Too High or Too Low? A Guide to Women’s Testosterone Levels

Although testosterone is most notably a hormone related to all things male, in smaller amounts it is also an important hormone for women. Testosterone has many impacts throughout the body, including effects on bone density, muscle mass, libido, fat distribution, heart health, and blood cell production. So, in addition to caring about testosterone levels in her male partner, a woman should be concerned about her own testosterone levels too, and what testosterone does for a woman.

Low testosterone in women

Like estrogen and progesterone, testosterone normally declines with age. However, because women make testosterone in the ovaries and the adrenal glands, a low level of testosterone could indicate a problem with the function of either organ. Estrogen replacement therapy can also lower the level of testosterone.

If your testosterone level is low for your age and menstrual status, then you could be experiencing symptoms of low testosterone including:

• Decreased libido
• Muscle weakness
• Fatigue
• Depressed mood
• Weight gain

Testosterone also has some health-protective roles after menopause and low levels can increase some areas of health risk including:

• Bone loss/osteoporosis
• Muscle wasting/sarcopenia
• Obesity
• Depression
• Heart disease

What if my testosterone level is low? Are there dietary changes I can make?

Some foods can boost testosterone because they are high in certain vitamins or minerals, such as vitamin D or zinc, which increase testosterone. The following foods that increase testosterone in females are salmon, olive oil, oysters, egg yolks, liver, asparagus, crab, lobster, beans, and pomegranate juice.

A study of 60 men and women (average age, 39) found 500 mL (a little more than 2 cups) of pomegranate juice daily for two weeks caused a small but significant increase in salivary testosterone levels in the men and women participants.

Causes of high testosterone in women

While low testosterone can contribute to health concerns, exceptionally high levels of testosterone are more often a health concern for women, particularly during their reproductive years. A high level of testosterone can occur for several reasons, the most common being polycystic ovary syndrome (PCOS).

PCOS is probably the most common cause of infertility in women, affecting about 27 percent of women of childbearing age. Although it runs in families, it is unclear whether PCOS is or is not a genetic disorder. PCOS is closely related to insulin resistance and metabolic syndrome. Although many women who have PCOS focus on irregular periods and fertility, PCOS is a condition that lasts for life and is associated with numerous metabolic abnormalities. 

Besides PCOS, women might also have high testosterone after menopause if they are taking testosterone as part of hormone replacement therapy.

Symptoms of high testosterone in women

• Facial hair growth
• Male-pattern hair loss
• Acne
• Weight gain
• Deepening voice

Signs of high testosterone in women

• High cholesterol
• Metabolic syndrome/diabetes
• Diagnosis of PCOS
• Current or past history of abnormal periods and/or infertility

What foods are best if my testosterone level is too high?

The following foods and beverages can decrease an elevated testosterone level:

Spearmint tea was tested in a group of 42 women with excess hair growth (hirsutism), which is often associated with elevated testosterone. They were randomly chosen to drink two cups daily of either spearmint tea or a placebo tea for 30 days. Women in the spearmint tea group had significant decreases in total and free testosterone levels compared to women in the placebo tea group.

Omega-3 fatty acid fish oil (3 grams daily) helped balance testosterone levels in women.* It is likely that eating fish that is high in omega-3 fatty acid content would have the same effect. Fish high in omega-3 fatty acids include salmon, mackerel, herring, sardines, anchovies, lake trout, and albacore tuna.

Flaxseeds are known to lower elevated testosterone by binding it and removing it from the body. In a case study of a woman with high testosterone, 30 grams of flaxseeds daily for four months significantly decreased her total and free testosterone levels.

Vitamin D could benefit high or low testosterone

What could be causing high testosterone in women? Interestingly, both low and high levels of testosterone have been linked to low vitamin D in women. Thus, having adequate vitamin D is essential for both scenarios. 

Wild-caught salmon, which can contain as much as 988 IU of vitamin D3 per 3.5-ounce serving, is the best food source of vitamin D.

Food sources of vitamin D:

Because dietary sources of significant amounts of vitamin D are limited, a vitamin D supplement can fill the nutritional gap, particularly if you don’t have regular exposure to sunshine.

Are you looking for nutritional support for ovarian function and reproductive health? Thorne’s Ovarian Care provides inositol, folate, CoQ10, and plant polyphenols to promote a healthy balance of female hormones.*

Testing hormone levels

Are you are trying to become pregnant and are curious about hormone levels, including testosterone, that could be impacting your fertility? You can test a range of hormones and other biomarkers in the privacy of your home with Thorne’s Fertility Test that requires saliva and finger-prick blood-spot samples. Results are accompanied by diet, lifestyle, and supplement recommendations.

References

1. Goldstat R, Briganti E, Tran J, et al. Transdermal testosterone therapy improves well-being, mood, and sexual function in premenopausal women. Menopause 2003;10(5):390-398.
2. Davis S. Androgen replacement in women: a commentary. J Clin Endocrinol Metab 1999;84(6):1886-1891.
3. Davis S, Burger H. Clinical review 82: androgens and the postmenopausal woman. J Clin Endocrinol Metab 1996;81(8):2759-2763.
4. Burger H. Androgen production in women. Fertil Steril 2002;77 (Suppl 4):S3-S5.
5. Legro R, Schlaff W, Diamond M, et al. Total testosterone assays in women with polycystic ovary syndrome: precision and correlation with hirsutism. J Clin Endocrinol Metabol 2010;95(12):5305-5313.
6. Smail M, Al-Dujaili E. Pomegranate juice intake enhances salivary testosterone levels and improves mood and wellbeing in healthy men and women. https://www.researchgate.net/publication/275716515_Pomegranate_juice_intake_enhances_salivary_testosterone_levels_and_improves_mood_and_well_being_in_healthy_men_and_women [Accessed 3.26.19]
7. Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovary syndrome. A randomized controlled trial. Phytother Res 2010;24(2):186-188.
8. Nadjarzadeh A, Dehghani-Firouzabadi R, Vaziri N, et al. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iran J Reprod Med 2013;11(8):665-672.
9. Nowak D, Snyder D, Brown A,  Demark-Wahnefried W. The effect of flaxseed supplementation on hormonal levels associated with polycystic ovary syndrome: a case study. Curr Top Nutraceutical Res 2007;5(4):177-181.
10. Chang E. Vitamin D, testosterone link in women may explain reproductive outcomes. J Clin Endocrinol Metab 2104; doi:10.1210/jc.2013-3873.