How to Increase Testosterone Naturally: Diet, Exercise & Lifestyle Tips

Low testosterone, or hypogonadism, can manifest as symptoms such as fatigue, mood changes, reduced muscle mass, and decreased libido [1]. The good news is that for individuals with mild deficiency or those looking to support healthy levels, lifestyle modifications may help naturally manage and boost testosterone.

In this guide, we explore evidence-based methods to naturally support testosterone levels through adjustments in diet, targeted exercise, and lifestyle habits (e.g., sleep and stress management). Whether you’re aiming to support better energy, strength, or overall well-being, these tips can help sustain hormonal balance and revitalize your health. Please note that this information is not a substitute for medical advice. If you suspect you have low testosterone, consult with a primary care physician (MD/DO) for proper diagnosis and treatment.

What is Testosterone and Why is it Important?

Testosterone is a crucial androgen (sex hormone) that regulates several vital bodily functions. While it is primarily produced in the testicles in males, it is also made in smaller amounts by the ovaries and adrenal glands in females [1].

This hormone is essential for numerous physiological processes, including the development of male characteristics, the maintenance of muscle mass and strength, and the support of bone health by helping to maintain bone density [2]. Testosterone also plays a role in red blood cell production and mood regulation.

Factors That Affect Testosterone Levels

Understanding the factors that influence testosterone production is the first step toward managing it naturally.

1. Age: Testosterone levels naturally decline as men age, typically beginning around 30 to 40 years old, with a decline of about 1-2% per year [3]. This gradual change is considered a normal part of aging.
2. Lifestyle (Sleep Quality): Sleep is an essential recovery period for the body, allowing for effective hormone production and regulation. Inadequate sleep, particularly chronic sleep restriction, can disrupt the hormonal balance and potentially lead to reduced daytime testosterone levels [4].
3. Stress: Chronic stress significantly inhibits testosterone production. When the body is stressed, it secretes the hormone cortisol. High cortisol levels are inversely related to testosterone, meaning when one goes up, the other may come down [5].
4. Physical Activity: Regular physical activity, when balanced and not excessive, can help maintain healthy hormone levels [6]. Both resistance and aerobic training have been shown to influence circulating testosterone concentrations [7].

How to Boost Testosterone Naturally

A. Diet and Nutrition

The food we consume provides the raw materials (nutrients) necessary for hormone synthesis.

1. Zinc: Zinc is an important trace mineral that plays a critical role in the regulation of serum testosterone levels [8]. Foods rich in zinc, such as oysters, red meat, and fortified cereals, may support healthy testosterone levels, particularly in individuals who are zinc-deficient [9].
2. Vitamin D: Often referred to as the “sunshine vitamin,” Vitamin D is essential for hormonal health. Research suggests that adequate Vitamin D levels are associated with higher free testosterone levels in men [10]. Good dietary sources include fatty fish (e.g., salmon), fortified dairy, and certain mushrooms.
3. Healthy Fats (Cholesterol): Testosterone is a steroid hormone, and its synthesis requires cholesterol. Consuming a balanced diet that includes healthy fats, such as those found in eggs, avocados, and nuts, provides the necessary building blocks [11].
4. Fruits and Vegetables: While they don’t directly boost testosterone, certain vegetables, like cruciferous vegetables (e.g., broccoli and cabbage), contain compounds that may help balance hormone metabolism [12]. Fruits and vegetables are also essential for overall health and nutrient intake, indirectly supporting hormonal function.

B. Exercise Strategies

Targeted exercise can stimulate the hormonal cascade that includes testosterone production.

1. Resistance Exercises: Resistance exercises, such as weight training (lifting heavy weights) and bodyweight exercises, are highly effective at promoting acute and potentially long-term increases in testosterone [6]. Exercises that engage large muscle groups (e.g., squats, deadlifts, and bench presses) tend to be the most stimulating [13].
2. Aerobic Exercise: Aerobic exercise, such as jogging or swimming, is primarily beneficial for cardiovascular health and weight management. Maintaining a healthy body weight is critical, as excess body fat (adipose tissue) can convert testosterone into estrogen [1]. Moderate, regular aerobic exercise may help support hormonal balance, though its direct impact on acutely boosting testosterone is generally less pronounced than resistance training [7].

C. Lifestyle Approaches

These foundational habits are critical for creating an optimal environment for hormone production.

1. Stress Management: As noted, chronic stress increases cortisol, which suppresses testosterone. Adopting stress-reduction techniques such as mindfulness, meditation, deep-breathing exercises, or engaging in hobbies can help lower cortisol and maintain a better hormonal profile [5].
2. Quality Sleep: The majority of daily testosterone release occurs during sleep, specifically during the Rapid Eye Movement (REM) cycles. Prioritizing 7-9 hours of consistent, quality sleep per night is essential for the body’s natural testosterone production cycle [4].
3. Reducing Exposure to Hormone-Disrupting Chemicals: Certain environmental chemicals, known as endocrine-disrupting chemicals (EDCs), can interfere with the body’s natural hormone function and production [14]. Minimizing exposure to common EDCs found in some plastics (BPA, phthalates), pesticides, and personal care products is a proactive step to protect hormonal health.

Takeaway

Naturally supporting healthy testosterone levels is a holistic process rooted in consistent, healthy lifestyle habits. It’s not about quick fixes but about implementing sustainable changes—specifically, prioritizing strength training, ensuring adequate sleep, consuming a nutrient-rich diet with essential minerals like zinc and Vitamin D, and actively managing stress.

These small, consistent daily improvements can contribute to noticeable long-term benefits in energy, mood, strength, and sexual health. By focusing on overall lifestyle, you are making a lasting investment in your vitality and wellness.

Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider, such as a Primary Care Physician or Endocrinologist, with any questions you may have regarding a medical condition or before making any changes to your diet, exercise regimen, or use of supplements.

Expert Quote

“Natural methods like strength training, good sleep, and zinc-rich foods are often enough to optimise testosterone in most healthy men, but only a blood test can confirm low levels, and a doctor should rule out underlying medical causes.”

-Dr. Anubha Karol

Frequently Asked Questions (FAQs)

Can I increase testosterone only through exercise?

While exercise, especially resistance training, is a crucial factor, a holistic approach encompassing mindful nutrition and lifestyle adjustments is essential for long-term optimization [6, 13].

Are there specific foods that boost testosterone instantly?

No single food provides an instant, clinically significant boost. A consistently balanced diet with adequate nutrients and healthy fats supports healthy testosterone levels over time [11].

Is stress really a big deal for testosterone levels?

Yes, managing chronic stress is vital. Stress releases cortisol, which is scientifically proven to suppress testosterone production [5]. Techniques like meditation and deep breathing contribute to a balanced hormonal state.

Is it possible to obtain sufficient vitamin D solely from supplements?

While supplements are an effective way to address deficiencies, it is ideal to obtain Vitamin D from a combination of safe sunlight exposure and food sources (like salmon) for a holistic approach to well-being [10].

How long does it take to see results with these natural approaches?

Results are highly variable based on the individual’s baseline, adherence, and specific health factors. Consistency is key; most people may begin to notice changes in energy and well-being after a few weeks to months of dedicated effort [1].

References

[1] Could you have low testosterone? (n.d.). MedlinePlus Medical Encyclopedia. Retrieved from https://medlineplus.gov/ency/patientinstructions/000722.htm

[2] Huo, S., Scialli, A. R., McGarvey, S., Hill, E., Tügertimur, B., Hogenmiller, A., Hirsch, A. I., & Fugh-Berman, A. (2016). Treatment of men for “low testosterone”: A systematic review. PLOS ONE, 11(9), e0162480. https://doi.org/10.1371/journal.pone.0162480

[3] Kovac, J. R., Pan, M., Arent, S., & Lipshultz, L. I. (2016). Dietary adjuncts for improving testosterone levels in hypogonadal males. American Journal of Men’s Health, 10(6), NP109–NP117. https://doi.org/10.1177/1557988315598554

[4] Te, L., Liu, J., Ma, J., & Wang, S. (2023). Correlation between serum zinc and testosterone: A systematic review. Journal of Trace Elements in Medicine and Biology, 76, 127124. https://doi.org/10.1016/j.jtemb.2022.127124

[5] Xiong, X., Wu, Q., Zhang, L., Gao, S., Li, R., Han, L., Fan, M., Wang, M., Liu, L., Wang, X., Zhang, C., Xin, Y., Li, Z., Huang, C., & Yang, J. (2021). Chronic stress inhibits testosterone synthesis in Leydig cells through mitochondrial damage via Atp5a1. Journal of Cellular and Molecular Medicine, 26(2), 354–363. https://doi.org/10.1111/jcmm.17085

[6] Yeo, J. K., Cho, S. I., Park, S. G., Jo, S., Ha, J. K., Lee, J. W., Cho, S. Y., & Park, M. G. (2018). Which exercise is better for increasing serum testosterone levels in patients with erectile dysfunction? The World Journal of Men’s Health, 36(2), 147. https://doi.org/10.5534/wjmh.17030

[7] Seftel, A. D. (2018). Re: Which exercise is better for increasing serum testosterone levels in patients with erectile dysfunction? Journal of Urology, 200(2), 228–228. https://doi.org/10.1016/j.juro.2018.05.043

[8] Te, L., Liu, J., Ma, J., & Wang, S. (2023). Correlation between serum zinc and testosterone: A systematic review. Journal of Trace Elements in Medicine and Biology, 76, 127124. https://doi.org/10.1016/j.jtemb.2022.127124

[9] Zamir, A., Ben-Zeev, T., & Hoffman, J. R. (2021). Manipulation of dietary intake on changes in circulating testosterone concentrations. Nutrients, 13(10), 3375. https://doi.org/10.3390/nu13103375

[10] Pilz, S., Frisch, S., Koertke, H., Kuhn, A. J., Dreier, J., Mocke, E. S., Watzl, F., Homann, E., & Dobnig, H. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(3), 223-225. https://doi.org/10.1055/s-0030-1269854

[11] Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and training status. Journal of Applied Physiology, 82(1), 49–54. https://doi.org/10.1152/jappl.1997.82.1.49

[12] Hursel, R., Viechtbauer, W., & Westerterp-Plantenga, M. S. (2009). The effects of green tea on weight loss and weight maintenance: A meta-analysis. International Journal of Obesity, 33(9), 989–996. https://doi.org/10.1038/ijo.2009.135

[13] Kraemer, W. J., Fry, A. C., Warren, L. A., Lynch, J. M., Fleck, S. J., Gordon, S. E., Knuttgen, H. G., & Stone, M. H. (1992). Acute hormonal responses in elite female weightlifters and powerlifters. The International Journal of Sports Medicine, 13(2), 103–109. https://doi.org/10.1055/s-2007-1021238

[14] Gore, A. C., Chappell, P. E., Clark, N. G., Flaws, J. A., Howell, G. E., Koch, F., Munoz, K. O., Parrott, E., Patisaul, H. B., Schug, T. T., Vandenberg, L. N., & Woodruff, T. J. (2015). Endocrine-disrupting chemicals: From basic research to clinical practice. Endocrinology, 156(12), 4339–4361. https://doi.org/10.1210/en.2015-1880