Testosterone actually plays a vital role in a women’s body. It has a part to play in brain function, bone health, and muscle growth. The premenopausal period is actually associated with the change in hormones, which testosterone controls some part of.

Paired with estrogen and progesterone, they all play a role in sexual desire. Women can experience low libido during these years. Aging and disease can lower testosterone levels, however, there are natural, effective ways to boost these levels.

What Causes Low Testosterone And The Symptoms In Women

Apart from age-related decline, low testosterone levels may be decreasing due to the following:

  • Overuse of alcohol
  • High prolactin (the hormone that induces milk production)
  • Hormonal birth control
  • Nutrient deficiencies
  • Steroid medications
  • Hypothyroidism (low thyroid hormone)

Common symptoms of low T levels in women:

  • Lack of motivation and drive
  • Dry skin
  • Stress
  • Loss of muscle mass and tone
  • Low libido
  • Fatigue
  • Low bone density, osteopenia, or osteoporosis
  • Quicker aging

What Foods Increase Testosterone?

Women can bring their testosterone levels back into balance by including some of the following in their diet:

Almonds and pumpkin seeds

These are both rich in protein, magnesium, and zinc, which are nutrients known to boost testosterone levels. Aim to eat 1 handful of almonds a day and sprinkle a handful of pumpkin seeds on salads or porridge.


Very rich in protein, omega-3, and vitamin B6. Eating one egg daily can significantly help with testosterone and is safe for most women.

Beans (black, pinto, or kidney beans)

They are rich in zinc, protein, B vitamins, and magnesium. You can also benefit from incorporating lentils into your diet.

Wild, oily fish such as mackerel or salmon

Has a high content of omega-3 and protein. You should eat 2 to 3 portions every week.

Green, leafy vegetables, such as kale or spinach 

Rich in vitamin B6, magnesium, and iron. Eat this with all your meals!

Incorporating the above in your diet can also improve other aspects of your life.

Herbal Remedies and Supplements

If you cannot integrate the foods above into your daily diet, you can take a supplement. Supplements containing zinc, B vitamins, and magnesium are especially helpful when increasing testosterone levels.

Magnesium is best taken as something called magnesium bisglycinate. This is available as a powder or tablet.

If you’re opting for herbal remedies, the two following herbs are particularly effective in boosting T levels.


Most studies on ashwagandha and testosterone were performed on men, however, the herb also has a similar effect on women. This herb supports women’s health by promoting balanced hormones, reducing stress and anxiety, and improving sexual function.
This can be taken as a powder to mix in with smoothies. You can also make a drink with almond milk and cinnamon. If you want the capsule option, 250mg to 500mg taken daily is the common therapeutic dose.


A study with women who took an extract of Tribulus saw an increase in testosterone levels and sex drive. You can take the extract as a tea or liquid. The doses vary from 7.5mg to 750mg a day.

If you have preexisting medical conditions and taking medications, you should seek advice from an expert before taking natural remedies.

The Link Between Stress And Testosterone

Long periods of stress can lead to a drastic decrease of testosterone in the body because both testosterone and cortisol (a hormone produced in high amounts when the body is stressed) are made from the same place in the body.

Therefore, high-stress levels negatively impact testosterone. Lowering stress levels can also boost T levels.

You can do the following:

  • Have a healthy duration of sleep- 7 to 8 hours of sleep every night. Magnesium is a great sleep aid if you have a hard time falling asleep.
  • Daily meditation- Just 10 minutes every day can significantly reduce stress. You can pair this with short-breathing exercises. These exercises can also be used in stressful situations.

Ashwagandha can also help with sleep, anxiety, and stress.

Stay Active With Exercise And Sex

It is known that intensive and fast-paced exercise is known to boost testosterone, however, this may not work in women. Overexertion may cause the adrenal glands to slow down, which can decrease testosterone further.

You can do the following gentle exercises to stay active:

  • Mind and body exercises, such as yoga. This supports the nervous system and promotes the functioning of the adrenal glands.
  • Brisk walking daily also helps. A class of Zumba, aerobics, or running is all beneficial but do these in moderation.
  • A healthy dose of sex- Studies show that sexual intercourse may positively affect testosterone.

Remember to have enough time in the sun to increase your vitamin D, as this may also help in boosting testosterone. It also has overall health benefits.

About the Author

Steven has been into health, nutrition, and fitness for over 10 years, and has a degree in Physical Education and Coaching. He is an expert in supplements and is devoted to helping his clients achieve their fitness goals and live their best lives.

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