Testosterone is produced in the testicles and the adrenal glands and is found in both men and women. Men have much higher levels of testosterone, and this hormone is responsible for many male characteristics, such as muscle mass and strength, bone density, plus the development of the Adam's apple, a deeper voice and is responsible for a healthy libido.
Symptoms of low testosterone:
- Low sex drive
- Erectile dysfunction
- Loss of body and pubic hair
- Shrinking testicles
- Hot flashes
- Low or zero sperm count
Testosterone can decline with age, triggered by lifestyle factors such as alcohol and drug use, obesity, a modern Western diet, high levels of stress and some medications. There can also be a decline of the activity of testosterone in the tissues as it is converted to DiHydrotestosterone (DHT) by the enzyme 5 Alpha reductase. As men age, there can be an increase the oxidative stress on the testes, reducing the function of the Leydig cells, which produce testosterone in the testicle.
Natural ways to improve testosterone;
- Exercise, including lifting weights
- Add sprinting into your training regime - runners training at a higher intensity had a larger free testosterone increase
- Maintain a healthy body weight
- Avoid excessive alcohol - it increases the conversion of testosterone to estrogen
- Avoid excessive caffeine
- Cut out dairy products - studies show that men who consume dairy products have higher levels of estradiol, the 'female' hormone.
- Develop good sleep patterns - at least 7 hours of quality sleep every night
- Try to remove xenoestrogens and endocrine disruptors - BPA, phthalates (found in artificial fragrances),
- Get adequate amounts of sun or supplement with vitamin D
Foods to include:
- Eat high-quality saturated fats - grass-fed beef, organic grass-fed butter, and avocado.
- Reduce low-quality oils and fats
- Consume organ meats (liver is great!) or organ supplements
- Drink green tea
- Eat plenty of multi-coloured fruits and vegetables to increase fibre
- Include nuts
- Ground flaxseed (1 tablespoon a day)
McDowells recommendations
Andropause Mix
This mix includes Blue Flag, Liquorice, Sarsaparilla, Phytolacca, Chamomile and Oats as well as the Bach Flowers Wild Oat, Scleranthus, Cerrato, Aspen and Mustard. These herbs provide support and balance to the endocrine and nervous systems assisting the body and mind to face the future with renewed strength and a lessening of fear albeit a subconscious fear.
We like to support the adrenal glands to improve testosterone production, especially if there is a lot of underlying stress affecting the libido and testosterone production. We would also suggest thyroid-balancing herbs, a nervine and a liver herb in a mix for low testosterone.
Cordyceps
Cordyceps is a good supplement for men with low libido, through the increase in the function of the Leydig cells, and subsequent production of testosterone.
Zinc
Zinc is probably the most important mineral because enables the male body to produce testosterone.
