Testosterone
Testosterone is the primary male sex hormone, but it matters for both sexes. Low testosterone affects energy, mood, libido, muscle mass, and bone density.
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What Testosterone measures
Total testosterone measures all testosterone in blood — both bound to proteins and free. Free testosterone (the bioactive portion) is sometimes more clinically meaningful, especially in older men or anyone with elevated SHBG. Levels naturally peak in the morning, so testing is typically done before 10 AM.
Normal ranges
Reference ranges may vary slightly by lab. Always use the range provided on your specific test report.
What affects your testosterone level
- Aging (gradual ~1%/year decline after 30 in men)
- Obesity (fat tissue converts testosterone to estrogen)
- Poor sleep — even one week of short sleep drops testosterone
- Chronic stress and high cortisol
- Type 2 diabetes
- Medications: opioids, glucocorticoids, finasteride
- Endocrine disorders (pituitary, testicular)
Foods that may help
Oysters and shellfish
Highest dietary zinc — the most important testosterone mineral
Grass-fed beef and eggs
Cholesterol is the precursor to testosterone synthesis
Leafy greens
Magnesium supports free testosterone levels
Pomegranate
Some clinical evidence of modest testosterone increase
Brazil nuts
Selenium for hormone production
When to see your doctor
Total testosterone below 300 ng/dL with symptoms (fatigue, low libido, depression, loss of morning erections, brain fog) warrants endocrinology evaluation. Don't self-prescribe testosterone replacement or 'boosters' — many over-the-counter products have no evidence and some are harmful.
Related biomarkers
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Educational content only · Not medical advice