Normal Testosterone Levels by Age in Men: What’s Healthy and When to Worry

Testosterone is often called the “male hormone,” but its role in men’s health goes far beyond just muscle and masculinity. From energy and mood to sex drive and bone strength, testosterone plays a central role in how men feel and function.

And like most things in life, testosterone changes with age. But how much is normal? What’s too low? What should you be doing if your levels are dropping?

In this article, we’ll explore what normal testosterone levels look like at different ages, why they change, how to spot the signs of low testosterone, and what you can do—naturally or medically—if your levels fall below where they should be.

Whether you’re in your 20s or 70s, this guide is here to help you understand your numbers and what they mean for your health.

What Is Testosterone, and Why Does It Matter?

Testosterone is a hormone made mainly in the testicles. It’s part of a group of hormones called androgens. While women also produce small amounts of testosterone, it’s much more dominant in men.

This hormone starts working long before a boy is even born. It helps develop male genitals in the womb. Then during puberty, testosterone kicks into high gear, causing the voice to deepen, muscles to grow, and facial hair to appear.

But testosterone isn’t just a “young man’s hormone.” It’s important throughout a man’s entire life. It affects:

• Muscle mass and strength
• Body fat distribution
• Red blood cell production
• Sex drive and erections
• Sperm production and fertility
• Mood and mental sharpness
• Energy levels and motivation
• Bone density and strength

So, when testosterone drops too low, it can affect your quality of life in ways you might not even realize.

What’s Considered a Normal Testosterone Level?

Let’s get to the numbers—but with an important reminder. “Normal” can vary quite a bit from person to person. Just like some people are naturally taller or shorter, some men naturally have higher or lower testosterone levels and still feel fine.

That said, most doctors use a reference range to define what’s considered normal. For total testosterone, the typical range is about 300 to 1,000 nanograms per deciliter (ng/dL). Some labs may use slightly different ranges, but this is a good general guide.

There’s also something called free testosterone—this is the testosterone that isn’t bound to proteins in the blood and is available for the body to use. Free testosterone is often more important than the total number because it reflects how much active hormone is really at work.

Still, the total testosterone level is usually the starting point for testing, and it’s what most people mean when they talk about testosterone numbers.

RELATED READ: How Free Testosterone Affects Female Energy, Fatigue, and Vitality: What Every Woman Should Know

Testosterone Levels by Age: What’s Typical?

Testosterone levels peak during late adolescence and early adulthood. After that, they tend to decline—usually by about 1% per year starting in your 30s or 40s. But that decline can speed up with poor lifestyle habits, certain medical conditions, or chronic stress.

Here’s a rough idea of what average total testosterone levels might look like at different ages:

• Teens (12–19): 300–1,200 ng/dL
• 20s: 600–1,000 ng/dL
• 30s: 500–900 ng/dL
• 40s: 400–800 ng/dL
• 50s: 350–750 ng/dL
• 60s and above: 300–700 ng/dL

Remember, these are averages, not strict rules. Some men in their 60s still have levels in the 800s and feel great, while others in their 30s might be down around 350 and feel awful. It’s all about the full picture—your symptoms, lifestyle, and lab results combined.

Why Testosterone Declines With Age

So, why do testosterone levels drop as men get older? The biggest reason is simply natural aging. The testicles gradually produce less testosterone over time. But other factors can speed up that decline.

One of the biggest culprits is weight gain, especially around the belly. Fat tissue can convert testosterone into estrogen, a process that lowers usable testosterone levels even more. That’s why obese men often have lower levels of testosterone, even if they’re still relatively young.

Chronic stress is another major player. When stress levels are high, the body produces more cortisol, a hormone that competes with testosterone and can suppress its production. Poor sleep, heavy drinking, low physical activity, and certain medications can all take a toll too.

Medical conditions like type 2 diabetes, metabolic syndrome, liver or kidney disease, and pituitary problems can also lower testosterone levels.

