Changing 'Normal' Testosterone Levels: Causes, Effects, and Natural Solutions for Low T
If you've recently been diagnosed with low testosterone, you're not alone. This article provides educational insights to help you explore natural and holistic ways to boost testosterone levels. Please note, this information is for educational purposes only and does not replace professional medical advice. Be sure to consult your healthcare provider before making any lifestyle or supplement changes.
The Evolution of Testosterone Levels: Then and Now
Testosterone, commonly known as the male sex hormone, has seen a dramatic shift in its reference ranges over the past century. In today’s world, testosterone levels considered "normal" are much lower than those 50-100 years ago. This shift has sparked discussions in both the medical and holistic health communities about what should be considered a healthy level of testosterone today.
A Century of Change: Testosterone Levels Then and Now
In the mid-20th century, testosterone levels in men were typically higher, with the lower end of the normal range starting at around 400-500 ng/dL. Today, most labs consider levels between 300 and 1,000 ng/dL as normal. As a result, many men who would have been diagnosed with low testosterone in the past now fall into the "normal" range.
Several factors contribute to this change:
Population Health: Environmental toxins, sedentary lifestyles, obesity, and poor diet have all played a role in lowering average testosterone levels. In her book Countdown, Dr. Shanna Swan links the decline in testosterone to increased exposure to endocrine-disrupting chemicals, which also negatively impact fertility.
Improved Testing Methods: Advances in technology, such as mass spectrometry, have led to more precise measurements, which have shifted the classification of normal testosterone ranges.
Updated Medical Guidelines: As testosterone levels in the population decline, medical guidelines adjust. Current ranges reflect today’s population, not the healthier levels seen in past generations.
Why the Decline in Testosterone Matters
These changes have significant clinical implications. A man with a testosterone level of 320 ng/dL, considered normal today, may have been diagnosed with low testosterone 50 years ago. Fewer diagnoses of low testosterone (hypogonadism) mean fewer men receiving treatment for symptoms like fatigue, low libido, and reduced muscle mass.
Symptoms of low testosterone, or low T, can vary but often include the following:
Physical Symptoms:
Decreased muscle mass and strength
Increased body fat, particularly around the abdomen
Fatigue and low energy levels
Reduced bone density (osteoporosis), increasing fracture risk
Hair loss, including facial and body hair
Erectile dysfunction or reduced sexual desire
Emotional and Cognitive Symptoms:
Mood changes, such as irritability or depression
Difficulty concentrating or experiencing "brain fog"
Reduced motivation or feelings of lethargy
Sexual and Reproductive Symptoms:
Decreased libido or sexual drive
Infertility or reduced sperm count
Reduced frequency of spontaneous erections, especially during sleep
The Role of Environmental Toxins and Lifestyle
One of the primary reasons for the surge in low testosterone is the modern world’s widespread exposure to environmental toxins and chemicals. Endocrine disruptors like PFAS ("forever chemicals") and phthalates are found in everything from non-stick cookware to plastic packaging, synthetic clothing, and personal care products. These chemicals accumulate in the body over time, interfering with hormone function and contributing to the widespread decline in testosterone levels.
Examples of Everyday PFAS Exposure:
Industrial Accidents: The train derailment in East Palestine, Ohio, spilled toxic chemicals into the environment, including vinyl chloride, which can produce hormone-disrupting dioxins. This is one of many accidents in recent years that have led to widespread contamination of these forever chemicals. These accidents obviously exacerbate PFAS contamination, leading to long-term health concerns. Click here to view the EWG’s PFAS contamination map.
Synthetic Clothing: Clothing made from polyester, nylon, and other plastic-based fibers often contains PFAS. When worn directly against the skin (your bodys largest organ), these fabrics can leach toxins, further disrupting hormone levels. Yoga pants, bedding, period underwear and waterproofed material being some of the worst offenders. Switch to natural fibers wherever possible like linen, 100% cotton, wool or hemp and use materials like beeswax for water resistance if needed.
