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What is testosterone in males?

Testosterone is the primary male sex hormone, responsible for the development of male sexual characteristics and maintaining functions such as sexual health, muscle mass, bone density, and mood. It’s produced mainly in the testes and regulated by the pituitary gland. As men age, their testosterone levels naturally decline, and maintaining balanced testosterone is essential for overall health.

Why is testosterone important?

In men, testosterone regulates sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.

Low testosterone can lead to fatigue, muscle loss, and decreased libido, while high testosterone (especially due to steroids or tumors) can have negative effects on health. Testosterone also helps maintain mood and energy levels. Men with low testosterone often report symptoms like irritability, depression, or difficulty concentrating, which can affect their quality of life.

How can I better understand my testosterone levels?

Total testosterone quantifies, as the name suggests, the overall quantity of testosterone including molecules that are both free (unbound) and bound to proteins (mainly SHBG and albumin).

Total testosterone ranges vary based on many factors, including age.

Normal total testosterone in males:

  • Age 20-49: 3.0 – 10.8 ng/mL
  • Age 40-60: 3.0 – 8.9 ng/mL
  • Age 60+: 3.0 – 7.2 ng/mL

SiPhox Ranges:

Age Optimal Range Good Range Fair Range
20-39 yrs 5-12 ng/mL 3.51-12 ng/mL >2.64 ng/mL
40-49 yrs 4.8-10 ng/mL 3.41-10 ng/mL >2.5 ng/mL
50-59 yrs 4.6-8.5 ng/mL 3.21-8.5 ng/mL >2.3 ng/mL
60-69 yrs 4.41-8 ng/mL 3.01-8 ng/mL >2.1 ng/mL
>70 yrs 4.2-7.5 ng/mL 2.81-7.5 ng/mL >1.9 ng/mL

Testosterone, like many hormones, follows a diurnal rhythm, peaking in the morning and dipping in the early evening. Peak secretion occurs between 7 and 10 a.m., which is why testing testosterone levels in the morning helps to limit variations, particularly in younger men.

Low testosterone is more likely to affect those who are older, obese, have type 2 diabetes or HIV/AIDS, have sleep apnea, or have chronic conditions such as kidney or liver dysfunction. Since abnormally high or low testosterone levels may indicate problems with the testicles, pituitary gland, or hypothalamus, it is important to consult with your physician if you are concerned about your levels.

How can I maintain optimal testosterone levels?

If you need to maintain or adjust your testosterone levels, consider the following strategies:

Dietary Changes:  A diet rich in lean proteins, healthy fats, antioxidant-rich foods, and hormone-supporting herbs like ginger and turmeric can support testosterone regulation. Including honey can help to increase lower testosterone levels. Research suggests that macronutrient, vitamin, and mineral intake can impact testosterone synthesis. Zinc-containing foods like oysters and pumpkin seeds can also regulate testosterone.

Lifestyle Changes: Avoiding chronic stressors, getting more and higher-quality sleep, and lowering abdominal fat percentage through a healthy regimen can help in improving testosterone levels. Additionally, engaging in regular physical activity, including strength training and aerobic exercise, can help support hormone balance, muscle strength, and overall well-being. Practicing stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, and adequate sleep can also help support hormone balance and overall health.

Supplementation: Supplements like fenugreek seed extract, ashwagandha roots and leaves, and  saw palmetto or boron can help to increase lower testosterone levels. Adequate zinc intake has also been shown to regulate both elevated and decreased hormone levels, including testosterone.

Where can I learn more?

DISCLAIMER: IF YOU ARE CONCERNED WITH ANY OF YOUR RESULTS, PLEASE CONSULT WITH YOUR PHYSICIAN.