Testosterone

Testosterone: The Engine behind Strength, Energy and Vitality

Introduction

Testosterone is the most important sex hormone in men and — in smaller amounts — also plays an important role in women. It influences muscle mass, bone density, energy, libido, fat distribution and mood. From around the age of thirty, levels gradually decline. In this article we explore what testosterone is, its physiological effects, why it can decline and how you can support it naturally from a holistic perspective.

What is Testosterone?

Testosterone is a steroid hormone produced mainly in the testicles in men and, in smaller amounts, in the ovaries and adrenal glands in women. Its production is controlled from the brain — the hypothalamus and the pituitary gland — and follows a daily rhythm that is usually highest in the morning. Testosterone is built from cholesterol and is indispensable for sexual development and for numerous everyday bodily processes.

Physiological Effects of Testosterone

1. Muscles and strength
   • Testosterone stimulates protein synthesis and contributes to building and maintaining muscle mass and physical strength.
2. Bones
   • The hormone supports healthy bone density; prolonged low levels increase the risk of bone loss.
3. Libido and sexual function
   • Testosterone plays a central role in sex drive and healthy erectile function.
4. Energy and mood
   • It influences vitality, motivation, concentration and state of mind.
5. Fat distribution and metabolism
   • Testosterone helps regulate the ratio between muscle and fat mass and supports a healthy metabolism.

Why does Testosterone Decline?

1. Age
   • After the age of thirty, testosterone declines on average by about 1% per year.
2. Excess weight
   • Fat tissue, especially belly fat, converts testosterone into estrogen via the enzyme aromatase.
3. Chronic stress
   • Persistently elevated cortisol inhibits testosterone production.
4. Sleep deprivation
   • Most production takes place during sleep; structurally too little sleep lowers levels.
5. Deficiencies and lifestyle
   • Deficiencies in vitamin D, zinc or magnesium, little exercise and excessive alcohol use contribute to lower levels.

Symptoms of Low Testosterone

Possible signs are persistent fatigue, reduced libido, loss of muscle mass and strength, increased belly fat, a gloomy or irritable mood and poorer sleep. These complaints are not specific and can also have other causes; only a blood test via your (family) doctor can provide certainty.

A Holistic Perspective on Testosterone

From a holistic perspective, testosterone is largely determined by lifestyle. The following pillars together have the greatest influence:

1. Sleep
   • You produce most of your testosterone at night. Aim for 7 to 9 hours of sleep and a dark, low-stimulus bedroom. Also read Sleep: essential for health and well-being; a low-radiation sleeping environment — for example with an anti-radiation canopy — can help.
2. Strength training and exercise
   • Compound exercises (such as squats and deadlifts) and short, intensive training support healthy production. Avoid overtraining without sufficient recovery.
3. A healthy body weight
   • Less belly fat means less conversion of testosterone to estrogen; losing weight to a healthy level improves values.
4. Stress management
   • Relaxation, breathing exercises, nature and sufficient recovery time keep cortisol in check.
5. Nutrition
   • Sufficient protein, healthy fats (testosterone is built from cholesterol) and enough energy; prolonged very strict dieting can actually lower testosterone.

Supplements that Support Testosterone

Supplements are not a miracle cure: they help mainly when you are correcting a deficiency. The best-supported options:

1. Vitamin D3
   • In case of a deficiency, supplementation can improve testosterone levels.
2. Zinc
   • A zinc deficiency is associated with lower levels; supplementing a deficiency can restore this.
3. Magnesium
   • Linked in research to higher (free) testosterone levels, especially in combination with exercise.
4. Ashwagandha
   • This adaptogenic plant reduces stress; with a specific extract, research showed an increase of around 15%. Vitakruid offers the widely used KSM-66 extract.
5. Omega-3 (fish oil)
   • Supports general health and inflammation balance — an indirect contribution.
6. Maca and Shilajit
   • To be honest: maca is mainly associated with libido and energy (no direct rise in testosterone) and the evidence for shilajit is still limited.

View the full range in our supplements collection. For every supplement, pay attention to proper dosage and quality, and consult your doctor if in doubt or if you take medication.

When to See a Doctor?

Do you have persistent complaints such as severe fatigue, loss of libido or low mood? Then have your testosterone measured via your (family) doctor with a blood test. Medical treatment with testosterone (TRT) should always be supervised by a doctor. Never start using hormones on your own.

Conclusion

You support testosterone first and foremost with your lifestyle: sleeping well, doing regular strength training, staying at a healthy weight, limiting stress and eating whole foods. Supplements are a useful addition, especially in case of a deficiency. If complaints persist, have your levels checked by your doctor.

References

1. Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225.
2. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174.
3. Prasad AS, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348.
4. Çınar V, et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011;140(1):18-23.
5. Lopresti AL, Drummond PD, Smith SJ. A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. Am J Mens Health. 2019;13(2).

This article is informational and does not replace medical advice. Always consult your (family) doctor in case of complaints or doubts.