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Understanding Testosterone: A Key Hormone for Both Men and Women

Reviewed by: Dr. Steven Knauf, D.C.

Understanding-Testosterone-A-Key-Hormone-for-Both-Men-and-Women

Before you even had “the talk” with your parents, you likely got a sneak peek in health class. Remember how the boys were ushered into one room and the girls into another, all to dodge the awkwardness of puberty talk? That day, the boys learned about testosterone, and the girls got a rundown on estrogen. But let’s be real: the idea that testosterone is just for guys and estrogen is only for gals is a huge oversimplification—and it's stuck around for way too long.

Sure, puberty and the rush to understand what was happening to your body made that fifth-grade session feel like an eternity, but the reality is that we're all dealing with the same hormones. The difference? We all need different amounts. And that “male hormone” testosterone? It’s much more of a team player than anyone ever realized.

The basics of testosterone in the body

Testosterone is a hormone that is vital for many different functions in the body. Its production begins when the brain decides the body needs more testosterone and releases a hormone (GnRH) to the pituitary gland. The pituitary gland is a tiny gland located at the brain's base and part of the body’s endocrine system. It plays a critical role in producing essential hormones, so it’s no surprise that the body relies on it for testosterone.

In men, the GnRH triggers the pituitary gland to release the luteinizing hormone (LH), which travels through the bloodstream to the testes or testicles. There, special cells called Leydig cells respond to LH by producing testosterone.

In women, GnRH triggers the release of LH that travels to the ovaries and adrenal glands to produce testosterone, but in smaller amounts. It’s important to note that female bodies quickly convert most of their testosterone into estrogen, the primary female sex hormone.

How does testosterone differ from estrogen?

Many people think testosterone and estrogen are bitter enemies, pitted against each other in a nasty, knockout battle of the sexes. But that’s not even close to reality. Testosterone and estrogen work together in our bodies, not against each other. Both hormones help with everything from bone strength to reproduction to brain function -- they do it in different ways. In other words, saying testosterone is just for men is like saying coffee is just for morning people.

How testosterone impacts the body

Now that we know testosterone is an essential hormone in both male and female bodies let’s take a moment to learn why. For men, testosterone has some very specific jobs to maintain.

  • Muscle health: Helps build and maintain muscle mass.
  • Bone health: Supports strong bones and helps prevent osteoporosis
  • Reproductive health: Maintains sex drive and function, produces sperm.
  • Male characteristics: Promotes physical traits, such as deeper voices, facial and pubic hair growth, and fat distribution.
  • Mood and energy: Affects energy levels and overall mood.

Testosterone levels are much lower in women, but don’t think they are any lesser in importance. Testosterone plays a crucial role in women’s health too.

  • Muscle health: Maintains muscle mass, though less dramatically than in men.
  • Bone health: Maintains bone density and strength.
  • Reproductive health: Contributes to ovarian function and fertility.
  • Mood and cognitive health: Influences mood and improves mental sharpness.

In addition to what’s listed above, testosterone has several other critical roles in our overall health and wellness. In both sexes, it helps to maintain heart health, support cognitive function, and produce new red blood cells. It has its hands in many of the body’s most important functions, and it leaves its mark wherever it goes.

The role of testosterone in physical and mental health

Getting your levels of testosterone right isn't just for sexual function, muscle mass, or beard length. Testosterone levels from both ends of the spectrum can have a major impact on your weight, heart health, immune system, cognitive function, bone health, and energy levels. Excessive and low testosterone levels can also impact your mental and emotional health. Increased rates of depression, aggressive behavior, anxiety, mood swings, irritability, fatigue, and feelings of low self-worth have all been linked to the varying levels of testosterone in the body.

Maintaining testosterone within a healthy range is important for your overall health and well-being, but finding that perfect balance isn’t easy. Fortunately, our bodies like to tell us when things aren’t as good as they can be; we need to be open to listening to it.

What happens when testosterone levels are too low or too high?

When testosterone isn’t playing nice anymore—meaning it's either tanking or going into overdrive—your body won't be shy about letting you know. You'll be getting some pretty clear signals from it. Here are some of the most common red flags individuals experience.

For guys, low testosterone can be compared to someone slowly dimming the switches. Your sex drive may plummet, your muscle mass may start disappearing (even while working out), and your sperm count may take a nosedive. You might even find yourself dozing off during your favorite shows, growing a belly you can't explain, and feeling about as motivated as a sloth getting ready for a nap.

Low testosterone hits ladies, too, just differently. Workouts may stop giving results like they used to, fatigue may become a daily companion, and the strength of your bones will likely diminish. But what could be the most impactful symptom of all, especially for those busy moms, is that energy levels may no longer exist. If you picture them being blasted into tiny little pieces and then those pieces getting obliterated into even tinier particles of dust, you’re on the right track.

