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The Impact of Testosterone on Women During Menopause

Testosterone is commonly associated with men, but it also plays a crucial role in women's health. It natural fluctuations during the menstrual cycle, and declines during menopause along with oestrogen and progesterone.

Testosterone is a sex hormone produced in small amounts in the ovaries and adrenal glands of women.

It is required for a whole variety of bodily functions:

Bone Health: Testosterone contributes to bone density, deficiency can increase risk of osteoporosis.

Mood and Energy: Testosterone levels influence mood and overall well-being.

Sexual Desire: Testosterone plays a role in female libido and sexual function.

Muscle Mass: It contributes to muscle strength and maintenance.

Cognitive Function: It plays a role in cognitive function and memory.


Testosterone levels in women fluctuate during their menstrual cycle. The peak occurs at ovulation, day 14 of a typical 28-day cycle.

Around that day we may experience a slight increase in energy, motivation, and libido. This is the time to make things happen, if not a baby, then take on those demanding projects at work or workouts at the gym, run marathons, competitions, important presentations etc. Wish I'd known more about that when I still had a regular cycle!

The menopausal transition is a significant turning point in a woman's life. Having been born with all our eggs this ovarian reserve starts to run down, which affects the regularity of ovulation. Fewer available eggs can result in irregular or anovulatory cycles, where no egg is released and no testosterone is produced. This hormonal shift can lead to various symptoms, including:

Decreased Libido: Resulting in a decreased interest in sexual activity.

Fatigue: Women may experience reduced energy.

Mood Changes: Mood swings and irritability can occur.

Loss of Muscle Mass: Making it more challenging to maintain a healthy weight.

Bone Health: Increasing the risk of osteoporosis.


Given the role of testosterone in women's health and the challenges associated with

its natural decline during menopause, some women are being offered medical testosterone replacement therapy (TRT) alongside oestrogen and progesterone HRT.

There are risks associated with TRT, including cardiovascular risks, potential mood swings, and thinning hair on the head alongside unwanted hair growth on the face. The effectiveness and tolerability of TRT can vary from woman to woman. The long-term effects of TRT in women are not fully understood, so it's essential to weigh the potential benefits against the risks.

6 ways to boost testosterone safely and naturally

  1. Protein: Lean sources of protein like poultry, fish, lean beef, and plant-based proteins can support muscle growth and form the building blocks for hormone production

  2. Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, eggs and olive oil in your diet. These fats are essential for hormone production and cell membrane health.

  3. Zinc: Foods rich in zinc, such as pumpkin seeds, oysters, lean meats, beans, and nuts, may support healthy testosterone levels.

  4. Fiber: Whole grains, fruits, and vegetables provide dietary fibre, which can help regulate hormone levels.

  5. High-Intensity Interval Training (HIIT): workouts can be effective for increasing testosterone levels, as they combine short bursts of high-intensity exercise with brief rest periods. Avoid overtraining or excessive exercise, especially cardio, can lead to elevated stress hormone levels, which may negatively impact testosterone. Ensure you have an appropriate balance between exercise and rest.

  6. Quality sleep is essential for hormonal balance. Aim for 7-9 hours of sleep per night to support overall health, including hormone regulation.

6 food supplements to consider

  1. Magnesium and B6: Magnesium is essential to the production of sex hormones such as testosterone. Vitamin B6 regulates the sex hormones and increases libido by regulating oestrogen production, testosterone, red blood cells, serotonin, and dopamine production.

  2. Zinc picolinate (15mg + 1g copper) A 2021 study of 116 post-menopausal women concluded. The use of zinc supplementation significantly improved sexual desire, arousal, orgasm, satisfaction, vaginal moisture, and pain during intercourse. The results of this study showed that zinc supplementation can increase testosterone levels.

  3. Maca root powder 3.5g a day. Few studies have been done but this dose of maca has been shown to reduce anxiety and depression, and lower measures of sexual dysfunction in postmenopausal women independent of estrogenic and androgenic activity.

  4. Vitex Agnus Castus: Used traditionally for hormone regulation during menopause.

  5. Ashwagandha: An Ayurvedic, adaptogenic herb that has been found to increase serum testosterone level in men, may similarly increase testosterone in women and offset deficiency. Further testing is needed.

  6. Ginger another positive study revealed that consumption of 1gm of ginger powder a day significantly increased serum testosterone in women.


Testosterone plays a vital role in women's health, and understanding its natural fluctuations and changes during menopause is crucial. While medical testosterone replacement therapy can offer relief from certain symptoms, why not work on all the natural solutions to hormonal harmony first.

Working with a nutritional therapist can help clarify the most appropriate course of action based on your individual needs, test results and health status. If symptoms persist the DUTCH test can take a detailed look at hormone levels, and truely personalise your nutrition plan.

Contact me to book a FREE 20 minute clarity call and lets discuss the options available to you.


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