How to Know If You Have Low Testosterone

How to Know If You Have Low Testosterone

You wake up groggy, hit the snooze button a few too many times, and somehow feel more tired than when you went to bed. The afternoon slump hits harder than it used to. Your workouts don’t feel as effective, your gut’s a little softer, and your patience is wearing thin. Could it be low testosterone?

The Role of Testosterone in the Body

Before we launch into a long discussion about the signs and symptoms of low testosterone, it helps to know why it matters. Of course, you know that T is the “male” hormone. You probably know that it’s connected to your sex drive, too, but there’s so much more.

Testosterone is important for things like muscle growth and strength. Normal levels make it easier to build muscle and maintain your strength. Lower levels usually mean that your workouts don’t deliver the same results.

Testosterone is also an important player when it comes to bone density. You might think that calcium is all you need, but the truth is that without normal levels of testosterone, your bone density and mineralization can take a hit.

Chances are good that you’re familiar with how a specific type of testosterone causes male pattern baldness, but did you know that it’s also tied directly to hair growth all over your body, including your face?

Of course, testosterone also plays a role in how you think and feel. It affects your moods and changes in T levels can mean difficulty regulating them. It even affects your clarity of thinking.

How Common Is Low Testosterone?

Wondering how to know if you have low testosterone? It’s helpful to know how common it is to suffer from low T levels. The truth is a little bit murky, though.Here’s the thing: there’s no such thing as “normal”. Normal is a spectrum. What’s right for your body may not be exactly right for someone else. That’s why you see a range for most hormone levels, and testosterone is no exception.

For men, the normal ranges are as follows:

  • 18 to 40 years of age: 300 to 1,000 ng/dl
  • 41 to 60 years of age: 200 to 800 ng/dl
  • 61 and over: 100 to 600 ng/dl

As you can see, testosterone levels vary a lot as you age. They can also vary an immense amount within those age brackets. You should also know that low testosterone is just something that affects older men.

  • 12% of men between the ages of 45 and 59 have low testosterone levels.
  • 19% of men between 60 and 79 suffer from low T.
  • 28% of men 80 or older have low testosterone levels.

Testosterone isn’t just needed for building muscle or boosting libido. It’s the quiet architect behind your energy, focus, and overall well-being. It’s pretty safe to say that T is one of the major players in your health and wellness.

When levels drop, your body lets you know, but the signs can be easy to brush off as just “getting older.” Here’s what to watch for:

Low Energy & Constant Fatigue

If you’re dragging through the day despite getting a full night’s sleep, your testosterone might be running on empty. This hormone helps regulate energy production, and when levels dip, exhaustion creeps in, even if your lifestyle hasn’t changed.

Weaker Muscles, More Fat

As we talked about, testosterone fuels muscle growth and helps keep fat in check. If your strength is slipping at the gym and you’re noticing more belly fat, your hormones might be out of balance. It’s not just about aesthetics, either. This shift can affect metabolism, making it easier to gain weight and harder to lose it, and that has a direct impact on your health.

Mood Swings & Brain Fog

Irritable? Unmotivated? Feeling “off” but not sure why? If you’re just feeling out of sorts, the trouble might be hormonal. Low testosterone doesn’t just mess with your body. It affects your mind. Mood swings, trouble concentrating, and even symptoms of depression can all be linked to a hormonal decline.

Low Libido & Performance Issues

Testosterone is pretty central to men’s sexual health. If your interest in sex is fading, or if things just aren’t working the way they used to, low T could be to blame. This isn’t just a bedroom problem, either. It’s a sign your body needs attention. Yes, you might be able to pop a little blue pill to get things going again, but if the problem is hormonal rather than being related to blood pressure or something similar, you could just be masking an issue that will get worse over time.

Poor Sleep

Testosterone and sleep are locked in a cycle. Your body produces most of its testosterone while you sleep, but if your levels are low, you might struggle with insomnia or restless nights, making the problem even worse. It’s a vicious circle where a lack of sleep means a lack of testosterone, and then that T reduction means even worse sleep. 

Thinning Hair & Dry Skin

Noticing more hair in the drain or a duller complexion? Testosterone helps regulate hair growth and skin health. A sudden shift in your hairline or a rougher texture to your skin could point to a hormonal imbalance that needs to be adjusted.

What Can You Do?

There’s good news for men struggling with hormonal imbalances like those discussed above. You’re not stuck with low T. Diet, exercise, and lifestyle tweaks can go a long way in bringing your levels back up. Foods rich in zinc, vitamin D, and healthy fats support testosterone production. Strength training and getting enough sleep help, too. And yes, certain teas—like ashwagandha and ginger—have been shown to support hormonal balance naturally.

If you suspect low testosterone, don’t just tough it out. Listen to your body. Small changes can make a big difference, and the sooner you start, the better you’ll feel.