On the other hand, too much testosterone is no party either. Men, you might be happy to see your body bulk up even faster, but those around you probably won’t like that you’re becoming quicker to anger. And you probably won’t enjoy the sleep apnea, insomnia, enlarged prostate gland, and skin that’s oilier than a New York pizza. Let’s also not forget about sperm production. If you think more testosterone will keep the right number of those little guys in your body, you’d be mistaken. Too much testosterone has been shown to impede their production. You’ve heard of too much of a good thing? Testosterone is its poster boy.

For women, high testosterone is an absolute nightmare. Hair shows up in places you'd rather it didn't, acne makes an unwelcome comeback (did you think you left it behind in high school?), menstrual cycles get out of whack, and you may end up sounding like your grandfather with all the changes your voice goes through. Not exactly the things you may have been wishing for.

If you're concerned about testosterone levels or any symptoms you may be experiencing, it's best to consult with your primary healthcare provider or an endocrinologist. They can help you regain the right track regarding these hormone imbalances.

When to seek medical advice for testosterone support

If you feel like garbage, don't try to tough it out or fix it yourself with anabolic steroids. Get checked. Those blood tests your doctor recommends every year exist for a reason. They can tell if something is wrong or you need more sleep.

Most doctors look for total testosterone levels between 300 and 1,000 nanograms per deciliter (ng/dL) in men. Women's numbers are much lower, typically between 15 and 70 ng/dL. But here's the thing—these are just numbers. How you feel matters as much as what the lab report says, so don’t be afraid to speak up. If you feel you aren’t being heard, find another healthcare professional offering more support. And if something does come up in your blood test, don’t stress. Doctors have tons of tools in their kits now.

One such tool is testosterone therapy, which has become extremely popular lately and is nothing like the sketchy stuff you hear about in gym locker rooms. It's carefully monitored, personalized, and very effective. But the best thing about testosterone therapy is there are plenty of ways to take it. If you don’t like the thought of needles and uncomfortable injections, try a patch. If you hate trying to swallow pills, ask about topical gels. But don’t run to your doctor expecting a quick fix! Decreasing and increasing testosterone takes time. Even with treatment, you're looking at months before things may start to get better.

Although it may be a process to find what works best for you and your body, your patience and determination could make your life better down the road, so don’t give up. There is always a solution out there.

Things you can do at home to manage testosterone levels

Things have changed quite a lot in the medical field over the years. Science and technology continue to move forward with new treatments, better testing, and more personalized care, but here’s what hasn’t changed—the importance of living a healthy lifestyle. In addition to following your doctor’s orders, you can also manage your testosterone levels through healthy lifestyle changes. Here are just a few to focus on.

Diet

You’ve heard this a thousand times over: What you eat matters. Your diet can play a critical role in helping you reach proper testosterone levels. Here are some helpful guidelines to follow.

  • Eat healthy fats: These include avocado, nuts, seeds, and olive oil, which provide building blocks for hormones.
  • Eat lean proteins: Fish, chicken, eggs, beans, and dairy.
  • Eat nutrient-dense fruits and vegetables: Leafy greens and cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts.
  • Eat foods with zinc, Vitamin D, and magnesium: Oysters, fatty fish, and spinach.
  • Avoid refined carbs and sugars: These can spike blood sugar associated with low testosterone.
  • Limit alcohol: Excessive alcohol consumption can lower testosterone levels.
  • Skip the processed junk: You may like it, but your hormones hate that stuff.

The great thing about modifying your diet to a healthier, more natural one is that there are so many benefits to gain other than proper testosterone levels. If you need help with menu planning, look online. There are a ton of resources available.

Exercise

Here's where it gets fun. Your body loves to move, and testosterone loves exercise, but don’t go crazy. Overtraining can backfire on you for many reasons. Stick with resistance training or any other exercise you love, and be sure to mix it up. Lift some weights one day, add some cardio the next, and don’t forget to take those rest days. Your body needs all of it.

Stress

Chronic stress can significantly impact hormone levels, including testosterone, so reduce it as much as possible. Focusing on stress management skills, such as deep breathing exercises, meditation, getting out in nature, and setting better boundaries at work and in your personal life can help. It’s also important to ensure you get the sleep you need and establish routine chiropractic care at The Joint Chiropractic.

Although regular adjustments may not directly increase your testosterone levels, they will help improve many other aspects of your health, contributing to better hormone balance, reduced stress, improved sleep quality, and an overall sense of well-being. When your body functions better, its major systems (including the endocrine system) often follow suit.

The bottom line

Testosterone isn't just about muscles and masculinity. It's about health, vitality, and feeling like yourself. Whether male or female, young or old, athletic or not, your body needs this hormone to function properly. Keep it balanced, pay attention to the red flags, and don't be afraid to ask for help if you think something is off. Your body's pretty smart about telling you when things are wrong. Sometimes, you need to listen like you did in elementary school.

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