Low Testosterone in Women: Signs, Causes, and Natural Remedies That Work
- Vibrance Way
- Mar 4
- 13 min read
While testosterone is often considered a "male hormone," it plays a crucial role in women's health as well. In fact, balanced testosterone levels are essential for a woman's wellbeing, affecting everything from energy levels and muscle tone to libido and cognitive function.
Unfortunately, many women experience symptoms of low testosterone without recognizing the underlying cause, leading to unnecessary suffering and reduced quality of life. Produced in the ovaries and adrenal glands, testosterone contributes to libido, mood regulation, bone density, and muscle strength.
However, low testosterone levels in women can lead to subtle yet impactful symptoms that often go unnoticed or misdiagnosed.
This comprehensive guide will help you identify the signs of low testosterone in women and explore natural, effective solutions to restore hormonal harmony without resorting to synthetic hormone replacement therapy.
What is Testosterone and Why is it Important for Women?
Testosterone belongs to a class of hormones called androgens. While men produce significantly higher amounts in their testes, women produce smaller quantities in their ovaries and adrenal glands. Despite these lower levels, testosterone plays vital roles in female health, including:
Maintaining muscle mass and bone density
Supporting cognitive function and mental clarity
Enhancing libido and sexual response
Promoting energy and vitality
Contributing to overall mood regulation
When testosterone levels fall below optimal ranges, women can experience a wide array of symptoms that affect their physical, emotional, and cognitive wellbeing.
Common Signs of Low Testosterone in Women
Recognizing the symptoms of low testosterone is the first step toward addressing this hormonal imbalance. Here are the most common signs to watch for:
1. Persistent Fatigue and Low Energy
If you're getting adequate sleep but still feel exhausted, low testosterone may be a contributing factor.
Testosterone helps maintain energy levels and stamina throughout the day. Women with low testosterone often report feeling chronically tired despite resting well.
2. Decreased Muscle Mass and Increased Body Fat
Testosterone plays a significant role in building and maintaining lean muscle mass. When levels decline, women may notice:
Difficulty maintaining muscle tone despite exercise
Increased fat accumulation, particularly around the midsection
Changes in body composition even without weight gain
A 2018 study published in the Journal of Clinical Endocrinology & Metabolism found that testosterone supplementation in women with low levels significantly improved lean body mass and reduced fat mass compared to placebo.
3. Reduced Sex Drive and Arousal
Perhaps the most well-known effect of low testosterone is decreased libido. Women with low testosterone often experience:
Diminished interest in sexual activity
Difficulty becoming aroused
Reduced sensitivity in erogenous zones
Less intense or absent orgasms
According to research published in the Journal of Sexual Medicine, testosterone plays a crucial role in female sexual function across all phases of the sexual response cycle.
4. Mood Changes and Cognitive Issues
Testosterone affects neurotransmitter function and cognitive processing. Women with low levels frequently report:
Increased irritability and mood swings
Difficulty concentrating and brain fog
Memory issues
Symptoms of depression or anxiety
A comprehensive review in the journal Frontiers in Neuroscience highlighted testosterone's neuroprotective effects and its role in cognitive function in women.
5. Sleep Disturbances
Hormonal imbalances, including low testosterone, can disrupt sleep patterns. Many women with low testosterone experience:
Difficulty falling asleep
Frequent waking during the night
Unrefreshing sleep
Sleep apnea (more common with hormonal imbalances)
6. Hair and Skin Changes
Testosterone affects hair growth patterns and skin health. Low levels may lead to:
Thinning hair on the head
Reduced body hair growth
Dry, thin skin
Slower wound healing
7. Irregular Menstrual Cycles
While testosterone isn't the primary hormone regulating menstruation, it works in balance with estrogen and progesterone. Low testosterone can contribute to:
Irregular periods
Heavier or more painful menstruation
Worsened PMS symptoms
8. Bone Density Concerns
Testosterone helps maintain bone mineral density. Women with chronically low levels may be at increased risk for:
Osteopenia (reduced bone mass)
Osteoporosis (brittle bones)
Fractures and slower healing
A longitudinal study published in the Journal of Bone and Mineral Research demonstrated that testosterone levels are independently associated with bone mineral density in women.
