Supplements for Low Testosterone in Women

Testosterone is often framed as an exclusively male hormone, but women produce testosterone in their ovaries and adrenal glands, and it plays critical roles in libido, energy, muscle maintenance, bone density, mood, and cognitive function. Total testosterone in women is typically 15-70 ng/dL, and free testosterone is 0.5-2.5 pg/mL, significantly lower than male ranges but physiologically essential. Testosterone declines with age in women (by approximately 50% between the ages of 20 and 45), drops abruptly with surgical menopause, and can be suppressed by oral contraceptives, adrenal dysfunction, hypothyroidism, and SHBG elevation. Women rarely have frank androgen deficiency diagnosed or treated by conventional medicine, but many experience meaningful benefit from targeted supplementation.

DHEA

The adrenal precursor DHEA is the most evidence-backed supplement for female testosterone support. It is converted to testosterone in peripheral tissues including skin, fat, muscle, and the ovaries. A dose of 10-25 mg/day has been shown to improve libido, sexual satisfaction, energy, and sense of wellbeing in postmenopausal women and in women with adrenal insufficiency. Premenopausal women should start even lower (5-10 mg) and titrate based on response and serum DHEA-S and free testosterone levels. The androgenic conversion of DHEA can cause acne, oily skin, or hair changes in sensitive women, particularly at higher doses.

Ashwagandha

Ashwagandha has demonstrated benefits for female sexual function and testosterone in two RCTs. A 2015 study found that 300 mg of KSM-66 ashwagandha twice daily for 8 weeks significantly improved female sexual function scores including desire, arousal, lubrication, orgasm, and satisfaction. A 2019 study specifically reported modest increases in testosterone alongside DHEA-S in women using the same extract. The mechanism likely involves stress reduction (reducing cortisol that competes with androgen synthesis) and direct modulation of adrenal steroidogenesis.

Zinc

Zinc is required for testosterone synthesis across all biological sex assignments, as it is a cofactor for the enzymes that convert androstenedione to testosterone. Zinc deficiency is associated with low testosterone and reduced libido in women. Supplementation at 15-25 mg/day of elemental zinc supports the entire steroidogenic enzyme pathway, not just testosterone. Zinc also inhibits aromatase, reducing the conversion of what little testosterone women produce into estrogen.

Maca Root

Maca (Lepidium meyenii) is a Peruvian root vegetable that does not directly influence sex hormones but consistently improves libido, sexual function, and energy in clinical trials. A 2008 study in postmenopausal women found that maca improved sexual dysfunction and psychological symptoms without changing estradiol, FSH, or testosterone, suggesting non-hormonal mechanisms such as effects on neurotransmitter systems and pituitary signaling. Doses of 1.5-3 g/day of gelatinized maca are used in trials; gelatinized form improves digestibility.

Boron

As discussed in the SHBG section, boron at 3-10 mg/day reduces SHBG and increases free testosterone. For women where the problem is adequate total testosterone but high SHBG binding it up, boron can meaningfully increase the free fraction without requiring precursor loading. This is particularly relevant in women on oral contraceptives, which dramatically raise SHBG.

Magnesium

Magnesium reduces SHBG (freeing more testosterone), supports adrenal steroidogenesis, and reduces the cortisol burden that competes with androgen production. In post-exercise contexts, magnesium-sufficient women show better maintenance of testosterone relative to magnesium-deficient women. Magnesium glycinate at 300-400 mg/day is a gentle and universally appropriate addition to any female hormone optimization protocol.

FAQ

How do I test testosterone as a woman? Total testosterone and free testosterone (calculated or by equilibrium dialysis) should both be measured. Standard lab ranges for women are often set very low. Many functional medicine practitioners target free testosterone in the upper third of the female reference range for women with symptoms of deficiency. DUTCH urine testing also provides free androgen index and androgen metabolite patterns.

Can women take testosterone supplements without DHEA? Yes. Zinc, ashwagandha, maca, and boron support testosterone by different mechanisms that do not require DHEA as an intermediary. DHEA is the most direct precursor route, but non-hormonal botanicals and minerals provide supportive benefits without the risk of androgenic side effects.

Is it safe to raise testosterone in women? Modest increases to the upper-normal female range are safe for most women and provide the benefits described. Excess testosterone causes virilization (clitoral enlargement, voice deepening, scalp hair loss, facial hair), which is why starting low and monitoring levels is important.

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