In short, it’s not just about age. Lifestyle and health choices have a massive impact on how quickly testosterone declines—or whether it stays strong into your later years.

How Do You Know If Your Testosterone Is Low?

Here’s where things get tricky. Many of the symptoms of low testosterone are subtle, and they can easily be mistaken for just getting older, being tired, or stressed. But if they’re showing up together, it could be a sign your levels are dipping too low.

Common symptoms of low testosterone include:

• Low energy or constant fatigue
• Decreased sex drive
• Difficulty getting or maintaining erections
• Mood changes like depression, irritability, or lack of motivation
• Trouble concentrating or “brain fog”
• Increased body fat, especially around the belly
• Loss of muscle mass and strength
• Decreased bone density or fractures
• Reduced facial or body hair
• Poor sleep

It’s important to remember that one or two of these symptoms don’t automatically mean you have low testosterone. But if you’re noticing several of them, and they’re affecting your quality of life, it’s worth getting tested.

What Causes Low Testosterone in Younger Men?

While testosterone naturally drops with age, some younger men experience low levels too. When this happens, it’s often a sign of an underlying issue. Possible causes include:

• Obesity or poor diet
• Sleep deprivation, especially from conditions like sleep apnea
• Chronic stress or burnout
• Excess alcohol or drug use
• Overtraining without enough recovery
• Medications, including opioids and steroids
• Hormonal disorders like low LH/FSH from pituitary issues
• Infections or injuries affecting the testicles
• Genetic conditions, like Klinefelter syndrome

In some cases, low testosterone in younger men can be reversed by fixing the root cause, like improving sleep, losing weight, or managing stress. In other cases, medical treatment may be needed.

When Should You Get Your Testosterone Tested?

If you’re feeling healthy, energetic, and strong, you probably don’t need to rush to the doctor just to check your testosterone. But if you’re noticing clear symptoms—especially low libido, chronic fatigue, or trouble with erections—it might be time to get it checked.

Testosterone is usually tested with a simple blood test. Because testosterone levels are highest in the morning, most doctors recommend testing between 7:00 a.m. and 10:00 a.m. And it’s often a good idea to test more than once, because levels can vary from day to day.

If your total testosterone comes back below 300 ng/dL, and you’re experiencing symptoms, your doctor may diagnose you with low testosterone, also called hypogonadism.

But again, your symptoms matter. A man with a level of 320 ng/dL who feels terrible might need help, while another man with 280 ng/dL and no symptoms might not need treatment at all.

Can You Boost Testosterone Naturally?

In many cases, yes. Especially if your levels are low but not dangerously so, making some key lifestyle changes can go a long way. These strategies can help support healthy testosterone levels:

Get enough quality sleep—aim for 7 to 9 hours a night. Testosterone production happens mostly during deep sleep.

Maintain a healthy body weight, especially around the waist. Belly fat can suppress testosterone.

Exercise regularly, especially strength training and high-intensity interval training (HIIT). These workouts have been shown to boost testosterone naturally.

Eat a nutrient-rich diet with plenty of protein, healthy fats, zinc, vitamin D, and magnesium. Avoid ultra-processed junk food.

Manage stress through activities like meditation, breathing exercises, nature walks, or hobbies. Chronic stress is a major testosterone killer.

Cut back on alcohol, and avoid smoking or recreational drug use. These habits damage hormone balance.

Fix sleep apnea if you have it. It’s one of the most overlooked causes of low testosterone.

These changes take time, but they can improve not just testosterone, but overall health, energy, and longevity.

What About Testosterone Replacement Therapy (TRT)?

If lifestyle changes aren’t enough, and your testosterone levels are clearly low—with symptoms that interfere with life—your doctor might talk to you about Testosterone Replacement Therapy (TRT).

TRT can come in several forms, like gels, patches, injections, or pellets placed under the skin. The goal is to bring testosterone levels back into a healthy range and improve quality of life.

