Supporting Testosterone as a Female
Testosterone, often thought of as a "male hormone," plays a critical role in the health and well-being of women. From supporting muscle strength and bone density to influencing libido, energy, and mood, testosterone is a vital part of a balanced hormonal system. As a dietitian, I often guide women in understanding how nutrition impacts their hormones, and here we'll dive into how you can eat to support healthy testosterone levels.
What Is Testosterone, and Why Does It Matter for Women?
Testosterone is an androgen hormone(masculine hormone) produced in smaller amounts in women than in men. In women, it is primarily produced in the ovaries, adrenal glands, and peripheral tissues(the tissues closest to the outside of the body, such as the skin, immune system and mucosal tissues). Despite its lower levels in women, testosterone has significant effects, including:
Muscle and Bone Health: Testosterone contributes to muscle protein synthesis and bone density.
Libido and Mood: Adequate testosterone levels are linked to a healthy sex drive and stable mood.
Energy and Metabolism: Testosterone influences energy levels and fat distribution, playing a role in body composition.
How Testosterone Fluctuates During the Menstrual Cycle
In women, testosterone levels fluctuate in a predictable pattern throughout the menstrual cycle:
Follicular Phase (Days 1–14): Testosterone is relatively low during the early follicular phase but gradually rises as ovulation approaches.
Ovulation (Around Day 14): Testosterone peaks just before ovulation, enhancing libido and energy. This is the BEST time to do heavy strength training because your high testosterone levels will allow you to build muscle better and easier during this time of the month.
Luteal Phase (Days 15–28): Levels decline until they become relatively low again going into mensuration and the early follicular phase.
Understanding this natural rhythm can help you align your nutrition, workouts and lifestyle to support testosterone production optimally.
Factors That Influence Testosterone in Women
Several factors affect testosterone levels, including age, stress, sleep, exercise, and diet. Nutritional deficiencies or excesses can disrupt the delicate balance of hormones, leading to symptoms like fatigue, reduced muscle strength, and low libido. Here's how to nourish your body to support healthy testosterone levels.
Nutritional Strategies to Support Testosterone
1. Include Healthy Fats for Hormone Production
Testosterone is a steroid hormone derived from cholesterol, thus dietary fats are essential for its production, especially mono-unsaturated and saturated fats. Yep, you read that right, this is one of the main reasons we still need those saturated fats (like from red meat and eggs).
Whole-Food Examples:
Monounsaturated Fats: Avocados, olive oil, almonds, cashews, and macadamia nuts.
Saturated Fats: Grass-fed butter, coconut oil, eggs, and high-quality red meat.
Omega-3 Fats: Salmon, mackerel, sardines, walnuts, and flaxseeds.
Practical Tip: Add 1/4 of an avocado to your morning toast or some crunchy nuts to your salads to boost healthy fat intake.
2. Prioritize Protein to Stabilize Hormones
Protein is essential for muscle repair, hormone production, and stabilizing blood sugar. Stable blood sugar levels are critical for maintaining testosterone balance, as frequent insulin spikes can interfere with hormonal regulation.
Whole-Food Examples:
Lean meats: Chicken, turkey, and lean grass-fed beef.
Plant-based options: Lentils, chickpeas, tofu, and tempeh.
Dairy: Greek yogurt, cottage cheese, and hard cheeses.
Practical Tip: Aim for at least 30 grams of protein per meal, such as a fist-sized portion of meat or a cup of lentils.
3. Incorporate Zinc-Rich Foods for Hormone Production
Zinc is a key mineral for testosterone synthesis and regulation. Deficiencies can reduce testosterone levels and impair immune function. When your testosterone is the highest, in the Ovulation Phase, make sure to incorporate some of these zinc rich foods into your intake.
Whole-Food Examples:
Shellfish: Oysters, crab, and shrimp.
Seeds: Pumpkin seeds and sesame seeds.
Nuts: Cashews and almonds.
Lean meats: Beef, chicken, and turkey.
Practical Tip: Sprinkle pumpkin seeds on your oatmeal or salads for an easy zinc boost.
4. Eat Magnesium-Rich Foods for Testosterone Support
Magnesium helps regulate testosterone levels by reducing oxidative stress and supporting cellular energy production. It's also involved in muscle relaxation and sleep, which are critical for hormone balance. Again, when your testosterone is the highest, in the Ovulation Phase, make sure to incorporate some of these magnesium rich foods into your intake. That being said, Mg is one of the nutrients you need all month long, so keep these examples at the top of your staple grocery list.
Whole-Food Examples:
Leafy greens: Spinach, kale, and Swiss chard.
