This article was reviewed by Felix Gussone, MD
Testosterone is the primary androgen (male hormone). While it can help you grow a beard, build muscle mass, and develop a intimacy prowess, testosterone doesn’t skyrocket during puberty and then exist in high levels in perpetuity. In fact, in addition to having high levels of testosterone at a certain point in your life before it starts a steady decline, the hormone also sees a surge and decline during certain points of the day as well.
When does testosterone peak in life (and every day)? And what does this mean for you?
Below, get answers for when testosterone hits its high points and when it starts to decline. Plus, learn what constitutes a normal testosterone level and what you can do to keep your status in range.
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What Time of Day Is Testosterone Highest?
Like other bodily functions, testosterone has a pretty steady daily rhythm. It’s at its highest levels in the morning between approximately 7 a.m. and 10 a.m. when your body is “waking up,” and you’re generally refreshed (after a good night’s sleep).
Testosterone levels align with your circadian rhythm (your sleep-wake cycle) in this way. Testosterone production ramps up while you sleep, peaking during the first REM stage. Testosterone levels are highest in the earlier hours of the day, before plateauing and then decreasing, reaching the lowest levels in the late afternoon or evening.
In other words, it’s not just your wake-up coffee or energy drink that makes you feel “ready to go” in the morning.
So, as a side note, if you need to get your serum testosterone levels checked, it is recommended to schedule this labwork appointment in the morning in order to get the most accurate reading of your peak hours. However, while the peak still hits in the morning, some research suggests that testosterone levels don’t decline as drastically during the day for men over 45.
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Testosterone Levels by Age
No matter your age, your testosterone levels fluctuate. But they’re also on a larger bell curve–shaped roller-coaster that rides throughout your entire lifetime.
From infancy through your senior years, your testosterone shifts are influenced by both stages of life and other health factors.
If you zoom out and consider how your body changes during various seasons of life as a male, you can probably make some guesses about what your testosterone production looks like.
For instance, consider the question of when testosterone is highest in life. Aligned with biological fertility implications, production surges in young adulthood and begins to decline more consistently, by around an average of 1 to 2 percent annually, when you hit 30 years old. If you’re wondering what’s considered “normal range” in terms of how much testosterone you might have circulating in your body at any given time, it depends mostly on your age, and other factors such as body weight and overall health.
Researchers set the adult male testosterone reference range based on a large study of men from various parts of the U.S. and Europe. The study included only men under 40 years old with a body mass index (BMI) below 30.
For the average healthy man, testosterone levels have some variability, but follow this general pattern:
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Age 1-10 years: 2.5 to 10 ng/dL (nanograms per deciliter)
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Age 10-17.3 years: 100 to 970 ng/dL
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Age 18 and older: 264 to 916 ng/dL
Reference ranges differ by age, but as you can see, testosterone production is high during puberty and tends to trend downward later in life.
The American Urological Association defines low testosterone as a total testosterone level of less than 300 ng/dL.
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When Does Testosterone Start to Rise in Males?
Even though it may seem like it to teenagers, who may pay no mind to the presence of testosterone until they near puberty, this hormone doesn’t just sneak up on you and suddenly start making moves on your 13-year-old chin hair and vocal pitch.
Testosterone production actually starts to ramp up while you’re still in the womb, around seven to eight weeks after you are conceived. This was a crucial step in your transformation from a fetus to a little boy.
After birth, there’s another boost of testosterone production that lasts for a few early months of life. This little rocket power of male hormones is sometimes called“mini-puberty.”
The main event happens when you actually reach puberty, around ages 11 to 13 — the years when you probably formed some of your most embarrassing core memories.
At this point, the pituitary gland sends signals to the testes to start cranking out testosterone in larger amounts. From there, levels surge through your teen years. They’re responsible for your deeper voice, facial hair, muscle growth, and sudden new interest in things like sports, competition, and dating.
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Other Factors That Can Affect Testosterone Levels
While your age and the time of day are some of the biggest determinants of your testosterone levels on a day-to-day basis, other factors are involved, too. These include certain everyday lifestyle habits, weight, and how much stress you’re dealing with (and whether you’re dealing with those stressors well).
More specifically, here are some of the other players that play a role in your testosterone production schedule:
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Sleep. Poor or insufficient sleep can significantly lower your testosterone levels. Even a few nights of bad sleep can decrease testosterone levels.
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Chronic stress. High stress and lack of sleep ramp up cortisol, a stress hormone that “competes” with testosterone. The more stress, the less testosterone your body may produce.
