Testosterone is an important hormone in the male reproductive system. It helps men maintain lean body mass, increases energy levels and maintains a strong libido. Women also make testosterone but in smaller amounts. Low testosterone levels in women lead to sexual dysfunction, according to a report in Life Extensions Magazine. Some women may seek testosterone replacement therapy to improve levels, but women may be able to increase their testosterone levels naturally.
Exercise
Resistance weight training can increase testosterone levels in women. A 2001 study published in the International Journal of Sport Nutrition and Exercise Metabolism investigated the effects of weight training on testosterone levels in healthy non-obese females. The authors of the study noted significant increases in total testosterone levels in women immediately after the weight-training exercises. Endurance training also increases testosterone levels, according Life Extensions Magazine. The American College of Sports Medicine recommends moderate-intensity exercise, such as walking, for 30 minutes five days a week for good health. Regular strength training, such as free weights and rubber band resistance training, is also recommended. Consult a physician before starting any exercise program.
DHEA Supplementation
DHEA is a hormone precursor to estrogen and testosterone. For women, DHEA levels begin to decline around age 30, according to Life Extension Magazine. Women who take 50mg per day of DHEA report improved energy levels, less anxiety, improved sleep and an improved ability to handle stress. A 1998 study published in Maturitas investigated the neuroendocrine effects of DHEA supplementation in postmenopausal women. The women were supplemented with 100mg of DHEA for seven days. The authors of the study noted a significant increase in testosterone levels after taking the supplement.
Boron
Boron is a trace element found throughout the world. Preliminary studies show boron plays a role in hormone metabolism. A 1986 study published in Federation of American Societies for Experimental Biology examined the relationship between boron intake and hormone levels in postmenopausal women. Women ages 48 to 62 were supplemented with 3mg of boron daily. At the end of the study, the supplemented women were noted to have significant increases in testosterone levels. Medline Plus says toxicity can occur with boron supplements. Food sources of boron include peanut butter, beans, wine, grapes and peaches.
References
- "International Journal of Sport Nutrition and Exercise Metabolism"; Testosterone Responses After Resistance Exercise in Women: Influence of Regional Fat Distribution; B.C. Bindl; 2001
- "Maturitas"; Neuroendocrine Effect of a Short-Term Treatment with DHEA in Postmenopausal Women; S. Rubino; 1998
- "Federation of American Societies for Experimental Biology"; Effect of Dietary Boron on Mineral, Estrogen, and Testosterone Metabolism in Postmenopausal Women; F.H. Nielsen; 1987
- Medline Plus: Boron
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
