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Looking to boost your testosterone levels? You’re not alone.
Testosterone deficiency affects around 20% of men between 15 and 39 years old. And based on results from the Massachusetts Male Aging Study, low testosterone (aka hypogonadism) impacts up to 2.1% of men.
Testosterone is vital for so many aspects of male health and fertility. So it’s important to take action if you do have a deficiency. The good news is that there are many accessible ways to increase testosterone in a natural way.
This includes making healthy lifestyle changes to your exercise, sleep, stress management, and diet. You can even consider taking a range of dietary supplements.
Keep reading to learn how to increase testosterone in men naturally!
Key takeaways
- To improve testosterone levels, consider practices that support overall hormonal balance.
- This can include habits like getting better sleep and exercising regularly.
- Some findings show that certain supplements can have some benefits for testosterone. These include fenugreek, Tongkat Ali, and ashwagandha.
- Other boosters marketed for testosterone have mixed research. Two of these are Tribulus terrestris and D-aspartic acid.
- If you suffer from low testosterone levels or male fertility challenges like erectile dysfunction, it’s important to get medical attention.
- A healthcare provider will help you determine the root cause of your testosterone deficiency.
What lifestyle changes help boost testosterone naturally?
Lifestyle changes are a great way to improve overall hormonal balance. This may not directly cause an increase in testosterone immediately. But once your hormones are more regulated, you may begin to notice changes to your testosterone levels.
The 4 lifestyle approaches listed below are a great place to start to begin optimizing your hormones and well-being in general.
1. Get adequate sleep
Sleep is a tried-and-true way to support balanced testosterone levels. Your testosterone actually reaches peak levels when you’re asleep. Levels are at their highest when you get into REM sleep.
Here’s what current research has to say about sleep and testosterone levels:
- Sleeping for only 5 hours each night for a week can lead to a drop in testosterone levels by 10 – 15%.
- Sleep deprivation and insomnia are linked to lower testosterone levels.
- Low levels of testosterone is connected to poor sleep and a higher BMI.
- Obstructive sleep apnea can impact testosterone levels. And studies show that treating or managing sleep apnea can improve testosterone production.
As you can see from these studies, the bottom line is that sleep disruptions do play a role in testosterone production. But what can be done to prevent (or correct) this?
Here are some actionable steps to take:
- Stick to a consistent sleep schedule. This includes when you go to bed and for how long.
- If possible, try to get your sleep in during nighttime hours. (This avoids disrupting your circadian rhythm.)
- Stay away from screens in the hours leading up to bedtime.
- Keep your sleep environment dark and cool.
- Avoid alcohol intake or consuming caffeine in the evening. (Both can disrupt sleep quality.)
- If you have chronic sleep challenges like insomnia or sleep apnea, talk to a doctor. They can help you with treatment options.
Know more: Sleep and Fertility: Why Quality, Timing, and Duration Matter
2. Get plenty of exercise, including resistance training
Regular exercise is important for overall health. And it’s also a key way to maintain healthy levels of testosterone.
Moderate to high-intensity physical activity like high intensity interval training can increase testosterone levels. This boost lasts for up to 30 minutes after exercising. And strength training (like lifting weights) can encourage your body to continue producing more testosterone. Mild exercise doesn’t seem to have quite the same effect.
These are the factors that seem to have the biggest impact on temporary increases in testosterone:
- Involves larger muscle groups
- Includes multi-joint movements
- Less rest between activity
- Moderate to high in intensity
As noted, these exercise-related changes in testosterone are largely temporary. That said, regular exercise also supports improved muscle mass, hormonal balance, and body mass. So sticking to a consistent exercise regimen is beneficial for healthy testosterone production.
3. Keep your stress levels down
No one wants to feel stressed out all the time. But did you know that stress can actually impact your hormone production, including testosterone?
This is because chronically high levels of stress increase your cortisol levels. And high levels of cortisol can disrupt your body’s ability to produce healthy amounts of other hormones—like testosterone.
In fact, studies show that testosterone dips when your body experiences bouts of:
- Sleep deprivation
- Stress
- Intense psychological strain
- Endurance training without proper nutritional intake
Thankfully, being intentional about your routines can help with avoiding these testosterone disruptions.
Here are some stress-reducing actions to consider trying out:
- Exercise regularly
- Get regular, high quality sleep (7 – 9 hours)
- Manage your stress levels. This can involve deep breathing, time in nature, meditation, and other mindfulness practices. (Saying no to non-essential obligations can help too!)
4. Consume a healthy diet
Your diet is another great way to maintain healthy testosterone levels and hormonal balance.
Studies of young men have shown that eating disorders (like binge eating) can result in less testosterone.
