Male Menopause Support: Testosterone, Muscle, Prostate Health, and Restful Sleep
“Male menopause,” often referred to as andropause, reflects the gradual decline in testosterone and vitality that many men experience with age. Symptoms such as reduced motivation, loss of muscle mass, decreased strength, nighttime urination, and disrupted sleep are common—but evidence-based nutrition and lifestyle strategies can make a meaningful difference.
This guide integrates current research on testosterone, metabolic health, urinary function, and sleep to help men regain strength and vitality.
1. Testosterone, Motivation & Vitality: Key Nutrients and Strategies
Zinc and Testosterone
Zinc plays a central role in testosterone synthesis, and low zinc levels are associated with reduced circulating testosterone. A systematic review confirmed a positive correlation between serum zinc and testosterone across studies (Te et al., 2023). Ensuring adequate dietary zinc—such as through nuts, seeds, and whole grains—may support hormone balance.
Vitamin D and Testosterone
Vitamin D deficiency is common among aging men and may affect both hormone function and mood. Evidence suggests vitamin D status is linked with testosterone and depressive symptoms in middle-aged and older men (Amini et al., 2023). Clinical studies also show vitamin D can influence sex steroid hormones, including LH and testosterone ratios (Holt et al., 2024). Optimizing vitamin D levels may enhance energy, motivation, and emotional well-being.
2. Building Muscle Mass and Strength as Testosterone Declines
Low-Carb and Ketogenic Approaches
Muscle loss is a major concern during andropause. In bodybuilders, a very low-carbohydrate ketogenic diet improved body composition, muscle area, and strength (Paoli et al., 2021). Broader evidence shows ketogenic patterns can aid metabolic health and inflammation, which indirectly support muscle function (Chen et al., 2023).
Citrulline for Muscle Health
L-citrulline supplementation may help counter age-related muscle decline by boosting blood flow and exercise capacity. Research indicates citrulline combined with exercise improves outcomes related to sarcopenia (Caballero-García et al., 2021).
Probiotics for Strength & Inflammation
Emerging research suggests microbiome support can aid muscle and mobility. In older adults, Lacticaseibacillus paracasei PS23 improved lower-limb strength and reduced inflammation (Lee-Ødegård et al., 2025).
Exercise & Performance Supplements
Multi-ingredient supplementation timed with training has been shown to support hormone balance and reduce muscle damage in athletes (Fernández-Lázaro et al., 2021). While intended for high-level cyclists, the hormone-supportive benefits may translate to active aging men.
3. Natural Testosterone Support: Evidence for Botanicals
Fenugreek
Fenugreek extract demonstrated significant increases in plasma and salivary testosterone in a double-blind randomized trial (Lee-Ødegård et al., 2024). This botanical remains one of the most consistently researched options for andropause-related testosterone decline.
Tribulus terrestris
A randomized trial in athletes showed Tribulus terrestris altered hormonal response and improved perceived exertion (Fernández-Lázaro et al., 2021). A systematic review of clinical trials reports Tribulus may support erectile function and testosterone, though results vary (Vilar Neto et al., 2025).
Enoki Mushroom Extract
A recent double-blind randomized study showed improved male menopausal symptoms with enoki mushroom extract, including mood, vigor, and sexual health (Yamada et al., 2025).
Black Raspberry Extract
Unripe black raspberry extract improved symptoms of male climacteric syndrome and voiding dysfunction (Jung et al., 2023). This is especially relevant for urinary and prostate-related complaints.
4. Prostate Health & Nocturnal Urination
Botanicals for Urinary and Prostate Symptoms
Several natural interventions have demonstrated positive effects on lower urinary tract symptoms (LUTS):
- Salvia miltiorrhiza root extract significantly improved LUTS in men in a multicenter RCT (Shin et al., 2024).
- Black raspberry extract improved nocturnal urination and urinary flow (Jung et al., 2023).
- While studied in women, saw palmetto demonstrated benefits for urinary symptoms that may translate cautiously to male populations (Yamada et al., 2022).
