What is testosterone?
Testosterone is the primary male sex hormone. The key points to know about testosterone are:
- Testosterone is produced mainly in the testicles and plays a key role in male development and health throughout life. Levels of testosterone peak during adolescence and early adulthood and then gradually decline as men age.
- What does testosterone do? Testosterone stimulates the development of male characteristics like muscle mass, strength, bone density, body hair growth, a deep voice, sex drive and fertility. A healthy level of testosterone is needed for cardiovascular health, energy levels and overall vitality.
- The normal range for total testosterone is 300–1,000 nanograms per deciliter (ng/dL) for adult males. Testosterone levels below 300 ng/dL are generally considered low testosterone or “low T.” Low T symptoms include low energy, reduced muscle mass and trouble concentrating.
- Testosterone levels fluctuate during the day and are often highest in the morning after waking up from sleep. Levels also vary with age, body mass index (BMI), individual health conditions, genetics and other factors.
- If men have concerns about declining testosterone levels, they should see a doctor for blood tests. A diagnosis of low testosterone requires two early morning blood test results below 300 ng/dL.
- Treatment for low testosterone may involve lifestyle changes like exercise, diet, sleep and stress management. Many men benefit from testosterone replacement therapy (TRT) with gels, patches, injections or pellets to restore normal hormone levels.
How can I increase my testosterone naturally?
Some evidence-based ways to boost testosterone levels without medication include:
- Lifting weights and high-intensity interval training
- Getting enough vitamin D
- Minimizing stress
- Prioritizing sleep - aim for 7 hours per night
- Achieving and maintaining a healthy body weight
- Limiting alcohol intake
- Having a nutrition plan high in healthy monounsaturated fats, vitamin D, zinc and vitamin K
In summary, testosterone is the primary male sex hormone essential for development, strength, fertility and vitality. Low testosterone or “low T” is typically diagnosed through blood tests and improving lifestyle habits or pursuing testosterone replacement therapy can help men whose levels decline as they age.