A hormone-balancing diet that fulfills your nutritional needs usually includes:
- Quality carbohydrates
- Protein
- Healthy fats
- Enough nutrients and calories to support your energy and hormone needs
If you think you need to make any major changes to your diet, be sure to consult a doctor or licensed dietitian or nutritionist.
Beyond these 4 lifestyle realms, testosterone supplementation may be an option as well. Keep reading to learn about how specific supplements can impact your testosterone levels.
Supplements that may help boost testosterone levels
Curious how you can begin increasing your testosterone through supplementation? See the table below for the latest research on various testosterone-boosting supplements!
Disclaimer: If you’re thinking of trying out any testosterone supplements, talk to your doctor first. They can help you decide which ones are likely to have the biggest benefits for you.
Supplement + What it is | Does it actually help boost testosterone? | Is it worth taking? |
Zinc (an essential mineral) | Research shows that being zinc deficient can lower testosterone. Meanwhile, zinc supplementation can increase testosterone. | It would only help men who have testosterone imbalances due to a zinc deficiency. |
Ashwagandha (withania somnifera, an herbal remedy) | Traditionally taken in the Middle East and India to support muscle strength and sexual health Some studies show no significant impact of ashwagandha on testosterone. But there is some promise. One study of men taking 300mg two times daily for 8 weeks showed a rise in testosterone levels. Another study following 57 men showed that ashwagandha intake boosted testosterone levels over the course of 16 weeks. | Evidence of ashwagandha improving testosterone levels is mixed. There are some potential side effects like sleepiness, so make sure to ask your doctor about it. |
Fenugreek (aka trigonella foenum-graecum, an herb) | A smaller study found that it may boost testosterone levels found in saliva. Another study (which used fenugreek seed extract) saw a boost of 46% in testosterone levels. | More research is needed to see its effectiveness in improving testosterone levels. |
D-aspartic acid (aka DAA, an amino acid) | It plays a role in protein production. Some studies of male athletes taking 3g daily of DAA showed no significant effect.
| It’s not scientifically considered a reliable method for boosting testosterone at this time. |
Tribulus terrestris (a plant) | Studies involving supplementation of 750mg/day showed mixed results. For older men with hypogonadism, testosterone improved after 12 weeks. For infertile men, there was no significant effect. Other research for younger and athletic men showed no boost in testosterone after 6 weeks. | There’s not enough definitive research to prove that tribulus terrestris is worth taking for testosterone production. |
Boron
| One study of 8 men taking 11.6 mg of boron a day saw a 28% rise in testosterone after 7 days. Another trial of bodybuilders taking 2.5 mg of boron a day dose saw no major differences in overall hormone levels. | Smaller trials have shown promise with specific dosages. Larger studies are needed to confirm boron’s effect on improving testosterone levels. |
Creatine and HMB (β-hydroxy β-methylbutyrate) (amino acids) | On its own, creatine doesn’t appear to boost testosterone. But taking HMB with or without creatine does show promise. One study of men taking 3,000 mg of HMB daily showed a significant boost in testosterone after 3 months of supplementation. | Studies have shown benefits with taking HMB either alone or with creatine. Be sure to consult your doctor first, though. |
Maca root (aka Lepidium meyenii, a plant) | Maca root grows in the Andes, and it’s believed to be an aphrodisiac and fertility enhancer. Small case studies of men supplementing with Maca-OG showed improvements in testosterone levels. Benefits were also seen with sperm health, sleep, mood, and energy. | There are no large studies to prove its effectiveness in increasing testosterone, so consult your doctor before taking. |
Tongkat Ali (aka Eurycoma longifolia, a plant) | This plant (found in Indonesia and Indochina) is believed to treat infertility and boost sex drive. Three different smaller studies ranging from 200 mg to 600 mg of Tongkat Ali showed improvements in testosterone levels for men. Larger clinical trials have yet to be done, but the research shows promise. | May be more impactful for men with low testosterone or hypogonadism resulting from age. |
Betaine (aka trimethylglycine, a compound in plant foods) | This compound is known for its support with cellular hydration and normal cell function. Two smaller studies of male athletes (taking either 2,000 mg or 2,500 mg daily) showed a boost in testosterone levels. | Betaine shows promise as a testosterone-booster for younger, active men. Additional studies are needed to see if supplementation benefits non-active men or men with reduced testosterone. |
Tesnor™ (a pomegranate + cocoa extract blend) | A trial of this supplement was done in a group of Indian men who had late-onset hypogonadism. The random-controlled trial found significant improvements in testosterone levels. The 400 mg/day dose seems to have an optimal effect compared to the 200 mg dose. | Research suggests it may help with testosterone levels, but precise dosing matters for its effectiveness. |
PrimaVie™ (aka shilajit, a resin from mountainous rocks) | One controlled study showed an increase in testosterone with purified Shilajit. This was when supplementation was over a 90-day period. The benefits of supplementation were not seen at shorter intervals like 30 or 60 days. | Research is still limited, but longer supplementation periods show promise. |
Novadex XT™ (an aromatase inhibitor) | Aromatase is an enzyme that changes testosterone to estrogen. By lowering the conversion time, it can increase levels of free testosterone. One small study of men undergoing resistance training showed a 28% increase in serum testosterone levels. This boost came with no unwanted side effects. | It may benefit men who are physically active. More research is needed to see its long-term effects and to see if it helps non-active men. |
Vitamin D | Vitamin D is vital for male health and fertility overall. But there’s not much evidence yet to support its ability to directly improve testosterone levels. | It’s worth taking if you have a Vitamin D deficiency. But it may not directly boost your testosterone levels. |
As you can see, there are a lot of supplements out there claiming to boost testosterone. However, not all of the supplements you hear about have larger research studies to back them up. Or they may only be beneficial for men meeting certain criteria.
