Causes of Low Testosterone in Men: 10 Root Triggers & Natural Fixes

Feeling tired, unmotivated, gaining belly fat, or struggling to perform in the gym—or even the bedroom? 

These subtle signs could indicate low testosterone levels. 

Before considering Testosterone Replacement Therapy (TRT), it’s crucial to understand the causes of low testosterone in men, and how to accurately test for it. 

And if you address the underlying cause there is a good chance that you will not need TRT, as you will be able to boost your own testosterone production.

Why Testosterone Matters

Testosterone plays a pivotal role beyond just muscle and libido. It significantly affects:

• Muscle mass and strength
• Sex drive and sexual function
• Energy, mood, and motivation
• Bone density and strength
• Cardiovascular and metabolic health

While testosterone naturally declines with age, rapid or significant drops are not normal and signal underlying health issues.

Top 10 causes of low testosterone in men

Recognizing the symptoms early can help you seek appropriate interventions:

1. Reduced Sex Drive: Notable decline in sexual interest.
2. Erectile Dysfunction: Difficulty achieving or maintaining an erection.
3. Fatigue: Chronic tiredness even after rest.
4. Loss of Muscle Mass: Difficulty gaining muscle or noticeable muscle loss.
5. Increased Body Fat: Belly fat accumulation and sometimes gynecomastia (male breast enlargement).
6. Depression or Mood Changes: Mood swings, irritability, anxiety, or depression.
7. Difficulty Concentrating (Brain Fog): Issues with focus, memory, and multitasking.
8. Hair Loss: Unusual thinning of hair beyond genetic balding patterns.
9. Reduced Bone Density: Higher risk of osteoporosis, detectable through a DEXA scan.
10. Sleep Disturbances: Insomnia or sleep apnea.

How to Test Testosterone Properly

Proper testing is essential for accurate diagnosis and effective treatment:

• Best Time to Test: Between 7–10 AM, when testosterone levels naturally peak.
• Tests to Request:
  • Total Testosterone (measures all testosterone)
  • Free Testosterone (active testosterone available to the body)
  • SHBG (Sex Hormone Binding Globulin)
  • Albumin (optional but informative)
  • LH & FSH (pituitary hormones signaling testosterone production)
  • Estradiol (E2, estrogen)
  • DHEA-S (adrenal function marker)
  • Cortisol (optional but helps assess stress impact)
  • Prolactin (important if libido is significantly reduced or gynecomastia is present)

Understand that lab “normal” ranges may not be optimal. For example, total testosterone considered “normal” at 300 ng/dL is often suboptimal; optimal levels typically exceed 600 ng/dL for robust health.

Understanding Your Test Results

When reviewing your results, look closely at these key markers, their roles, and the optimal ranges you should aim for:

• Total Testosterone: Indicates the overall amount of testosterone produced by your body.
  • Optimal Range: 600–1000 ng/dL (for most adult men)
• Free Testosterone: Reflects active, usable testosterone available to tissues.
  • Optimal Range: 15–25 pg/mL
• SHBG (Sex Hormone Binding Globulin): A protein that binds testosterone, limiting its availability. High SHBG can lower your free testosterone levels.
  • Optimal Range: 20–50 nmol/L
• LH & FSH (Luteinizing Hormone & Follicle Stimulating Hormone): Hormones produced by the pituitary gland signaling the testes to produce testosterone. Low levels suggest secondary hypogonadism.
  • Optimal LH Range: 2–8 IU/L
  • Optimal FSH Range: 2–10 IU/L
• Estradiol (E2): A form of estrogen that, when elevated, can negatively impact testosterone levels and cause symptoms like gynecomastia.
  • Optimal Range: 20–40 pg/mL
• DHEA-S (Dehydroepiandrosterone Sulfate): An adrenal hormone indicating adrenal gland function and overall hormonal balance.
  • Optimal Range: 300–500 µg/dL
• Cortisol: A stress hormone that, when chronically elevated, can suppress testosterone production.
  • Optimal Morning Range: 10–15 µg/dL
• Prolactin: High levels may indicate stress or pituitary gland issues, potentially causing lower testosterone and symptoms like reduced libido.
  • Optimal Range: Less than 15 ng/mL

These can be tested with a blood via your doctor or at Planet Naturopath we can also help with this.

