What Are The Androgens? Simplified

Androgens are a group of hormones that act like chemical messengers in your body, and they are often called “male sex hormones” because they drive male characteristics like facial hair and a deeper voice. But the truth is more balanced: everyone, regardless of sex, produces and needs androgens. The most well-known androgen is testosterone, but others like dihydrotestosterone (DHT) and androstenedione are just as important. They influence everything from muscle growth and bone density to mood, energy, and even how your body stores fat. Think of androgens as a key signaling system that helps regulate your metabolism, reproductive health, and overall vitality.

What Are Androgens and Why Should You Care?

Androgens are steroids produced mainly in the testes in people assigned male at birth and in the ovaries and adrenal glands in people assigned female at birth. They are not just about reproduction. These hormones tell your body to build muscle, strengthen bones, and produce red blood cells. They also affect your libido, mood, and how you handle stress.

When people hear “androgen,” they think of testosterone, but DHT is actually a more potent form. DHT is what causes male pattern baldness and prostate growth. Androstenedione is a weaker androgen that acts as a building block for testosterone and estrogen. Your body constantly converts these hormones back and forth based on what it needs.

Current research suggests that the balance between androgens and other hormones like estrogen is critical for health. Too much or too little can cause real problems, which we will cover next.

What Happens When Androgens Are Out of Balance?

When androgen levels are too low, the effects are different for men and women, but both suffer. In men, low testosterone is linked to low energy, depression, loss of muscle mass, increased body fat, and erectile dysfunction. Many men over 40 experience a gradual decline, but a sharp drop is not normal and should be checked.

In women, low androgens can cause a loss of libido, fatigue, and weaker bones. Some research suggests low levels may contribute to vaginal dryness and mood changes during menopause. But low androgens in women are often overlooked because doctors focus on estrogen.

When levels are too high, the problems change. In women, high androgens are a hallmark of polycystic ovary syndrome (PCOS). This leads to acne, excess facial and body hair, thinning scalp hair, and irregular periods. In men, high androgens are rare naturally but can happen with steroid abuse, causing aggression, acne, and heart problems.

One non-obvious insight: even “normal” androgen levels can cause issues if your body has become overly sensitive to them. For example, some men with normal testosterone still go bald because their hair follicles are genetically programmed to react strongly to DHT.

How Are Androgen Levels Tested and What Do the Numbers Mean?

Testing androgens is not as simple as one blood test. Doctors usually measure total testosterone, free testosterone, and sometimes DHT and androstenedione. Free testosterone is the active form that your cells can actually use. Total testosterone includes both free and bound testosterone, which is attached to proteins and not doing much.

A typical “normal” range for total testosterone in adult men is 300 to 1,000 nanograms per deciliter (ng/dL). For women, normal levels are much lower, usually 15 to 70 ng/dL. But these ranges vary by lab and by age. A 70-year-old man with 350 ng/dL might be fine, while a 30-year-old with the same number might feel terrible.

Free testosterone is a better marker of function. Normal free testosterone for men is about 9 to 30 ng/dL. For women, it is under 2 ng/dL. If your total testosterone is normal but your free testosterone is low, you may still have symptoms.

Here is a quick comparison of the main androgens tested:

What Actually Works to Support Healthy Androgen Levels?

If your androgens are low, the first step is not supplements. It is lifestyle. Sleep is the single most powerful lever. Studies have found that men who sleep only five hours a night have significantly lower testosterone levels compared to those who sleep seven to eight hours. Sleep deprivation raises cortisol, a stress hormone that directly blocks androgen production.

Diet matters too. Eating enough healthy fats is critical because androgens are made from cholesterol. Very low-fat diets can suppress testosterone. Zinc and magnesium are also important. Foods like oysters, beef, pumpkin seeds, and spinach provide these minerals. Vitamin D is another key player. Research shows that men with adequate vitamin D levels tend to have higher testosterone.

Exercise is a double-edged sword. Resistance training like lifting weights can boost testosterone temporarily. But excessive endurance training like marathon running can lower it. The sweet spot is moderate-to-intense strength training three to four times per week.

Some people report benefits from supplements like ashwagandha or DHEA. Evidence indicates ashwagandha may modestly increase testosterone in men with low levels, but the studies are small. DHEA supplements are widely claimed to boost youthfulness, but strong evidence is limited. As of 2026, no supplement has been clinically proven to reliably raise androgens in healthy people with normal levels. Be skeptical of any product that promises a big increase.

What Should You Avoid to Keep Androgens Healthy?

Many common habits quietly lower androgens. Chronic stress is one of the biggest because it raises cortisol, which directly suppresses testosterone production. If you are constantly stressed, your body prioritizes survival over reproduction.

Alcohol is another problem. Heavy drinking directly damages the cells in the testes that make testosterone. Even moderate drinking can temporarily lower levels. One study found that a single drinking binge lowered testosterone in men for up to 24 hours.

Excess body fat, especially around the belly, converts testosterone into estrogen through an enzyme called aromatase. This creates a vicious cycle: more fat means lower testosterone, which makes it harder to lose fat. Losing weight is one of the most effective ways for overweight men to raise their androgens naturally.

Some medications also interfere. Opioids, corticosteroids, and some antidepressants can lower androgens. If you are on a medication and notice symptoms, talk to your doctor. Never stop a medication without medical advice.

Common Misconceptions About Androgens

A big myth is that high androgens are always good. Many men want “more testosterone” thinking it will make them stronger and more confident. But too much can cause heart problems, sleep apnea, and aggressive behavior. More is not better. The goal is balance.

Another myth is that androgens are only for men. Women actually have androgen receptors all over their bodies, and these hormones play a role in bone strength, muscle maintenance, and sexual desire. Low androgens in women are a real issue that deserves attention.

Some people believe that taking testosterone supplements is safe because it is “natural.” Testosterone is a controlled substance for a reason. Taking it without a medical need can shut down your body’s own production, leading to infertility and shrinking testicles. It can also increase your risk of blood clots and heart attack.

Finally, many think that a single blood test tells the whole story. Androgen levels fluctuate throughout the day, peaking in the morning. A low reading in the afternoon does not necessarily mean you have a problem. Doctors should test in the morning when levels are highest.