Natural Remedies for Andropause: Evidence-Based Solutions for UK Men 60+

by Goldman Labs Team

Feeling more tired than usual? Lost that spark in the bedroom? You're not alone. Research shows testosterone levels in men decline by approximately 1% per year from age 30 onwards [41], creating a cascade of changes that affect millions of UK men as they age.

Often called "male menopause," andropause typically affects men between 40 and 65 [41] [2], though every man's experience differs. For some, these hormonal shifts signal genuine testosterone deficiency—what doctors call late-onset hypogonadism [41] [41]. The symptoms can feel overwhelming: anxiety, mood swings, loss of sex drive, erectile dysfunction, depression, crushing fatigue, and muscle loss [41].

Most men facing these challenges get steered straight toward hormone replacement therapy. But natural andropause treatment options offer a different path. Herbal supplements for testosterone support and alternative treatments have gained serious attention as men seek evidence-based solutions without the risks that come with pharmaceutical interventions. Studies reveal these symptoms become more likely when total testosterone falls between 8 and 13 nmol/L (2.3 to 3.7 ng/ml) [41]—highlighting why understanding and addressing declining hormone levels matters so much.

This guide explores scientifically-backed natural remedies that help UK men over 60 manage andropause symptoms effectively. Discover essential nutrients, lifestyle modifications, and practical approaches to support hormonal balance during this significant life stage.

Understanding Andropause in Men Over 60

"Some men develop depression, loss of sex drive, erectile dysfunction, and other physical and emotional symptoms when they reach their late 40s to early 50s." — NHS (National Health Service, UK), Official UK government health authority

Comparison of menopause and andropause symptoms including mood swings, depression, weight changes, and muscle loss in men and women.

_{Image Source:}_{Yahoo Lifestyle Canada}

Most people think andropause works just like menopause. It doesn't. Unlike the dramatic hormonal shift women experience during menopause, andropause represents a gradual decline in testosterone that affects men as they age. The term "male menopause" can mislead—hormonal changes in men work completely differently from those in women.

What is andropause and how it differs from menopause

Andropause, more accurately called late-onset hypogonadism, describes the gradual reduction in testosterone production that happens naturally as men age. The key difference between andropause and female menopause lies in the pattern of hormone changes. Women experience abrupt cessation of ovulation with rapid hormonal shifts, while men undergo a slow, progressive decline in testosterone levels [41]. This gradual nature means many men don't immediately recognise what's happening to their bodies.

Here's another crucial difference—unlike menopause which marks the end of fertility in women, men experiencing andropause typically remain fertile, though their reproductive capacity may diminish [41]. The medical community views andropause not as a distinct event but rather as part of natural ageing, potentially accelerated by lifestyle factors or underlying health conditions.

When and why testosterone levels decline

Research reveals testosterone production begins decreasing from approximately age 30-35, with serum levels declining at about 1% annually [41]. More concerning for many men, free testosterone (the biologically active form) shows a pronounced reduction of 1.3-2% per year [41]. By age 75, a typical man will have lost approximately 30% of the testosterone he had at age 25 [41].

The mechanisms behind this decline affect multiple systems. Ageing impacts the hypothalamic-pituitary-gonadal axis, primarily through decreased gonadotropin-releasing hormone (GnRH) secretion and reduced Leydig cell responsiveness to luteinizing hormone (LH) stimulation [41]. One clinical study revealed that increasing age led to decreased GnRH output while pituitary responsiveness to GnRH remained normal [41].

Chronic inflammation—a hallmark of ageing—also contributes to testosterone reduction. A 2022 study using single-cell RNA sequencing on testicular tissue revealed upregulation of inflammation-induced genes as a common feature in aged testicular cells [41].

Common symptoms in older UK men

Andropause symptoms manifest across physical, psychological, and sexual domains, often making diagnosis challenging due to overlap with normal ageing. Studies suggest approximately 20% of men over 60 have testosterone levels below normal range, rising to 50% in those over 80 [41].

