What can a man take to balance hormones?

Abstract Summary

Objective

To examine what men can take or do to help balance their hormones, and evaluate where evidence supports benefit.

Context

Men’s hormone levels naturally shift with age, lifestyle, stress, diet, and health conditions. Many seek ways to maintain vitality, libido, muscle mass, and energy through hormone support — whether via diet, lifestyle, supplementation or therapy.

Methods Used

Approach

Synthesis of evidence from diet–hormone studies, clinical recommendations for hormone therapy, and research on lifestyle factors influencing sex hormones and endocrine balance.

Data Collection

Data drawn from meta-analyses comparing different diets and their influence on testosterone levels; clinical guidelines for testosterone deficiency and its treatment; and observational or interventional studies linking exercise, sleep, stress, and nutrition to hormonal health.

Researchers’ Summary of Findings

• A meta-analysis comparing low-fat versus higher-fat diets in men found that low-fat diets were associated with significant reductions in total and free testosterone levels, as well as reductions in other androgens — suggesting dietary fat intake may influence maintenance of healthy sex hormone levels.

• Lifestyle factors matter: chronic stress, poor sleep, sedentary behavior, under-nutrition or unhealthy diet patterns correlate with lower testosterone and altered hormone balance. Clinical guidance on male hormone health underscores lifestyle as a first-line factor.

• For men with medically diagnosed hormone deficiency (e.g. low testosterone) — after thorough evaluation — medically supervised hormone therapy (e.g. testosterone replacement therapy) remains the most effective and reliable way to restore hormone levels and alleviate related symptoms.

Health Implications

For most men, prioritizing a foundation of balanced diet (including healthy fats), regular exercise, stress management, and sufficient sleep offers the safest and potentially most effective way to support hormone balance. When there is clinical evidence of hormone deficiency, medical therapy under supervision may be appropriate. Natural or lifestyle-based measures should form the base; therapeutics or supplementation used only when indicated.