Omega-3s After Prostate Surgery
Long-chain omega-3 fatty acids improved quality of life after prostate surgery, particularly in relation to inflammation and postoperative recovery (Moussa et al., 2023). For men managing prostate health or recovery, omega-3s may support tissue healing and overall well-being.
Vitamin D & Prostate Outcomes
Vitamin D may play a role in prostate cancer progression, partly mediated by testosterone (Robles et al., 2022). While not a direct therapy for LUTS, vitamin D optimization supports healthy prostate aging.
5. Sleep Quality, Nocturia, and Hormone Regulation
Nighttime urination can significantly impair deep sleep and testosterone recovery.
Hydration Timing
For older adults, hydration habits significantly affect sleep and nocturnal urination. Systematic evidence shows tailoring hydration—especially earlier in the day—supports better nighttime comfort and fewer disruptions (Bruno et al., 2021).
Metabolic and Hormonal Sleep Support
Several interventions shown to support testosterone—such as fenugreek, vitamin D, and black raspberry extract—also help reduce fatigue, improve daily energy, and promote deeper sleep.
Additionally, reducing inflammation through diet (Chen et al., 2023) or probiotics (Lee-Ødegård et al., 2025) may indirectly improve nighttime recovery.
6. Practical Takeaways for Men Seeking Hormonal Balance
- Check nutrient status. Prioritize zinc and vitamin D.
- Choose a muscle-supporting dietary strategy. Low-carb or ketogenic patterns have strong evidence for preserving muscle and strength.
- Incorporate targeted supplements. Fenugreek, citrulline, Tribulus terrestris, and selected probiotics may support testosterone and vitality.
- Support prostate and urinary health. Black raspberry extract, Salvia miltiorrhiza, and omega-3s offer evidence-based benefits.
- Optimize hydration timing. Consume most fluids earlier in the day to reduce nocturia.
- Prioritize restorative sleep. Hormonal repair is dependent on deep sleep—foundational for testosterone and muscle recovery.
References
Bruno, C., Collier, A., Holyday, M., & Lambert, K. (2021). Interventions to improve hydration in older adults: A systematic review and meta-analysis. Nutrients, 13(10), 3640. https://doi.org/10.3390/nu13103640
Caballero-García, A., Pascual-Fernández, J., Noriega-González, D. C., Bello, H. J., Pons-Biescas, A., Roche, E., & Córdova-Martínez, A. (2021). L-Citrulline supplementation and exercise in the management of sarcopenia. Nutrients, 13(9), 3133. https://doi.org/10.3390/nu13093133
Chen, S., Su, X., Feng, Y., Li, R., Liao, M., Fan, L., … Zeng, F. (2023). Ketogenic diet and multiple health outcomes: An umbrella review of meta-analysis. Nutrients, 15(19), 4161. https://doi.org/10.3390/nu15194161
Fernández-Lázaro, D., Mielgo-Ayuso, J., Del Valle Soto, M., Adams, D. P., González-Bernal, J. J., & Seco-Calvo, J. (2021). The effects of 6 weeks of Tribulus terrestris supplementation on body composition, hormonal response, perceived exertion, and CrossFit® performance. Nutrients, 13(11), 3969. https://doi.org/10.3390/nu13113969
Fernández-Lázaro, D., Mielgo-Ayuso, J., Del Valle Soto, M., Adams, D. P., Gutiérrez-Abejón, E., & Seco-Calvo, J. (2021). Impact of optimal timing of multi-ingredient performance supplements across a training camp. Nutrients, 13(11), 3746. https://doi.org/10.3390/nu13113746
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Holt, R., Yahyavi, S. K., Kooij, I., Poulsen, N. N., Juul, A., Jørgensen, N., & Blomberg Jensen, M. (2024). Effects of vitamin D on sex steroids and LH in infertile men. Andrology, 12(3), 553–560. https://doi.org/10.1111/andr.13505
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