Sexual symptoms typically prompt medical consultation:

Reduced sex drive and libido [41]
Erectile dysfunction or decreased spontaneous erections [41]
Reduced sexual activity and performance [41]

Physical manifestations include:

Increased fatigue and lack of energy [41]
Loss of muscle mass and reduced strength [41]
Increased body fat, particularly around the abdomen [41]
Development of "man boobs" (gynaecomastia) [41]
Decreased bone density increasing fracture risk [41]
Sleep disturbances and insomnia [41]

Psychological impacts often involve:

Mood swings and irritability [41]
Depression and anxiety [41]
Poor concentration and memory problems [41]
Decreased self-confidence and motivation [41]

Many serious health conditions link to low testosterone levels, including osteoporosis, Alzheimer's disease, obesity, diabetes, and cardiovascular disease [41]. A prospective study following men for nearly 12 years found those with the lowest testosterone levels (<241 ng/dl) were 40% more likely to die than those with higher levels, independent of age and lifestyle factors [41].

For men considering natural remedies for andropause, understanding these symptoms and mechanisms provides essential context for addressing hormonal changes effectively.

How Lifestyle Affects Hormonal Health

"Lifestyle factors or psychological problems can also be responsible for many of these symptoms." — NHS (National Health Service, UK), Official UK government health authority

Daily habits shape your hormonal health more than you might realise. Beyond the natural decline that comes with age, your lifestyle choices can either support or sabotage testosterone production in your 60s and beyond.

The role of body fat and muscle mass

Body composition and testosterone work together in a powerful feedback loop. Research shows the more body fat you carry—especially around your middle—the lower your testosterone levels drop. For every 1% increase in total body fat, testosterone decreases by approximately 11.97 ng/dL [41]. Abdominal fat proves particularly problematic, causing a 9.36 ng/dL reduction [41].

Why does this happen? Excess fat tissue contains high levels of aromatase, an enzyme that converts your precious testosterone into oestrogen. Worse still, fat cells pump out inflammatory chemicals that further suppress testosterone production [41]. Visceral fat—the type that wraps around your internal organs—creates the biggest problems by promoting insulin resistance and hormonal disruption [41].

The good news? Muscle mass works in your favour. Research demonstrates testosterone levels increase by 12.62 ng/dL for every 1% increase in lean muscle [41]. More muscle means better testosterone production, which then helps you maintain that muscle—creating an upward spiral of hormonal health.

Impact of sleep and stress on testosterone

Restricting sleep to less than five hours nightly can slash your testosterone levels by 10-15% within just one week [41]. That's equivalent to aging 10-15 years in terms of hormonal decline [41].

Your body releases most of its daily testosterone during sleep, particularly during REM phases [41]. Sleep debt builds up over years from insufficient rest, shift work, and sleep disorders like apnea [41]. Unfortunately, one in three adults get less than 7 hours nightly, with this problem worsening as we age [41].

Chronic stress compounds the damage by impairing proteins essential for testosterone production [41]. High cortisol—your primary stress hormone—creates a destructive environment that directly opposes testosterone's muscle-building effects [41]. Managing stress becomes crucial for natural andropause treatment.

Exercise types that support hormone balance

Not all exercise helps your testosterone equally. Research identifies specific approaches that deliver the biggest hormonal benefits for men over 60:

Resistance training produces the strongest response. Studies show resistance exercises can boost testosterone levels by up to 21.6% [3]. Compound movements like squats and deadlifts that work multiple muscle groups deliver the most significant benefits [7].

High-intensity interval training (HIIT) offers substantial gains through brief bursts of intense effort. Research reveals 90-second sprint intervals boost free testosterone more effectively than 45 minutes of steady jogging [7].

Balance is key—while resistance training and HIIT provide optimal testosterone support, moderate cardio offers complementary benefits for metabolic health and stress reduction [8].

Exercise doesn't just support hormones—it improves insulin sensitivity and reduces inflammation, both factors linked to testosterone decline [43]. However, excessive endurance training without proper recovery can backfire and lower testosterone levels [3]. The sweet spot combines enough intensity to stimulate hormonal responses with adequate recovery to prevent counterproductive stress.

