6 Science-Backed Ways to Naturally Increase Testosterone

Testosterone, the primary male sex hormone, is essential for numerous functions like growth, cognitive function, and reproductive health. Maintaining optimal levels is crucial for overall well-being and healthy aging. [1]

Although it can drop around 1%-2% each year after age 40, it can happen anytime. [2] Below, we'll explore how you can naturally increase its levels with enough dedication.

» Increase your testosterone levels with science-backed recommendations and live healthier, longer



1. Consider taking an Ashwagandha supplement

Ashwagandha is an adaptogenic herb derived from the roots of the Withania somnifera plant. It’s an integral component of Ayurvedic medicine and is linked to reduced stress. But that's not the only benefit.

One randomized controlled trial had 57 men—amateurs in resistance training—take 600 mg for eight weeks. It significantly increased their testosterone levels and muscle strength compared to a placebo group. [5]

» Learn how ashwagandha can help you build muscle and amplify your strength

In a smaller study, 46 males with low sperm counts took 675 mg of Ashwagandha daily for three months, and their testosterone counts increased by 17% at the end. [6] Another similar one found a nearly 15% boost after 16 weeks. [2]

» See why women should also care about testosterone



2. Improve the duration and quality of your sleep

Excess and a lack of sleep may lower testosterone. A 2015 study of 1,274 men aged 65 and older concluded that they needed almost 10 hours of sleep to see testosterone improvements. [8]

Another small trial had 10 males sleep five hours per night for a week; it significantly reduced their testosterone. [9] They also had higher levels of the stress hormone cortisol and low energy and libido.

» Discover expert tips to battle hormonal insomnia and you reclaim your rest

You should get between seven and nine hours of sleep every night. If you rest less during a busy work week, you can catch up on the weekends to increase your testosterone levels. [10]

» Learn more about getting a restful night’s sleep without changing your bedtime

3. Optimize vitamin D levels

Vitamin D is most famous for its role in keeping your bones healthy, but it has receptors throughout the body—including in reproductive tissue. For men, research says that decreased levels of this nutrient lead to low testosterone. [11,12]

» Explore the link between Vitamin D and restful nights

A year-long trial of both sexes also showed that daily supplementation of just over 3,000 IU significantly increased total and free testosterone—which corrected the vitamin D deficiency. [13] 

» Discover how vitamin D can restore low testosterone levels

4. Be physically active, but don't overdo it

Physically active men have a better testosterone profile compared to those more sedentary. [14,15] For those who workout less often, weight or resistance training can increase the hormone's levels. [16] 

But you shouldn't overdo it. Too much exercise without recovery can lower testosterone levels in what's called overtraining syndrome. It's the result of excessive workouts with inadequate rest that impacts hormonal, mental, and immune system health. [17]

» Fuel your recovery. Explore how protein rebuilds muscles after your workout



» Are your testosterone levels low? See how you may be overtraining

5. Get enough magnesium

Magnesium affects muscle function and interacts with testosterone in the body, with research showing a positive influence of this mineral on testosterone when supplementing and doing resistance training. [18–20]

» Can't get enough shut-eye? Unlock the link between magnesium and better sleep

Similar to vitamin D, magnesium supplementation may only benefit men with deficiencies. Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels. 

6. Eat healthy fats and enough calories

A 2021 systematic review and meta-analysis of nine studies totaling 206 participants found that low-fat diet decreased testosterone levels in men. [21,22] Interestingly, the effect was stronger in participants with European ancestry.

On the other hand, those who are physically active are at risk for low energy, meaning they don’t get enough calories to support what they burn. This effect is also associated with less testosterone. [23]

» Refuel & recover: Explore our guide to optimal post-workout nutrition

The impact of low testosterone on men's health

Around 55% of 18-35-year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. The hormone's low levels can impact physical performance and quality of life.

Symptoms of low testosterone include:

• Low libido
• Fatigue
• Depressive moods
• Erectile dysfunction
• Loss of muscle mass [4]



» Curious about why SHBG matters? Explore testosterone action vs testosterone levels

Getting optimal testosterone levels naturally

Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. You can also boost the hormone naturally through dietary and lifestyle adjustments.

But first, you need to know where you currently stand. The InsideTracker Ultimate + Subscription plan will tell you whether or not your total and free testosterone and SHBG are optimized and provide more personalized recommendations on how to improve them. 

References:

1. A. C. Hackney, “Hypogonadism in Exercising Males: Dysfunction or Adaptive-Regulatory Adjustment?,” Frontiers in Endocrinology, vol. 11, Jan. 2020, doi: 10.3389/fendo.2020.00011. Available: https://www.ncbi.nlm.nih.gov/pubmed/32082255
2. A. L. Lopresti, P. D. Drummond, and S. J. Smith, “A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males,” American Journal of Men’s Health, vol. 13, no. 2, p. 155798831983598, Mar. 2019, doi: 10.1177/1557988319835985. Available: https://pubmed.ncbi.nlm.nih.gov/30854916/
3. P. Emadi-Konjin, J. Bain, and I. L. Bromberg, “Evaluation of an algorithm for calculation of serum ‘Bioavailable’ testosterone (BAT),” Clinical Biochemistry, vol. 36, no. 8, pp. 591–596, Nov. 2003, doi: 10.1016/s0009-9120(03)00076-6. Available: https://pubmed.ncbi.nlm.nih.gov/14636872/
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11. Y. J. Tak et al., “Serum 25-hydroxyvitamin D levels and testosterone deficiency in middle-aged Korean men: a cross-sectional study,” Asian Journal of Andrology, vol. 17, no. 2, p. 324, Jan. 2015, doi: 10.4103/1008-682x.142137. Available: https://pubmed.ncbi.nlm.nih.gov/25532570/
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