If you're a woman in your 40s, 50s or older; struggling with fatigue, weight gain, low libido, or brain fog — you're not alone. And it might not just be stress or aging. One of the most overlooked causes is low testosterone.

Yes, women have testosterone too — and when levels dip (especially in perimenopause), it can impact everything from your energy and mood to your metabolism and muscle tone. The good news? There are effective ways to restore balance and start feeling like yourself again.

Understanding Testosterone in Women

✅ Testosterone’s Role in Women

Although testosterone is considered a male hormone, it's also critical in women for:

• Energy levels
• Muscle maintenance
• Libido
• Mood stability
• Cognitive function
• Bone density
• Metabolism

It’s produced in the ovaries, adrenal glands, and peripheral tissues. Testosterone production declines with age, stress, and during perimenopause.

📊 Lab Interpretation

🧠 Reference ranges are derived from large populations including symptomatic women.
💡 Optimal ranges aim for where women feel best, even if still “normal” on labs.

📋 Checklist of Low Testosterone Symptoms in Women

Check all that apply:

• Fatigue or low stamina
• Unexplained weight gain, especially around the middle
• Low libido or loss of sexual desire
• Difficulty building or maintaining muscle
• Brain fog or memory issues
• Depressed mood or increased anxiety
• Decreased confidence or motivation
• Dry skin or thinning hair
• Poor recovery from exercise
• Sleep disturbances
• Bone loss or early osteopenia/osteoporosis

🔁 Natural & Medical Options to Increase Testosterone

🌿 Lifestyle & Nutritional Recommendations

1. Strength Training – 3–4x/week to stimulate endogenous testosterone.
2. Healthy Fats – Include avocado, nuts, olive oil, pasture-raised eggs, wild salmon.
3. Zinc-Rich Foods – Pumpkin seeds, oysters, beef, lentils.
4. Manage Stress – Chronic cortisol suppresses testosterone.
5. Optimize Sleep – Deep, restorative sleep enhances hormone regulation.

💊 Key Supplements to Support Testosterone

DHEA (5–25 mg/day): Precursor to testosterone. Supports mood, libido, and energy. Start low and monitor with labs.

Maca root (1–3 g/day): Adaptogen that may support libido, energy, and hormone balance. Best in gelatinized or organic forms.

Zinc (15–30 mg/day): Essential for hormone production. Helps maintain testosterone and immune function.

Vitamin D3 (2,000–5,000 IU/day): Supports hormone balance and energy. Low levels are linked with low T.

Ashwagandha: Lowers stress (cortisol), which may indirectly support testosterone.

⚠️ Always monitor hormone levels and consult your provider before adding supplements like DHEA, especially in compounded form.

🧪 Compounded Hormonal Therapy (Testosterone)

When symptoms persist despite lifestyle changes and labs show low/low-normal T, consider:

✔️ Compounded Testosterone Options for Women

• Oil, Cream or gel (Topical) – Applied daily to thin skin (e.g., inner thigh or arm).
• Low-dose injections – Less common in women, but occasionally used.

🧠 Benefits of Compounded Testosterone

• Increases energy, motivation, libido
• Improves muscle tone and bone density
• Enhances mental clarity and mood
• Aids in fat loss when combined with strength training

💬 Dosing must be individualized and monitored via labs every 8–12 weeks. Excess can lead to acne, facial hair, and irritability.

🩺 Next Steps

• Recheck full hormone panel: Total & Free T, DHEA-S, Estradiol, Progesterone, Cortisol, Thyroid, Vitamin D
• Start lifestyle + supplement strategy
• Reevaluate in 8–12 weeks
• Consider bioidentical testosterone if needed