Highlights
The andropause is the male equivalent of the menopause. Although not as well-known, it can affect men in a similar way.
It is primarily caused by a gradual decline in sex hormones as men age, leading to a range of mental and physical complaints, such as reduced fertility and erectile dysfunction, fatigue, mood swings, accelerated loss of muscle mass and increase in body fat, and reduced cognitive functioning.
Practical tips to reduce the effects of the andropause are to:
- Stay physically active (preferably outdoors).
- Strength training.
- Mental self-care to reduce stress, depression, and mood swings.
- Increase consumption of proteins, healthy fats, whole grains, vegetables and fruit.
The best supplements to reduce the effects of andropause are:
- Ashwagandha, saw palmetto, vitamin D, zinc and folate to balance sex hormone levels;
- Omega-3 fatty acids, bacopa monnieri and magnesium for mental and physical support.
The full story
While most people associate the term "menopause" with women, it's important to recognize that men experience a similar phase in their lives known as the andropause, or male menopause. It refers to a natural decrease in hormone levels in men as we age, which can bring about a series of physical, mental, and emotional changes. Although all men experience this hormone decrease, only about 20% experience severe symptoms of the andropause. Hence why it is less well known than the menopause, which affects about 80% of women. In this article, we'll delve into the andropause in detail, including its symptoms, causes, and tips to make the most of it.
What is the Main Cause of the Andropause?
Androgen and other male sex hormones are responsible for the development of our reproductive organs, sperm quality, and a healthy prostate, as well as deepening the voice during puberty, body and facial hair growth, and influencing muscle growth and our mood. As men age, the body becomes less focused on our reproduction, leading to a gradual decrease in androgen production in our reproductive organs.
How Do I Recognize the Andropause?
While the andropause isn't as sharply defined as the menopause in women, many men experience these changes as they reach “middle age” (around our late 40s/early 50s). The decrease in hormone levels begins around age 35, but is so gradual that most men with symptoms only start experiencing them around 45 to 50, while others might not experience any symptoms at all.
Symptoms During the Andropause?
The andropause can cause a range of mental and physical complaints, including:
- Reduced fertility, libido, and erectile dysfunction.
- Fatigue / lethargy, with depression in exceptional cases.
- Mood swings.
- Accelerated loss of muscle mass and strength.
- Accelerated increase in body fat.
- Reduced cognitive functioning (memory and mental focus).
Practical Tips to Reduce the Effects of the Andropause
Fortunately, there are several practical measures we can take to reduce the effects of th andropause:
- Stay physically active (preferably outdoors) to keep both the body and mind healthy. It's not so much about the intensity of the activity, but rather the duration (at least 30 minutes per day). For those with a demanding desk job, it's recommended to take a daily walk around the neighbourhood at a set time.
- An increase in strength training can help preserving muscle mass and strength, which decline at a faster rate during the andropause.
- Mental self-care: To reduce stress, depression, and mood swings, it's recommended to leave work at a fixed time (preferably during daylight), and improve work-life-balance by, for example, turning off your laptop and work phone after leaving the office. Additionally, yoga, meditation, and breathing exercises are good remedies for stress and mood swings.
- A balanced diet rich in nutrients is always important, but during the andropause it benefits to increase your consumption of proteins, healthy fats (such as fatty fish), whole grains, a variation of vegetables (300+ grams per day), and fruit (3+ pieces per day).
The Best Supplements to Reduce the Effects of the Andropause
In addition to a healthy lifestyle, certain natural supplements can help regulate hormone levels and reduce the symptoms of the andropause.
Supplements that might help balance hormone levels, libido, prostate health, and physical and mental energy:
- Ashwagandha
- Saw palmetto
- Vitamin D
- Zinc
- Folate / folic acid
Supplements which might benefit muscle recovery/growth and cognitive function:
- Omega-3 fatty acids
- Bacopa Monnieri
- Magnesium
Not Recommended: Medically Administered Hormones
For a quick androgen boost, there is the option of hormone tablets, injections, or gels. This is the most drastic step and should only be considered at the recommendation of a doctor or other medical professional. Furthermore, at the time of writing we didn’t find enough scientific evidence that a hormone boost has a significant effect on erectile dysfunction and fatigue, while it may carry additional risks, including an increased risk of sleep apnea and prostate cancer. We are therefore not in favour of this “shortcut” that might not be a shortcut at all.
Conclusion
The andropause is a natural phase in a man's life, best summarized as a decrease in sex hormones. It is accompanied by a series of physical, mental, and emotional changes. By being aware of the symptoms and taking practical measures, such as regular physical activity, mental and physical self-care, a balanced diet, and appropriate supplements, men can reduce the effects of the andropause. Although only about 20% of men experience symptoms of the andropause, it's important to be vigilant and discuss your symptoms with your doctor or healthcare provider to receive personalized advice and support during this phase of life.
Most of the supplements mentioned in this article can be found in our Peak Performance (Adults) product, specially developed to support us during the andropause. It contains patented forms of folate (Quartefolic®), bacopa monnieri (Bacopin® Brahmi), ashwagandha (KSM-66®), and saw palmetto (SabalSelect®).
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