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Exercise habits. Regular physical activity, especially strength and resistance training, can help boost testosterone temporarily.
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Body composition. Higher levels of body fat, particularly in the abdomen, are linked to lower testosterone levels.
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Nutrition. Deficiencies in key nutrients like zinc, vitamin D, and magnesium can impair testosterone production.
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Drinking. Heavy drinking, and even certain medications can suppress testosterone. And it should go without saying, but risky recreational habits never have positive effects on your well-being.
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Medical conditions. Having diabetes, obesity, metabolic syndrome, and sleep apnea that are not well-controlled are all associated with lower testosterone levels.
Understanding how some of these factors may be personal to you can be helpful when considering whether your testosterone production is as healthy as you’d like, or if there are some improvements that could be made.
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How to Naturally Support Testosterone Levels
Wondering how to support healthy testosterone levels? Here are some key areas to consider:
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Improve your sleep habits. Research supports that most adults should be getting seven to eight hours of uninterrupted sleep per night. Deep REM sleep is when your body produces the most testosterone, so poor sleep may affect hormone production. If you know you’re not getting as many Zs as you could, start by implementing (and following) a consistent sleep-wake schedule, creating a sleep-conducive environment in your bedroom, and avoiding common sleep disruptors close to bedtime (like your phone, caffeine).
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Lift heavier weights. Resistance training, especially doing compound movements like squats and deadlifts, has been shown to increase testosterone temporarily. Keep workouts consistent, but avoid overtraining. If you’re new to strength training, start with bodyweight exercises, resistance bands, or smaller dumbbells — you can always upgrade as you get stronger.
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Check your vitamin D levels. Many people are vitamin D deficient, which may be associated with lower testosterone levels. If you don’t eat enough foods rich in vitamin D (like egg yolks and fatty fish) and spend little time outside in the sun, you may be at a higher risk for this deficiency. But, before you consider adding a vitamin D supplement to your diet, it’s best to get your blood levels checked. Doing so can confirm whether a maintenance dose is adequate or if you need to correct low levels first.
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Implement stress-management practices. Stress is common—if not unavoidable. However, being chronically stressed out elevates cortisol, which can suppress testosterone. Try stress-reducing habits like mindfulness, deep breathing, or even just getting outside more often. Or, schedule a recurring rec basketball game with the guys, or ditch your phone and get lost in a good book while lounging in a cozy chair. Options abound.
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Optimize your nutrition. Your diet plays a significant role in your overall wellness, including your hormone balance. Eating a variety of nutrient-dense foods, including plenty of fruits, vegetables, whole grains, nuts, seeds, and legumes, is the best way to ensure you’re getting a balance of protein, healthy fats, fiber, vitamins, minerals, and antioxidants—all of which support healthy hormone levels. And don’t go overboard on a keto kick.
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What if I Have Low T?
Having low testosterone levels (hypogonadism) can be associated with an increased risk for low muscle mass, osteoporosis, hair loss, reduced libido, ED, among other potential health concerns.
Low T may even be related to a higher risk for heart disease and lower sperm production.
Symptoms of low testosterone often start with low energy levels and intimacy related side effects. Some men also experience low mood, disrupted sleep, and metabolic changes.
If you’re concerned, get your testosterone levels checked. If you indeed have low T, your provider might recommend a more targeted intervention, like testosterone injections, gels, or testosterone therapy.
Even so, adopting healthy lifestyle habits is always a good idea to help support hormonal health.
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Testosterone Peaks and Valleys: Final Thoughts
Testosterone isn’t just the poster child of a man’s youthfulness or masculinity — it plays central roles in muscle mass and bone density, hair patterns, and more over the course of a man’s life. It ebbs and flows throughout the day and also the years, influenced by your age as well as genetics, lifestyle habits, and specific health issues.
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Levels of testosterone are highest in the early morning and then decline over the rest of the day.
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Its production surges briefly in infancy and puberty and then peaks in young men around age 18. Testosterone levels start to decline more noticeably around 30.
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While you can’t control your body’s testosterone production, healthy habits like stress management, a regular sleep schedule, cardio and strength exercise, and mindful nutrition all support healthy hormone levels.
If you’re concerned about your testosterone levels, consult an endocrinology specialist or another trusted healthcare provider, who may recommend getting checked out.
Related: Can testosterone affect my energy levels?
Related: What to Do If Your Privates Are Shrinking
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This article originally appeared on Hims.com and was syndicated by MediaFeed.org
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