Many people believe that low testosterone is a concern for older men only. But that is no longer the case. Recent studies indicate that 1 in 4 urban Indian men may have low levels of testosterone. Even men under 40 are experiencing this condition. This is alarming. Testosterone is a hormone that regulates energy, muscle power, mood, concentration, and libido. The normal level of testosterone in adult men is between 300 to 1000 ng/dL. But once the level drops below that, the body and the mind both begin to experience changes. Why are young men experiencing low T today? Stress, poor sleep, junk food, lack of exercise, obesity, and excessive screen time are some reasons. Many men do not pay heed to the initial symptoms, assuming them to be mere fatigue.
In this article, we will discuss the symptoms, causes, and easy fixes. Keep reading to get back your life.
What is Low Testosterone?
Low testosterone can also be referred to as hypogonadism. This is a condition where the body is not producing enough testosterone hormone. This hormone is produced primarily in the testicles and is a major contributor to a man’s energy, mood, muscle strength, and sex drive.
There are two major types of hypogonadism. In primary hypogonadism, the testicles do not function properly. In secondary hypogonadism, the pituitary gland in the brain fails to send the right signals to the testicles to produce testosterone.
In adult males, the normal level of testosterone is between 300 and 1000 ng/dL. However, the level of testosterone varies depending on age. In men aged 20-39 years, the average normal level of testosterone is 409-575 ng/dL. However, if the level drops significantly below this, symptoms may begin to appear.
It is a common misconception that low testosterone is an “old man’s disease.” This is not true. In India, many young men are now experiencing low T. Obesity, diabetes, stress, lack of sleep, and a sedentary lifestyle are the main causes of low testosterone. Weight gain and high blood sugar levels directly impact hormone levels, making it more common in men under 40 years.
Common Symptoms in Young Men
Low testosterone in young men does not always dramatically manifest itself. Many symptoms are slow and confusing. Most men point to work stress or lack of sleep. However, if the symptoms persist for months, it is worth checking.
Here are some common symptoms, grouped into easy-to-understand categories:
Physical Symptoms
- Feeling tired all the time – Even after 7-8 hours of sleep, you still feel tired.
- Lack of stamina – Tiring easily while climbing stairs or playing sports.
- Muscle wasting – Going to the gym regularly, but not feeling stronger or seeing muscle development. Having trouble at the gym despite regular workouts? This may be a symptom.
- Belly fat – Having fat around your waistline even with regular eating.
- Hair loss – Having less facial or body hair growth.
- Recovery problems – Having body aches for a longer period after small workouts.
Sexual Symptoms
- Loss of libido – Less interested in sex than before.
- Erectile dysfunction – Trouble getting or keeping an erection.
- Fewer morning erections – A common symptom many men dismiss.
Emotional & Mental Symptoms
- Irritable – Angered by small things.
- Loss of confidence – Less motivated or uncertain.
- Confusion or trouble concentrating at work.
- Mild depression or mood changes – Feeling down without reason.
In urban areas, long working hours, computer use, poor diet, lack of sleep, and stress make it more difficult to recognize the underlying cause. Young men often believe it is just “stress.” But if symptoms persist for a long period, low testosterone levels might be the cause.
Causes and Risk Factors
Young men’s low testosterone levels do not occur without a cause. In most instances, lifestyle factors and health issues contribute to the reduction of testosterone levels in the body.
Lifestyle Causes
Obesity – Excess body fat reduces testosterone. The fat around the waist is a major contributor to low T.
Poor sleep – Sleeping for less than 6 hours a day can lower the production of hormones.
Inactivity – Spending too much time in the office or at home jobs can impact hormones.
High stress – When stress levels remain high, the body produces cortisol. High cortisol levels inhibit the production of testosterone.
Medical Causes
Diabetes – Extremely common in India. High sugar levels in the body can impact hormone balance.
Thyroid issues – Can impact the overall hormone system.
Sleep apnea – Poor breathing during sleep can lower oxygen and hormone levels.
Medications – Certain medications taken over a long period of time can lower testosterone.
Environmental Causes
Plastic use – Chemicals in plastic bottles and containers can impact hormone balance.
Pesticides in food – Exposure to pesticides over a long period of time can impact hormone balance.
Pollution – Air pollution in cities can also be a contributing factor.
Here is a simple view of risk in India:
| Risk Factor | Estimated Prevalence in India |
|---|---|
| Low Testosterone (30–49 years) | Around 12–20% |
| Obesity in urban men | Increasing rapidly |
| Type 2 Diabetes | Very high in 30+ age group |
Today’s urban lifestyle, high stress, poor food habits, and less physical activity are making this problem more common in younger men.
