Every year on 19th November, International Men's Day gives us a chance to have the conversations that often get brushed under the carpet. And let's be honest, when it comes to men's health, especially the emotional and hormonal side of things, there's still far too much silence.
So today, we're talking about andropause. You might've heard it called "male menopause" (though that's not quite accurate). It's something that can genuinely affect how men feel in their 40s and 50s, yet hardly anyone discusses it properly. This piece is about changing that, bringing some clarity, a bit of reassurance, and hopefully some practical support.
Right, let's get into it. Andropause is basically a term used to describe a collection of symptoms some men experience as they hit their late 40s and into their 50s. We're talking things like feeling a bit flat, reduced sex drive, struggles with erections, constant tiredness, losing muscle tone, rubbish sleep, and that foggy headed feeling where you can't quite think straight.
Now, here's where it's different from the female menopause. There's no sudden hormonal drop off. Testosterone does decline as men age, roughly 1% a year from about 30 or 40 onwards, but it's gradual. And crucially, not every man will experience symptoms from this decline alone.
For some blokes, the symptoms are linked to a genuine testosterone deficiency (sometimes called late onset hypogonadism). For others, it's more complicated. Lifestyle factors play a massive role, stress, weight gain, sleep quality, how much you're drinking, and your mental health all feed into the mix.
The key thing? Your experience is valid. You don't just have to "man up" and push through it.
Everyone's different, but here are some of the things men commonly report around midlife:
Mood swings, feeling irritable or just a bit... meh
Lower sex drive or not being as interested as you used to be
Erectile dysfunction, or noticing fewer morning erections
Losing muscle mass and strength, even if you're active
Putting on weight around your middle
Feeling knackered all the time, even when you've rested
Poor sleep quality, or waking up feeling like you haven't slept at all
Brain fog, struggling to concentrate or remember things
Loss of motivation, confidence, or that general "get up and go"
These things can creep up so gradually that you barely notice them. You might just think "I'm getting older, innit?" But when several of these symptoms show up together, they can seriously impact your quality of life, your relationships, and your mental health.
If you're nodding along to several of these, it's worth taking them seriously. Book an appointment with your GP rather than just soldiering on.
International Men's Day exists because men face real challenges that often go unspoken. Andropause sits right at the intersection of physical health, mental wellbeing, and relationships. When you're feeling off but think you should just be coping, it's easy to end up feeling isolated or ashamed.
Opening up the conversation helps in so many ways. It normalises what you're going through, encourages earlier check ups and proper blood tests, makes it easier to talk to your partner or mates, and creates space for actual support rather than quick fixes that don't address the root cause.
Before we dive into lifestyle changes and supplements, here's the important bit:
If you're dealing with ongoing fatigue, low mood, erectile dysfunction, low libido, or significant changes to your wellbeing, please speak to your GP.
Why? Because symptoms that look like andropause can also be caused by other health issues. Things like thyroid problems, vitamin B12 or D deficiencies, sleep apnoea, diabetes, heart disease, or depression. Your GP can take a proper history, arrange blood tests (including testosterone levels where appropriate), rule out other conditions, and discuss your options, whether that's lifestyle support, talking therapies, or in some cases, hormone treatment.
And if you're struggling with your mental health or having dark thoughts, please seek urgent help from your GP, NHS 111, or emergency services. There's no shame in it, and it could save your life.
Alongside any medical advice, there's quite a bit you can do yourself. Think of it as building strong foundations rather than looking for instant fixes.
1. Eating to Support Your Hormones and Energy
Your diet genuinely makes a difference to energy levels, healthy weight, and giving your body what it needs to function properly.
Focus on whole foods, plenty of veg, fruit, whole grains, beans, pulses, nuts and seeds
Get good quality protein at each meal (eggs, fish, lean meat, legumes) to support muscle and keep you fuller for longer
Include healthy fats from olive oil, avocados, nuts, seeds and oily fish
Keep an eye on your alcohol intake and try not to rely on it to wind down
Even small changes add up. Swap sugary snacks for something with protein, cook one extra homemade meal each week, it all helps over time.
2. Move Your Body (Especially Strength Work)
Regular exercise is brilliant for mood, sleep, weight management, and maintaining muscle mass, all the things that matter with andropause.
Mix strength training (weights, resistance bands, bodyweight exercises) with cardio (brisk walking, cycling, swimming)
Start where you are, even two 20 minute sessions of resistance work per week makes a real difference
Pick activities you actually enjoy, because consistency beats perfection every time
3. Managing Stress and Looking After Your Nervous System
Chronic stress really does a number on your hormones, sleep and mood. Small, regular practices make more difference than you'd think:
Protect your bedtime and try to keep a consistent sleep wake routine
Try breathwork, stretching, yoga, or a daily walk without your phone
Build in "transition time" between work and home, a shower, getting changed, ten quiet minutes
4. Don't Go Through This Alone
Seriously, you don't have to.
