How to Increase Testosterone Naturally

By Barbara Lewin, RDN, LDN
Sports Nutritionist and Functional Dietitian

Many men notice changes as they get older. They may have less energy, find it harder to build muscle, gain weight around the waist, or notice that their workouts don’t produce the same results they once did. It’s easy to assume that low testosterone is to blame, but that’s not always the case.

While testosterone naturally declines with age, many lifestyle factors can also affect testosterone levels and produce similar symptoms. Poor sleep, excess body fat, chronic stress, inadequate nutrition, certain medications, and underlying medical conditions can all play a role.

The good news is that many of these factors are within your control. Before spending money on expensive “testosterone boosters,” it’s worth understanding what the research shows can actually help support healthy testosterone levels.

What Does Testosterone Do?

Testosterone is much more than a sex hormone. It plays an important role in:

• Building and maintaining muscle mass
• Supporting bone health
• Maintaining strength and physical performance
• Producing red blood cells
• Supporting energy and mood
• Maintaining libido and sexual function

Because testosterone affects so many body systems, it’s important to look at your overall health rather than focusing on a single laboratory value.

Five Ways to Support Healthy Testosterone Naturally

1. Achieve and Maintain a Healthy Body Weight

Excess body fat, particularly around the abdomen, is associated with lower testosterone levels. Fat tissue contains an enzyme called aromatase, which converts testosterone into estrogen.

Even modest weight loss may help improve hormone balance while also reducing inflammation and improving overall health.

2. Prioritize Resistance Training

Regular strength training is one of the most effective lifestyle habits for maintaining muscle and supporting healthy testosterone levels.

Focus on exercises that work large muscle groups, such as squats, rows, presses, and lunges. Aim for two to three resistance-training sessions each week while allowing adequate recovery between workouts.

3. Don’t Neglect Sleep

Sleep is one of the most overlooked factors affecting testosterone.

Research suggests that inadequate sleep can lower testosterone levels while also reducing energy, increasing hunger, and impairing exercise recovery. Most adults should aim for seven to nine hours of quality sleep each night.

4. Fuel Your Body Properly

Very low-calorie diets, inadequate protein intake, and poor overall nutrition may negatively affect hormone production.

A balanced eating pattern that includes lean protein, healthy fats, fruits, vegetables, whole grains, and adequate calories to support your activity level provides the nutrients your body needs for optimal hormone production and recovery.

If you’re trying to lose weight, avoid crash diets that dramatically reduce calories. Slow, sustainable weight loss is generally more effective for preserving muscle and supporting long-term health.

5. Manage Stress and Limit Alcohol

Chronic stress increases cortisol, a hormone that can interfere with normal testosterone production over time.

Likewise, excessive alcohol intake may negatively affect hormone production and recovery. Finding healthy ways to manage stress and limiting alcohol can support overall health while helping your body function at its best.

Do Testosterone Boosters Really Work?

Many over-the-counter supplements claim to increase testosterone, but most have limited scientific evidence to support their claims.

Some nutrients, such as vitamin D or zinc, may be helpful if you’re deficient, but taking large amounts when you’re already meeting your needs is unlikely to significantly increase testosterone.

Rather than relying on supplements, focus first on the lifestyle habits that consistently have the strongest scientific support.

Sports Nutritionist’s Take

In my practice, I often see men assume that fatigue, muscle loss, or weight gain automatically means they have low testosterone. In reality, poor sleep, excess body fat, inadequate nutrition, and inconsistent strength training are frequently bigger contributors.

Feeling tired doesn’t always mean your testosterone is low. Fatigue can have many underlying causes, including nutrient deficiencies, blood sugar imbalances, thyroid disorders, poor sleep, and inadequate recovery. You may also enjoy my article, Why Am I Tired All the Time?, where I discuss common causes of fatigue and practical nutrition strategies that may help.

Before spending money on expensive supplements, focus on building healthy habits that support your overall health. If symptoms persist, discuss appropriate testing with your healthcare provider rather than trying to self-diagnose low testosterone.

Frequently Asked Questions

Can certain foods increase testosterone?

No single food will dramatically increase testosterone. However, a balanced diet that provides adequate protein, healthy fats, vitamins, and minerals supports overall hormone production and health.

Should I take a testosterone booster?

Most over-the-counter testosterone boosters have limited scientific evidence. It’s better to address lifestyle factors first and speak with your healthcare provider if you’re concerned about low testosterone.

When should I have my testosterone checked?

If you’re experiencing persistent symptoms such as fatigue, reduced libido, loss of muscle mass, or decreased strength, discuss your concerns with your healthcare provider. Proper evaluation typically includes morning blood testing and consideration of your symptoms and medical history.

The Bottom Line

Healthy testosterone levels depend on much more than age. Regular resistance training, maintaining a healthy body weight, getting enough sleep, eating a balanced diet, managing stress, and limiting alcohol are all evidence-based strategies that support overall health and may help maintain healthy testosterone levels.

If you’re concerned about low testosterone, don’t rely on marketing claims or expensive supplements. Start with the fundamentals and seek medical evaluation when appropriate.

Evidence-Based Resources

• American Urological Association. Testosterone Deficiency Guideline.
• American College of Sports Medicine. Nutrition and Athletic Performance Position Statement.
• National Institutes of Health Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals.

Ready to Optimize Your Health and Performance?

Whether your goal is increasing energy, building muscle, improving body composition, or supporting healthy aging, nutrition plays an important role. Learn more about my Special Introductory Sports Nutrition Consultation and discover how a personalized nutrition plan can help you achieve your health and performance goals.