Tips for Supporting Testosterone, Managing Cortisol, and Supporting Thyroid Health
Let’s set the record straight—hormonal imbalance in men is more common than you think.
Signs of hormonal imbalance in men include changes in energy, mood, metabolism, and even libido. If you’re noticing these shifts, don’t ignore them.
Your testosterone, cortisol, and thyroid health could be playing a bigger role than you realize.
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As we get older, our bodies naturally start producing fewer hormones. That’s just biology.
But learning how to live a lifestyle that actively supports hormonal balance becomes crucial for overall well-being.
When your body’s key hormones—like testosterone, cortisol, and thyroid hormones—are off, it’s not just about feeling “off.” It can affect everything from your energy levels to mental health and metabolism.
Understanding hormonal imbalance in men is the first step to taking control of your health. By making smart lifestyle choices, eating the right foods, and incorporating targeted supplements, you can restore balance and feel your best.
Quick Answer: How to Naturally Balance Hormones in Men
Short Answer: Hormonal imbalance in men typically involves three key hormones—testosterone, cortisol, and thyroid hormones. Natural support comes from lifestyle changes (exercise, sleep, stress management), nutrient-dense foods (lean proteins, healthy fats, cruciferous vegetables), and targeted supplements (Magnesium, Ashwagandha, B-12 & Vitamin D3+K2). Results take 2-3 months of consistent effort.
Try: Magnesium Glycinate, Ashwagandha, Omega-3’s,Vitamin B12 Spray , Vitamin D3+k2 Drops
Book: Breathwork: How to Use Your Breath to Change Your Life
Key Takeaways
- Testosterone naturally declines by about 14% per decade after age 20, affecting 4-5 million U.S. men significantly
- Chronic high cortisol (from stress) can lower testosterone, increase fat storage, and accelerate aging
- Thyroid imbalance symptoms often mimic low testosterone, making proper testing essential
- Diet matters more than supplements—processed foods, excess sugar, and alcohol disrupt all three hormones
- Evidence-backed supplements include magnesium glycinate (moderate evidence), ashwagandha (moderate evidence for testosterone in stressed/infertile men), and zinc (moderate evidence for deficiency correction)
- Safety first—always test hormone levels before supplementing and consult a healthcare provider if symptoms persist
Quick Start: 3 Steps to Begin Today
- Test, don’t guess: Use an at-home testosterone test or visit your doctor for a full hormone panel (testosterone, cortisol, TSH, T3, T4)
- Fix the foundations first: Prioritize 7-8 hours of quality sleep, reduce alcohol, and add 30 minutes of moderate exercise 4-5 days per week
- Start with food: Add 2-3 servings of cruciferous vegetables daily, swap processed carbs for lean proteins and healthy fats, and eliminate added sugars for 30 days
Table of Contents
- What Is Hormonal Imbalance in Men?
- Signs of Hormonal Imbalance in Men
- How to Balance Testosterone Naturally
- How to Lower Cortisol Levels Naturally
- How to Support Thyroid Health for Men
- Common Mistakes When Balancing Hormones
- What to Expect: Timeline for Hormonal Balance
- Safety: Who Should Avoid These Supplements?
- How to Choose Quality Hormone-Supporting Supplements
- Frequently Asked Questions
- Final Thoughts
What Is Hormonal Imbalance in Men?
Hormonal imbalance happens when your body produces too much or too little of certain hormones.
For men, three hormones typically drive the most noticeable symptoms: testosterone, cortisol, and thyroid hormones.
The Three Key Hormones That Control Your Health
Testosterone is responsible for muscle mass, bone density, libido, mood regulation, and metabolism. It’s the hormone most associated with “feeling like yourself.”
Cortisol is your stress hormone. In the right amounts, it helps you handle challenges. But chronic high levels lead to fatigue, weight gain, and even heart disease.
Thyroid hormones (T3 and T4) regulate metabolism, body temperature, breathing efficiency, and energy production. When thyroid function drops, your whole body slows down.
Why Hormone Decline Happens as You Age
After age 20, testosterone production decreases by approximately 14% per decade. This is natural.
However, some men experience premature testosterone depletion, affecting around 4 to 5 million men in the United States.
Lifestyle factors—poor diet, chronic stress, lack of sleep, exposure to endocrine disruptors—accelerate this decline.
Signs of Hormonal Imbalance in Men
Hormonal imbalance doesn’t always announce itself clearly. Symptoms often develop gradually and can be mistaken for “just getting older.”