Talk to your partner or a mate you trust about how you're feeling
Consider counselling or coaching if you're struggling with your sense of identity, confidence, or direction
Remember: asking for support is strength, not weakness
Once you've got the basics sorted, some men find that targeted supplements help as part of their routine. They're not a replacement for medical treatment, but they can support energy, brain health and resilience alongside healthy lifestyle changes.
In our Nootropics Nutrition range, three supplements might be particularly relevant during the andropause years:
Shilajit, Ancient Wisdom, Modern Science
Shilajit is a mineral rich natural substance found in high mountain rocks, used for centuries in Ayurvedic medicine as a rejuvenating tonic. Modern research has started catching up with what traditional medicine has known for ages.
One clinical study looking at men aged 45 55 found that purified shilajit taken daily for 90 days was linked to increased total and free testosterone compared with placebo.
What this might mean for you:
Potential support for energy and vitality
A role in healthy testosterone balance for some men
Broader adaptogenic effects, helping your body cope with physical and emotional stress
Important to say: the research is still developing, and shilajit isn't a licensed treatment for testosterone deficiency. Always chat to your GP first, especially if you have underlying health conditions or take prescription medication.
Our Shilajit Supplement (500mg) sits within our nootropics range as a natural option for men looking to support energy, resilience and overall vitality in midlife and beyond.
Creatine HCL, Supporting Strength and Everyday Performance
Creatine is something your body makes naturally, and it plays a key role in rapid energy production within muscle and brain cells. Supplementing with creatine, especially alongside resistance training, has been shown in numerous studies to support strength and power gains, and in some cases, modest increases in muscle mass.
More recent research has questioned how significant those effects are in certain groups, so it's best seen as a helpful addition rather than a miracle worker.
For men noticing reduced strength, stamina and physical confidence in midlife, creatine can be useful for:
Supporting high intensity exercise and resistance training
Backing up your efforts to maintain or build muscle
Helping with everyday energy demands, from workouts to long days at work
Our Creatine HCL Supplement uses the hydrochloride form, which dissolves easily, is taken in smaller doses than traditional monohydrate, and is designed to be gentle on the stomach.
Again, if you have kidney issues or other medical conditions, have a word with a healthcare professional before starting creatine.
NMN with Magnesium, Zinc & Collagen, Energy and Cellular Support
NMN (nicotinamide mononucleotide) is a form of vitamin B3 and a direct precursor to NAD+, a molecule involved in cellular energy production and repair. Early human studies suggest NMN supplementation can raise blood NAD+ levels and may help reduce fatigue and support physical performance in some adults. That said, the research is still in its early stages and long term effects are being studied.
Our NMN, Magnesium, Zinc & Collagen Supplement goes a step further by combining NMN with:
Magnesium, involved in muscle function, relaxation and nervous system balance
Zinc, important for immune function, cognitive health and normal hormone production
Collagen, supporting healthy skin, joints and connective tissue
For men navigating andropause like symptoms, this kind of formula can be a thoughtful way to support everyday energy levels, back up cognitive function and brain health, and look after joints and connective tissue as you stay active.
As always, NMN isn't a substitute for medical treatment. Discuss new supplements with your GP or pharmacist, particularly if you're on other medication.
Supplements and lifestyle changes can be powerful, but there are times when you need professional input. Please reach out to your GP if:
Your mood is persistently low, or you're withdrawing from things you used to enjoy
You're experiencing ongoing erectile dysfunction or loss of libido
Fatigue is affecting your ability to work or function day to day
You've noticed significant, unexplained weight gain or loss
You're worried about your heart health, blood pressure, or blood sugar
They can help work out what's hormonal, what might be lifestyle related, and what needs further investigation or treatment.
If you're reading this and seeing yourself in these words, here's what we want you to know:
You're not weak, broken, or past your best. You're human, and your body is asking for a bit more care and attention.
On this International Men's Day, take a moment to check in with yourself. How are you really feeling, physically and emotionally? Book that GP appointment you've been putting off. Recommit to small, sustainable changes in your diet, movement and rest. And consider whether natural nootropics like Shilajit, Creatine HCL, and NMN with Magnesium, Zinc & Collagen might have a place in your routine, alongside professional guidance.
Our wellbeing range is designed to support you in a natural way, from nootropics to magnesium, sleep support, skincare and more. We're here to stand alongside you through this chapter and all the ones still to come.
And if there's a man in your life who needs to hear this, please share it with him. Sometimes that's the nudge someone needs to take their health seriously.
