Symptoms of low testosterone – how to recognize it?

Testosterone is an important hormone for both men and women, but in men it plays a central role in muscle building, libido, energy, fat distribution and mood. It usually peaks around the age of 20 and then slowly declines – a natural process. But sometimes the level drops faster or more than is healthy. How do you know if you have low testosterone?

Common symptoms of testosterone deficiency:

1. Fatigue or lack of energy

One of the first signs. Even with enough sleep, you can feel listless and exhausted. Testosterone supports the production of red blood cells, which are important for oxygen transport and energy levels.

2. Decreased libido and sexual dysfunction

A clear signal. Decreased interest in intimacy or changes in sexual function can indicate a hormonal imbalance.

3. Difficulty building muscle or loss of muscle mass

Testosterone stimulates protein synthesis in muscle cells. At low levels you will notice that you have difficulty building muscle mass or inexplicably lose muscle strength, even with strength training.

4. Increase in fat mass, especially abdominal fat

With a testosterone deficiency, the body can store fat more easily, especially around the belly. The fat distribution can also change: less muscle definition, more "soft" appearance.

5. Mood swings and sadness

Testosterone affects neurotransmitters such as dopamine and serotonin. A drop can lead to irritability, sadness, loss of motivation or even depressive feelings.

6. Poor sleep quality

Sleep and testosterone interact. Too little deep sleep lowers testosterone, and a lack of testosterone can in turn cause sleep disorders, such as difficulty falling asleep or waking up frequently.

7. Decreased self-confidence or assertiveness

Testosterone is linked to mental focus, motivation and a sense of drive. When it drops, you may feel less energetic or sharp, which can affect your work performance or social interactions.

8. Delayed recovery and more aches and pains

With a deficiency, it takes longer to recover from sports, illness or stress. Muscle pain or stiffness can also occur more often.

What can you do if you suspect a deficiency?

If you suspect that your testosterone is too low, you can have this checked with a blood test. Measuring the free and total testosterone often gives a good picture. Ideally, this is done in the morning, when the values ​​are highest.

In addition, there are natural ways to support your testosterone:

• Get enough sleep (7–9 hours per night)

• Exercise regularly, especially strength training

• Limit long-term stress (cortisol suppresses testosterone)

• Pay attention to your diet: sufficient proteins, healthy fats, zinc, magnesium and vitamin D

• Prevent obesity, especially belly fat

There are also supplements that can support natural production, such as Fadogia agrestis, Shilajit, Ashwagandha and Zinc.

Conclusion

A testosterone deficiency can manifest itself in various ways – from fatigue to muscle loss, and from low libido to mood disorders. If you recognize several of these signals, it is good to take a moment to consider your hormonal health. Small adjustments in lifestyle can sometimes make a big difference.