How and Why Testosterone Levels Change with Age

As you get older, you might start feeling your age. Your muscle mass, sex drive, and energy just aren’t the same as they were in your 20s. Most of the time, it’s no cause for concern. Testosterone — the hormone that controls many aspects of men’s health — doesn’t remain the same forever, and declining hormone levels are a normal part of aging. Here’s what you can expect and how you can feel your best at any age.

What Is Testosterone?

Testosterone is often associated with masculinity. It’s best known as the male sex hormone, but it does much more than that. This hormone helps support and maintain:

• Bone density
• Energy
• Heart health
• Muscle growth and strength
• Sex drive
• Sperm production

In men, 95% of testosterone is created by the testes. The remaining 5% comes from the adrenal glands, which are located near the kidneys. Women have testosterone, too, but men naturally produce much more. The pituitary gland regulates the amount of testosterone in your blood. This same gland helps maintain growth, metabolism, reproduction, and many other bodily functions.

How Testosterone Levels Change Over Time

Testosterone is measured in nanograms per deciliter (ng/dL) in a blood sample. Normal levels for adult men range from about 300 to 1,000 ng/dL, but this can vary depending on many factors. Levels can even change from day to day.

It’s natural for testosterone in males to rise and fall during certain phases of life:

• Childhood. Before puberty, boys have low testosterone. As the body matures, puberty triggers a dramatic increase in testosterone — teens have about 30 times more than they did in childhood.
• 20s and 30s. Testosterone levels peak during the late teens and stay high for the next 20 or 30 years. At this stage, you’ll experience your highest sex drive. Studies show that testosterone levels often range between about 400 to 575 ng/dL in this age range.
• 40s and 50s. Around age 40, testosterone levels slowly begin to decline. You might find it more difficult to achieve the same muscle tone you had in your 20s and 30s, and you’ll probably feel less energetic than you did when you were younger. You may even have mood changes, like feeling down or generally unhappy.
• Ages 60+. As men grow older, the effects of declining testosterone become more pronounced. Typically, your sex drive will slow down, muscle mass will be harder to maintain, and you might feel tired more easily.

Not everyone experiences symptoms of declining testosterone. For some men, these symptoms are so subtle and gradual, they don’t even notice them.

Age-Related Decline vs. Low T

A natural decline in testosterone is not the same as having low testosterone. Most men experience a slow and steady reduction in testosterone levels — about 1% per year after age 30. A sharper decline or a total testosterone level that’s lower than expected for your age could be a sign of low testosterone (low T).

Low T is not a sign of aging. This condition impacts daily life and may need treatment. A testosterone test can identify abnormal testosterone levels.

When Is Testosterone Deficiency a Medical Concern?

About a third of men over age 45 may have testosterone levels that are lower than what’s considered normal for their age. If testosterone levels drop too far below the normal range for you, you may notice:

• Brittle bones
• Depression, irritability, or mood swings
• Difficulty concentrating
• Erectile dysfunction (ED) or loss of libido
• Increased body fat
• Significant fatigue and less muscle mass

If you experience these symptoms, consider talking with your primary care provider or urologist about checking your testosterone levels. A simple blood test can determine if you have abnormal testosterone levels and may help identify any underlying issues. Medical conditions, certain medications, or damage to the testicles could be the cause.

Lifestyle Changes to Support Healthy Testosterone Levels

Aging is inevitable, but certain lifestyle choices can help maintain testosterone levels and slow decline.

Exercise

Physical activity is one of the most powerful tools you can use to boost testosterone levels. Not only can exercise reduce the visible signs of low testosterone levels, it can improve your heart health, strengthen your bones, and encourage your body to produce more testosterone.

In fact, a small research study shows that for healthy men with a low to normal level of testosterone, exercise can be more effective than testosterone treatment. Physical fitness can even help improve ED.

Always check with your doctor before beginning an exercise regimen.

Eat Well

Eating a nutritious diet is another way you may be able to improve your hormonal balance. A healthy diet includes lean proteins, healthy fats, and leafy greens. Studies show that maintaining a healthy balance of nutrients like zinc may be linked to increased testosterone. Foods like red meat, eggs, and fatty fish can provide these nutrients. Try to limit processed foods high in salt, unhealthy fats, and sugars. Your doctor can help you find the right diet for you and your needs.

Healthy Habits

Your daily choices have a major impact on your overall health, including your testosterone levels. Cutting out smoking, limiting alcohol to two drinks (or less) per day, getting better sleep, and finding ways to manage stress can make a real difference. These habits help you stay healthy, keep your energy up, and may improve your mood.

Medical Treatments for Testosterone Deficiency

Not everyone with lower testosterone needs medication to increase testosterone levels. You may be able to maintain testosterone naturally with lifestyle changes, a healthy diet, and physical activity.

If lifestyle changes aren’t enough, your doctor may need to address underlying conditions like obesity, diabetes, or hormonal imbalances. After that, medical treatments may be an option. Testosterone replacement therapy may help restore testosterone to normal levels.

Take an Active Role in Your Health

It’s normal for testosterone to decline as you get older, but you can take healthy steps to boost and maintain your hormonal balance. If low testosterone impacts your life, your doctor may be able to help.

If you’re concerned about low testosterone levels, get a low cost test during Health Fairs offered every Tuesday and Wednesday and schedule an appointment to follow up with your primary care provider.