The Truth About Testosterone: Why Women Need It Too
When most people hear “testosterone,” they immediately think of men—muscles, facial hair, sex drive. But what’s often left out of the conversation is that testosterone is just as essential for women, albeit in smaller amounts.
Testosterone plays a foundational role in motivation, energy, mood, muscle maintenance, libido, and cognitive performance. Yet it’s frequently misunderstood, under-measured, and under-appreciated in women’s health.
In this blog, we’ll break down:
What testosterone does in the female body
What happens when levels are too low or too high
How hormonal birth control impacts testosterone
Natural ways to support healthy testosterone balance
Because yes, women have testosterone. And we need it.
What Is Testosterone and Where Does It Come From?
Testosterone is one of the androgenic (or “male-pattern”) hormones, but that label is misleading. Women produce testosterone naturally—primarily in the ovaries, adrenal glands, and peripheral tissues like fat cells.
While men produce 10–20 times more, testosterone is not a male-only hormone. In fact, it’s critical to the hormonal ecosystem in women.
Your testosterone levels fluctuate throughout the menstrual cycle, peaking just before ovulation when your sex drive often rises and your energy is at its highest.
What Does Testosterone Do in Women?
Testosterone isn’t just about libido. It plays a multi-dimensional role in physical and mental well-being:
1. Supports Lean Muscle Mass
Testosterone helps build and maintain muscle tissue, which is crucial for metabolism, strength, and blood sugar regulation. As women age muscle loss can accelerate without adequate testosterone.
2. Promotes Energy and Motivation
Ever feel energized and clear-headed mid-cycle, then sluggish before your period? Testosterone is partly why. It helps fuel drive, ambition, and physical stamina, especially during the follicular and ovulatory phases.
3. Enhances Mood and Cognitive Function
Low testosterone has been linked to depression, low confidence, and apathy. Optimal levels support mental focus, confidence, and emotional resilience—a side of hormonal health rarely discussed for women.
4. Regulates Libido and Sexual Response
Testosterone drives sexual desire and arousal, working synergistically with estrogen. A drop in testosterone often means low libido, vaginal dryness, and reduced sexual satisfaction.
What Causes Low Testosterone in Women?
Many women—especially those on or recently off combined hormonal birth control—experience reduced androgen availability sometimes without knowing it. This is largely due to suppressed ovarian production and increased binding of testosterone, rather than a complete absence of the hormone. Contributing factors may include:
Chronic stress (overactivation of the HPA axis)
Nutrient deficiencies (like zinc or magnesium)
Overtraining or under-eating
Aging and perimenopause
Postpartum depletion
Certain medications (like antidepressants or steroids)
How Hormonal Birth Control Impacts Testosterone
Hormonal birth control—especially oral contraceptives—can lower total testosterone and raise levels of sex hormone-binding globulin (SHBG), a protein that binds to hormones and makes them inactive.
Even after stopping the pill, SHBG can remain elevated for months or years, leaving less “free” testosterone available to the body. This can result in:
Flat mood or low motivation
Lack of sex drive
Difficulty building muscle or recovering from exercise
Increased fatigue, even with sleep
If you’ve ever thought, “I just don’t feel like myself since going on birth control,” low testosterone could be part of the picture.
What About High Testosterone?
Too much testosterone can also cause problems—most commonly seen in polycystic ovary syndrome (PCOS), where the ovaries produce excess androgens.
Signs of high testosterone in women include:
Acne or oily skin
Facial or body hair growth (hirsutism)
Irregular or absent periods
Hair thinning at the scalp
Mood swings or anger outbursts
But here’s the nuance: not all PCOS is androgen-driven, and high testosterone can stem from other causes like insulin resistance, poor detoxification, or chronic inflammation.
That’s why testing matters, so you can understand the root, not just suppress the symptoms.
How to Support Healthy Testosterone (Without Medication)
If you suspect your testosterone is low there are natural strategies to support optimal levels:
1. Lift Heavy (and Often Enough)
Resistance training, especially compound lifts (like squats, deadlifts, and pushups), stimulates testosterone production and improves receptor sensitivity. Aim for 2–4 sessions per week.
2. Eat Enough—Especially Healthy Fats
Undereating, especially low-fat diets, can tank testosterone. Prioritize:
Egg yolks
Grass-fed meats
Avocados
Olives and olive oil
Nuts and seeds
These provide cholesterol, the building block of all sex hormones, including testosterone.
3. Prioritize Sleep
Testosterone is produced and regulated during deep, restorative sleep. Poor sleep raises cortisol and decreases both estrogen and testosterone. Aim for 7–9 hours of consistent, high-quality sleep.
4. Reduce Stress
Chronic stress increases cortisol, which competes with testosterone for hormone precursors like pregnenolone. Practices like breathwork, yoga, journaling, and boundaries aren’t just “self-care”—they’re testosterone support.
5. Nutritional Support
Key nutrients for testosterone production include:
Zinc (pumpkin seeds, oysters, beef)
Magnesium (dark leafy greens, cacao, almonds)
Vitamin D (sun exposure, fatty fish, supplements)
B vitamins (especially B6 and B12)
If lab work shows very low levels, work with a practitioner to explore herbal or bioidentical options—but only after lifestyle is addressed.
Final Thoughts: Reclaiming Testosterone in the Female Health Conversation
Testosterone isn’t a “male” hormone. It’s a vital part of the female endocrine system, and when it’s out of balance, so are you.
Whether your levels are too high or too low, your symptoms are your body speaking to you—not failing you. With the right tools, testing, and support, you can rebalance naturally and feel more energized, grounded, and confident in your body.
Women deserve to know that testosterone matters—for strength, for sex, for vitality, and for self-worth.
Let’s stop leaving it out of the conversation.