Fast food & food packaging: Paper and plastic packaging for foods often is treated with PFAS to make them grease and oil resistant. Consumer Reports tested over 100 food packaging products from various fast-food chains and found PFAS. Even chains that claimed to be reducing PFAS, such as McDonald’s and Trader Joe’s, had detectable levels, with some packaging exceeding 100 parts per million. These chemicals absorb into the food they’re being used to package.
Non-stick Cookware: Cooking pans and tools with non-stick coatings are a huge source of PFAS exposure for most of us. Non-stick pans are often used to cook food at home as well as most restaurants due to their ease of use and cleaning. Unfortunately, heating a non-stick pan can cause the chemicals in the coating to infuse into your food. To reduce your exposure, switch to cast iron or 18/10 stainless steel.
Tap Water: If you live in an area that has been affected by contamination (view EWG map of PFAS contamination) it is essential to drink only filtered water. Most filters will not remove PFAS from water. To remove PFAS it needs to be Reverse Osmosis filtered (preferably with some minerals added back). Britta and other pitcher-style brands do not remove PFAS. Drinking filtered water is a great idea, even if you aren’t living in an area with PFAS contamination as there are plenty of other hazardous compounds that are worth filtering out. Check out MyTapScore.com to test your own water.
Alcohol & Beer
Alcohol has been linked to a decrease in testosterone levels as well. Beer, in particular contains hops, which are rich in phytoestrogens, especially 8-PN, which has been shown to have estrogen-like effects. This can increase estrogen levels or mimic estrogen in men, potentially lowering testosterone levels. If you are looking to improve your testosterone levels, it’s best to avoid alcohol consumption altogether.
Ultra-Processed Foods and Testosterone Decline
A sedentary lifestyle coupled with a diet high in ultra-processed foods is another major factor in testosterone decline. Processed foods are stripped of essential nutrients like zinc, magnesium, and vitamin D, all of which are vital for testosterone production. Additionally, these foods contain refined carbs and unhealthy fats that contribute to weight gain and chronic inflammation, both linked to reduced testosterone. Then on top of all that, these foods are often packaged in PFAS treated wrappings that can leach into the food.
The Impact of Vegetable and Seed Oils on Testosterone
Vegetable and seed oils (such as soybean, corn, canola, and sunflower oils) are rich in omega-6 fatty acids, which can disrupt hormone balance and reduce testosterone. These oils oxidize when heated, producing toxic compounds that damage Leydig cells—responsible for testosterone production. These oils are also linked to coronary heart disease and other health risk factors.
Switching to healthier fats like olive oil, grass-fed butter, coconut oil, and beef tallow can reduce inflammation and support overall hormonal health.
Vitamin Deficiencies and Testosterone
While environmental toxin exposure and poor diet are major contributors to declining testosterone levels, vitamin deficiencies also play a critical role—especially vitamin D deficiency, which has become increasingly common due to indoor work-from-home lifestyles and lack of sunlight exposure. In fact, most people are chronically deficient in vitamin D.
Sunlight exposure (or supplementation for northern climates) is essential for the body to maintain the correct levels of vitamin D, a key nutrient that supports testosterone production among many other bodily processes. Vitamin D regulates the hypothalamic-pituitary-gonadal axis, which is crucial for natural production of testosterone.
The Problem with Chemical Sunscreens
Although sunlight is vital for vitamin D production, many people rely on chemical sunscreens to avoid sunburn. These sunscreens often contain toxic ingredients like oxybenzone, a known endocrine disruptor and coral reef destroyer. Not only can these chemicals lower testosterone levels, but they also increase the risk of cancer, which is ironic since it’s the very condition sunscreen is supposed to protect against.
For safe sun exposure, use natural mineral sunscreens with non-nano zinc oxide. Zinc provides sun protection without the harmful effects of chemical sunscreens, allowing you to safely enjoy being outside without the risk of sunburn. You can make your own non-nano zinc sunscreen at home very inexpensively — Recipe coming soon!
