How to Boost Testosterone Naturally - A Guide for Perimenopausal Women

Ella
May 30
3 min read

29 May 2025

Woman exercising next to sea "How to Boost Testosterone Naturally - A Guide for Perimenopausal Women"

This is a list of resources, it is not medical advice. Do your own research & consult your practitioner.

Natural Support for Testosterone in Perimenopausal Women: Nutrients, Lifestyle, and Supplementation

If you listened to my conversation with Dr. Kelly Casperson in On Air with Ella episode 403 Part 2, then you know that both women and men experience a decrease in testosterone levels well before age 40. This decrease in testosterone levels can effect mood, cognition, energy, muscle and bone health, and overall well-being. source

Episode 403

How to Boost Testosterone Naturally in Perimenopause

For perimenopausal women, testosterone supplementation can be challenging to access due to a great many factors, not the least of which being the FDA's lack of guidance and support for women's dosing. While I recommend working with your healthcare provider for testing and treatment, here is a list of natural ways to (potentially) support testosterone production.

Nutrients that Support Testosterone Production

These key nutrients support testosterone synthesis, absorption, and utilization:

Zinc

Essential for testosterone synthesis and metabolism.
Sources: oysters, shellfish, red meat, beans, nuts, and seeds.

Magnesium

Supports enzymatic hormone production and increases bioavailable testosterone.
Sources: leafy greens, nuts, seeds, and whole grains.

Vitamin D

Acts like a hormone regulating testosterone synthesis.
Sources: Sunlight exposure and foods like fatty fish and mushrooms.

B Vitamins (B2, B3, B5, B6)

Support metabolic pathways for hormone balance; B6 helps reduce estrogen, favoring androgen levels.
Sources: leafy greens, whole grains, and legumes.

Vitamin A

Important for androgen synthesis and fat metabolism.
Sources: carrots, sweet potatoes, dark leafy greens, and liver.

Boron

Enhances testosterone synthesis and reduces sex hormone-binding globulin (SHBG), increasing free testosterone.
Sources: avocados, dried fruits, and nuts.

Omega-3 Fatty Acids

Reduce inflammation and support hormone production.
Sources: fatty fish like salmon and mackerel.

Selenium

Acts as an antioxidant supporting testosterone production.
Sources: eggs, seafood, and nuts.

Iron, Calcium, and Vitamin K2

Support overall hormonal function and testosterone bioavailability.

Healthy Fats (Monounsaturated and Saturated Fats)

Necessary for hormone synthesis and absorption; sources include extra-virgin olive oil and eggs.

PubMed References:

Herbal & Supplemental Testosterone Support

Note: approach with caution. The data to support these recommendations are limited and/or preliminary. Do your own research and exploration!

Tribulus Terrestris - May increase libido and testosterone levels in women.
Ashwagandha - Helps reduce stress and balance hormones, potentially supporting testosterone.
DHEA (Under Medical Supervision) - A pro-hormone that can increase peripheral testosterone production.
Shilajit - Enhances nutrient absorption and hormone regulation.

Lifestyle Strategies to Support Testosterone Production

A Nutrient-Dense Diet
Protein, zinc, magnesium, B vitamins, and Omega-3 rich foods may support hormone production.
Consistent Exercise
Resistance training and HIIT boost testosterone, and moderate activities like walking and yoga support adrenal health and hormone balance.
Healthy Sexual Activity
Regular sex can positively influence testosterone and libido.
Sunlight Exposure
Supports vitamin D synthesis, indirectly aiding testosterone production.
Stress Management
Chronic stress elevates cortisol, which suppresses testosterone. Mindfulness and relaxation techniques help maintain hormonal balance.
Avoid Endocrine Disruptors
Limit exposure to chemicals like BPA and phthalates that interfere with hormone production.

Key Take-Aways

Testosterone is a critical hormone for women’s sexual function, mental health, musculoskeletal integrity, and overall vitality. Its decline during perimenopause and menopause is associated with symptoms that affect quality of life and well-being. source

For perimenopausal women, naturally boosting testosterone involves a multi-factoral approach combining nutrient-rich foods, lifestyle elements, stress management, and selective supplementation. These can precede and/or complement hormone therapy.

Focus on key nutrients such as zinc, magnesium, vitamin D, B vitamins, boron, Omega-3s, and healthy fats to optimize testosterone production, absorption, and utilization. These can be complemented with exercise, adequate sunlight, herbal support, and avoidance of hormone disruptors to maintain hormonal balance and overall well-being during perimenopause.