Low Testosterone, What Should Men Do?

Associate Professor, Dr. Nguyen Hoai Bac, Head of the Department of Andrology and Gender Medicine, Hanoi Medical University Hospital, said that testosterone is a hormone produced in the testicles of men. It helps promote sexual desire in men. At the same time, it also promotes changes during puberty, provides mental and physical energy, maintains muscle mass...

According to Dr. Bac, the decline in testosterone in men occurs slowly, a little bit each year. This condition has very typical signs such as decreased sexual activity, frequency of sexual intercourse, and poor erectile function.

In addition, decreased testosterone also affects the ability to control ejaculation reflex. In men, about 95% of testosterone is produced in the testicles, the remaining 5% is produced from the adrenal glands.

The body synthesizes testosterone from cholesterol (a component of blood fat), but having high cholesterol does not mean your testosterone will be high. Testosterone production is regulated by the hypothalamic (GnRH) => pituitary (LH) => testes (testosterone) endocrine axis and by the feedback mechanism.

"Every day, the adult male body produces 5-10mg of testosterone, enough for 24-hour use. The body produces the most testosterone in the morning and gradually decreases throughout the day," said Dr. Bac.

As men age, their bodies naturally produce less testosterone. Starting in their mid-30s, men lose about 1.6% of their testosterone each year. This is a natural, irreversible process.

Low testosterone levels in men can lead to erectile dysfunction. They can also affect sleep, mood, testicle size… Low testosterone can lead to lower bone mass and decreased sex drive.

Causes of low testosterone levels

According toMedical News TodayTestosterone production typically begins to decline after age 30 and after menopause. However, younger men can also have low testosterone levels.

In men, hypogonadism, where the testicles produce little or no testosterone, can occur at any age. Conditions that can cause hypogonadism include testicular trauma, injury or infection, a genetic condition (Klinefelter syndrome), cancer treatments, pituitary disease or other hormonal disorders, medications, alcohol abuse, etc.

What to do when testosterone levels are low?

The most common treatment is testosterone replacement therapy (TRT). A doctor will usually only prescribe TRT if a person has some symptoms of low testosterone and a blood test shows a deficiency. It can be a skin patch, a topical gel, or a pill, injection, etc.

Most people will notice an improvement in symptoms within 3-60 weeks of starting treatment. This may vary depending on the symptoms.

There are also natural ways to help increase testosterone levels. Weight loss and exercise can often increase testosterone levels naturally. Lifestyle and diet changes alone may not be as effective as testosterone replacement therapy, but they can often help.

A diet high in trans fats can negatively impact a person's testosterone levels, while zinc, omega-3 fatty acids, and vitamins can support testosterone production.

Eating a balanced diet rich in nutrient-dense whole foods and low in trans fats can help increase a person's testosterone levels.

A 2016 study noted that the benefits and safety of long-term use of testosterone replacement products are still unknown. Therefore, the best way to improve testosterone levels is to adopt certain lifestyle habits that can improve overall health and well-being.

How to increase testosterone naturally

Get enough sleep

Lack of sleep can negatively affect levels of hormones and chemicals the body needs to function properly, including testosterone.

An older 2011 study from the University of Chicago found that testosterone levels can drop in men who don’t get enough sleep. Researchers found that after just one week of limited sleep, daytime testosterone levels dropped by as much as 15%. In contrast, normal aging causes testosterone to decline by only 1 to 2% per year.

Prioritizing sleep can help maintain testosterone levels. People should aim for at least 7-8 hours of sleep each night. Anyone who has trouble getting good quality sleep on a regular basis should talk to their doctor.

Maintain a balanced diet

Research has shown that eating well is essential to maintaining testosterone levels and overall health. According to an older report in the Journal of Neuroinflammation, low testosterone levels and being overweight can contribute to a variety of inflammatory conditions and impaired neurological function.

Research also shows that overeating and poor diets disrupt hormone levels. This effect is most evident in athletes and other highly active people.

The best diets are those that consist primarily of whole foods and provide a healthy balance of fats, carbohydrates, and proteins. Eating a healthy, nutritious diet can keep all of your body's hormone levels balanced and promote optimal long-term health.

Maintain weight

Research has shown that obese men have lower testosterone levels. Obesity is a major factor in lowering testosterone, even more so than other factors such as age.

According to a 2016 study, obese men have 30% lower testosterone levels than lean men. Maintaining a healthy weight is key to long-term overall health.

Always active

A 2017 study found that increasing physical activity was more beneficial than losing weight in improving testosterone levels. However, it is important not to overdo it, as higher levels of exercise can lead to low testosterone.

In fact, the same study also found that long-distance runners may have low testosterone levels. Researchers speculate that this may be due to insufficient energy and improper nutrition.

Stress Relief

Long-term, chronic stress is dangerous and can lead to many problems in the body. Stress increases the hormone cortisol, which is responsible for regulating many different processes, including immune response and metabolism.

Elevated cortisol negatively impacts testosterone. A 2016 study found that stressful events contribute to fluctuations in testosterone levels in men.

Vitamins and supplements

Many people may turn to vitamins and supplements to boost their testosterone, but some studies have found that only a small percentage actually do.

Many vitamins are important for optimal health and testosterone levels, such as vitamin D. Sun exposure of at least 15 minutes a day can also help control vitamin D levels. Food sources rich in vitamin D include salmon and other fatty fish or fortified cereals and milk products.

DHEA is a hormone that helps produce testosterone and other hormones. As a person ages, DHEA levels decrease, as do testosterone levels. One study found that DHEA supplements were effective in increasing testosterone levels, although it varied for different groups of people.

Eating healthy fats found in fish and flaxseeds can help your body use the DHEA it produces.

Avoid alcohol abuse

Alcohol abuse is linked to lower testosterone. According to a 2022 study, alcohol abuse can lead to low testosterone levels.