How to Increase Testosterone in Females: Lifestyle Tips and Medical Options

Understanding Testosterone in Females

Testosterone is often considered the primary male sex hormone. But it plays an important role in women's health as well. Some key facts about testosterone in females:

• Women produce testosterone in the ovaries and adrenal glands.
• Levels peak in the early 20s then gradually decline with age.
• It helps regulate libido, bone density, muscle mass, fat distribution, and red blood cell production.
• Too much or too little testosterone can cause problems.

Maintaining healthy testosterone levels is important for women's physical and mental wellbeing. But boosting low testosterone is not as simple as taking a supplement.

Testing Testosterone Levels

Testosterone testing requires a simple blood draw. However, levels fluctuate throughout the day so multiple tests may be needed for accuracy. Normal ranges for women are:

• Total testosterone: 15 to 70 ng/dL
• Free testosterone: 0.5 to 2.2 pg/mL

But these ranges are just a guide. The optimal level for each woman depends on factors like age and menstrual status.

Benefits of Adequate Testosterone in Females

Maintaining healthy testosterone levels can provide the following benefits for women:

• Increases libido and sexual satisfaction
• Enhances mood, motivation and energy
• Preserves bone mineral density reducing fracture risk
• Develops lean muscle mass increasing strength
• Regulates menstrual cycles
• Reduces risk of metabolic disorders like diabetes

Testosterone also plays a key role in reproductive health and fertility. Research shows maintaining adequate levels may improve IVF outcomes in certain cases.

Testosterone and Libido

One of testosterone's most important roles is regulating female sex drive and arousal. It impacts the sexual centers in the brain and the physical response of genital tissues.

Testosterone levels correlate strongly with libido in pre and post-menopausal women. Decreased desire is a common symptom of low testosterone.

However, testosterone works alongside estrogen to influence female sexual function. So both hormones need to be balanced.

Signs and Causes of Low Testosterone in Women

Some common symptoms of low testosterone in females include:

• Low libido or sex drive
• Fatigue, low energy and mood
• Tendency to gain abdominal fat
• Thinning hair or hair loss
• Sleep disturbances
• Muscle weakness
• Vaginal dryness
• Menstrual irregularities

Potential causes for low testosterone in women include:

• Menopause
• Surgical removal of ovaries
• Pituitary disorders
• Hyperprolactinemia
• Damage to ovaries or adrenal glands
• Chemotherapy or radiation treatments
• Anti-seizure medications
• Immune disorders
• HIV/AIDS
• Eating disorders like anorexia

Age-related testosterone decline combined with illness, stress, poor diet and inactivity can also reduce levels.

Testosterone Testing

If experiencing symptoms of hormonal imbalance, see your doctor. They can check testosterone along with other related hormones like DHEAS and SHBG. This provides deeper insight for developing a treatment plan.

Lifestyle Changes to Boost Testosterone

Before considering hormone therapy, there are several lifestyle measures that can help increase low testosterone naturally:

1. Exercise and Build Muscle

Engaging in regular strength training helps stimulate testosterone production while also building lean muscle mass. As little as 10-15 minutes per day can make a difference.

2. Reduce Chronic Stress

High cortisol levels from chronic stress can suppress testosterone. Try relaxing activities like yoga, meditation, massage and forest bathing to calm the mind.

3. Improve Diet Quality

Eat plenty of healthy fats, lean proteins, fiber and micronutrient-rich foods. Avoid sugar, refined grains and excess alcohol which can lower testosterone.

4. Optimize Vitamin D Levels

Get your vitamin D levels tested and supplement accordingly. Vitamin D helps regulate estrogen and testosterone production.

5. Get Enough Zinc

Zinc is essential for reproductive health. Foods like oysters, nuts, beef and beans can help provide the 11mg/day needed.

6. Improve Sleep Habits

Aim for 7 to 9 hours per night. Lack of quality sleep disturbs hormonal balance and metabolism.

