Men’s testosterone levels naturally decrease with age. In
fact, after age 30, men’s level of the hormone begins a slow but steady decline
of about 1 percent each year, according to the Mayo Clinic (Mayo Clinic,
2012). Low testosterone can lead to a number of undesirable side effects,
including a lower sex drive, depression, and problems concentrating or
Is there anything you can do to slow the inevitable decline of
testosterone? Are there vitamins for low T or health exercises for low T that
No Quick Fixes
It’s important to recognize that general health measures like
these have not been proven to help reverse low testosterone levels. When it
comes to supplements, few studies have been rigorous enough to prove that they
work in healthy men. Smaller studies have drawn mixed results (Mayo
Exercise also isn’t a cure; in fact, low testosterone can
lead to physical changes that can affect your experience of working out,
including a decrease in muscle strength and mass, increased body fat, and
decreased bone density.
However, it’s a good idea to develop healthy habits that
promote general wellness, some of which may also help address the symptoms of
low testosterone. Here are some guidelines to follow:
Vitamins for Low T
No vitamin has been proven to help low testosterone levels.
However, vitamin D aids in calcium absorption, which can help you maintain
strong bones. Those with low testosterone may also have fragile bones, and are
at greater risk for developing osteoporosis (Cleveland
If you don’t already take a vitamin D supplement, start now.
According to the Mayo Clinic, adults often get less vitamin D from their daily
diet than the recommended daily allowance of 600 IU of vitamin D a day (or 800
IU for those over age 70) (Mayo
Clinic, 2012). Additionally, although vitamin D is produced naturally in
the body—a process that begins with the skin’s exposure to ultraviolet B (UVB)
energy from the sun—people who live more than 37 degrees from the equator (this
includes much of the United States) only get a minimal amount of vitamin D from
sun exposure (Harvard
Health Publications, 2008). Taking a vitamin D supplement can help those
with low testosterone levels increase their bone density.
Health Exercises for
While low testosterone can reduce your ability to add muscle
mass, that shouldn’t stop you from enjoying the many other benefits of
exercise. Low testosterone can lead to an increase in body fat, so it’s
important to engage in regular physical activity to help control your weight.
Exercise is also a proven mood-booster and energy enhancer, and
may help combat a depressed mood due to low testosterone. Any type of physical
activity can be beneficial, from walking to gardening to taking the stairs
instead of the elevator. Aim to be active 30 minutes a day, five days a week,
per guidelines from the American Heart Association (AHA) (AHA,
Eating a nutritious diet is essential for general health. Since
there is no one type of food that can provide all of the nutrients that you
need, it’s important to eat a variety of foods from different food groups. Focus
on eating plenty of vegetables, fruits, and whole grains, as well as lean
It’s important to understand that while practicing healthy
habits can help your general health and wellness, these actions may or may not
affect symptoms of low testosterone, depending on your individual condition.
Talk to your doctor if you think you may have low testosterone, and ask for
recommendations for the symptoms that you’re experiencing.