For many men, TRT helps restore energy, sex drive, strength, mood, and mental sharpness. But it’s not a one-size-fits-all solution. There are pros and cons.

TRT can suppress natural testosterone production, affect fertility, and may increase the risk of blood clots, acne, or prostate issues in some men. It also requires regular follow-ups, blood work, and careful monitoring.

That’s why TRT should only be done under the care of a knowledgeable healthcare provider. Don’t try to self-medicate with testosterone from shady online sources. It’s dangerous and often illegal.

Final Thoughts: Know Your Numbers, But Listen to Your Body

Testosterone is a powerful hormone, but it’s not just about numbers on a lab test. It’s about how you feel, how you function, and how your body is aging.

Yes, testosterone naturally drops with age—but that doesn’t mean you’re doomed to low energy, low sex drive, or muscle loss. By understanding your levels, staying active, managing stress, and taking care of your body, you can keep your hormones working for you—not against you.

If something feels off, don’t be afraid to speak up and ask for testing. And if your levels are low, know that there are options—both natural and medical—to help you feel like yourself again.

Getting older doesn’t mean losing your edge. It means getting smarter about your health—and testosterone is a key part of that picture.

Frequently Asked Questions (FAQs)

1. At what age do testosterone levels start to decline in men?

Testosterone levels typically begin to decline around age 30, decreasing at a rate of about 1% per year. However, lifestyle factors like poor diet, stress, lack of sleep, and excess weight can speed up the decline even earlier.

2. Can low testosterone be temporary?

Yes. Low testosterone caused by stress, illness, lack of sleep, or certain medications can be temporary. In these cases, levels may return to normal once the underlying issue is resolved. That’s why doctors often recommend repeat testing before making a diagnosis.

3. How do I know if my testosterone level is normal for my age?

The best way is to compare your blood test results with age-based averages and lab reference ranges. However, feeling healthy and symptom-free is just as important. If you feel fatigued, moody, or have a low sex drive, it may be worth getting evaluated, even if your numbers fall within the "normal" range.

4. Can diet really increase testosterone levels?

Yes, certain nutrients support testosterone production. Zinc, magnesium, vitamin D, healthy fats, and protein are essential. Diets high in sugar, processed foods, or alcohol can lower testosterone. So eating clean, whole foods can naturally support hormone balance.

5. Is it safe to take testosterone boosters or supplements?

Some natural supplements—like vitamin D, zinc, magnesium, and ashwagandha—have shown mild benefits in men with deficiencies. However, over-the-counter “testosterone boosters” are largely unregulated, and many don’t work. It's best to consult a healthcare provider before taking anything.

6. Can I improve testosterone without medication or TRT?

Yes, many men improve their testosterone naturally through lifestyle changes—such as exercising regularly, losing excess body fat, sleeping better, and managing stress. These changes often raise testosterone levels enough to reduce or eliminate symptoms, especially if the levels were only slightly low.

7. Does having low testosterone mean I’ll need treatment for life?

Not necessarily. If your low testosterone is due to a temporary cause (like poor sleep or excess weight), fixing those issues may restore levels. However, if you have primary hypogonadism or age-related testosterone decline that affects your quality of life, ongoing treatment like TRT may be considered.

8. Can low testosterone affect mental health?

Absolutely. Low testosterone is linked to symptoms like depression, irritability, anxiety, lack of motivation, and even brain fog. Many men report feeling mentally sharper and more emotionally balanced after their testosterone levels improve.

9. Is testosterone testing covered by insurance?

In many cases, yes. If you have symptoms of low testosterone, your healthcare provider can order a test that is usually covered by insurance. However, coverage varies, so it’s best to check with your insurance provider first.

10. Does low testosterone affect fertility?

Yes, it can. Testosterone plays a key role in sperm production. However, TRT (testosterone replacement therapy) can actually reduce fertility by suppressing natural sperm production. If fertility is a concern, talk to your doctor about alternatives like clomiphene citrate or hCG therapy.