Research suggests that low testosterone levels may be more common among young men today compared to previous decades. “We’re seeing a generational drop in baseline levels of testosterone,” says Justin Houman, M.D., a board-certified urologist who specializes in hormone health, sexual health, and fertility, and the Senior Medical Advisor at the sexual wellness platform Cake. Multiple large-scale studies have shown that average testosterone levels in men, including adolescents and young adults, have been on the decline over the past few decades, according to Houman.
So, why is this widespread drop-off in T levels happening, exactly? Ahead, men’s health experts answer the question, and share tips for supporting your T levels at any age.
- ABOUT OUR EXPERTS: Justin Houman, M.D., is a board-certified urologist who specializes in hormone health, sexual health, and fertility, and the Senior Medical Advisor at the sexual wellness platform Cake. Jerry Bailey, MS DC, is a functional medicine practitioner and certified nutritionist and a health provider and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID.
How Many Young Men Does Low T Affect?
Today, an estimated 25 percent of men over the age of 30 have low testosterone (or, less than 300 ng/dL of testosterone in their blood). However, data suggests that low testosterone impacts up to 40 percent of men over the age of 40.
Although limited data exists on the prevalence of low T from three, four, or five decades ago, multiple studies indicate that average serum testosterone levels are declining across all age groups, according to functional medicine practitioner and certified nutritionist Jerry Bailey, MS DC, a health provider and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID.
The most prominent is a 2007 study published in the Journal of Clinical Endocrinology & Metabolism, which found that men in the 2000s had “substantially” lower testosterone levels compared to men of the same age in the 1980s and 1990s. The decline was observed across all age groups, but researchers said it raised particular concerns regarding younger populations.
Meanwhile, a 2021 study in European Urology Focus compared the testosterone blood serum levels of young men ages 15 to 40 in 2016 to those of the same age from 1999. After controlling for confounding factors such as participant race, BMI, comorbidity status, alcohol and smoking use, and physical activity, the researchers found average testosterone levels were lower. Research published in Reproductive Biology and Endocrinology also had similar findings.
Why Are Testosterone Levels Dropping?
According to Bailey, there is not a single reason for the drop-off, but rather a number of culprits that have come together to cause this systemic issue. Though “environmental and behavioral influences appear to be key drivers of the overall decline,” he says.
Read: 7 Signs You Should Have Your Testosterone Levels Tested
To start, “factors such as increasing rates of obesity, poor sleep patterns, and chronic stress are thought to contribute significantly to reduced testosterone levels,” he says. Indeed, the aforementioned European Urology Focus notes that while testosterone levels had declined, body mass index had increased, and data suggests that worldwide adult obesity has nearly doubled from 1990 to today. (According to the Centers for Disease Control and Prevention, the US prevalence of obesity was 23.9% in 1990 and currently sits at 41.3%).
Some research suggests a potential link between higher exposure to endocrine-disrupting chemicals (EDCs) and lower testosterone levels, says Houman. This is likely because they can disrupt both endocrine function and healthy metabolism. A 2023 study in Environmental Research reports a link between EDCs and a decrease in serum testosterone. And other research has shown that these chemicals, as their name suggests, can negatively impact the endocrine (hormone) center, leading to disruptions in hormone balance. Meanwhile, a 2017 study in Current Obesity Reports found that endocrine-disrupting chemicals can promote the accumulation of adipose (fat) tissue and cause weight gain.
“Lifestyle changes across generations, such as reduced physical activity and unhealthy diets, further exacerbate the problem,” says Bailey. The root cause of changes in diet and exercise and exercise are many and varied, according to research, and include technological changes (e.g., access to motor vehicles, television, mobile phones), socioeconomic factors (e.g., food insecurity, poverty, the privatization of movement-based spaces, etc.), and changes to the food supply chain. But by and large, he says this lack of movement and nutrient-dense food leads to low T by contributing to fat mass, obesity, and metabolic dysfunction, which are linked to lower testosterone levels.
What Low T Levels Mean For The Individual
Testosterone supports muscle mass, libido, energy levels, mood, focus, sleep quality, bone density, metabolic health, and more, says Houman. So, having lower-than-optimal testosterone levels can lead to a range of physical, mental, and emotional side effects, he says.
Read: 4 Herbs That Support Healthy Testosterone
Physically, individuals may experience reduced muscle mass, decreased bone density, and a drop in energy levels, which make everyday tasks more challenging and increase the risk of injury, says Bailey. Plus, across the lifetime, it can result in increased risk for things like insulin resistance, osteoporosis (low bone density), and cardiovascular disease, says Houman.
Meanwhile, some studies have found associations between low testosterone levels and symptoms like reduced cognitive function, brain fog, decreased motivation, and mood changes, according to Bailey. “A decline in testosterone can impact libido and sexual performance, which may strain intimate relationships and reduce quality of life,” he says.
What Low T Levels May Mean On a Broader Scale
The widespread decline in T levels also has implications for society as a whole, says Houman.
How? Well, to start, “testosterone is essential for sperm production,” he says. As T levels decline, so do sperm counts and semen quality, which can lead to issues in fertility, he says. (Research proves it). For those who want to grow their family, this can lead to high levels of emotional stress on the individual and family levels. Zooming out, this can directly impact conception rates, says Bailey. “On a societal scale, this could exacerbate population challenges, particularly in countries already experiencing aging populations and workforce shortages,” he says.