When combined with appropriate natural remedies for andropause, these lifestyle modifications provide a solid foundation for managing hormonal health in your 60s and beyond.

6 Natural Remedies for Andropause Backed by Science

Science-backed natural approaches offer real hope for men experiencing andropause symptoms. These evidence-based remedies provide effective alternatives for addressing hormonal imbalances without pharmaceutical risks.

1. Vitamin D – supports testosterone production link

Vitamin D works more like a hormone than a vitamin, directly influencing how your body produces testosterone. Men who took 3,332 IU of vitamin D daily for one year saw a remarkable 25% increase in testosterone levels [9]. This happens because vitamin D receptors are present throughout the male reproductive tract, including the testes where testosterone gets produced [10].

The connection works both ways—low vitamin D means lower testosterone, while adequate levels support optimal hormonal function. Research shows men with serum vitamin D levels below 25 nmol/L had significantly lower total and bioavailable testosterone compared to those with higher levels [10].

For best results, experts recommend 3,000–5,000 IU daily for deficient individuals [9]. You can get this through sun exposure, fatty fish, egg yolks, and supplements when needed.

2. Zinc – essential for hormone regulation link

Zinc deficiency hits male hormonal health hard. Research reveals a dramatic 75% drop in testosterone after just six months of inadequate zinc intake [9]. This mineral acts as a crucial catalyst for testosterone production, supporting Leydig cell function in the testes [11].

Clinical studies confirm zinc supplementation effectively improves testosterone levels, particularly in deficient men [11]. Even better, zinc helps inhibit aromatase—the enzyme that converts testosterone to oestrogen—maintaining healthier hormonal balance [9].

Oysters contain the highest natural zinc levels, followed by red meat, poultry, beans, and nuts. For supplementation, experts typically recommend 15–30 mg daily using zinc citrate or picolinate [9], though excessive intake may cause digestive issues [4].

3. Magnesium – improves sleep and testosterone link

Magnesium delivers double benefits for andropause symptoms by supporting both testosterone and sleep quality. Research shows men taking 450 mg of magnesium daily for four weeks increased testosterone levels by 24% [9]. This effect appears strongest in physically active individuals [12].

The mineral works by reducing Sex Hormone-Binding Globulin (SHBG), increasing free testosterone availability, whilst enhancing deep sleep—when most testosterone production occurs [9]. Studies found magnesium supplementation reduced sleep onset time by 17.36 minutes compared to placebo [13].

Find magnesium in leafy greens, nuts, seeds, avocados and dark chocolate. For supplementation, 300–450 mg daily of magnesium glycinate or citrate works well [9], with research showing these forms cause fewer digestive side effects [12].

4. B Vitamins – support energy and mood link

B vitamins support multiple processes relevant to andropause management. These nutrients help with energy production, stress management, and neurotransmitter synthesis during hormonal changes [14].

Vitamins B6, B9 and B12 prove particularly important for producing serotonin and dopamine—neurotransmitters that regulate mood and may ease irritability common during andropause [14]. B12 and folate also support cognitive function, potentially helping with memory and concentration challenges [14].

Whole grains, meat, eggs, dairy, leafy greens and legumes contain B vitamins naturally. Take B vitamin complexes in the morning with breakfast for energy support throughout the day, whilst B12 and B6 may also benefit evening supplementation due to their sleep-supporting role [14].

5. Omega-3 fatty acids – reduce inflammation link

Recent research reveals significant connections between omega-3 fatty acids and testosterone levels in men. A study involving 8,686 adult men found positive associations between specific omega-3s and testosterone, particularly docosapentaenoic acid (DPA) [15].

Body composition influences these benefits—normal-weight men (BMI <25) showed significant positive associations between total omega-3, alpha-linolenic acid and testosterone. Meanwhile, obese men (BMI ≥30) demonstrated positive correlations with EPA, DHA, and DPA [15].