Here’s what to watch for:
Low Testosterone Symptoms
- Mood swings or increased irritability
- Unexplained weight gain, especially around the midsection
- Hair loss (scalp or body hair)
- Erectile dysfunction or reduced morning erections
- Insomnia or poor sleep quality
- Muscle loss despite regular exercise
- Low libido or reduced interest in sex
Over time, extended low testosterone levels can lead to more serious issues: low sperm count, testicle shrinkage, infertility, enlarged breast tissue (gynecomastia), and enlarged prostate.
If you’re experiencing multiple symptoms, testing your testosterone levels is a smart first step.
High Cortisol Symptoms
- Chronic fatigue, even after a full night’s sleep
- Difficulty losing weight, especially belly fat
- Brain fog or trouble concentrating
- Weakened immune system (getting sick often)
- High blood pressure
- Anxiety or feeling “wired and tired”
Thyroid Dysfunction Symptoms
Thyroid imbalance symptoms in men often overlap with low testosterone, which is why testing is crucial.
- Unexplained weight changes (gain or loss)
- Extreme fatigue or sluggishness
- Sensitivity to cold
- Depression or anxiety
- Muscle weakness
- Hair thinning
- Constipation or digestive issues
How to Balance Testosterone Naturally
Testosterone is essential for feeling energetic, maintaining muscle, and supporting a healthy libido.
Low testosterone, or “low T,” doesn’t just affect your sex life (though it certainly can). It can also lead to muscle loss, weight gain, and hair loss.
You might be tempted to reach for synthetic testosterone boosters, but natural approaches should be explored first.
Can Supplements Really Help? (Yes—And Here’s How)
You might be wondering: “Do I really need to take supplements for this?”
Short answer: No. Longer answer: They help. A lot.
When you’re running on fumes—chronically stressed, sleep-deprived, nutrient-depleted—your body is in survival mode. And in survival mode, libido is the FIRST thing to go. Your body literally says: “We don’t have the resources for desire right now. Let’s focus on keeping you alive.
That’s where adaptogens and essential nutrients come in.
The Science: How Testosterone Works Moderate to Strong Evidence
Testosterone is produced primarily in the testes. It influences:
- Protein synthesis (muscle building)
- Bone mineral density
- Red blood cell production
- Fat distribution
- Sperm production
- Libido and sexual function
Research from the NIH confirms that testosterone levels decline with age and that lifestyle factors significantly influence this decline.
Multiple studies show that exercise, sleep quality, stress management, and nutrition all play measurable roles in supporting healthy testosterone levels.
Lifestyle Changes That Support Testosterone
Exercise (Combination of Aerobic and Resistance Training): Moderate exercise—both cardio and weight lifting—supports testosterone production. Avoid overtraining, which can raise cortisol and lower testosterone.
Quality Sleep: Aim for 7-8 hours per night. Most testosterone production happens during deep sleep. Poor sleep quality can reduce testosterone by 10-15%.
Avoid Alcohol and Tobacco: Both interfere with hormone production and liver function. Alcohol, in particular, can raise estrogen levels in men.
Manage Stress: Chronic stress elevates cortisol, which directly suppresses testosterone. (More on cortisol management below.)
Avoid Plastics and Phthalates: Use glass or stainless steel containers. Avoid heating food in plastic. Choose natural grooming products without phthalates (check labels on shampoos, colognes, and lotions).
Foods That Support Testosterone Production
Poor nutrition is a key factor in testosterone imbalance. Eating processed foods, excessive sugar, and alcohol can disrupt hormone balance.
Eat More of These:
- Lean proteins: Eggs, fish, beans, seeds, nuts (support amino acid availability for hormone synthesis)
- Healthy fats: Avocados, olive oil, fatty fish (cholesterol is a building block for testosterone)
- Zinc-rich foods: Oysters, pumpkin seeds, beef (moderate evidence that zinc supports testosterone in deficient individuals)
- Magnesium-rich foods: Spinach, almonds, dark chocolate
- Cruciferous vegetables: Broccoli, cauliflower, kale, cabbage (may support estrogen metabolism)
- Fiber-rich foods: Fruits, vegetables, whole grains (support hormone clearance)
- Ground flax seed: Supports hormone balance
- Soy products: Despite myths, moderate soy intake does not lower testosterone in men
Foods to Avoid for Hormonal Balance
- Excessive sugar: Spikes insulin, which can lower testosterone
- Excessive caffeine: Can raise cortisol if consumed in large amounts
- Processed foods: Contain trans fats and preservatives that disrupt hormones
- Excessive dairy: Some dairy contains hormones that may interfere with your own
- Excessive red meat or animal fat: High saturated fat intake may affect hormone balance
- Food dyes and artificial additives: Potential endocrine disruptors
Diet is everything. It’s crucial to get an array of different nutrients, and some we just don’t get with highly processed diets today.
