Testosterone is a hormone that is found in both men and women. It is naturally produced in large amount by the testicles (men), or in smaller amounts by the ovaries and the adrenal glands (women). Known as the primary male sex hormone, it plays many important roles in males, from fetal stage to puberty to adulthood to old age. In women, it also takes on a number of functions that are key to overall health.
Testosterone Functions
Testosterone regulates numerous bodily functions in both men and women.
In men, it helps facilitate:
Sex drive
Testosterone can affect a man’s sex drive or libido. If testosterone is low, it can cause a decrease in the desire for sex.
Sperm count
Testosterone aids in the production of sperm. If testosterone is low, it can result to a reduced sperm count, and can eventually lead to infertility.
Production of new red blood cells
Testosterone is essential in the production of red blood cells for good blood circulation in the body. If testosterone is low, it can lead to impaired blood flow to the penis and can negatively impact erectile function.
Growth of body hair
Testosterone promotes the growth of body hair, including chest hair, pubic hair, facial hair, and underarm hair. If testosterone is low, there is a risk of hair loss.
Bone density
Testosterone helps in the growth and development of strong and healthy bones. If testosterone is low, bone injuries, diseases, and disorders are likely to occur.
Muscle strength
Testosterone boosts muscle strength and size. If testosterone is low, it can lead to weak muscles and the development of muscle disorders.
Body fat distribution
Testosterone is key to the proper distribution of body fat. If testosterone is low, it can increase the likelihood of weight gain and obesity.
In women, testosterone helps in the following functions:
Sex drive
Testosterone also helps promote sex drive or libido in women, similar to men. If levels of testosterone are low, the risk of losing interest in sex becomes high.
Bone density
Testosterone also contributes to the development of strong and healthy bones in women. If levels of testosterone are low, the odds of developing bone disorders, such as osteoporosis, increase.
Muscle strength
Testosterone also aids in muscle building and development in women. If levels of testosterone are low, muscle aches and pains, muscular dystrophy, and other muscle disorders are more likely to occur.
Daily Testosterone Cycle
The body’s testosterone levels change multiple times a day.
- Morning
This is when the testosterone levels are at their peak. If you talk to your doctor about taking a testosterone level test, they will surely advise you to do it in the morning, around 7 am to 10 am, to catch your testosterone levels at their highest.
- Afternoon
From around noon, testosterone levels in the body start to slowly decrease. Therefore, you should avoid scheduling your testosterone level test during this time of the day.
- Night
Once the sun sets, the testosterone levels in the body also dip to their lowest point. This is often accompanied by low energy levels and sexual desire, and high exhaustion and stress.
There are various other factors that can also affect testosterone level cycles. In addition to the time of day, testosterone levels can also decrease or increase because of:
- Alcohol consumption
- Caffeine intake
- Exercise or physical activity
- Stress
- Sexual activity
Normal Testosterone Levels
For optimal sexual health, keeping your testosterone levels within the normal range is important. The normal levels differ for each age group, and they usually trend upward from birth to late teens or early 20s, and gradually decrease year after year from age 30.
Here are the normal testosterone levels in males measured in nanograms per deciliter or ng/dL:
- 10 years to 14 years: <7 – 1,200
- 15 years to 18 years: 300 – 1,200
- 19 years to 24 years: 240 – 950
- 25 years old to 44 years old: 617 – 668
- 45 years old to 64 years old: 562 – 606
- 65 years old to 84 years old: 471 – 524
- 85 years old to 100 years old: 376
Compared to men, women produce testosterone in much smaller amounts, but also experience an increase in testosterone levels as they hit puberty, and then a gradual decrease after that.
Here are the normal testosterone levels in females measured in nanograms per deciliter or ng/dL:
- 0 to 9 years: <7 – 20
- 10 years to 11 years: <7 – 44
- 12 years to 16 years: <7 – 75
- 17 years to 18 years: 20 – 75
- 19 years and above: 8 – 60
Good Testosterone Foods
To boost your testosterone levels, you should eat foods that have testosterone-boosting abilities in your daily diet. Below are examples:
Oysters
A popular libido-booster, oysters are rich in zinc, a mineral that can naturally increase testosterone levels in the body and enhance sperm production.
Coconut
Your body needs the healthy kind of cholesterol to be able to carry out its different functions. If you eat coconut, you can facilitate your body’s cholesterol levels and the production of more testosterone.
Broccoli
This cruciferous vegetable is loaded with indole-3-carbinol, which is a compound that helps increase the secretion of hormones in the body, including testosterone.
Pomegranate
This fruit is overflowing with vitamin A, vitamin C, and vitamin E, which helps in boosting overall health. It also contains iron and antioxidants, which are crucial to increased libido and testosterone production.
Olive oil
A study found that consumption of olive oil can increase testosterone levels. Participants who consumed olive oil on a daily basis were found to experience a 17% to 19% increase of testosterone in a span of three weeks.
Garlic
A widely used herb, garlic contains allicin, which is a compound that has the ability to decrease the cortisol levels in the body. With low levels of cortisol, your body’s testosterone can do its job a lot more efficiently.
