Andropause, the 'male menopause'

Andropause, often referred to as 'male menopause', is a term used to describe a set of symptoms associated with a decrease in testosterone levels in ageing men. While it's not as well researched as menopause in women, andropause is a natural phenomenon that can significantly impact men's health and wellbeing. Here our nutritionists explain the symptoms of declining testosterone in men and the dietary, lifestyle, and supplement changes men can make to combat symptoms and improve their physical and mental wellbeing. 

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Do men get menopause?

While men don't experience menopause in the same way women do, they do undergo hormonal changes as they age, leading to symptoms similar to those experienced by women during menopause.

What is andropause and is it a real thing?

Andropause is a natural stage of ageing characterised by a gradual decline in testosterone levels in men. While it shares some similarities with menopause in women, such as hormonal changes and accompanying symptoms, it's not as abrupt or clearly defined. Instead, the decline in testosterone levels occurs gradually over many years. You may enjoy reading our comprehensive guide to prostate health.

What is the cause of andropause?

The main cause of andropause is an age-related decline in testosterone production. Testosterone levels typically peak in men during their late teens or early twenties and gradually decline by about 1% per year after the age of 30. Other factors, such as lifestyle habits, stress and underlying health conditions, can also contribute to the onset and severity of andropause symptoms. You may be interested in the latest consumer survey into the effects of stress and anxiety on mental and physical health. 

At what age does andropause occur?

Andropause typically occurs in men between the ages of 40 and 65, although the exact age can vary from individual to individual. Some men may experience symptoms of andropause earlier or later, depending on various factors, including genetics and overall health. 

How long does andropause last?

The duration of andropause can vary widely among men. Some may experience symptoms for a few years, some may experience no symptoms, while others may continue to experience them for a decade or more as testosterone levels continue to decline with age.

Symptoms of andropause

While the research into male menopause has not been as extensive as research into menopause, common symptoms of andropause include:

• Anxiety and mood swings
• Loss of sex drive
• Erectile dysfunction
• Depression
• Fatigue
• Muscle loss
• Hot flushes
• Decreased bone density
• Mood swings
• Memory problems
• Poor sleep and insomnia 

You may be interested in reading about the causes of middle-age spread in men.

HRT for men

Hormone replacement therapy (HRT) may be recommended for men with severe symptoms of andropause. HRT for men involves supplementing testosterone to restore hormone levels to a normal range and alleviate symptoms. However, HRT is not suitable for all men and should be carefully monitored by a doctor due to potential risks and side effects.

Recommendations for men going through andropause 

There are a number of changes men can make to their lifestyle, diet, and supplements to manage and overcome symptoms that may be experienced as testosterone levels decline. 

Lifestyle

• Maintain a healthy weight through regular exercise and a balanced diet.
• Manage stress through relaxation techniques such as meditation or yoga. If you need additional support, try Stay Calm^®, a unique formula of adaptogens, providing natural balance, calm and focus.

Diet

• Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats.
• Limit the intake of processed foods, sugary snacks and excessive alcohol consumption.

Sleep

• Aim for 7-9 hours of quality sleep per night to support hormone balance and overall health. If you're struggling to sleep, try Vegan Nights^®, an advanced nootropic to help your mind and body relax for better sleep.

Supplements

• Certain supplements, such as Vitamin D and Zinc, Pumpkin Seed and Nettle, can help support testosterone levels and overall health in men. Men's ProMulti is a uniquely comprehensive multi-nutrient formula specially formulated for men over 45, including probiotics, botanicals and over 30 nutrients to support prostate health, naturally regulate testosterone levels, support gut health, mental performance, and much more. Learn why DR.VEGAN's Men's ProMulti is so good. 

When to see a doctor?

If you're experiencing symptoms of andropause that are impacting your quality of life, it's essential to seek medical advice. A doctor can diagnose andropause and develop a treatment plan tailored to your needs.

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