When you hear the word testosterone, what comes to mind? Probably bulky bodybuilders, locker rooms, or male vitality commercials.
But here is a fascinating biological plot twist: women produce more testosterone over their lifespans than they do oestrogen.
While oestrogen and progesterone get all the biological spotlight, testosterone is the unsung hero of female hormonal health. Produced in both your ovaries and your adrenal glands, this powerful androgen (male-type hormone) is essential for your vitality, mental clarity, bone health and physical strength.
Let’s dive into why testosterone matters so much for women, how to spot the signs of low levels, and how to support your body naturally using nutrition and functional medicine.
What Does Testosterone Actually Do for Women?
Testosterone isn’t just about sex drive (though it plays a major role there!). It affects receptors all over your body, acting as a crucial regulator for several systems:
Brain Health & Mood: Ever feel like you’re wading through brain fog? Testosterone plays a major role in cognitive function, memory, and protecting dopamine pathways. Optimal levels keep you feeling motivated, sharp, and resilient against mood dips.
Bone & Muscle Mass: Testosterone is highly anabolic (muscle-building). It works hand-in-hand with growth hormone to keep your bones dense and your muscles strong, which keeps your metabolism firing efficiently.
Energy & Vitality: If you are getting 8 hours of sleep but still feel like you’re dragging a weight around, a drop in testosterone could be the culprit. It is essential for cellular energy production.
Spotting the Signs of Low Testosterone
Hormonal declines happen naturally as we age, particularly during perimenopause and menopause. However, chronic stress, poor sleep, and certain medications (like the birth control pill) can cause a premature drop.
When a woman’s testosterone levels dip too low, she might experience:
- Unexplained, deep fatigue
- Muscle loss or difficulty building muscle despite lifting weights
- Unwanted weight gain around the midsection
- Low libido or lack of sexual satisfaction
- Anxiety, low motivation, or a general loss of “zest” for life
A Note on the Biological Sweet Spot
In functional medicine, we look for the optimal range, not just the “normal” lab range. While high testosterone can cause issues like PCOS, recently renamed PMOS (acne, hair thinning on the head, or facial hair growth), low testosterone is equally disruptive. We want your levels to sit comfortably in the middle.
The Functional Medicine Approach: Nurturing Your Testosterone Naturally
If you suspect your testosterone is low, rushing to hormone replacement therapy isn’t always the first or only answer. In functional medicine, we want to know why it dropped.
Because hormones operate like a finely tuned orchestra, supporting your overall health will naturally help balance your androgens. Here are four science-backed, food-first strategies to naturally support healthy testosterone levels:
Prioritise Dietary Fats & Zinc
Hormones are literally made from cholesterol. If your diet is too low in healthy fats, your body won’t have the raw building blocks it needs to produce testosterone.
- Action Step: Include avocados, extra virgin olive oil, wild-caught salmon, nuts, and seeds in your daily meals.
- Focus on Zinc: Zinc is a critical mineral for androgen synthesis. Ensure you’re getting enough via pumpkin seeds, grass-fed beef, oysters, and chickpeas.
Tame the Stress Response (Cortisol Calm)
Your adrenal glands produce a significant chunk of your testosterone. When you are chronically stressed, your body prioritises making stress hormones like cortisol over sex hormones like progesterone and testosterone.
- Action Step: Create a daily “stress boundary.” Whether it’s 10 minutes of focused breathing, a walk in nature without your phone, or a warm bath, lowering cortisol tells your brain it’s safe to produce vitality hormones again.
Eat to Balance Your Blood Sugar
Insulin resistance (when your cells stop responding well to insulin, causing blood sugar spikes) wreaks havoc on female hormones. For some women, high insulin spikes testosterone abnormally (as seen in PCOS/PMOS), while for others, metabolic stress causes it to plummet.
- Action Step: Build your meals around the “Fab Three”: a clean protein source, a healthy fat, and fibre-rich vegetables. This stabilises your blood glucose, keeping your endocrine system stable.
Lift Weights (And Put Heavy Things Down)
Resistance training is one of the most effective, clinically proven ways to signal your body to produce more testosterone.
- Action Step: Swap out some of your prolonged cardio sessions for 2–3 days of strength training per week. Focus on compound movements that use large muscle groups, like squats, deadlifts, or chest presses.
Your Next Steps
If you are struggling with low energy, stubborn weight gain, or a flat mood, your testosterone levels are a piece of the puzzle worth investigating.
Consider partnering with an advanced nutritional therapist who can run a comprehensive hormone panel (like a serum blood test or a DUTCH dried urine test). By looking at the whole picture, your stress, your gut health, and your nutrition, you can reclaim your energy, your focus, and your strength from the inside out.