Low testosterone levels have also been associated with higher rates of type 2 diabetes, obesity, depression, and even earlier mortality, says Houman. “This can have public health implications because if more young men are experiencing health issues due to hormonal imbalances, we could see ripple effects in everything from healthcare costs to workforce productivity,” he says.
Read: How Does Testosterone Replacement Therapy Work—And Is It Right For You?
Additionally, research highlighted in Nature Reviews Endocrinology suggests that persistent testosterone deficiency may be associated with reduced muscle mass and bone density, potentially increasing the risk of frailty and injuries as individuals age, notes Bailey. While the study does not specifically address societal impacts, some experts speculate that if these trends continue to affect more young men, it could potentially increase the need for healthcare professionals specializing in physical rehabilitation and support. Additionally, it may pose challenges for maintaining a workforce capable of performing physically demanding jobs that are essential to infrastructure.
How To Protect Your T Levels
While sedentary behavior, poor diet, and exposure to environmental toxins all decrease T levels over time, prevention is possible.
1. Sit Less, Lift More
Leading a sedentary lifestyle may exacerbate testosterone declines in men as they age, according to a 2024 review published in Frontiers in Aging. But on the flip side, “regular physical activity, including strength training, has been linked to supporting healthy testosterone levels,” according to Bailey.
Weight training, in particular, is beneficial for supporting healthy T levels, according to research. A small 2015 study of men in their 40s and 50s found that obese and overweight individuals experienced a boost in their T levels after increasing their physical activity.
Read: 5 Things You Can Do To Boost Your Testosterone
One 2020 study published in the Journal of Strength and Conditioning Research found that men who followed an 8-week exercise program with compound movements like squats, deadlifts, and bench press experienced acute increases in free testosterone levels immediately after workouts.
“Lifting also promotes muscle growth, reduces visceral fat, and further aids metabolism, which supports overall hormone health and well-being,” says Bailey. With that, he and Houman suggest that guys of all ages strength train 3 to 5 days per week.
2. Clean Up Your Diet
Houman says a nutrient-poor diet can negatively impact T levels by causing weight gain, systemic inflammation, and hormone dysfunction. That’s why he suggests that guys “cut out ultra-processed junk and focus on eating whole foods, healthy fats, and adequate protein instead.”
The Mediterranean diet, in particular, may be a good option for men monitoring their T levels, as research suggests that following the eating plan for just three months can lead to higher T.
Specific research has explored the role of nutrients like vitamin D, zinc, and magnesium in maintaining healthy testosterone levels. Consider supplementation if you’re not getting enough in your regular diet.
You can also support your testosterone by adding any of a number of T-loving herbs to your daily supplement regimen. Saw palmetto, pine bark extract, ashwagandha, Tongkat ali, and fadogia agrestis are all good options.
3. Replace Substances with Sobriety
Frequent marijuana use and alcohol consumption aren’t doing your T levels any favors, according to Houman. “Both can interfere with testosterone production, especially when used regularly or excessively during your teens and 20s,” he says. Research from the American Urological Association Education and Research Inc. suggests a link between marijuana use and lower testosterone levels. Meanwhile, one Journal of Clinical Medicine study reports that regular alcohol consumption can damage the Leydig cells responsible for testosterone production. To support hormone balance, Houman recommends cutting back on these substances or discussing a reduction plan with your healthcare provider.
Read: Exactly How Sleep Affects Testosterone Levels (And Vice Versa)
4. Minimize Exposure to EDCs
In the past two decades scientists have increasingly uncovered how detrimental EDCs (Endocrine Disrupting Chemicals) can be to your overall health, including hormone health. Research indicates that these human-made chemicals can interfere with testosterone production by mimicking natural hormones, effectively tricking the body into thinking it has adequate levels and thus reducing its own production.
Houman suggests limiting exposure by ditching plastic water bottles and Tupperware and instead keeping drinks and food in glass or ceramic containers. “You can also mitigate exposure to these [chemicals] by choosing organic produce to avoid pesticide residues, and select natural, chemical-free grooming products,” adds Bailey.
5. Talk to A Healthcare Provider Early and Often
“You don’t need to wait until something feels ‘off’ to check in with a doctor,” says Houman. Instead, you can talk to a healthcare provider if you’re just curious about your hormone health, he says.
A regular check-up will help healthcare professionals identify subtle changes in hormone levels or potential risk factors for low testosterone early, preventing more significant health issues down the road, says Bailey. “Addressing concerns early will improve your quality of life and also reduce the risks associated with untreated hormonal imbalances.”
While you’re with them, a doctor may recommend blood tests to assess hormone levels, says Houman. From there, they might provide guidance on healthy lifestyle changes, such as the tips above. Or, they might suggest a treatment tailored to your specific needs, which could include health testing, hormone therapy, or dietary adjustments.
All in all, as Bailey puts it, “engaging in an open dialogue with a doctor can provide valuable insights into your body’s hormonal health and help you support your testosterone levels throughout your lifespan.”
Interested in learning about testosterone replacement therapy? Explore your options at Whole Health Rx by The Vitamin Shoppe.