Have you been feeling unusually tired, losing focus, or noticing a drop in energy, muscle tone or libido? You’re not alone.
Around the world, more men are questioning whether they should be worried about their testosterone levels—and whether “Low T” is behind how they feel.
Here’s what the science actually says about testosterone, when to take it seriously, and how to protect your hormonal health naturally.
What Exactly Is Testosterone?
Testosterone is a sex hormone produced mainly in the testes (and in smaller amounts by the adrenal glands and ovaries). It helps regulate:
- Muscle growth and bone density
- Mood, motivation and cognitive performance
- Fat distribution and metabolism
- Sexual health, libido and sperm production
It’s essential not only for reproductive health but also for overall vitality and mental wellbeing.
What’s A Normal Testosterone Level?
Testosterone naturally fluctuates throughout the day—highest in the morning—and gradually declines with age.
For adult men, most laboratories define a normal total testosterone range as 8.7–29 nmol/L (250–836 ng/dL). Levels below 300 ng/dL may be considered low, but that doesn’t always signal a medical problem.
Here’s the catch:
Low numbers only matter when combined with noticeable symptoms. Some men function well on the lower end of the range, while others with “normal” readings feel depleted.
Symptoms Of Low Testosterone
You might consider checking your hormone levels if you experience:
- Persistent fatigue or loss of energy
- Reduced sex drive or erectile difficulties
- Muscle loss or increased body fat
- Mood changes, irritability or depression
- Poor concentration or memory
- Difficulty sleeping or recovering from workouts
If these symptoms persist, talk to your doctor about getting a morning testosterone blood test—ideally measured alongside free testosterone and SHBG for accuracy.
Common Causes Of Low Testosterone
Low testosterone (also called hypogonadism) can be caused by:
- Ageing: Natural decline of about 1% per year after age 30
- Obesity and metabolic syndrome
- Chronic stress and poor sleep
- Excessive alcohol or smoking
- Certain medications (e.g. opioids, steroids, antidepressants)
- Pituitary or testicular disorders
- Chronic diseases like diabetes, liver or kidney problems
Addressing these root causes can often improve testosterone levels without medical therapy.
Should You Consider Testosterone Therapy?
Testosterone Replacement Therapy (TRT) can restore hormone balance for men with clinically confirmed deficiency and symptoms such as low libido, depression, or muscle loss.
However, TRT comes with considerations:
- It can reduce sperm production and fertility.
- It may cause fluid retention or raise red blood cell counts.
- It’s not a substitute for healthy habits.
Before starting TRT, doctors typically rule out reversible causes, like obesity, stress, or sleep apnea, and ensure proper diagnosis through at least two early-morning tests.
Pro Tip: Testosterone therapy works best when combined with lifestyle changes—not as a quick fix.
Lifestyle: Your First Line Of Defence
You can support healthy testosterone levels naturally through consistent habits:
Prioritise sleep: Aim for 7–8 hours of sleep each night. Poor sleep reduces testosterone.
Train regularly: Strength or resistance training increases natural testosterone levels.
Eat smart: Include zinc, magnesium, and vitamin D-rich foods.
Manage stress: High cortisol suppresses testosterone production.
Maintain a healthy weight: Belly fat increases estrogen levels and lowers testosterone levels.
Limit alcohol and quit smoking.
These steps not only improve hormonal balance but also enhance cardiovascular, metabolic and mental health.
Myths vs. Facts
The Takeaway
Yes, testosterone matters—but it’s not the whole story.
Fatigue, weight gain, or mood changes could come from stress, poor sleep, or nutrition, not just hormones.
If you’re concerned, don’t guess.
Get tested, talk to your doctor or a professional, and focus on whole-body health.
The goal isn’t to chase numbers—it’s to restore balance and vitality.