Supplements or not, it’s still a good idea to talk to your doctor if you’re concerned about your testosterone levels.
When to consult a healthcare provider about testosterone levels?
Making lifestyle changes or taking testosterone-boosting supplements can be helpful.
That said, those two steps alone aren’t always enough, especially if your low testosterone symptoms affect your daily life or cause other health problems.
Here are some symptoms that warrant a checkup with your healthcare provider:
- Low libido or reduced sexual desire
- Erectile dysfunction or sexual dysfunction
- Infertility or difficulty conceiving
- Persistent fatigue or low energy
- Low mood, depression, or difficulty concentrating
- Loss of muscle mass/increased body fat
- Reduced strength or exercise performance
Based on your medical history or blood test results, your doctor may suggest supplements, certain medications, or treatments like testosterone replacement therapy.
Remember, low testosterone is not all that uncommon, and there are steps you can take to see improvements. The sooner you seek support from a licensed provider, the sooner you can come up with a plan for addressing your testosterone imbalance.
FAQs
Symptoms of testosterone imbalance depend on whether levels are high or low.
Symptoms of low testosterone include:
- Low libido
- Fewer spontaneous erections
- Less sleep-related erections
- A reduced testicular volume
For high testosterone (usually from supplements or steroids), symptoms include:
- Acne or fluid retention
- Low sperm production
- Prostate enlargement
- Insomnia
- Headaches
- Increased muscle mass
Know more : What are the Signs of High Testosterone in a Man?
Making lifestyle changes can help increase testosterone levels. This can include:
- Getting 7 – 9 hours of quality sleep each night
- Taking steps to reduce your stress levels
- Exercising daily (at moderate to high intensity)
- Eating a nutrient-dense and balanced diet
- Supplementing as needed for deficiencies (with physician guidance)
There’s no proven way to raise testosterone levels dramatically overnight. Resistance exercise can produce a temporary increase in testosterone after a workout. But long-term improvements depend on consistent sleep, regular exercise, maintaining a healthy weight, and correcting nutritional deficiencies. Treating underlying medical conditions is also important.
There’s no guaranteed way to naturally achieve a testosterone level of 1,000 ng/dL. Testosterone levels vary widely between individuals and naturally decline with age. Rather than aiming for a specific number, the goal should be maintaining testosterone within the healthy range for your age and symptoms.
No food has been proven to directly raise testosterone. However, foods rich in nutrients that are involved in testosterone production may help support healthy hormone levels. This is especially helpful if you have a deficiency. Some of these foods may include:
- Fatty fish and eggs (high in vitamin D)
- Lean meats and oysters (high in zinc)
- Avocados and spinach (high in magnesium)
There’s no true way to raise your testosterone levels fast. That said, diet, sleep, and exercise are great ways to improve your overall hormonal balance. When your hormones are in balance, your testosterone levels are much more likely to be at an optimal level. . Consistency matters though; your daily habits are what create lasting improvements.
Yes, in most cases, a man can rebuild his testosterone levels. It’s important to understand the root cause of low testosterone first. But often, changes in diet, exercise, sleep, and stress management can all support hormonal balance. And if needed, supplementation or other treatments can be considered.
Based on the current status of your hormone levels, there may be no key to boosting your testosterone immediately. That said, the following measures can help:
- Getting consistent quality sleep
- Consuming a healthy diet
- Exercising at moderate to high intensity
Evidence is mixed when it comes to whether or not having sex increases testosterone. Levels may temporarily change for both men and women, but those increases usually don’t last long.
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