How is Low T Diagnosed?
If you think you have low testosterone, do not assume. Just follow a simple step-by-step guide.
Step 1: Identify the Symptoms
First, take a good look at your body and mind.
Are you feeling tired all the time?
Lack of sex drive?
Loss of muscle mass even after exercising?
Mood swings or lack of focus at work?
If 3-4 symptoms above are present for a long time, it is always better to check.
Step 2: Get a Blood Test (Morning Test Is Crucial)
The level of testosterone is highest in the morning. So, the blood test should be conducted between 7 AM to 10 AM.
Ask for:
Total Testosterone
Free Testosterone
LH (Luteinizing Hormone)
FSH (Follicle-Stimulating Hormone)
LH and FSH will help your doctor identify if the issue is in the testicles (primary) or in the brain (secondary).
In some cases, your doctor may also check your thyroid, sugar, or vitamin D.
Step 3: Consult the Right Doctor
Do not begin supplements and injections by yourself.
Visit a urologist or an endocrinologist. They know hormone issues well. They can guide you better.
Treatment Options
If testosterone is low, treatment depends on the cause, age, and plans, like having children. Here is a simple comparison:
| Option | What It Means | Pros | Cons / Risks |
|---|---|---|---|
| Lifestyle Changes (exercise, diet, sleep, weight loss) | Improving daily habits naturally | Safe, improves overall health, no side effects, good for mild cases | Takes time, needs consistency |
| TRT (Testosterone Replacement Therapy) – gels or injections | Giving testosterone from outside | Quick symptom relief, better energy, and sex drive | Can reduce sperm count, may cause acne, swelling, risk of blood clots in some cases, and long-term use needs monitoring |
| Clomiphene (for men who want fertility) | A tablet that helps the body make its own testosterone | Maintains sperm production, good for younger men planning children | Not suitable for everyone, needs doctor supervision |
Key Risks to Be Aware Of
- Infertility – This treatment can reduce sperm production if not done correctly.
- Blood clots – Although rare, this can occur in some men.
- Hormone imbalance – Incorrect dosages can lead to mood swings or other problems.
This is why treatment must be done under a doctor’s supervision. Never begin self-injections based solely on a recommendation from a guy at the gym.
Prevention and Lifestyle Boosts
Low testosterone can be easily corrected naturally if you take the first step. Small changes every day make a huge difference.
Here are some easy steps you can follow:
- Exercise through strength training or HIIT at least 3-4 times a week. Short bursts of exercise are more effective in increasing testosterone levels than just light walking.
- Eat Indian foods that are rich in zinc, such as dal, chana, rajma, pumpkin seeds, almonds, and cashews. Zinc helps in the production of hormones.
- Sleep for 7-9 hours every night. Hormones are produced in your body while you are sleeping. Scrolling through your phone at night decreases hormone production.
- Practice yoga, deep breathing, or meditation to reduce stress. Lower stress means lower cortisol, which helps in maintaining balanced testosterone levels in your body.
- Cut down on junk food and sugar. Eat home-cooked meals that include protein, fats, and vegetables.
Tracking Your Progress
- Record your energy levels, moods, gym performance, and sleep patterns every week.
- Get your blood tests done again after 3-4 months if required.
- Small changes every day can help your body slowly return to its normal hormone production levels.
When to See a Doctor & FAQs
If you experience the following, visit a doctor:
- Fatigue that doesn’t go away even after adequate sleep.
- Lack of sex drive for a long time.
- Erection difficulty.
- Rapid muscle loss and rapid weight gain.
- Mood swings, lack of confidence, and depression that never go away.
These are warning signs. Don’t ignore them or rely solely on gym experts or home remedies. A simple blood test will help you get the right answers from a doctor.
Frequently Asked Questions
1. Can low T lead to infertility?
Yes, if it is not properly treated. Some treatments can also reduce the number of sperm.
2. Is low testosterone a common problem in young men?
Yes, it is becoming so due to stress, obesity, and lifestyle.
3. Can exercise alone cure low T?
Yes, in some cases. But some men may still need to see a doctor.
4. Is TRT safe?
Yes, it is safe if done under a doctor’s supervision. But it also has risks.
5. Can stress reduce testosterone?
Yes, high stress levels increase cortisol levels, which in turn reduces testosterone levels.
Sum up,
Low testosterone is becoming common even in young men. The signs are easy to miss, but simple tests can give clear answers. Healthy habits and the right treatment can improve your energy and confidence. Don’t ignore the signs—act now for peak health. Share your thoughts or questions in the comments.
