Plus, what to do about it.
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| | | | Testosterone is typically associated with men's health, but this hormone affects everyone. It plays a vital role bone density, mental health, and fat storage, among other important bodily functions. If your levels are out of whack, you may experience certain side effects — some of which we'll highlight below. | | | | Be well,
Morgan Mandriota
Newsletter Editor, Healthline | | | | |
| |  | | Written by Morgan Mandriota
June 10, 2024 • 3.5 min read | | | | | | | |
| |  | | | Testosterone levels and your health | | Let's bring it back to 8th-grade health class for a second: Testicles and ovaries both produce testosterone (T).️ | | This sex hormone is produced in much higher doses in males compared to females. Typical ranges depend on how old you are and tend to decrease with age. Rough "average numbers" are in the 400s ng/dL (nanograms per deciliter) or lower for adult males and between 15 and 70 ng/dL for adult females.️️ | | After age 30, male T levels drop 1% to 2% per year, then eventually stabilize in their 40s. According to the American Urology Association, levels below 300 ng/dL are considered low or deficient (also called hypogonadism).️ | | Signs of low testosterone in males might include:️ | - low sex drive
- low energy
- erectile dysfunction
- weight gain
- symptoms of depression
- less hair growth
- thinner bones
| | Low testosterone in females could manifest as:️ | - poor concentration
- irregular menstrual cycles
- anemia
- low sex drive
- reduced bone strength
| Sound familiar? Consider talking with a doctor and doing a blood test to assess your levels. (You could also try an at-home testosterone test, though results may not be as accurate.)️ | | If you do have low testosterone, there are many ways to boost your levels.️ | | Treatment options depend on factors, like your sex and how deficient you are, so it's best to speak with a medical professional to figure out what might work best for you. But generally speaking, the following strategies could help:️ | - doing certain types of exercise, such as resistance or high-intensity interval training (HIIT)
- eating enough protein and consuming more healthy fats
- minimizing stress and cortisol levels
- taking supplements that support T production, like zinc, vitamin D, ginger, or palmetto
- prioritizing high quality sleep
- reducing alcohol consumption, especially if your intake is excessive
- doing testosterone replacement therapy (TRT)
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| | | | One supplement for low T | | | | | | |  | | Thorne Zinc Picolinate 15mg | | A zinc deficiency can cause low testosterone and a bunch of other health issues, like impaired immune function, skin rashes, and chronic diarrhea. Taking a zinc supplement may support your body's natural testosterone production and improve your overall well-being. | | Speak with a doctor to see if zinc supplementation is right for you, and be mindful of recommended daily dosages to protect your health. | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | |
| | | | | Thanks for reaching the end of this email! You're the best. | | Before we part ways for a couple of days, check out this tip from reader Andrew T in response to Ginger's recent cast-iron care newsletter: | A telltale sign of cast iron deserving a restrip and reseason is what looks like scaly or flaky bits, typically on the underside of the skillet. This is layers and layers of built-up, polymerized oil. Think about if you've ever seen something that has hundreds of coats of paint on it. Eventually they start to crack and flake off. At this point, restripping could be warranted.
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