When you hear “testosterone,” you might picture it as a “male hormone.” But the truth is, women make testosterone too—and it plays an important role in energy, mood, and overall well-being. While it’s made in smaller amounts than in men, testosterone is still vital for women’s health at every stage of life.

Let’s break down how testosterone works in women, what happens when it declines during perimenopause, and what you can do to support healthy levels.

The Role of Testosterone in Women

In women, testosterone is made in the ovaries and adrenal glands. It has several important jobs:

• • Supports muscle mass and strength
  • Boosts libido and sexual satisfaction
  • Improves energy and motivation
  • Enhances mood and reduces risk of depression
  • Supports cognitive function, including focus and memory
  • Helps maintain bone density

Testosterone and the Menstrual Cycle

Testosterone isn’t as cyclical as estrogen and progesterone, but it still fluctuates:

• • Levels tend to rise slightly around ovulation (mid-cycle), supporting sexual desire and energy.
  • After ovulation, levels dip as progesterone takes the lead.
  • Overall, testosterone remains at a steady, lower level compared to men but is still essential for daily vitality.

What Happens During Perimenopause

As women enter their 40s and 50s, testosterone levels gradually decline, alongside changes in estrogen and progesterone. Because testosterone is also made in the ovaries, less consistent ovulation and the natural slowing of ovarian function reduce production of testosterone. By the time a woman reaches menopause, testosterone levels may be about half of what they were in her 20s.

Signs and Symptoms of Low Testosterone in Women

Low testosterone can affect both body and mind. Common signs include:

• • Low libido or reduced sexual satisfaction
  • Decreased energy or stamina
  • Loss of muscle tone or more difficulty building strength
  • Increased body fat, especially around the midsection
  • Mood changes, such as low motivation, apathy, or depression
  • Brain fog or reduced mental sharpness
  • Bone loss over time

How Testosterone is Tested

Testosterone can be measured with a blood test, though results can vary since testosterone levels are low in women and sometimes fluctuate throughout the day. Many providers will look at both total testosterone and free testosterone (the active form available to the body).

Another option is the DUTCH test (Dried Urine Test for Comprehensive Hormones), which measures hormone metabolites over a 24-hour period. This gives a more complete picture of how your body is producing and metabolizing testosterone, and can be especially helpful if symptoms don’t match blood test results.

How to Support Healthy Testosterone

1. Nutrition & Lifestyle Adjustments

• • Strength training: Resistance exercise is one of the best ways to naturally support testosterone production and maintain muscle.
  • Balanced diet with protein and healthy fats: Cholesterol and certain amino acids are the building blocks for hormone production.
  • Stress management: Chronic stress raises cortisol, which can interfere with sex hormone production.
  • Adequate sleep: Poor sleep lowers testosterone levels in both men and women.
  • Limit alcohol and excess sugar: Both can impair hormone balance and increase body fat, which further disrupts testosterone.

2. Key Nutrients for Testosterone

• • Zinc (pumpkin seeds, beef, lentils)
  • Vitamin D (sunlight, fatty fish, supplementation if needed)
  • Magnesium (leafy greens, nuts, seeds)
  • Omega-3s (salmon, walnuts, chia seeds)

3. Medical Options

For women with very low levels, providers may prescribe testosterone therapy (often in very low doses compared to men). This should always be monitored closely to ensure safe and effective use.

My Personal Journey

Since my mid-40s I have started diving into a better understanding of my hormones, simply because I understand how much they play a role in quality of life. During one of my routine hormone test by my GYN (yes, I have a GYN that routinely tests my hormones and I wouldn’t have it any other way), she realized that my testosterone was on the low side of normal.

I didn’t necessarily have symptoms that were obvious testosterone deficiency, however I was experiencing loss of muscle tone, low libido, and reduced mental sharpness. All of these are also bundled with the other hormone changes I was feeling.

It was my choice, but I decided to take testosterone, honestly as a trial to see if it made me feel better. I started with daily testosterone cream. I initially felt a little better but it didn’t last long. Ultimately I tried a testosterone pellet, which I didn’t really like. It was expensive and the impact waned over a few months. Currently I still take testosterone in a troche, which is a daily lozenge that slowly dissolves in my mouth. I’m still working with my doctor to improve the dose, but I really like this approach.

The Takeaway

Testosterone may not get as much attention as estrogen or progesterone, but it’s a key hormone for women’s energy, mood, strength, and vitality. As levels decline during perimenopause and menopause, many women notice changes in how they feel—but with the right mix of nutrition, lifestyle strategies, and medical support if needed, it’s possible to restore balance and thrive.

Daphne is a Real Food Dietitian from South Louisiana who believes food should nourish, not complicate. With a diverse background in clinical and community nutrition, she helps individuals find the foods that make them feel their best—simple, satisfying, and stress-free.