Various nutrients in supplements even have added benefits when they work together, which is why a good multivitamin can set you down the right path.
Nutrient deficiency can be responsible for many chronic health conditions, even symptoms of depression. Learn more about nutrient deficiencies and hormonal health.
Best Supplements for Testosterone Support
Magnesium Glycinate
Magnesium supports testosterone production and helps lower cortisol. Deficiency is common, and supplementation may support hormone balance.
High-potency, bioavailable magnesium that supports hormone balance, relaxation, and sleep quality. 275 mg per serving.
Learn more about Magnesium Glycinate →
Vitamin D3 + K2
Vitamin D plays a role in maintaining adequate testosterone levels, particularly in deficient individuals. Research shows that correcting vitamin D deficiency can help normalize testosterone levels. However, studies on boosting testosterone in men with sufficient vitamin D levels are mixed. Most benefits come from correcting a deficiency, not enhancing already-normal levels.
High-potency liquid drops with D3 (2500 IU) and K2 (MK7, 250 mcg) for optimal absorption. Supports bone, immune, and hormone health.
How to Lower Cortisol Levels Naturally
Cortisol is your body’s stress hormone. It helps you deal with challenges, but chronic high cortisol levels can lead to premature aging, fatigue, a weakened immune system, and even heart disease.
What Cortisol Does (And Why High Levels Are Harmful)
Cortisol is released by your adrenal glands in response to stress. In the short term, it’s helpful—it gives you energy and focus.
But when cortisol stays elevated due to chronic stress, it:
- Lowers testosterone production
- Increases fat storage, especially around the belly
- Weakens immune function
- Disrupts sleep
- Contributes to brain fog and anxiety
Natural Ways to Reduce Cortisol
Regular Exercise: Helps burn off excess cortisol. Moderate-intensity exercise is best—avoid chronic overtraining.
Mindfulness and Breathwork: One session of deep breathing or meditation can drastically lower cortisol levels. Even 5-10 minutes per day makes a difference.
Quality Sleep: Poor sleep raises cortisol. Prioritize 7-8 hours in a dark, cool room.
Hydration: Dehydration can elevate cortisol. Try adding electrolytes for boosted hydration, especially if you exercise regularly.
Supplements That Help Balance Cortisol
Magnesium Glycinate Supports relaxation and sleep, both of which help regulate cortisol.
Learn more about Magnesium Gylycinate→
Ashwagandha An adaptogenic herb that has been shown in multiple studies to reduce cortisol levels in stressed individuals. A 2012 randomized controlled trial found that ashwagandha significantly reduced cortisol and stress scores. Another study showed Ashwagandha increased testosterone levels in men, particularly those with infertility or elevated stress. Look for Organic, full-spectrum Ashwagandha root. Supports stress management, sleep, focus, energy, and hormone balance.
Learn more about Ashwagandha →
Omega-3 Fatty Acids Support brain health and may help modulate the stress response. High-potency EPA and DHA. Supports brain, heart, vision, skin, immunity, and joint health. Look for Molecularly distilled and ultra-purified.
Helpful Resource: Breathwork: How to Use Your Breath to Change Your Life by James Nestor offers practical techniques for stress reduction.
How to Support Thyroid Health for Men
Why Thyroid Health Matters for Men
The thyroid hormones T3 and T4 regulate metabolism, body temperature, and even how efficiently you breathe.
If your thyroid function is off, your whole body slows down—muscle mass decreases, erectile dysfunction can become an issue, and anxiety or depression can creep in.
The tricky part? Thyroid imbalance symptoms in men can look a lot like low testosterone. That’s why understanding the interplay between different hormones is crucial.
Foods That Support Thyroid Function
Certain nutrients are essential for thyroid hormone production and conversion:
- Iodine: Found in seaweed, fish, dairy, eggs. (Note: Too much iodine can also be problematic—aim for balanced intake.)
- Selenium: Brazil nuts (just 2-3 per day), eggs, sunflower seeds. Selenium is crucial for converting T4 to the active T3 hormone.