Causes of Low Testosterone in Women
Several factors can contribute to low testosterone levels:
Aging: Testosterone production naturally declines with age, especially after menopause.
Ovarian or adrenal issues: Conditions affecting these organs can disrupt hormone production.
Medications: Certain drugs, such as corticosteroids or hormonal contraceptives, may lower testosterone levels.
Stress and lifestyle factors: Chronic stress and poor diet can impact hormone balance.
Natural Solutions for Low Testosterone in Women
Before exploring supplements and natural remedies, it's important to note that working with a healthcare provider is essential. A comprehensive hormone panel can confirm whether testosterone is actually low and help rule out other conditions with similar symptoms.
That said, here are effective natural approaches to supporting healthy testosterone levels in women:
1. DHEA Supplements: A Precursor to Testosterone
Dehydroepiandrosterone (DHEA) is a hormone produced by your adrenal glands that serves as a precursor to both testosterone and estrogen.
Top DHEA Supplement: Life Extension DHEA 25mg Capsules
Life Extension DHEA 25mg is consistently rated as one of the best DHEA supplements available, with over 1,500 positive reviews and a 4.5-star rating.
Key Features:
25mg dosage appropriate for most women (higher doses should only be taken under medical supervision)
High-quality, micronized DHEA for better absorption
Vegetarian capsules
No artificial colors or preservatives
Third-party tested for purity
How to Use DHEA Effectively:
Start with a low dose (15-25mg) and increase gradually if needed
Take in the morning to mimic natural hormonal rhythms
Monitor for side effects like acne, hair growth, or mood changes
Regular blood testing is recommended when supplementing with DHEA
Cycle the supplement (3 months on, 1 month off) to prevent dependence
User Feedback: Many women report significant improvements in energy and mood. One reviewer noted, "After 3 weeks, my energy levels have significantly improved, and I'm sleeping better. My skin also looks more vibrant."
⚠️ Important Note: Always consult with a healthcare provider before starting DHEA, as it can interact with certain medications and may not be appropriate for all women.
2. Tribulus Terrestris: Herbal Support for Testosterone Production
Tribulus Terrestris is a plant that has been used in traditional medicine systems for centuries to support hormonal health and libido.
Top Tribulus Terrestris Supplement: NOW Supplements Tribulus 1,000mg
NOW Supplements Tribulus 1,000mg stands out with over 3,000 reviews and a 4.4-star rating.
Key Features:
Standardized to contain 45% saponins (the active compounds)
1,000mg per serving
Gluten-free and non-GMO
Tested for purity and potency
Manufactured in GMP facilities
How to Use Tribulus Effectively:
Typical dosage is 500-1,000mg daily
Best taken in divided doses with meals
May be cycled (8 weeks on, 2 weeks off) for optimal results
Results typically appear after 4-6 weeks of consistent use
User Feedback: Women users frequently mention improved energy and libido. One reviewer shared, "I noticed a significant difference in my energy levels and mood after about 3 weeks. My workout recovery also improved noticeably."
3. Hormone-Supportive Multivitamins: Comprehensive Nutritional Support
A specialized multivitamin designed to support hormonal balance can address nutritional gaps that may be contributing to low testosterone.
Top Hormone-Supportive Multivitamin: Vitanica Women's Symmetry
Vitanica Women's Symmetry has earned a strong 4.3-star rating from users seeking hormonal balance support.
Key Features:
Formulated by a naturopathic physician specifically for hormonal balance
Contains key nutrients for testosterone production including zinc, magnesium, and B vitamins
Includes adaptogenic herbs like ashwagandha and maca
Free from common allergens
Uses active, bioavailable forms of vitamins
How to Use Effectively:
Take as directed, typically 2-3 capsules daily with meals
Best absorbed when taken with food containing healthy fats
Consistent daily use is necessary for results
Allow 2-3 months for full benefits
User Feedback: Women consistently report improvements in energy, mood stability, and menstrual regularity. A verified purchaser noted, "After two months, my energy has significantly improved, and my hormonal symptoms have decreased by at least 70%."
