Home/Blog/How to Support Male Hormonal Health (and Why It's So Important)

How to Support Male Hormonal Health (and Why It's So Important)

By Ethan Boldt

August 5, 2025

Hormone balance and overall hormone support is often discussed when it comes to women, while men are often left out of the equation. However, male hormone balance is also critical for men’s overall health and well-being.

Hormones such as testosterone and insulin help regulate several physiological functions in the male body. According to the National Institutes of Health, male hormones involve libido (sex drive), bone mass, muscle mass, strength, fat distribution, and even the production of red blood cells and sperm. Balancing these hormones helps optimize their production, release as well as activity.

How do you balance these male hormones and optimize their production? Through a combination of diet changes (think more protein and fiber), exercise (more strength training), stress management (including adequate sleep) and supplementation, the right amount of hormone support is possible. Learn more below.

Of course, it’s also important to consult with your healthcare professional if you have any concerns about your hormone levels. A simple blood test can indicate if any of your hormone levels are inadequate.

Key hormones for men

Testosterone is widely recognized as the primary male hormone, but several other hormones also play vital roles in men’s health. These include insulin, cortisol, growth hormone, oestradiol, thyroid and others.

Hormone levels — particularly testosterone, growth hormone, aldosterone, and dehydroepiandrosterone (DHEA) — can begin to decline with age, typically starting around 40. However, levels vary significantly based on factors like genetics, age, lifestyle and overall health.

Here are the key hormones for men:

Testosterone

Testosterone is the main male sex hormone, crucial for maintaining muscle mass, bone strength, libido, mood and energy levels. Healthy testosterone levels are also linked to a balanced metabolism and body weight.

Its levels are influenced by other hormones and proteins such as DHEA (a precursor to testosterone and estrogen) and sex hormone-binding globulin (SHBG), which binds to testosterone and affects its availability in the body.

Insulin

Insulin helps regulate blood sugar levels. Keeping insulin in balance is essential, as insulin resistance can lead to metabolic issues and weight gain.

Cortisol

Known as the body’s primary stress hormone, cortisol increases glucose availability and helps manage stress responses. However, chronically high cortisol can lead to negative effects such as muscle loss, fatigue and increased abdominal fat.

Oestradiol

A form of estrogen, oestradiol plays a role in male reproductive health, including libido, erectile function and sperm production. While often associated with women, it is also essential for hormonal balance in men.

Ghrelin and leptin

These appetite-regulating hormones are key to hunger and weight management. Ghrelin stimulates appetite, while leptin signals fullness. Their balance can be disrupted in overweight or obese individuals, affecting post-meal satiety and food intake.

Thyroid

Thyroid hormones control metabolism and energy production. Although thyroid disorders are more common in women, they can also affect men — leading to symptoms like fatigue, weight changes, and cardiovascular issues.

The impact of hormonal imbalance on men’s health

Letting hormones get out of balance can negatively impact men’s health. The physical signs of male hormonal imbalance include:

• Low libido

• Fatigue

• Hair loss

• Erectile dysfunction

• Less muscle

• Weight gain

• Dry skin

• Elevated blood sugar

• Heart palpitations

• Hypertension

• Osteoporosis

• Difficulty urinating

• Increased thirst

Hormonal imbalance can also lead to a variety of negative emotional signs, such as:

• Poor mood

• Anxiety

• Brain fog

• Memory loss

• Less motivation

Combined, the physical and emotional signs of hormonal imbalance in men can cause long-term health issues. If you suspect any of these signs may be attributed to a male hormonal imbalance, talk with your healthcare professional.

How to support male hormonal health

Supporting your body’s hormonal balance is essential for overall health, energy and well-being. Here are six foundational strategies to help maintain and optimize male hormone levels:

1. Diet and nutrition changes

A well-balanced diet is key to supporting healthy hormone production. Try incorporating the following:

• Healthy fats: Found in avocados, nuts, seeds and olive oil, these fats are essential for hormone synthesis and overall vitality.

• Vitamins and minerals: Prioritize nutrients like vitamin D, B vitamins, magnesium and zinc, which play direct roles in hormone regulation.

• Fiber-rich foods: Whole grains, oats, fruits and vegetables help regulate blood sugar and support gut health, which influences hormone function.

• Adequate protein: Include lean meats, fish like salmon, tofu, beans and legumes to support muscle maintenance and metabolic health.

• Antioxidant-rich foods: Leafy greens, berries and other colorful fruits and vegetables help reduce inflammation that can disrupt hormone balance.

• Limit added sugars and refined carbs: High sugar intake can spike insulin and negatively affect overall hormone balance.

Targeted dietary strategies for key hormones:

• Testosterone: Support with zinc-rich foods like lean meats, pumpkin seeds, and shellfish.

• Insulin: Focus on complex carbs and fiber to stabilize blood sugar (e.g., legumes, whole grains, vegetables).

• Ghrelin and leptin: Eat protein- and fiber-rich meals to support appetite regulation and satiety.

• Thyroid hormones: Ensure adequate iodine intake from sources like seafood and iodized salt.

2. Exercise regularly

Exercise isn’t just for fitness — it’s powerful for hormonal health. Resistance training in particular can naturally boost testosterone levels.

• Aim for at least 30 minutes of daily activity, including strength training and cardio.

• Avoid overtraining, as excessive endurance exercise may lower testosterone.

• Maintain a healthy weight, since excess body fat — especially around the abdomen — can disrupt hormone levels.

3. Adopt stress management techniques

Chronic stress can lower testosterone and raise cortisol, creating hormonal imbalances. Incorporating daily stress-reducing activities can protect your hormonal health:

• Spend time in nature

• Practice meditation, yoga or breathing exercises

• Engage in creative hobbies

• Take digital detox breaks

• Try stretching, massage, or relaxing music

Don’t forget that sleep is one of the most effective (and overlooked) stress management tools.

4. Get plenty of sleep

Getting consistent, high-quality sleep helps regulate cortisol and supports testosterone production.

• Aim for 7–9 hours per night

• Establish a calming bedtime routine

• Limit screen time before bed

• Keep your sleep environment cool, quiet and dark

Good sleep hygiene goes a long way in maintaining hormone balance.

5. Avoid smoking and excessive alcohol consumption

Both smoking and heavy alcohol consumption are linked to lower testosterone levels and reduced sperm quality.

• Alcohol: Excessive intake can disrupt testosterone production and affect fertility.

• Smoking: Can reduce sperm count and motility, along with increasing oxidative stress in the body.

If possible, avoid smoking entirely and consume alcohol in moderation.

6. Consider supplementation

Certain supplements can support hormonal health — but always consult your healthcare provider before adding them to your routine.

Ancient Nutrition’s Male Performance wild, grass-fed organ blend is packed with male-specific nutrients to support healthy hormones plus promote healthy male performance, youthfulness and vigor.

In addition, supplements like vitamin D, zinc and omega-3 fatty acids can play a role in promoting overall male health. Herbs like ashwagandha and fenugreek also show promise.