Testosterone is often thought of as a "male" hormone, but women also produce testosterone in their ovaries and adrenal glands. Maintaining healthy testosterone levels can benefit women by promoting libido, building lean muscle mass, supporting bone density, improving mood, and giving an energetic boost.
While prescription testosterone therapies may be appropriate for some women with abnormally low testosterone, there are also lifestyle changes and natural approaches that may help give levels a gentle boost. Potential options to consider include:
- Exercise - Strength training, high-intensity interval training (HIIT), and short intense bursts of activity can signal the body to produce more testosterone. As little as 10-15 minutes per day can be beneficial. Some effective exercises include:
- Lifting moderate-to-heavy weights
- Sprints
- Jumping routines
- Resistance band training
- Nutrition - Ensuring adequate intake of key nutrients involved in hormone production can support healthy testosterone levels. Nutrients to focus on include: zinc, vitamin D, magnesium, probiotics, healthy fats like olive oil, and proteins.
- Sleep - Getting 7-9 hours per night supports the body's natural testosterone production rhythms. Lack of sleep raises stress hormones, which can inhibit testosterone.
- Stress management - Chronically high stress levels cause the body to produce more cortisol, which signals a decrease in testosterone production. Activities like yoga, meditation, journaling, or spending time in nature can lower stress.
- Supplements - Some supplements may give testosterone levels a minor boost, though their potency is debated. Options like DHEA, boron, fenugreek, and ashwagandha may be considered, but check with a doctor first.
The New Beginnings HRT Clinic specializes in natural hormone balancing treatments for both men and women. Their certified hormone specialists can provide customized nutrition, lifestyle, and supplement recommendations tailored to your unique needs through lab testing and ongoing monitoring. If natural options are insufficient for your goals, New Beginnings HRT Clinic also offers
prescription testosterone therapy including patches, gels, pellets, and injections in a safe clinical setting.
To learn more or book a consultation focused on optimizing
testosterone and other hormones for wellbeing, visit
](). Appointments are available 7 days a week at their downtown and suburb clinics.
In summary, a multi-faceted approach focused on nutrition, training, stress reduction, targeted supplementation, and medical guidance where appropriate can help support healthy testosterone levels in women. Working with a certified hormone specialist provides the greatest chance of balancing this vital hormone correctly for your individual needs. Small, sustainable changes to your lifestyle habits can produce noticeable improvements over time.
