Hormones: Not Just For Her

As we escape the cooler months, spring often sparks a renewed focus on health. Conversations turn to clean eating kicks, training harder & getting back into routine. While most of the seasonal spotlight tends to fall on women’s health – detoxes & hormone resets – men’s hormonal health often goes unnoticed.

Hormones like testosterone are highly influential in how men feel & function. Whether you’re chasing performance goals or just want to feel more like yourself, supporting hormonal balance is essential.

What Does Hormonal Imbalance Look Like in Men?

Testosterone naturally declines with age, but can also be affected by stress, poor nutrition & recovery. If you’ve been feeling “off”, but can’t quite explain it, pay attention to signs like:

• Brain fog, memory or concentration issues

• Mood swings, irritability, or low mood

• Low energy even with adequate sleep

• Decreased libido or performance issues

• Stubborn abdominal fat

• Low motivation, drive, or confidence

The good news? Male hormones are highly responsive to small, but consistent changes in nutrition or lifestyle habits. Let’s discuss a few simple additions to consider.

Rebuild from the Basics

Zinc is one of the most fundamental nutrients for male hormonal health, required for testosterone production, reproductive health & immune resilience. However, it remains one of the most commonly deficient nutrients in men today. Factors such as high stress, intense training, poor sleep & inadequate dietary intake can all deplete zinc stores, leading to lower testosterone & increased fatigue. Look for a Zinc supplement that combines vitamin C, as this increases the absorption of Zinc to help replenish & support healthy hormone production. The addition of vitamin C further supports the body’s stress response by helping to process cortisol. This is a great first step for those who feel flat, depleted or burnt out.

Maintaining Healthy Balance

Testosterone is only one part of the equation. How your body metabolises it is also an important consideration. Sometimes we need to focus on supporting what we already have, rather than producing more. In men, testosterone can convert into DHT & oestrogen, which are necessary in small amounts. However in excess, they can cause hair thinning, prostate enlargement, acne or irritability.

Herbs are an excellent way to gently but effectively support healthy testosterone metabolism. Saw Palmetto is a herbal extract shown to reduce the conversion of testosterone to DHT. This is especially useful for men over 30 noticing subtle shift in mood, energy or hair.

The Overlooked Hormone Booster Spring often comes with fresh motivation to train harder & push physical limits. However, without proper recovery, testosterone production suffers. A 2011 study found that healthy young men who slept for 5 hours per night for just one week experienced a 10-15% drop in daytime testosterone levels; a decline typically seen with 10 years of ageing.

Sleep loss raises cortisol and interferes with hormone pathways, which is why improving sleep is often one of the most effective ways to support testosterone. With the demands of everyday life, prioritising rest at the end of day can be difficult.

Topical magnesium is a great way of calming the nervous system & promoting restorative sleep. A loweffort addition before bed that can make a real difference, particularly for men burning the candle at both ends.

Supporting testosterone isn’t just about fertility or putting on muscle. It’s about getting back to feeling like yourself. Whether you’re navigating life’s stressors, chasing peak performance or aiming for healthy ageing, there are endless natural, effective options to help you feel strong, clear and resilience again.

Unsure of where to start? Chat with one of our in-store naturopaths to find the right support to fit your goals!

By Taylor McAlpine (BHSc Nat) Clinical Naturopath