4. Additional Natural Supplements for Testosterone Support
While DHEA, Tribulus, and hormone-supportive multivitamins form the foundation of natural testosterone support, several other supplements show promise:
Ashwagandha: Stress-Reducing Adaptogen
Top Product: Organic India Ashwagandha
Organic India Ashwagandha stands out with over 5,000 reviews and a 4.6-star rating.
Research published in the American Journal of Men's Health showed that ashwagandha supplementation increased testosterone levels by 15% in healthy adults while reducing cortisol by 18%.
Dosage and Use: 300-600mg daily, standardized to contain at least 5% withanolides.
Maca Root: Hormonal Balancer
Top Product: Navitas Organics Maca Powder
Navitas Organics Maca Powder has over 10,000 reviews with a 4.5-star rating.
A 2020 systematic review in the journal Pharmaceuticals concluded that maca can help balance female hormones without affecting testosterone directly, creating an environment where optimal testosterone can be maintained.
Dosage and Use: 1-3 teaspoons (3-9g) daily, can be added to smoothies or oatmeal.
Zinc: Essential Mineral for Testosterone
Top Product: Thorne Research Zinc Picolinate
Thorne Research Zinc Picolinate has earned a 4.7-star rating from thousands of users.
Research in Biological Trace Element Research found that zinc supplementation can increase testosterone production in zinc-deficient individuals. Approximately 30% of women have suboptimal zinc levels.
Dosage and Use: 15-30mg daily, with food to prevent nausea.
Testosterone Support Supplements: Complete Comparison Table
5. Lifestyle Modifications for Natural Testosterone Support
Beyond supplements, certain lifestyle changes can significantly impact testosterone levels:
1. Optimize Your Exercise Routine
Resistance training has been shown to naturally boost testosterone levels in women.
A 2018 study published in the Journal of Strength and Conditioning Research found that women who engaged in regular strength training had higher testosterone levels than sedentary women.
Recommended approach:
Include 2-3 strength training sessions weekly
Focus on compound movements (squats, deadlifts, presses)
Incorporate short, intense interval training
Avoid excessive cardio, which can lower testosterone when overdone
2. Prioritize Quality Sleep
Sleep deprivation has been linked to reduced testosterone production in both men and women.
A study in the Journal of Clinical Endocrinology & Metabolism found that just one week of sleep restriction (5 hours per night) reduced testosterone levels by 10-15%.
Recommended approach:
Aim for 7-9 hours of quality sleep
Maintain consistent sleep and wake times
Create a sleep-friendly environment (cool, dark, quiet)
Limit blue light exposure 2 hours before bedtime
3. Manage Stress Effectively
Chronic stress leads to elevated cortisol, which directly suppresses testosterone production.
Research published in Hormones and Behavior demonstrated an inverse relationship between cortisol and testosterone levels.
Recommended approaches:
Regular mindfulness or meditation practice (10-20 minutes daily)
Adaptogenic herbs like ashwagandha (shown to reduce cortisol by up to 28% in clinical studies)
Regular time in nature (forest bathing has been shown to reduce cortisol)
Breathing exercises or yoga
4. Optimize Nutrition for Hormonal Health
Certain dietary patterns and specific nutrients play crucial roles in testosterone production:
Ensure adequate healthy fats: Cholesterol is the precursor to all steroid hormones. Include sources of omega-3 fatty acids and monounsaturated fats.
Maintain sufficient protein intake: Aim for 0.8-1g per pound of lean body mass.
Focus on testosterone-supporting nutrients: Zinc (oysters, pumpkin seeds), magnesium (dark chocolate, avocados), vitamin D (sunshine, fatty fish), and B vitamins (leafy greens, nutritional yeast).
