Aside from medical treatment, there are lifestyle changes women can make to help lower their testosterone levels. The functional medicine model assesses an individual patient’s genetic, biochemical, and lifestyle factors, and practitioners collaborate with each patient to create a personalized treatment plan that addresses current health conditions and concerns, which may include low testosterone levels or a testosterone deficiency diagnosis. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc.
To reduce your exposure, Lakshman recommends lifestyle changes for testosterone health, like using glass or stainless steel containers instead of plastic and opting for organic produce when possible to limit pesticide intake. Ultimately, using herbs to boost testosterone levels shouldn't be a first-line strategy. When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City. But "there’s no magic bullet to boost testosterone overnight," says Kishore Lakshman, MD, MPH, an endocrinologist and the director of the center for sexual health at Prima-CARE in Fall River, Massachusetts. But I think if men stick to a healthy diet and lift weights, they should see a difference in four to six weeks and start feeling better. We know that when men are sleep-deprived, that can make a big difference in their testosterone production.
High or low T levels in women may indicate an underlying medical condition, such as hirsutism, PCOS, tumors, or CAH. To prepare for a testosterone test, a healthcare provider may recommend fasting for several hours before getting the blood sample. Hormone replacement therapy provides women with hormones that are typically lost or reduced during menopause. Despite the lack of targeted therapies for women with low testosterone, they have one option that may increase their levels.
It can be caused by physical conditions like cardiovascular disease, diabetes, and low testosterone levels, as well as psychological issues such as stress, anxiety, and depression. A healthcare provider can provide additional support on medical and natural treatments based on a person’s unique health problems. While testosterone replacement therapy may provide better results in improving testosterone levels, some may want to know how to treat low testosterone in a woman naturally. There are currently no Food and Drug Administration (FDA)-approved testosterone medical treatments for women.
Explore stress-relief practices like daily gratitude exercises, short walks, or relaxation activities to keep cortisol in check. Focus on large muscle groups like legs, back, and chest with at least three strength training sessions a week for maximum hormone stimulation. Reduce blue light exposure before bed, keep your bedroom cool, and follow a consistent sleep schedule to create a sleep-friendly environment. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. She has been featured on the Physician to Physician Plant-Based Nutrition podcast and given many presentations on lifestyle interventions in endocrine disorders. Bassin has published reviews of nutrition education in medical training and physical activity in type 2 diabetes in Nutrition Reviews, Endocrine Practice, and the American Journal of Lifestyle Medicine. She trained at the Geisel School of Medicine at Dartmouth, where she taught culinary medicine classes to patients and medical trainees.
For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. Other research suggests that several herbal supplements could also help support healthy testosterone levels, including saw palmetto, ginger, and ashwagandha. Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels.

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