The Role of Testosterone Levels in Perimenopause

Women in their 30s and 40s often begin noticing subtle shifts in energy, mood, and overall well-being. Many assume that estrogen and progesterone are the only hormones involved. However, testosterone also plays a key role in female health. It influences energy, muscle strength, mood stability, libido, and even bone health.

During perimenopause, testosterone levels naturally decline. As women approach menopause, they may notice these testosterone fluctuations become more pronounced. Understanding how perimenopause testosterone levels change allows women to support their bodies through diet, lifestyle, and targeted nutrients. By taking a proactive, holistic approach, you can ease the transition into menopause and protect long-term wellness.

In this article, I will share how testosterone shifts during perimenopause, common signs of imbalance, and natural remedies for perimenopause that help you feel your best.

How Testosterone Changes During Perimenopause

Although testosterone is often associated with men, women produce small amounts of this vital hormone in the ovaries and adrenal glands. Testosterone contributes to:

• Energy production

• Lean muscle maintenance

• Stable mood and emotional balance

• Libido and sexual satisfaction

• Bone density

During perimenopause, the ovaries slow hormone production. Both estrogen and progesterone decline, and during perimenopause testosterone levels also decrease. This decline contributes to many of the symptoms women experience in midlife, including fatigue, weight changes, and low motivation. Low testosterone is often an overlooked factor in perimenopausal health. (1)

Signs of Low or Imbalanced Testosterone

Recognizing early signs of testosterone decline can help you take a more holistic approach to perimenopause. 

Common indicators include:

1. Persistent fatigue or low energy

2. Muscle loss or difficulty maintaining muscle mass

3. Weight gain, especially around the midsection

4. Reduced libido

5. Mood swings, irritability, or feeling less resilient to stress

6. Difficulty concentrating or increased brain fog

7. Trouble falling asleep or staying asleep
   

If these symptoms sound familiar, testosterone may be playing a role in how you feel. (2)

Nutrients That Support Healthy Testosterone Levels

Balanced nutrition is one of the most effective ways to support hormones during perimenopause. Certain nutrients directly impact testosterone production and metabolism:

• Vitamin D: Supports hormone synthesis and bone health. Low levels are linked to imbalances. (3)

• Zinc: Essential for reproductive health and maintaining healthy testosterone levels.

• Magnesium: Plays a role in muscle function, energy, and stress regulation.
  

Incorporating nutrient-rich, AIP-compliant foods can make a meaningful difference. Focus on:

• Lean proteins such as wild-caught salmon, pastured chicken, or grass-fed beef

• Healthy fats such as avocado, olive oil, and coconut oil

• Vegetables, especially cruciferous vegetables and leafy greens
  

These foods supply key nutrients, stabilize blood sugar, and reduce inflammation that can disrupt hormone balance.

For additional support, you may consider physician-formulated supplements designed to optimize hormone health, including the Perimenopause Bundle, EstroProtect™, and Adrenal Support.

Lifestyle Habits That Support Your Hormone Levels

Daily habits play a major role in how your body manages hormone changes.

• Strength training preserves muscle mass and supports metabolic health.
  Cardiovascular exercise improves circulation, boosts energy, and supports mood.

• Quality sleep promotes hormone regulation and recovery. Try supporting restful sleep with Rest and Restore™ with Melatonin.

• Mindfulness practices such as meditation, deep breathing, or yoga can reduce stress and support adrenal function.
  

Reducing Hormonal Disruptors

Minimize factors that interfere with hormone balance by:

• Limiting alcohol and refined sugar

• Reducing exposure to environmental toxins found in plastics, cleaning products, and body care items

For additional protection against oxidative stress and neuroinflammation, consider adding NeuroLive™ to your daily routine.

When to Seek Professional Guidance

If you suspect hormone imbalances, it is important to confirm with lab testing. A healthcare provider trained in functional medicine can assess your hormone levels and recommend personalized plans and strategies.

In my Take Back Your Health™ podcast, I discuss how to navigate women’s hormones post-COVID. 

Stay Ahead of Perimenopause

Testosterone plays a vital role in energy, strength, mood, and sexual health. Supporting healthy perimenopause testosterone levels through nutrition rich perimenopause diet, lifestyle, and stress management can help ease the challenges of perimenopause.

You do not have to accept fatigue, mood swings, or low libido as “normal” during this stage of life. With the right strategies, you can thrive through perimenopause and beyond.