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Want more energy, a better drive and an easier time building muscle? Your testosterone levels play a part in all three.
The good news is that the habits that support healthy testosterone are the same ones that make you feel better overall. No drugs, no gimmicks.
In this article, we’re covering what testosterone does, the signs your levels might be low, and 7 natural ways to support them, with an honest look at what the research says about each one.
Quick summary
| Tip | How strong is the evidence? |
|---|---|
| 1. Don’t cut fat too low | Good |
| 2. Lift weights | Good for muscle, small effect on testosterone |
| 3. Sleep 7 to 9 hours | Strong |
| 4. Fix low vitamin D or zinc | Helps only if you’re low |
| 5. Lose excess body fat | Strong |
| 6. Manage stress | Indirect |
| 7. Keep drinking in check | Mixed |
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What is testosterone?
Testosterone is the main male sex hormone, although women make small amounts too. It plays a big role in sex drive and fertility, and it helps you build muscle and bone.
Your levels naturally drift down a little each year as you get older. A long running study of 890 men found testosterone falls gradually and steadily with age, rather than dropping off a cliff.
Signs your testosterone might be low
Low testosterone can show up as:
- A lower sex drive
- Fertility problems
- Low mood
- Tiredness
- Losing muscle more easily
But these signs have lots of other causes too, like poor sleep, stress and other health issues.
So if you’re worried, see your doctor for a blood test. Doctors only diagnose low testosterone when there are symptoms and consistently low results on morning blood tests, because levels change through the day.
1. Don’t cut fat too low
Your body makes testosterone from cholesterol, so dietary fat matters.
A review of studies comparing low fat and higher fat diets found low fat diets lowered men’s testosterone, especially in men of European descent.
That doesn’t mean you need a very high fat diet. Just don’t strip fat out completely. Include healthy fats every day:
- Olive oil
- Avocado
- Nuts and peanut butter
- Eggs, including the yolks
- Salmon and other oily fish
It also helps to avoid crash diets. Steady, balanced eating is kinder to your hormones than swinging between extremes.
2. Lift weights
Lifting weights is one of the best things you can do for your body, especially as you get older. Compound lifts, or exercises that work several muscles at once, like squats and deadlifts, are a great place to start.
Here’s the honest version, though. Testosterone rises for a short while after a hard workout, but in a study of 56 young men, those short spikes weren’t linked to how much muscle or strength they gained.
So lift for the muscle, strength and health benefits, which are real. Just don’t expect a big jump in your testosterone from training alone.
Not sure where to start? Try a 3 day workout split or our 5 day workout split.
3. Get enough sleep
This one is big. Most of your daily testosterone is released while you sleep.
In one study, young healthy men who slept only 5 hours a night for one week saw their daytime testosterone drop by 10% to 15%.
Aim for 7 to 9 hours a night. A few simple habits help:
- Go to bed and get up at the same time every day
- Put your phone away 30 minutes before bed
- Keep your bedroom cool and dark
4. Fix low vitamin D or zinc
Vitamin D and zinc both play a part in testosterone, but only if you’re actually low.
Vitamin D: in men who were low in vitamin D and overweight, a year of vitamin D supplements raised testosterone. But in men with normal levels, a review of 8 trials found vitamin D supplements made no real difference.
Zinc: when healthy young men ate a diet very low in zinc for 20 weeks, their testosterone dropped sharply. Getting enough zinc from food is the goal, not taking extra.
Good food sources:
- Vitamin D: oily fish, egg yolks, fortified milk, and some time in the sun
- Zinc: beef, shellfish, pumpkin seeds, beans and yogurt
Not sure if you’re low? A simple blood test can tell you.
5. Lose excess body fat
Carrying extra body fat is one of the most common reasons for low testosterone.
In a study of teenage boys and young men, those with obesity had 40% to 50% lower testosterone than those at a healthy weight.
The encouraging part? It’s reversible. A review of 24 studies found that losing weight raised testosterone, and the more weight men lost, the bigger the rise.
Eating a little less than you burn, plus regular exercise, is the way to get there. Our fat loss gym plan for beginners covers both, and our guide to which cardio machines burn the most calories can help you pick your cardio.
6. Manage stress
A lot of guys keep their problems to themselves. But long term stress can affect your sleep, your appetite and your motivation to train, and those all feed back into your hormones.
A few things that help:
- Move: a workout or a kickboxing class is a great way to burn off frustration
- Breathe: even 10 minutes of quiet breathing or a meditation app can help you reset
- Talk: to a friend, your partner or a professional
7. Keep drinking in check
Heavy drinking isn’t good for your health, your sleep or your waistline.
The research on alcohol and testosterone itself is mixed, though. A 2024 review of 17 studies found no clear overall difference between drinkers and non drinkers.
So the best reason to keep drinking moderate is everything else it affects, like your sleep and your body fat, which do matter for testosterone.
What about testosterone boosting supplements?
When researchers looked at 50 popular “testosterone booster” supplements, 90% claimed to boost testosterone, but only about a quarter of their ingredients had any data showing they do. Some even contained more zinc or niacin than the safe upper limit.
The habits above will do far more for you.
If you think your testosterone is genuinely low, see your doctor rather than buying a booster. Low testosterone is a medical condition, and it’s worth getting checked properly.
Questions people ask
How fast can I raise my testosterone naturally?
It depends on what’s holding it back. In the sleep study above, one week of short nights was enough to lower testosterone, so sleep is a good place to start. Losing excess body fat takes longer, but the more weight men lost, the bigger the rise.
Does lifting weights increase testosterone?
Only briefly. Lifting is still one of the best things you can do for your body, just not mainly for your hormones.
What foods boost testosterone?
No single food does. A balanced diet with enough healthy fat, zinc and vitamin D supports normal levels.
At what age does testosterone start to drop?
Levels drift down gradually through adulthood. The drop is slow and steady for most men.
Look after your sleep, your food and your training, and the rest tends to follow. You’ve got this!
This article is for general information and is not medical advice. If you have symptoms of low testosterone, talk to your doctor about a blood test before taking any supplement or treatment.