Nuts and seeds: Almonds, sunflower seeds, and flaxseeds.
Whole grains: Quinoa, brown rice, and oats.
Dark chocolate (85% or higher).
Practical Tip: Add a handful of spinach to your morning smoothie or enjoy a small square of 85% dark chocolate as a treat (especially if you are noticing menstrual cramps).
5. Support Gut Health for Hormone Metabolism
The gut microbiome plays a crucial role in metabolizing and regulating hormones, including testosterone. A balanced gut supports healthy hormone levels and reduces inflammation that can impair hormone production.
Whole-Food Examples:
Fermented foods: Sauerkraut(my personal favorite), kimchi, kefir, and yogurt.
High-fiber foods: Beans, lentils, broccoli, and artichokes.
Prebiotic-rich foods: Garlic, onions, leeks, and bananas.
Practical Tip: Start your day with a serving of unsweetened Greek yogurt topped with chia seeds and berries for a gut-friendly breakfast.
6. Balance Blood Sugar with Complex Carbohydrates
High blood sugar and insulin resistance can disrupt testosterone production. Consuming complex carbohydrates with a low glycemic index helps stabilize blood sugar and supports energy levels.
Whole-Food Examples:
Whole grains: Quinoa, farro, and steel-cut oats.
Root vegetables: Sweet potatoes, carrots, and parsnips.
Legumes: Lentils, chickpeas, and black beans.
Practical Tip: Swap white rice or pasta for quinoa or lentils to add fiber and maintain steady blood sugar.
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7. Reduce Excessive Sugar and Processed Foods
Refined sugars and highly processed foods can increase inflammation, disrupt gut health, and lead to insulin resistance, all of which negatively impact testosterone.
Better Choices:
Replace sugary snacks with whole fruits or a handful of nuts.
Opt for homemade meals over processed convenience foods.
8. Stay Hydrated and Minimize Toxin Exposure
Dehydration can impair cellular function, including hormone production. Additionally, environmental toxins like BPA (found in plastics) and pesticides can act as endocrine disruptors.
Whole-Food Examples:
Water-rich fruits and vegetables: Cucumbers, watermelon, and citrus fruits.
Organic produce when possible, especially for items like apples, berries, and spinach (from the “Dirty Dozen” list).
Practical Tip: Use a stainless steel water bottle, use a straw to drink more, and aim for half of your body weight in lbs of fluid oz of water per day. For example, if you weigh 150lbs, you would need 75oz of water each day as a minimum to remain hydrated.
Aligning Testosterone Nutrition with Your Goals
1. For Muscle Growth and Strength
Protein Focus: Consume 1.2-2.0 grams of protein per kilogram of body weight daily.
Meal Timing: Include protein and carbohydrates in post-workout meals for recovery and muscle repair.
2. For Balancing Energy and Reducing Fatigue
Complex Carbohydrates: Eat small portions of carbs with each meal to fuel workouts and daily activities.
Magnesium and Zinc: Add magnesium and zinc rich foods to enhance energy and support testosterone.
3. For Reducing Inflammation and Supporting Overall Hormones
Anti-Inflammatory Fats: Include omega-3-rich foods like salmon or flaxseeds several times per week.
Gut-Friendly Choices: Eat fermented and fiber-rich foods to optimize gut health and reduce inflammation.
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Sample Day of Eating for Testosterone Health
Breakfast:
2 scrambled eggs with 3/4 cup of egg whites with spinach, tomatoes, and avocado.
A slice of sprouted whole-grain toast.
Decaf coffee or tea… but, preferably herbal tea or water for even less hormone-disrupting caffeine.
Snack:
Plain Greek yogurt with a tablespoon of chia seeds and a handful of blueberries.
Lunch:
Grilled salmon over a bed of quinoa, and steamed broccoli.
Snack:
A small handful of almonds and an apple.
Dinner:
Stir-fried tofu with bok choy, carrots, and brown rice.
Herbal tea, such as chamomile or peppermint.
Optional Dessert:
A small square of 85% dark chocolate.
Final Thoughts
Supporting testosterone health as a female is about creating a balanced, nutrient-dense diet that addresses the interplay of hormones, metabolism, and overall health. By incorporating whole, unprocessed foods rich in healthy fats, protein, vitamins, and minerals, you can promote hormonal harmony, energy, and vitality.
Remember, your journey to balanced hormones is personal and may take time. Consistently nourish your body with these strategies, listen to its needs, and consider working with a healthcare professional or dietitian (like me, Shannon Cook MS, RD, LD) for personalized guidance. Your hormones—and your overall health—will thank you!
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