Omega-3's anti-inflammatory properties likely drive these benefits, reducing chronic inflammation associated with ageing and obesity that suppresses testosterone [15]. Get omega-3s from fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts [16].

6. Herbal supplements – like ashwagandha and fenugreek link

Ashwagandha and fenugreek show the strongest scientific support among herbal andropause options. Clinical trials found men taking 600 mg of ashwagandha root extract daily experienced testosterone increases between 10-22% [17]. Participants also reported improved sexual wellbeing across multiple areas, including desire and arousal [18].

Fenugreek extracts show similar promise. A 12-week study in men aged 43-70 found 600 mg daily of specialised fenugreek extract increased total testosterone by 12.2% compared to a 6.1% decrease in the placebo group [17].

Other herbs with potential benefits include dandelion and rooibos extracts. Research examining a complex of these herbs found significantly increased testosterone levels (43% improvement), improved sperm count and activity, and enhanced physical performance [19].

These natural remedies for andropause work best when combined with lifestyle modifications to address hormonal health in men over 60.

Supplements vs Lifestyle Changes: What Works Best?

Deciding between supplements and lifestyle changes often feels overwhelming for men dealing with andropause symptoms. Research reveals which approaches deliver the most substantial benefits for hormonal health after age 60.

When to consider supplements

Supplements work best when you have specific nutritional gaps. Men with diagnosed deficiencies in vitamin D, zinc, or magnesium often see significant improvements from targeted supplementation [20]. But here's the reality—no supplement has convincingly demonstrated universal effectiveness for all men experiencing andropause symptoms [21].

Before adding herbal supplements for testosterone support, consider potential medication interactions that could cause unwanted side effects [2]. Healthcare professionals remain essential partners in this journey, as individualised approaches typically yield superior results.

How diet and exercise compare

Exercise wins when it comes to hormonal benefits. A 12-week study showed increased physical activity had substantially greater effects on raising testosterone levels in overweight and obese men compared to calorie restriction alone [6]. Researchers found a direct positive correlation between daily step count and testosterone increases [6].

Resistance training and high-intensity interval training provide the most substantial testosterone benefits. Diet plays a supporting role through specific elements that support testosterone:

Foods rich in selenium (particularly Brazil nuts)
Ground flaxseed (approximately one tablespoon daily)
Green tea
Multicoloured fruits and vegetables [20]

For men seeking natural remedies for andropause, the evidence suggests weight loss of at least 10% can significantly increase circulating testosterone levels [22].

Combining both for better results

The research strongly supports a combined approach. Clinical studies show intensive lifestyle changes incorporating both exercise and dietary modifications can boost testosterone levels by approximately 33 ng/dL (1.15 nmol/L) [22]. This integrated approach tackles multiple factors simultaneously—reducing inflammation, improving insulin sensitivity, and enhancing sleep quality.

Start with foundational lifestyle habits first, then supplement strategically where deficiencies exist. Men typically begin experiencing improvements within 4-6 weeks of implementing consistent lifestyle changes [21]. Once this foundation is established, targeted supplements can address specific nutritional gaps or provide additional support where lifestyle changes alone fall short.

Consistency matters more than perfection—maintaining moderate, sustainable habits yields better long-term outcomes than short-term extreme measures.

Safety and Effectiveness for Men 60+

Doctor consulting an elderly patient about supplements in a medical office with medication bottles on the table.

_{Image Source:}_{Autoimmunity Care}

Safety becomes more important as men age, especially when exploring natural remedies for andropause. Understanding both benefits and potential risks helps you make informed decisions about managing hormonal health naturally.

Are natural remedies safe for older adults?

Natural approaches typically offer a gentler alternative to testosterone replacement therapy (TRT), which carries risks including blood clots, heart attack, and stroke [23]. Most herbal extracts are well-tolerated with minimal adverse effects [17]. But like any health intervention, natural doesn't always mean harmless.

Excessive supplementation creates specific concerns for older adults:

Too much zinc may cause anaemia and immune system problems [24]
Excessive vitamin D can lead to digestive issues, weakness, confusion, heart rhythm problems, and kidney damage [24]

Here's what many men don't realize—dietary supplement manufacturers don't require FDA approval, nor does the agency regulate supplement quality and safety [5]. This means products may contain ingredients or dosages different from those listed on labels [5].