Limit alcohol consumption: Even moderate alcohol intake can suppress testosterone production.
A 2020 review in Nutrients journal highlighted the Mediterranean diet pattern as particularly beneficial for maintaining healthy testosterone levels due to its emphasis on whole foods, healthy fats, and anti-inflammatory properties.
Symptom-Based Supplement Selection Guide
Not sure which supplement is right for you? This quick-reference guide matches common low testosterone symptoms with the most effective supplements:
When to Seek Professional Help
While natural approaches can be effective for mild to moderate testosterone imbalances, certain situations warrant professional medical attention:
Severe or rapidly worsening symptoms
Sudden onset of multiple symptoms
Significant hair loss or unwanted hair growth
Menstrual cessation not related to pregnancy or menopause
Symptoms that don't improve after 3 months of natural interventions
History of PCOS, endometriosis, or other hormonal conditions
A healthcare provider specializing in women's hormonal health can offer comprehensive testing and personalized treatment options. Tests to consider include:
Free and total testosterone levels
DHEA-S levels
Complete thyroid panel
Cortisol testing
Comprehensive metabolic panel
Supplement Safety: Important Considerations
Expert Timing Recommendations for Maximum Effectiveness
The timing of supplement intake can significantly impact effectiveness. Here's when to take each supplement for optimal results:
Remember, while this guide provides evidence-based recommendations, individual responses to supplements vary. It's always best to consult with a healthcare provider specializing in women's hormonal health before starting any new supplement regimen, especially if you have existing health conditions or take medications.
10 Frequently Asked Questions About Low Testosterone in Women: Signs, Causes, and Natural Remedies That Work
What are the signs of low testosterone in women?
Symptoms include fatigue, low libido, weight gain, mood swings, and muscle loss.
How does low testosterone affect women’s health?
It impacts energy levels, metabolism, sexual health, mood, and bone density.
What causes low testosterone in women?
Aging, stress, poor diet, adrenal dysfunction, and certain medications.
Can women naturally boost testosterone levels?
Yes, through diet, exercise, stress management, and supplements like DHEA.
Is low testosterone common in women?
Yes, especially after menopause, but it can occur at any age.
What foods help increase testosterone naturally?
Healthy fats (avocados, nuts), lean protein, and zinc-rich foods (oysters, spinach).
Are there supplements to help with low testosterone in women?
Yes, DHEA, Tribulus Terrestris, ashwagandha, and maca root can help.
Does exercise help balance testosterone levels?
Strength training and HIIT workouts can naturally boost testosterone.
What are the risks of untreated low testosterone in women?
Increased risk of osteoporosis, depression, weight gain, and reduced quality of life.
Should I take hormone replacement therapy for low testosterone?
It depends on severity; natural remedies may be effective, but consult a doctor.
Conclusion: A Balanced Approach to Testosterone Health
Maintaining optimal testosterone levels is an important yet often overlooked aspect of women's health. By recognizing the signs of hormonal imbalance and taking a proactive approach through targeted supplementation, lifestyle optimization, and proper nutrition, many women can successfully restore balance naturally.
Low Testosterone in Women: Signs, Causes, and Natural Remedies That Work provides essential insights into identifying and addressing this issue holistically. Remember that hormonal balance is exactly that—a balance. The goal isn't to maximize testosterone but to achieve the optimal level for your individual physiology. Working with knowledgeable healthcare providers and listening to your body's responses is essential for finding your personal hormonal sweet spot.
Have you experienced symptoms of low testosterone? Which natural approaches have worked best for you? Consider consulting with a naturopathic physician or functional medicine practitioner who specializes in women's hormonal health to develop a personalized plan that addresses your unique needs.
Take the first step toward hormonal balance today by implementing the lifestyle changes discussed in Low Testosterone in Women: Signs, Causes, and Natural Remedies That Work and consulting with your healthcare provider about appropriate supplementation options. Your journey to renewed energy, improved mood, and restored vitality begins now.
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