Men in their late 40s to early 50s may experience symptoms from decreasing testosterone levels starting around age 40. These include depression loss of sex drive erectile dysfunction mood swings poor concentration irritation loss of muscle mass abdominal weight gain fatigue and sleep difficulties.

Lee McCusker a registered nutritionist from Belfast states that a balanced diet can help reduce these symptoms. Meals should feature starch such as bread noodles pasta potatoes rice oats and similar items as the main component for B-vitamins and fibre.

He advises adding at least five portions of fruit and vegetables daily along with protein sources like lean meat fish eggs soya Quorn and pulses.

Eggs provide healthy cholesterol needed for testosterone production. Shellfish or liver serve as alternatives for those intolerant to eggs while following consumption guidelines.

Dairy products including milk cheese and yoghurt should be included in meals. High-fat high-sugar and high-salt foods such as ultra-processed items microwave meals sweets chocolate and crisps must be limited.

McCusker notes that hormone replacement therapy remains an option for persistent symptoms but individuals should consult a GP.