Interactions with medications

Men over 60 often take multiple medications, making interactions a real concern. Some important considerations include:

B vitamins affecting blood thinning medications
Herbal remedies potentially interacting with medications for diabetes, blood pressure, or heart conditions

Insulin dosages may need adjustment when starting testosterone-supporting supplements since they can affect blood sugar levels [1]. Blood-thinning medications may require closer monitoring too [1].

How to monitor progress safely

Regular monitoring ensures both effectiveness and safety of natural andropause treatments. Here's what works best:

Establish baseline measurements before beginning any regimen
Schedule regular check-ups including testosterone levels, haemoglobin, hematocrit, cholesterol, and liver function tests [25]
Consider prostate exams and PSA tests, particularly if there's family history of prostate issues [26]

Watch for new symptoms like headaches, dizziness, nausea, or increased asthma symptoms—these may indicate adverse reactions requiring medical attention [17]. Most importantly, consult healthcare providers before starting any supplement regimen [5]. This simple step can prevent complications and ensure you get the best results from natural approaches.

UK Regulations and the Goldman Laboratories Approach

Chart illustrating EU batch testing roles in medicine authorisation, facility supervision, and export/import for manufacturers and marketers.

_{Image Source:}_{The Association of the British Pharmaceutical Industry}

The supplement industry operates under different rules than prescription medications—a reality every man should understand when choosing natural remedies for andropause.

How supplements are regulated in the UK

The Medicines and Healthcare products Regulatory Agency (MHRA) oversees supplement regulation, but the standards differ significantly from pharmaceutical products. Supplement manufacturers don't need to provide extensive clinical evidence before bringing products to market [27]. This creates an interesting situation—many testosterone-supporting supplements make bold claims despite limited scientific backing. Research shows only 5.5% of supplements had more than two studies examining their effect on testosterone levels [27].

This regulatory approach offers both benefits and challenges. Men gain access to natural options without lengthy approval processes, but they also bear more responsibility for evaluating product quality and claims.

What to look for in quality products

Smart supplement shopping requires knowing the right quality markers:

Evidence-based formulations containing ingredients with actual clinical research support
Transparent labelling listing exact ingredient amounts rather than hiding behind proprietary blends
Third-party testing verifying product purity and potency
Manufacturing standards such as Good Manufacturing Practise (GMP) certification

Quality supplements avoid making direct medical claims like "treats erectile dysfunction" or "cures low testosterone," as such statements violate regulatory guidelines [27]. Instead, they focus on supporting general health and wellbeing.

Goldman Laboratories' evidence-based solutions

Goldman Laboratories represents the evidence-based approach to natural andropause treatment. Their formulations focus on ingredients with scientific validation, incorporating key nutrients like vitamin D, zinc, and magnesium, alongside herbal remedies backed by clinical research.

Rather than making exaggerated claims, reputable manufacturers like Goldman Laboratories emphasise education. They explain the scientific mechanisms behind their ingredients, helping men make informed decisions about managing andropause symptoms naturally.

Conclusion

Andropause doesn't have to steal your vitality. This gradual testosterone decline affects virtually every aspect of male wellbeing—from physical strength to mood and sexual function—but the science shows clear pathways to reclaim your energy and confidence.

The evidence speaks for itself. Essential nutrients like Vitamin D can boost testosterone by up to 25% with proper supplementation. zinc acts as a crucial catalyst for hormone production, while magnesium delivers dual benefits for both testosterone and sleep quality. B vitamins tackle energy and mood challenges head-on, and omega-3 fatty acids fight the inflammation that suppresses hormone production.

herbal remedies like ashwagandha and fenugreek show remarkable results—clinical trials reveal testosterone increases between 10-22% for ashwagandha and 12.2% for specific fenugreek extracts. These natural options offer real alternatives without pharmaceutical risks.

