How to increase testosterone naturally

Many natural factors can affect your testosterone, from what you eat and drink to your activity levels. Not getting enough sleep or lacking certain nutrients could be contributing to low testosterone levels.

Testosterone is an important sex hormone to support your mental and physical long-term health. If you have low levels of testosterone, making simple changes to your daily routine may help bring your levels back to normal.

In this article, we look at six ways you can naturally increase your testosterone levels if they are low:

1. Start HIIT aerobic exercises
2. Maintain a healthy weight
3. Improve sleep hygiene
4. Reduce stress
5. Address nutrient deficiencies
6. Reduce your alcohol intake

 

Six ways to boost testosterone levels

 

1. Start HIIT and aerobic exercises

Exercise is the first-line treatment for mild age-associated testosterone deficiency. Studies show aerobic and high-intensity interval training (HIIT) are the most promising for increasing testosterone in older men [1]. 

Aerobic exercises include:

• Biking
• Jogging or running
• Rowing
• Swimming
• Walking or hiking

HIIT includes:

• Burpees
• Jumping jacks
• Plank
• Push ups
• Squats

Finding the right level of exercise that works for you is just as important for healthy testosterone levels. Overtraining can have a detrimental effect and reduce testosterone levels.

 

2. Maintain a healthy weight

Weight gain and being overweight are well-recognised causes of low testosterone levels [2]. Though body mass index (BMI) has its limitations, it helps to see if your weight is right for your height. After calculating your BMI, you can look at ways to lose weight if you fall into an overweight category.  

If you’re obese with diabetes or high blood pressure, the 12-week online NHS Digital Weight Management Programme can help.

 

3. Improve sleep hygiene

It isn’t always about the amount of sleep you have but more about the quality. Having plenty of broken sleep is more detrimental to your health than having less, better quality of sleep.  

Sleep is important for regulating several bodily functions, including hormone production. And getting less than 7-8 hours of good quality sleep each night can cause testosterone levels to drop [3, 4]. 

Waking early and during the second part of the night can reduce morning circulating testosterone levels. Evidence also suggests a strong link between low testosterone and obstructive sleep apnoea. Sleep apnoea can be detrimental to getting restful, undisturbed sleep, which is very important for the healthy production of testosterone.

Like exercise, sleep also has a goldilocks relationship with testosterone levels. Excessive sleep (greater than nine hours) is associated with lower total and free testosterone levels [5].

Poor sleep not only affects hormones, but can also cause you to crave sugar, eat unhealthier foods, and leave you more fatigued and without motivation. One of the most common causes of poor sleep is blue light. Blue light emits from electronics such as TVs and smartphones. Making sure you have ways to relax and calm down before bed that don’t evolve blue light can mean a better night’s sleep and improved testosterone production.   

 

4. Reduce stress

Stress can increase cortisol levels, which inhibits testosterone production in men, decreasing testosterone levels. 

Some of the best ways to manage stress include: 

• Connecting with people
• Deep breathing exercises
• Exercising regularly
• Mindfulness and meditation
• Time-management techniques such as making lists, prioritising and ensuring you take regular breaks

Another side effect of high stress levels and low testosterone is a reduced sex drive.

 

5. Address nutrient deficiencies

Nutrients play an important role in maintaining hormonal balance, as well as affecting mental and physical wellbeing. Nutritional deficiencies, in particular zinc, magnesium, and vitamin D can adversely affect testosterone levels[6].

Vitamin D may help to increase testosterone levels naturally [7]. We tend to get most of our vitamin D from exposure to sunshine. In the UK, most people benefit from taking a vitamin D supplement over winter.

Food sources of vitamin D include:

• Eggs
• Oily fish (tuna, salmon, mackerel, herring, sardines, and trout)
• Fortified foods (cereal, bread etc.) 

If you are deficient in zinc, then adding it to your diet could help improve testosterone levels. It is unlikely to help if you already have normal levels of zinc [8]. 

Good sources of zinc include: 

• Oysters
• Beef
• Crab
• Pork
• Pumpkin seeds
• Baked beans

Good sources of magnesium:

• Green leafy vegetables (such as spinach)
• Legumes
• Nuts and seeds
• Wholegrains

 

6. Reduce your alcohol intake 

Heavy alcohol consumption (over 14 units per week) reduces testosterone levels. This is mainly due to its effects on the liver.

Alcohol abuse can also cause:

• Testicular shrinkage
• Decreased libido
• Impotence [9]

The good news is that by cutting back on alcohol, you may begin to see an increase in testosterone production after just a couple of weeks.

Take action to boost your testosterone levels 

All of these steps can improve testosterone levels naturally. As testosterone is important for overall well-being, it's important to maintain balanced levels as you get older. However, if you believe your testosterone is low and lifestyle changes are not working for you, speak to your doctor or a health expert for further guidance. 

Testosterone replacement therapy (TRT) is also an option for those who need medical treatment to support their hormone levels. Speak to a healthcare professional for more advice on testosterone testing, hormone replacement, and options for boosting testosterone levels.

References

1. Yeo JK, Cho SI, Park SG, Jo S, Ha JK, Lee JW, Cho SY, Park MG. Which Exercise Is Better for Increasing Serum Testosterone Levels in Patients with Erectile Dysfunction? World J Mens Health. 2018 May;36(2):147-152. doi: 10.5534/wjmh.17030. Epub 2018 Jan 26. PMID: 29623694; PMCID: PMC5924956.
2. Eriksson J, Haring R, Grarup N, Vandenput L, Wallaschofski H, Lorentzen E, Hansen T, Mellström D, Pedersen O, Nauck M, Lorentzon M, Nystrup Husemoen LL, Völzke H, Karlsson M, Baumeister SE, Linneberg A, Ohlsson C. Causal relationship between obesity and serum testosterone status in men: A bi-directional mendelian randomization analysis. PLoS One. 2017 Apr 27;12(4):e0176277. doi: 10.1371/journal.pone.0176277. PMID: 28448539; PMCID: PMC5407807.
3. Leproult, R. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), p.2173. Penev, P. (2007). Association Between Sleep and Morning Testosterone Levels In Older Men. Sleep, 30(4), pp.427-432. 
4. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.
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6. Wrzosek M, Woźniak J, Włodarek D. The causes of adverse changes of testosterone levels in men. Expert Rev Endocrinol Metab. 2020 Sep;15(5):355-362. doi: 10.1080/17446651.2020.1813020. Epub 2020 Oct 20. PMID: 33076711.
7. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
8. Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May;12(5):344-8. doi: 10.1016/s0899-9007(96)80058-x. PMID: 8875519.
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