Dr. David Orman

Q: What are the best herbal or nutritional approaches to naturally balance hormones in men over 50?

A: Balancing hormones naturally in men over 50 requires a multifaceted approach, as testosterone, DHEA, and growth hormone levels tend to decline with age, while estrogen and cortisol may rise. One of the most foundational strategies is optimizing sleep, as deep, restorative sleep is when most natural hormone production occurs—especially testosterone and growth hormone. Men should aim for 7 to 9 hours of uninterrupted sleep in complete darkness, avoiding electronics before bed and incorporating calming herbs like ashwagandha, holy basil, or passionflower to promote deep rest and lower cortisol.

Nutritionally, consuming healthy fats is essential for hormone synthesis. Cholesterol-based hormones like testosterone require sufficient dietary intake of good fats such as avocado, olive oil, grass-fed butter, and wild-caught fish. Zinc, magnesium, and vitamin D are also critical nutrients—zinc being especially important for testosterone production. Men over 50 may benefit from including foods rich in these nutrients like pumpkin seeds, oysters, spinach, and eggs, or using high-quality supplements if dietary intake is insufficient. Intermittent fasting and blood sugar regulation also play key roles in hormonal balance, reducing insulin resistance and stabilizing cortisol.

Herbs and adaptogens can be highly effective natural allies. Tongkat Ali, Tribulus terrestris, pine pollen, and maca root are known to support healthy testosterone levels and libido. Rhodiola and ginseng can improve resilience to stress and support adrenal health, which is vital for hormonal stability. However, herbs should be tailored to the individual’s constitution and health status, ideally with the guidance of a holistic practitioner. When paired with movement, especially resistance training and mindful breathwork, this natural approach can restore vitality, mood, and metabolic function—supporting a more youthful, balanced state of being.