Lifestyle changes deliver the strongest foundation. Resistance training and high-intensity interval training create powerful hormonal responses, while maintaining healthy body composition generates positive feedback loops for testosterone production. Quality sleep becomes non-negotiable—most testosterone release happens during nighttime hours.

The winning strategy combines both approaches. Establish consistent exercise and dietary habits first, then add targeted supplements where deficiencies exist. This integrated method consistently outperforms either strategy alone.

Safety remains crucial, especially for men taking medications. Regular monitoring through appropriate testing ensures both safety and effectiveness. The UK's regulatory environment means choosing products with transparent labelling, third-party testing, and evidence-based formulations from reputable manufacturers.

Many men over 60 experience substantial improvements in energy, mood, physical performance, and sexual wellbeing through these scientifically-validated natural remedies for andropause. The tools exist to restore vitality during this significant life stage—the choice to use them is yours.

Key Takeaways

Natural remedies offer evidence-based solutions for managing andropause symptoms in men over 60, providing safer alternatives to hormone replacement therapy whilst addressing the gradual testosterone decline that affects energy, mood, and sexual health.

• Vitamin D acts like a hormone: Supplementing with 3,000-5,000 IU daily can increase testosterone levels by up to 25% in deficient men.

• Resistance training delivers the strongest hormonal response: Compound exercises like squats and deadlifts can boost testosterone by up to 21.6%.

• Sleep quality directly impacts testosterone production: Less than 5 hours nightly can decrease testosterone by 10-15% within just one week.

• Body composition creates a hormonal feedback loop: Every 1% increase in muscle mass raises testosterone by 12.62 ng/dL, whilst excess body fat lowers it.

• Herbal remedies show clinical promise: Ashwagandha (600mg daily) can increase testosterone by 10-22%, whilst fenugreek extract improved levels by 12.2% in trials.

• Combined approaches work best: Integrating lifestyle changes with targeted supplementation yields superior results compared to either strategy alone.

The key to successful andropause management lies in establishing consistent exercise and dietary habits first, then adding evidence-based supplements to address specific nutritional deficiencies. Regular monitoring with healthcare providers ensures both safety and effectiveness, particularly important for men taking medications or with underlying health conditions.

FAQs

Q1. What are the most effective natural remedies for managing andropause symptoms? The most effective natural remedies include vitamin D supplementation, zinc intake, magnesium for sleep and testosterone support, B vitamins for energy and mood, omega-3 fatty acids to reduce inflammation, and herbal supplements like ashwagandha and fenugreek. These, combined with lifestyle changes such as resistance training and maintaining a healthy body composition, can significantly help manage andropause symptoms.

Q2. How does exercise impact testosterone levels in men over 60? Exercise, particularly resistance training and high-intensity interval training (HIIT), can significantly boost testosterone levels in men over 60. Resistance exercises can increase testosterone by up to 21.6%, while HIIT has been shown to be more effective than steady-state cardio. Regular exercise also helps maintain muscle mass and reduce body fat, both of which positively influence testosterone production.

Q3. Can dietary changes help with andropause symptoms? Yes, dietary changes can help manage andropause symptoms. Consuming foods rich in zinc, vitamin D, and omega-3 fatty acids can support testosterone production. Additionally, maintaining a balanced diet that promotes healthy body composition is crucial, as excess body fat can lead to increased conversion of testosterone to oestrogen.

Q4. Are natural remedies for andropause safe for older men? Generally, natural remedies are considered safer than hormone replacement therapy for managing andropause symptoms. However, it's important to consult with a healthcare provider before starting any new supplement regimen, especially for men over 60 who may be taking other medications. Some supplements can interact with medications or have side effects if taken in excessive amounts.

Q5. How long does it take to see results from natural andropause treatments? The time frame for seeing results from natural andropause treatments can vary, but many men begin experiencing improvements within 4-6 weeks of implementing consistent lifestyle changes. For supplements, effects may be noticeable within a similar timeframe, though individual responses can differ. It's important to maintain these changes long-term for sustained benefits.

References

Language