- Zinc: Beef liver, pumpkin seeds, oysters
- Iron: Red meat, sardines, spinach
- B vitamins: Eggs, leafy greens, legumes
Thyroid-Supporting Foods to Eat:
- Beef liver
- Eggs
- Sardines
- Flax seeds
- Sunflower seeds
- Green beans
- Brazil nuts (2-3 daily for selenium)
Key Supplements for Thyroid Health
Selenium A very small amount is needed. Look for this in your multivitamin or eat 2-3 Brazil nuts daily. Do not exceed recommended amounts.
B Vitamins (B12, B6, Thiamine) Support thyroid hormone production and energy metabolism. B12 deficiency is particularly common and can mimic thyroid dysfunction. Supports energy production, brain function, and hormone health.
Expect: Timeline for Hormonal Balance
Weeks 1-4: Early Changes
What You Might Notice:
- Better sleep quality
- Slightly improved energy, especially in the morning
- Reduced cravings for sugar
- Less anxiety or irritability
What’s Happening: Your body is starting to adapt to lifestyle changes. Cortisol levels may begin to stabilize. Nutrient deficiencies are being corrected.
Months 2-3: Noticeable Improvements
What You Might Notice:
- Increased libido and sexual function
- More consistent energy throughout the day
- Improved mood and mental clarity
- Easier time building or maintaining muscle
- Better body composition (less fat, more muscle)
What’s Happening: Testosterone and thyroid hormones are reaching more optimal levels. Chronic inflammation is decreasing. Your body’s natural hormone production is being supported.
Month 3+: Long-Term Benefits
What You Might Notice:
- Sustained energy and mood stability
- Improved strength and exercise recovery
- Better stress resilience
- Healthier skin, hair, and nails
Signs Your Approach Is Working (Or Not)
Good Signs:
- Morning erections return or improve
- You feel more motivated and focused
- Your body composition is improving (muscle gain, fat loss)
- Your mood is more stable
- You’re sleeping through the night
Warning Signs (Time to Consult a Doctor):
- Symptoms worsen after 6-8 weeks
- You develop new symptoms (breast tenderness, severe fatigue, rapid weight changes)
- You experience no improvement after 3 months of consistent effort
- You have persistent erectile dysfunction or complete loss of libid
How to Choose Quality Hormone-Supporting Supplements
Not all supplements are created equal. Here’s how to choose wisely:
What to Look For
- Third-party testing: Look for certifications from NSF, GMP.
- Bioavailable forms: Magnesium glycinate (not oxide), chelated minerals
- Clean ingredients: No unnecessary fillers, artificial colors, or allergens
- Appropriate dosages: Within evidence-based ranges (not “mega-doses”)
- Transparency: Clear labeling of exact ingredient amounts (avoid “proprietary blends”)
What to Avoid
- Products with vague or exaggerated claims (“miracle cure,” “instant results”)
- Supplements without clear dosage information
- Brands with poor quality control or no third-party testing
- Extremely cheap supplements (often use inferior forms or contain contaminants)
- Products that combine too many ingredients (makes it hard to identify what works or causes side effects)
Featured Products for Hormone Support:Try:
Magnesium Glycinate, Ashwagandha, Omega-3’s,Vitamin B12 Spray , Vitamin D3+k2 Drops
- Clean, bioavailable ingredient forms
- No unnecessary fillers or allergens
- Evidence-based dosages
- Third-party tested for purity and potency
- Designed to support whole-body wellness, including hormone health
Safety: Who Should Avoid These Supplements?
Important Safety Information
This article provides general information and is not intended as medical advice. Always consult with a qualified healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.
When to Talk to Your Doctor
Consult a healthcare provider if:
- You’re considering hormone replacement therapy (TRT, HRT)
- You have a history of prostate issues, heart disease, or hormone-sensitive cancers
- You take prescription medications (supplements can interact)
- Your symptoms are severe or rapidly worsening
- You’ve tried lifestyle changes for 3+ months with no improvement
- You want to verify your hormone levels with lab testing
Frequently Asked Questions About Hormonal Imbalance in Men
What are the most common symptoms of hormonal imbalance in men?
The most common symptoms include fatigue, unexplained weight gain (especially around the midsection), low libido, mood swings, hair loss, insomnia, muscle loss, and erectile dysfunction. These symptoms often overlap between low testosterone, high cortisol, and thyroid dysfunction, so testing is important to identify the specific cause.
