Menopause is usually all about oestrogen, but there’s another hormone sneaking around in the background that deserves some attention: testosterone. Yep, the so-called “male hormone” is actually hugely important for women too. And when its levels start to drop during perimenopause, it can make everything from mood swings to brain fog even worse. As if we needed more things working against us.
Why testosterone matters during perimenopause
Testosterone isn’t just about boosting muscle and sex drive (although, let’s be honest, we wouldn’t mind a little help in that department). It plays a key role in:
- Energy levels – Feeling like you need a nap five minutes after waking up? Low testosterone might be part of the problem.
- Muscle mass and strength – Keeps your body from turning into a marshmallow.
- Mood and motivation – Helps with confidence, drive, and mental sharpness (goodbye, brain fog!).
- Libido – Because sometimes, intimacy feels like more effort than it used to.
- Bone health – Works alongside oestrogen to keep bones strong and prevent osteoporosis.
So, when testosterone dips (which it often does during perimenopause), you might notice more fatigue, weakness, irritability, and a frustrating lack of motivation. Sound familiar?
How to naturally increase testosterone
The good news? You don’t need to start growing a beard or hitting the gym like a bodybuilder to boost testosterone. Simple diet and lifestyle tweaks can help bring those levels up naturally.
Protein-rich foods (support muscle and hormone production)
- Lean meats (beef, chicken, turkey) – High in zinc and protein to support testosterone production.
- Eggs – Contain healthy fats and cholesterol, both essential for making hormones.
- Salmon & fatty fish – Packed with omega-3s and vitamin D, which help balance hormones.
Healthy fats (essential for hormone production)
- Avocados – Full of monounsaturated fats and vitamin E, great for hormone health.
- Olive oil – Helps with testosterone synthesis (and makes everything taste better!).
- Nuts (almonds, walnuts, Brazil nuts) – Provide good fats and selenium, a key mineral for hormone production.
Mineral and nutrient-rich foods (boost testosterone naturally)
- Oysters & shellfish – Very high in zinc, one of the most important minerals for testosterone.
- Leafy greens (spinach, kale, Swiss chard) – Rich in magnesium, which has been shown to increase testosterone.
- Pumpkin seeds – Loaded with zinc and healthy fats, a great snack for hormone balance.
Complex carbs and anti-inflammatory foods (support overall hormone balance)
- Quinoa & whole grains – Provide energy and help maintain muscle mass.
- Berries & cherries – Packed with antioxidants that help lower stress-related hormone imbalances.
- Garlic – Contains allicin, which can help lower cortisol (the stress hormone that competes with testosterone).
Bonus: Lifestyle tips to support testosterone
- Get enough sleep (7–9 hours per night) – Because sleep deprivation messes with all your hormones.
- Exercise regularly – Strength training, in particular, has been shown to boost testosterone levels.
- Reduce stress – Chronic cortisol suppresses testosterone, so self-care isn’t a luxury, it’s a necessity.
Final Thoughts: Testosterone is a big deal (and you deserve to feel good!)
If you’ve been dragging through perimenopause feeling tired, weak, or just “not like yourself”, testosterone could be part of the equation. It’s often overlooked, but it plays a major role in keeping your energy, mood, and strength where they should be.
The best part? Boosting testosterone naturally is totally doable – no supplements or injections required. A few tweaks to your diet, some movement, and prioritizing rest can make a huge difference. If you chose to go down the HRT route then its absolutely something you should include in the conversation with your GP.
And if all else fails? Bring on the oysters, avocados, and dark chocolate… because you deserve a treat while taking charge of your hormones!
This article is for general information only and is not intended medical advice. Everyone’s experience of perimenopause and menopause is different. Where supplements or treatments are mentioned, evidence can be mixed and what helps one person may not help another. Always check with a healthcare professional, especially if you have health conditions or take medication.
Last reviewed: Feb 2026
Next review due: August 2026