Herbs and Supplements for Boosting Testosterone
My favorite part of the article — Herbs have been used for millenia to support mens health. Today we are able to test and see how specific biomarkers are impacted by herbals, supplements, lifestyle and diet. These are some of the best herbal options to support testosterone levels. Again, these are not provided as medical advice.
Fadogia agrestis: A shrub native to Africa, Fadogia agrestis has been found to support testosterone production by influencing the hypothalamic-pituitary-gonadal (HPG) axis.
Gokshura (Tribulus terrestris): An Ayurvedic remedy, Gokshura helps boost libido and muscle mass by increasing luteinizing hormone (LH), which stimulates testosterone production. PMID: 34836225; PMCID: PMC8623187
Ashwagandha (Withania somnifera): A powerful ayurvedic adaptogen, Ashwagandha reduces stress and boosts testosterone. Studies have shown significant improvements in testosterone levels among men taking this herb.
Shilajit: A natural mineral pitch resin sourced from the himilayan mountains used in Ayurveda for thousands of years, Shilajit has been shown in modern studies to increase testosterone and energy levels. PMID: 26395129
Tongkat Ali (Eurycoma longifolia): Known as Malaysian ginseng, Tongkat Ali is widely used to enhance libido and boost testosterone levels. It has also shown in studies to help improve symptoms of erectile dysfunction. PMID: 33541567
Supporting Testosterone Naturally: Lifestyle Changes
In addition to herbs, lifestyle factors play a major role in maintaining healthy testosterone levels. Key strategies include:
Weight management: Reducing body fat helps support testosterone by preventing the conversion of testosterone to estrogen.
Exercise: Resistance training and high-intensity interval training (HIIT) are particularly effective at boosting testosterone.
Diet: Focus on nutrient-rich foods high in zinc, trace minerals and healthy fats, such as grass-fed beef, pasture-raised eggs, and wild-caught fatty fish like salmon and sardines. Fats are necessary for making testoterone and other hormones in your body. Low fat diets, or diets high in omega-6 fats will struggle to maintain normal levels.
Sunlight exposure: Regular time outdoors to get natural sunlight can help ensure adequate vitamin D production, supporting testosterone health. 10-20 minutes per day of sun exposure is often recommended to maintain vitamin D levels without supplementation.
Conclusion: Taking Action
The decline in testosterone over the past century is a real and concerning trend, driven by environmental toxins, sedentary lifestyles, poor nutrition, and vitamin deficiencies. However, men can take proactive steps to support their testosterone levels naturally. By avoiding chemical exposure, maintaining a nutrient-dense diet, getting regular sunlight, and incorporating herbs like Fadogia agrestis and Gokshura, it’s possible to restore and maintain optimal testosterone levels in the modern world.
Sources:
Schellenberger S, Liagkouridis I, Awad R, Khan S, Plassmann M, Peters G, Benskin JP, Cousins IT. An Outdoor Aging Study to Investigate the Release of Per- And Polyfluoroalkyl Substances (PFAS) from Functional Textiles. Environ Sci Technol. 2022 Mar 15;56(6):3471-3479. doi: 10.1021/acs.est.1c06812. Epub 2022 Feb 25. PMID: 35213128; PMCID: PMC8928479.
Swan, S. H., & Colino, S. (2021). Countdown: How our modern world is threatening sperm counts, altering male and female reproductive development, and imperiling the future of the human race. Scribner.
DiNicolantonio JJ, O'Keefe JH. Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. Open Heart. 2018 Sep 26;5(2):e000898. doi: 10.1136/openhrt-2018-000898. PMID: 30364556; PMCID: PMC6196963.
Fernández-Lázaro D, Mielgo-Ayuso J, Del Valle Soto M, Adams DP, González-Bernal JJ, Seco-Calvo J. The Effects of 6 Weeks of Tribulus terrestris L. Supplementation on Body Composition, Hormonal Response, Perceived Exertion, and CrossFit® Performance: A Randomized, Single-Blind, Placebo-Controlled Study. Nutrients. 2021 Nov 7;13(11):3969. doi: 10.3390/nu13113969. PMID: 34836225; PMCID: PMC8623187.
Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019 Mar-Apr;13(2):1557988319835985. doi: 10.1177/1557988319835985. PMID: 30854916; PMCID: PMC6438434.
Li L, Guo Y, Ma S, Wen H, Li Y, Qiao J. Association between exposure to per- and perfluoroalkyl substances (PFAS) and reproductive hormones in human: A systematic review and meta-analysis. Environ Res. 2024 Jan 15;241:117553. doi: 10.1016/j.envres.2023.117553. Epub 2023 Nov 4. PMID: 37931739.
Monson NR, Klair N, Patel U, Saxena A, Patel D, Ayesha IE, Nath TS. Association Between Vitamin D Deficiency and Testosterone Levels in Adult Males: A Systematic Review. Cureus. 2023 Sep 24;15(9):e45856. doi: 10.7759/cureus.45856. PMID: 37750061; PMCID: PMC10518189.
Ma H, Sun J, Wu X, Mao J, Han Q. Percent body fat was negatively correlated with Testosterone levels in male. PLoS One. 2024 Jan 3;19(1):e0294567. doi: 10.1371/journal.pone.0294567. PMID: 38170701; PMCID: PMC10763932.
Suh S, Pham C, Smith J, Mesinkovska NA. The banned sunscreen ingredients and their impact on human health: a systematic review. Int J Dermatol. 2020 Sep;59(9):1033-1042. doi: 10.1111/ijd.14824. Epub 2020 Feb 28. PMID: 32108942; PMCID: PMC7648445.
Pandit S, Biswas S, Jana U, De RK, Mukhopadhyay SC, Biswas TK. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. 2016 Jun;48(5):570-5. doi: 10.1111/and.12482. Epub 2015 Sep 22. PMID: 26395129.
Cole C, Shyr T, Ou-Yang H. Metal oxide sunscreens protect skin by absorption, not by reflection or scattering. Photodermatol Photoimmunol Photomed. 2016 Jan;32(1):5-10. doi: 10.1111/phpp.12214. Epub 2015 Nov 10. PMID: 26431814.
Leitão AE, Vieira MCS, Pelegrini A, da Silva EL, Guimarães ACA. A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM). Maturitas. 2021 Mar;145:78-85. doi: 10.1016/j.maturitas.2020.12.002. Epub 2020 Dec 10. PMID: 33541567.
Kelly DM, Jones TH. Testosterone and obesity. Obes Rev. 2015 Jul;16(7):581-606. doi: 10.1111/obr.12282. Epub 2015 May 15. PMID: 25982085.
Coppage WS Jr, Cooner AE. Testosterone in human plasma. N Engl J Med. 1965 Oct 21;273(17):902-7. doi: 10.1056/NEJM196510212731704. PMID: 5832873.
Whittaker J. Dietary trends and the decline in male reproductive health. Hormones (Athens). 2023 Jun;22(2):165-197. doi: 10.1007/s42000-023-00431-z. Epub 2023 Feb 2. PMID: 36725796.
Smith RP, Coward RM, Kovac JR, Lipshultz LI. The evidence for seasonal variations of testosterone in men. Maturitas. 2013 Mar;74(3):208-12. doi: 10.1016/j.maturitas.2012.12.003. Epub 2013 Jan 5. PMID: 23294933.
Schiavi RC, Schreiner-Engel P, White D, Mandeli J. The relationship between pituitary-gonadal function and sexual behavior in healthy aging men. Psychosom Med. 1991 Jul-Aug;53(4):363-74. doi: 10.1097/00006842-199107000-00002. PMID: 1924649.
McEwan IJ, Brinkmann AO. Androgen Physiology: Receptor and Metabolic Disorders. [Updated 2021 Jul 2]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279028/
Hermann M, Berger P. Hormonal changes in aging men: a therapeutic indication? Exp Gerontol. 2001 Jul;36(7):1075-82. doi: 10.1016/s0531-5565(01)00113-9. PMID: 11404052.