Common causes of low testosterone in men

Understanding the deeper causes behind low testosterone is essential to effectively address the issue:

Lifestyle Causes

• Chronic Stress: Elevated cortisol from prolonged stress directly suppresses testosterone production. Managing stress through mindfulness, therapy, or meditation can significantly help.
• Poor Sleep Quality: Insufficient or disrupted sleep reduces testosterone levels. Aim for 7–9 hours of restful sleep nightly.
• Lack of Exercise or Excessive Cardio: Sedentary lifestyle or too much endurance training can negatively impact testosterone. A balanced exercise regimen with resistance training is optimal.
• Poor Diet: Diets low in healthy fats, protein, and key nutrients like zinc and magnesium impede testosterone synthesis. Focus on nutrient-dense foods.
• Excess Alcohol and Recreational Drug Use: Frequent alcohol consumption and drugs such as cannabis disrupt hormonal balance, significantly lowering testosterone levels.

Environmental & Toxin Exposure

• Endocrine Disruptors: Chemicals like BPA, phthalates, and pesticides in plastics, canned foods, and non-organic produce interfere with testosterone production.
• Personal Care Products: Ingredients in soaps, shampoos, and deodorants may contain endocrine-disrupting chemicals that lower testosterone.
• Microplastics and Pollutants: Environmental pollutants and microplastics from bottled water and processed foods can accumulate in the body, disrupting hormone levels.
• Electromagnetic Fields (EMFs): Constant exposure to EMFs from electronics and wireless devices has been linked to hormonal imbalances.
• Occupational Hazards: Regular exposure to chemicals in agriculture or industrial workplaces can negatively impact testosterone levels.

Do the Vibrant Wellness Hormone Zoomer to assess endocrine disruptors along with hormone levels.

If you’re from the U.S – this is the best option to test sex hormones, thyroid function and metabolic issues. Contact us for testing options in Australia or the U.K

Metabolic Health Issues

• Insulin Resistance and Obesity: Excess body fat increases estrogen production, reducing testosterone. Improving insulin sensitivity and reducing body fat is crucial.
• Chronic Inflammation: Persistent inflammation disrupts hormone production. Addressing inflammatory conditions through diet and lifestyle can boost testosterone.
• Fatty Liver Disease: This condition disrupts liver metabolism, impacting hormone processing and lowering testosterone production.

Nutrient Deficiencies

• Zinc: Crucial mineral required for testosterone production; deficiency significantly impairs hormone synthesis.
• Magnesium: Essential for hormone metabolism; deficiency disrupts testosterone production.
• Vitamin D: Low levels are directly linked to decreased testosterone and poor metabolic health.
• Cholesterol: Vital precursor to testosterone; statin medications can lower cholesterol, inadvertently reducing testosterone.
• Iron and Copper Balance: Elevated iron levels can cause oxidative stress, suppressing testosterone production.

The Vibrant Wellness micronutrient test can measure these plus a lot more.

Medical Conditions

• Thyroid Disorders (Hypothyroidism): Low thyroid function negatively impacts overall hormonal balance and testosterone production.
• Pituitary Gland Issues: Tumors or injuries affecting the pituitary gland disrupt hormonal signaling, reducing testosterone.
• Sleep Apnea: Frequently overlooked but commonly associated with significantly reduced testosterone levels.
• Certain Medications: SSRIs, opioids, corticosteroids, and statins commonly lower testosterone as a side effect.

Aging

• Gradual Decline: Testosterone naturally decreases slowly with age, but rapid drops indicate underlying issues needing further investigation and intervention.

Why You Shouldn’t Jump Straight to TRT

Starting Testosterone Replacement Therapy (TRT) prematurely can create problems:

• Shuts down natural testosterone production: TRT signals the body to stop its own testosterone production, potentially making recovery challenging.
• May decrease fertility and cause testicular shrinkage: Because TRT suppresses natural production, it can reduce sperm count and testicular size.
• Often becomes lifelong: TRT can create dependency unless underlying causes are effectively addressed.

Always explore and treat underlying causes of low testosterone first—this approach is safer and more sustainable. 

However, for some men, particularly those over 50 who have thoroughly addressed lifestyle, environmental, metabolic, and medical issues without sufficient improvement, TRT may be a beneficial option, and can provide significant improvements to both physical and mental health. 

With testosterone therapy more is not always better and it is important to regularly check your levels to make sure they are in the optimal range.