Why testosterone in men drops over time - How to keep your levels up

At the age of 30, most men reach their peak testosterone levels. After that, there is a gradual decline, which can be attributed to several physiological changes. One contributing factor is a decrease in the production of luteinizing hormone (LH) from the pituitary gland. LH stimulates the Leydig cells in the testicles to produce testosterone, and a decrease in lutropin can therefore lead to lower testosterone levels.

At the same time, levels of sex hormone binding globulin (SHBG) increase with age. SHBG is a protein that binds to testosterone in the blood, which reduces the amount of free and biologically active testosterone. A higher SHBG level therefore means that less testosterone is available to the body's tissues.

These changes in hormone balance can lead to symptoms of hypogonadism, such as decreased muscle mass, increased fat accumulation, decreased libido and fatigue. It is therefore important to be aware of these processes and, if necessary, consult your healthcare provider for evaluation and possible treatment.

Testosterone levels decrease by an average of 1% per year

Studies show that testosterone levels are reduced by between 1 and 1.5% per year. The gradual decrease is due to a combination of reduced signaling from the pituitary gland, increased SHBG levels and age-related degeneration of the Leydig cells in the testicles. By the age of 50–60, total testosterone production may have decreased by 20–30%, and in some men the decrease may be even greater. At the same time, there are examples of individuals who naturally increase testosterone concentrations through improved lifestyle adjustments and diet.

Although the decrease in testosterone occurs gradually, the effects can become apparent over time, especially if lifestyle factors contribute to accelerating the process. Obesity plays a central role, as an increased amount of body fat can convert testosterone to estrogen, which leads to a hormonal imbalance. At the same time, chronic stress can increase cortisol production, a hormone that directly inhibits testosterone synthesis.

In addition, lack of sleep, lack of physical activity and a diet low in nutrients can further negatively affect testosterone levels. In order to identify changes early and reduce the risk of hypogonadism, it is therefore important to regularly check your hormone levels through blood tests. By following your progress annually, men can gain a better understanding of their hormonal status and take preventive measures to maintain a healthy testosterone concentration.

This happens when testosterone decreases in the body

Testosterone is crucial for many of the body's functions, and when levels begin to decrease, both physical and mental well-being are affected. The gradual decrease can lead to a number of symptoms that can impair quality of life.

• Lower energy and increased fatigue – One of the first signs of declining testosterone is that you feel more tired than usual, even if you are getting enough sleep. This can affect both work capacity and motivation for physical activity.
• Reduced muscle mass and increased fat storage – Testosterone is an anabolic hormone that stimulates muscle growth and fat burning. When levels drop, you may notice that it becomes more difficult to build and maintain muscle. At the same time, fat storage tends to increase, especially around the stomach.
• Lower sex drive and impaired erectile function – A lower testosterone concentration can affect your libido and lead to difficulties maintaining erections, which can affect both self-confidence and relationships.
• Changes in mood and mental health – Many men experience increased irritability, low mood and in some cases depression as testosterone levels drop. The hormone has a direct impact on neurotransmitters in the brain, and a deficiency can affect emotional stability.
• Impaired cognitive function – Testosterone helps maintain brain function, including concentration, memory, and mental acuity. As levels decline, some men may notice that they have difficulty focusing, forget things more often, or feel mentally foggy.

Although these changes often occur gradually over time, they can have a major impact on your health. Understanding the connection between low testosterone and symptoms makes it easier to control situations and alleviate and prevent them with measures to optimize hormonal balance.

Tips for increasing testosterone

It's easy to dismiss declining testosterone as a natural part of aging, but you can influence the development yourself and there are also several treatment options. By keeping track of your levels and actively working to optimize your hormonal health, you can maintain your energy, strength and joy of life, here are some concrete tips.

The only way to know if your testosterone is low is to test yourself with a blood test. Regular checks provide a clear picture of your hormonal balance.

Strength training, especially basic exercises such as squats and deadlifts, stimulates testosterone production. HIIT training can also have a positive effect.

Testosterone is mainly produced during deep sleep. Aim for at least 7–8 hours of quality sleep per night to maintain normal levels.

Excess weight, especially abdominal obesity, can lower testosterone by increasing estrogen production. The combination of good nutrition and exercise will help you maintain a healthy weight.

Zinc, magnesium and vitamin D are important for testosterone production. Eat nutrient-dense foods such as eggs, fatty fish, nuts and vegetables, and avoid processed foods and alcohol.

Chronic stress increases cortisol levels, which can inhibit testosterone production. Stress management through meditation, nature and relaxation is important.

If lifestyle changes are not enough and low testosterone levels are confirmed by blood tests, hormonal treatment may be considered. This is usually done after a thorough medical evaluation. Treating doctors analyze symptoms and hormone levels before prescribing any treatment with androgens. Common forms of treatment include testosterone gels, injections, or patches, with the choice being tailored to the patient's needs. For younger men with secondary hypogonadism, hCG or SERM preparations may be options to stimulate the body's own production. Testosterone treatment requires regular follow-up with blood tests to ensure effectiveness and minimize potential risks.