When people hear “testosterone,” they often think of it as a male-only hormone. But testosterone plays a crucial role in women’s health too. In fact, both high and low levels of testosterone can disrupt your mood, energy, skin, cycle, and even fertility. Let’s dive into how testosterone works in women, what the signs of imbalance are — whether too high or too low — and how to naturally bring it back into balance.
What Is Testosterone and Why Does It Matter for Women?
Testosterone is one of the androgen hormones made primarily in the ovaries and adrenal glands. While it’s often labeled as the “male hormone,” women need it too — just in smaller amounts.
In women, testosterone helps with:
- Muscle mass and strength
- Libido and sexual satisfaction
- Mood and motivation
- Bone health
- Cognitive function and focus
- Energy production
A healthy testosterone level helps you feel strong, driven, focused, and vibrant. But too much — or too little — can throw everything off.
Symptoms of High Testosterone in Women
High testosterone in women can present with clear signs, especially if you’re also dealing with insulin resistance or PCOS. Here are common symptoms:
- Hair loss, especially around the crown or temples
- Excess facial or body hair (chin, upper lip, stomach, back)
- Oily skin and acne, especially hormonal acne around the jawline
- Irregular periods or missing periods
- Clitoral enlargement (in rare cases)
- Deepening of the voice
- Mood swings or irritability
- Trouble sleeping
- Weight gain, especially around the belly
Symptoms of Low Testosterone in Women
While high testosterone gets more attention, low testosterone in women can be just as disruptive. Here are signs to look for:
- Low libido or reduced sexual satisfaction
- Loss of muscle mass or difficulty building strength
- Fatigue or feeling chronically tired
- Low motivation or drive
- Mild depression or apathy
- Brain fog or forgetfulness
- Decreased bone density
- Thinning hair
What Causes Testosterone Imbalance in Women?
Causes of High Testosterone:
- Insulin resistance: This increases testosterone by lowering sex hormone-binding globulin (SHBG)
- Polycystic Ovary Syndrome (PCOS)
- Adrenal dysfunction or chronic stress
- Use of certain medications or anabolic steroids
- Congenital adrenal hyperplasia (rare)
Causes of Low Testosterone:
- Hormonal birth control (the pill): Suppresses ovulation and lowers natural androgen production
- High body fat percentage: Excess fat can suppress testosterone levels
- Chronic stress or adrenal burnout
- Overtraining or under-eating
- Aging (testosterone naturally declines with age, especially after 35)
How High Testosterone Impacts Acne
One of the most visible signs of high testosterone is hormonal acne — especially deep, cystic pimples around the chin and jawline. Testosterone increases sebum (oil) production, which clogs pores and creates the perfect environment for breakouts.
If your acne worsens during ovulation or the luteal phase, excess androgens like testosterone may be at play.
How to Fix High Testosterone Naturally
1. Balance Blood Sugar
Unstable blood sugar leads to more insulin — which can drive up testosterone. Support insulin sensitivity with:
- A high-protein, low-glycemic diet
- Limiting sugar and refined carbs
- Eating healthy fats and lots of fiber
- Trying supplements like myo-inositol, berberine, or magnesium
2. Reduce Stress
Cortisol and testosterone are closely connected. Chronic stress can elevate androgens via your adrenal glands.
- Incorporate daily nervous system regulation (walks, deep breathing, grounding)
- Avoid high-intensity workouts when feeling burned out
- Prioritize sleep and rest
3. Use Hormone-Supporting Herbs
- Saw palmetto: Can block excess testosterone and reduce acne and facial hair
- Nettle root: Supports SHBG and reduces free testosterone
- Pumpkin seeds: Rich in zinc, which supports hormone balance and skin health
4. Avoid Hormonal Disruptors
- Limit exposure to plastics, pesticides, and fragrances that mimic estrogen
- Consider switching off hormonal birth control if it’s contributing to imbalance (with doctor guidance)
How to Fix Low Testosterone Naturally
If your testosterone levels are too low, here’s how to support your body:
1. Strength Training
Resistance exercise helps stimulate testosterone naturally. Aim for 2–4 sessions per week using weights or bodyweight resistance.
2. Eat Enough Healthy Fats
Cholesterol is the building block of sex hormones. Eat:
- Eggs
- Avocados
- Coconut oil
- Nuts and seeds
3. Prioritize Sleep
Testosterone production peaks at night. Poor or insufficient sleep reduces hormone output and energy.
4. Support Your Adrenals
Low adrenal function can result in low DHEA and testosterone. Support your adrenals by:
- Managing stress
- Avoiding caffeine overload
- Using adaptogens like ashwagandha or rhodiola
5. Check for Nutrient Deficiencies
Low levels of zinc, vitamin D, or magnesium can impact testosterone production. Talk to a practitioner about testing and supplementing if needed.
Testosterone & Hormone Ratios
Hormones never work in isolation. Testosterone must stay balanced with estrogen and progesterone. When testosterone is high relative to estrogen and progesterone, symptoms like acne, hair growth, and cycle changes can arise.
Likewise, if testosterone is low compared to estrogen, you may feel unmotivated, flat, or foggy. It’s about hormonal harmony, not just fixing one number.
Final Thoughts
Whether you’re dealing with high testosterone, low testosterone, or just not feeling quite right, your symptoms matter.
Your hormones don’t exist in a vacuum. They’re influenced by your stress, sleep, nutrition, movement, and even the medications you take — like the birth control pill.
The good news? You can begin balancing your hormones naturally by making simple, consistent changes to your daily habits. Focus on stabilizing blood sugar, reducing stress, supporting your liver and gut, and considering key herbs and supplements.
Have questions about your testosterone symptoms or hormone levels? Drop them below — I’d love to help you figure out what your body is trying to tell you.
* This blog is for informational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare provider before making changes to your diet, lifestyle, or supplement routine, especially if you are pregnant, nursing, taking medication, or have a health condition.
