High Stress, Low T
Stress kills your testosterone levels, and it can be hard to get them back up. Here's how to fight chronic stress and keep the T pumping.
Stress can save your life. Short-term or acute stress releases adrenaline and norepinephrine, sharpening focus, reaction time, and decision-making. It increases heart rate and blood flow to muscles, preparing your body for action. Acute stress can even strengthen your memory via cortisol release, which enhances your brain's ability to retain info.
But stress can also slowly kill you. You already know that long-term chronic stress wrecks your health, but you may not know that it can tank your testosterone levels. It's called stress-induced hypogonadism.
What is Stress-Induced Hypogonadism?
Stress-induced low testosterone is different than other types of hypogonadism. It can hit men at any age, even teenagers and guys in their 20s. It's directly related to the body's response to chronic or intense stress rather than age-specific biological decline. See if any of these stressors sound familiar:
- Career or school workload
- Family or relationship problems
- Poor sleep
- A not-so-great diet
- Financial insecurity
- Burdensome responsibilities
- Extended periods of grief or anxiety
- Excess training without adequate recovery (more common with endurance exercise)
Prolonged or intense stress increases cortisol, disrupting the normal functioning of the hypothalamic-pituitary-gonadal (HPG) axis, leading to reduced production of sex hormones. Chronic stress also increases inflammatory cytokines, which impair gonadal function.
The signs and symptoms are similar to age-related low T:
- Decreased sex drive and erectile dysfunction
- Fatigue and reduced muscle mass
- Depression and difficulty concentrating
How to Fight It
"Stop being stressed" is good but often impractical advice. Stress is tough to avoid completely, but we can build a foundation of health that prevents chronic stress from zapping our T levels. Here's what to do:
1. Top Off Your Magnesium, Zinc, and Selenium Levels
Magnesium regulates the HPA axis and supports testosterone production. Low magnesium amplifies the effects of stress by increasing cortisol levels and reducing the ability to relax and sleep well. It also impairs testosterone synthesis and bioavailability.
Zinc is also essential for testosterone synthesis and immune function. Low zinc reduces T levels, disrupts the HPG axis, and weakens stress resilience.
Selenium is crucial for antioxidant defense and T production. Low selenium impairs Leydig cell function and worsens stress-induced oxidative damage.
Most people are deficient in at least one of these minerals. Take 400 mg of magnesium, 30 mg of zinc, and 200 mcg of selenium daily, preferably at night. Use the Albion-chelated form to ensure maximum absorption. That's four tablets of Elitepro Vital Minerals (Buy at Amazon).
2. Take Vitamin D3
Vitamin D supports testosterone production, immune health, and mood regulation. Low vitamin D is linked to reduced testosterone levels, worsened mood, and impaired stress-coping mechanisms.
Take 5000 IU daily of microencapsulated D3. The microencapsulation process greatly increases bioavailability. That's one softgel daily of D Fix High Absorption Vitamin D (Buy at Amazon).
3. Ramp Up Omega-3 Intake
Omega-3 fatty acids (fish oil) reduce inflammation, regulate cortisol levels, and support brain health. Low omega-3 levels increase inflammation and dysregulation of cortisol, both of which suppress testosterone.
Take three softgels daily of Flameout DHA-Rich Fish Oil (Buy at Amazon). DHA is a primary structural component of the brain and supports neural integrity, particularly in the prefrontal cortex, involved in emotion regulation. DHA also maintains the fluidity of brain cell membranes and protects against the negative effects of chronic stress. Studies show that DHA helps modulate the HPA axis, reducing excessive cortisol secretion caused by chronic stress.
4. If Needed, Force a Testosterone Boost
During especially stressful times, consider using a natural T-booster. The one with the most scientific backing is the LJ100 form of Longjack. It safely increases testosterone by two actions:
- Synthesizing testosterone by blocking its aromatization into estrogen.
- Stimulating testosterone production in testicle Leydig cells.
In one study, researchers recruited 32 men and 31 women diagnosed with moderate stress. Half received 200 mg of Longjack daily and half got a placebo. After four weeks, the Longjack users had a boost in testosterone and a decrease in cortisol, along with experiencing less stress-induced mood issues.
The researchers said that taking Longjack is "...an effective approach to shielding the body from the detrimental effects of chronic stress from daily stressors, dieting for weight loss, sleep deprivation, and intense exercise."
The LJ100 form (300 mg) is found in Omega-Man High Absorption Longjack (Buy at Amazon). Take one softgel daily.