Making lifestyle adjustments helps create the optimal hormonal environment for boosting testosterone levels naturally.

Medical Testosterone Replacement for Females

If symptoms persist despite lifestyle measures, medical testosterone replacement may be an option in some cases. This can involve:

Testosterone Creams

Creams with testosterone or DHEA are applied daily to the thighs or wrists. This provides a low dose absorbed through the skin.

Oral Testosterone Capsules

Modified oral forms like testosterone undecanoate may sometimes be used but can impact the liver.

Injections

Testosterone injections or pellets implanted under the skin provide a time-released dose. Effects last around 3 months.

Compounded Bioidentical Hormones

These custom blended formulations aim to match the bodys natural hormones. But quality control can be an issue.

Any testosterone supplementation should be medically supervised with regular blood testing to monitor levels and side effects.

Considerations for Testosterone Therapy

While testosterone replacement can help resolve deficiency symptoms, potential side effects include:

• Acne and oily skin
• Unwanted hair growth
• Deepened voice
• Hair loss on the head
• Enlarged clitoris
• Menstrual changes

These effects are generally reversible once treatment is stopped. But long-term safety data in women is limited.

Alternative Therapies to Increase Testosterone

For those concerned about the risks of direct testosterone therapy, alternative remedies to boost testosterone may include:

DHEA Supplements

The DHEA precursor hormone converts to testosterone and estrogen in the body. Effects are milder with fewer masculinizing side effects.

Tribulus Terrestris

This herb has traditionally been used in Ayurvedic medicine to improve sexual function by potentially raising testosterone levels.

Maca Root

Some early studies suggest the maca plant may help increase libido in women by balancing sex hormone levels.

Acupuncture

Acupuncture shows promise for increasing testosterone along with improving symptoms like fatigue and low sex drive.

mind-Body Therapies

Relaxation techniques like guided imagery, biofeedback, and cognitive behavior therapy can help balance hormones.

However, more research is still needed to confirm the efficacy and safety of these alternative therapies.

Signs and Risks of Excess Testosterone

While low testosterone is more common in women, high levels can also cause problems. Symptoms may include:

• Acne outbreaks
• Excess facial and body hair (hirsutism)
• Scalp hair thinning
• Irregular periods
• Deepened voice
• Clitoral enlargement
• Aggression and irritability
• Weight gain

Potential causes include:

• Polycystic ovary syndrome
• Adrenal gland tumors
• Congenital adrenal hyperplasia
• Cushing's disease
• Hyperthecosis
• Ovarian or adrenal cancers

If testosterone levels become too elevated, serious health risks can occur like infertility, heart disease, diabetes, and endometrial cancer.

Testing Other Androgens

In addition to testosterone, doctors may test levels of related androgens like DHEAS and androstenedione to identify causes of excess production.

Lowering High Testosterone in Females

Treatment approaches for overly high testosterone include:

Medications

Birth control pills, spironolactone, metformin, enzyme inhibitors, and glucocorticoids can help reduce testosterone levels or block activity.

Surgery

Removal of ovaries or adrenal tumors may be warranted in certain cases if medications are insufficient.

Lifestyle Modifications

Improving diet, exercise habits, and stress levels can help normalize hormone imbalance. Losing excess weight also reduces androgen production.

Lowering testosterone requires treating any underlying condition. Close medical monitoring is important when suppressing androgen levels.

In Summary

Testosterone plays an intricate role in women's reproductive health, sexual function, mood and metabolism. Maintaining levels within the normal range is ideal.

Through lifestyle measures like better diet, exercise, sleep and stress management, low testosterone can often be improved naturally.

But when levels become very deficient or elevated, medical supervision is advised. Hormone therapy carries risks and benefits that need evaluation.

The goal should be optimizing testosterone within a healthy range to support overall wellbeing and prevent long-term complications.

By understanding women's testosterone physiology and utilizing both lifestyle and medical therapies as needed, healthy testosterone balance can be restored and maintained long-term.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.