Can men naturally balance their hormones without medication?
Yes, many men can support hormone balance through lifestyle changes—regular exercise (both cardio and resistance training), 7-8 hours of quality sleep, stress management, a nutrient-dense diet, and targeted supplements like Ashwagandha, Magnesium, Vitamin D and B vitamins. However, if symptoms are severe or persistent, medical evaluation and treatment may be necessary.
What foods should men avoid to maintain hormone balance?
Avoid excessive sugar, processed foods, alcohol, caffeine (in large amounts), excessive dairy, food dyes, and excessive red meat or saturated fats. These can disrupt testosterone, cortisol, and thyroid hormone levels. Focus instead on whole foods, lean proteins, healthy fats, and fiber-rich vegetables.
How does cortisol affect testosterone in men?
Chronic high cortisol (from ongoing stress) directly suppresses testosterone production. When your body is in constant “fight or flight” mode, it prioritizes stress hormones over reproductive hormones. This can lead to lower testosterone, increased belly fat, reduced muscle mass, and fatigue.
Does Ashwagandha really increase testosterone?
Research shows ashwagandha can increase testosterone levels in men, particularly those with elevated stress or infertility. A 2012 randomized controlled trial found that 600 mg daily of ashwagandha extract increased testosterone by 18% in men aged 50-70. Effects are more pronounced in men with low baseline testosterone or high stress.
How long does it take to naturally balance hormones?
Most men notice early improvements (better sleep, more energy, improved mood) within 2-4 weeks. More significant changes—increased libido, better body composition, sustained energy—typically appear around 2-3 months. Hormonal balance is a gradual process that requires consistency.
Should I get my hormone levels tested before supplementing?
Yes, ideally. Testing helps you understand which hormones are actually out of balance and allows you to track progress. You can use at-home testosterone tests or visit your doctor for a comprehensive hormone panel (testosterone, free testosterone, estradiol, cortisol, TSH, T3, T4). This prevents unnecessary supplementation and helps identify serious underlying conditions.
Can vitamin D boost testosterone?
Vitamin D plays a role in maintaining healthy testosterone levels, especially in men who are deficient. Studies show that correcting a vitamin D deficiency can help normalize testosterone. However, in men with already-sufficient vitamin D levels, supplementation does not significantly increase testosterone beyond normal ranges. It’s most beneficial for addressing deficiency, not enhancing normal levels.
What’s the difference between thyroid imbalance and low testosterone?
Symptoms often overlap (fatigue, weight gain, low libido, mood changes), which is why testing is crucial. Thyroid imbalance affects metabolism, body temperature, and energy production system-wide. Low testosterone more specifically affects muscle mass, libido, bone density, and mood. Many men have issues with both simultaneously, and correcting one can help the other.
Are there any risks to taking testosterone-boosting supplements?
Some supplements carry risks, especially if taken inappropriately. DHEA can affect hormone-sensitive conditions and should be used under medical supervision. Always consult a healthcare provider if you have existing health conditions, take medications, or have a history of prostate or heart issues.
Final Thoughts: Take Charge of Your Hormonal Health
Hormonal imbalance in men is common, but it doesn’t have to be permanent.
Lasting change comes from nourishing your body with the right nutrients and incorporating lifestyle practices that support your endocrine system.
Testosterone, cortisol, thyroid—keep them in balance, and your body will thank you.
The easiest way to ensure this? Take charge of your wellness. Live intentionally and feel the difference.
Ready to Take Action?
Download our free 30-Day Hormone Reset Planner with daily action steps, meal ideas, supplement tracking, and progress logs.
Get Your Free Planner Now(drops Jan 28th)
Related Reading:
- Understanding Hormonal Imbalance in Men
- Exercise and Better Sex: The Connection
- Expressing Love: A Guide to Healthy Relationships
- Why We Shouldn’t Ignore Low Testosterone
- What Are Sex Hormones?
Medical Disclaimer: This article provides general information and discussions about health and related subjects. The information and other content provided in this article are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you have or suspect you may have a health problem, consult a qualified healthcare provider. Never disregard professional medical advice or delay seeking it because of something you have read in this article.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2544367/
- https://pubmed.ncbi.nlm.nih.gov/23724462/
- https://www.sciencedirect.com/science/article/pii/S0022316624003523
- https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men
- https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Improving-Low-Testosterone-Naturally.pdf
- https://pubmed.ncbi.nlm.nih.gov/20352370/
This article provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment
