How to Boost Testosterone Naturally: Foods, Exercise and Supplements That May Help

Testosterone plays an important role in muscle strength, energy, sexual health and general wellbeing. Yet as men get older, many begin wondering whether declining testosterone could explain fatigue, reduced muscle mass or a loss of motivation.

The supplement industry offers countless testosterone boosters, promising increased strength, improved libido and renewed vitality. But can these products really deliver?

From a natural health perspective, I believe the best place to begin is with nutrition, exercise, sleep and understanding what is actually happening with your hormones.

Some lifestyle changes can help restore testosterone levels when they are suppressed by factors such as obesity, poor sleep or inadequate nutrition. However, there is little evidence that supplements substantially increase testosterone in otherwise healthy men with normal levels.

What Is Testosterone and Why Is It Important?

Testosterone is a hormone produced primarily in the testicles in men, with smaller amounts produced in the ovaries and adrenal glands in women.

In men, testosterone contributes to:

• Maintaining muscle mass and strength.
• Sexual desire and reproductive function.
• Bone density and skeletal health.
• Red blood cell production.
• Normal male sexual development.
• General physical wellbeing.

Testosterone naturally varies throughout the day and can be affected by sleep, illness, body weight and medications.

Levels also tend to decline gradually with age, although a lower reading does not necessarily indicate a medical problem.

What Are the Signs of Low Testosterone?

Possible symptoms include:

• Reduced sexual desire.
• Fewer spontaneous or morning erections.
• Erectile difficulties.
• Loss of muscle mass or strength.
• Reduced bone density.
• Persistent fatigue.
• Low mood or reduced motivation.
• Unexplained anaemia.

These symptoms are not specific to testosterone deficiency. Sleep apnoea, depression, thyroid disorders, medication effects and other medical conditions may produce similar symptoms.

Diagnosis requires compatible symptoms and consistently low testosterone measurements, usually confirmed by two separate early-morning blood tests.

1. Strength Training: One of the Best Natural Strategies

Resistance training is among the most useful activities for maintaining muscle strength and function as we age.

Exercises such as squats, presses, rows, resistance-band movements and appropriately supervised weightlifting help preserve muscle mass.

Heavy resistance exercise may produce temporary increases in circulating testosterone. However, these short-term hormonal changes do not necessarily translate into higher resting testosterone levels.

The major benefit of strength training is that it improves muscle function whether or not testosterone increases.

A Practical Weekly Approach

• Perform resistance training two or three times weekly.
• Include exercises for major muscle groups.
• Increase resistance gradually as strength improves.
• Allow adequate recovery between demanding sessions.
• Combine strength work with walking or other aerobic activity.

My natural health perspective: Building muscle is a worthwhile goal in itself. You do not need unusually high testosterone levels to benefit from consistent resistance training.

2. Reduce Excess Body Fat

Excess body fat, particularly abdominal obesity, is associated with lower testosterone levels in many men.

Obesity can influence insulin sensitivity, hormone signalling and sex hormone-binding globulin (SHBG).

In men with obesity-related low testosterone, sustained weight loss can improve testosterone concentrations.

However, aggressive dieting and excessive calorie restriction may have the opposite effect, especially in lean or highly active men.

What Helps?

• A sustainable eating pattern rich in whole foods.
• Regular resistance training.
• Walking and cardiovascular exercise.
• Adequate dietary protein.
• Gradual weight loss when medically appropriate.

Avoid crash diets that cause excessive muscle loss or nutritional deficiencies.

3. Prioritise Sleep

Sleep is closely connected to hormone regulation.

Short sleep duration and significant sleep restriction may reduce testosterone in some men.

For most adults, approximately seven to nine hours of sleep is a reasonable target.

Good sleep habits include maintaining regular bedtimes, limiting late caffeine, reducing alcohol and keeping the bedroom cool and dark.

Obstructive sleep apnoea is particularly important to identify because it can contribute to fatigue and sexual difficulties. Treating sleep apnoea improves health, although it does not consistently increase testosterone.

4. Eat Enough Healthy Fats and Protein

Testosterone is a steroid hormone synthesised from cholesterol, but this does not mean eating large amounts of cholesterol or saturated fat will raise testosterone.

A balanced diet with adequate energy, protein and essential fats supports normal physiological function.

Useful Foods

• Eggs: Provide protein and several important nutrients.
• Salmon and sardines: Supply protein, omega-3 fats and vitamin D.
• Olive oil: Provides heart-healthy monounsaturated fats.
• Nuts and seeds: Supply healthy fats, zinc and magnesium.
• Lean meat and legumes: Provide protein and minerals.
• Vegetables and whole grains: Support general metabolic health.

Extremely restrictive diets can impair hormonal health. The objective is adequate, balanced nutrition rather than a special testosterone-boosting food.

5. Zinc: Important When You Are Deficient

Zinc is essential for normal reproductive function and testosterone production.

Significant zinc deficiency can impair testosterone status. Correcting the deficiency may help restore normal function.

However, taking additional zinc when intake is already adequate has not been shown to reliably raise testosterone.

Natural Zinc Sources

• Oysters and other shellfish.
• Beef and poultry.
• Pumpkin seeds.
• Beans and lentils.
• Dairy products.

Precaution: Excessive zinc supplementation can cause nausea and copper deficiency, potentially resulting in anaemia or neurological problems.

6. Vitamin D and Testosterone

Vitamin D is essential for bone health and several physiological processes.

Low vitamin D and low testosterone sometimes occur together, particularly in people with obesity or chronic illness.

However, clinical trials have not consistently shown that vitamin D supplementation increases testosterone in men who are not deficient.

Correcting a genuine vitamin D deficiency is worthwhile for established health reasons, but high-dose vitamin D should not be used simply to boost testosterone.

7. Magnesium: Useful for Overall Health

Magnesium supports normal muscle and nerve function, energy metabolism and many enzyme systems.

Some small studies have explored magnesium supplementation and testosterone, but the evidence remains insufficient to recommend magnesium as a reliable testosterone booster.

Magnesium-rich foods include leafy vegetables, nuts, seeds, legumes and whole grains.

Supplementation may be appropriate for an identified deficiency, but high doses can cause diarrhoea and may be unsuitable for people with impaired kidney function.

8. Ashwagandha: Does It Really Increase Testosterone?

Ashwagandha is an Ayurvedic herb commonly promoted for stress, sleep and hormonal wellbeing.

Some small clinical trials have reported increases in testosterone in selected groups, including men experiencing stress or infertility.

However, these findings do not establish a consistent testosterone-boosting effect in healthy men.

There are also important safety concerns.

• Rare cases of liver injury have been reported.
• It may influence thyroid hormone levels.
• It may interact with sedatives and other medicines.
• It may affect immune-system activity.

Important: People with autoimmune diseases, including rheumatoid arthritis, or those taking immunosuppressive medication should avoid starting ashwagandha without specialist approval.

In my view, the potential benefits do not justify automatically recommending ashwagandha as a testosterone supplement.

9. Do Popular Testosterone Boosters Actually Work?

Many supplements are marketed with claims about testosterone, masculinity and muscle growth.

The evidence varies considerably.

Products advertised as testosterone boosters may contain multiple herbal extracts, stimulants or undisclosed substances.

Be especially cautious of products promising dramatic hormonal increases or effects similar to anabolic steroids.

10. Manage Stress Without Chasing Cortisol Levels

Chronic stress can influence sleep, appetite, mood and sexual wellbeing.

Cortisol and testosterone interact within complex hormonal systems, but it is misleading to assume that every stressful day lowers testosterone or that cortisol must be suppressed.

Helpful stress-management strategies include walking outdoors, relaxation exercises, social activities and maintaining realistic exercise and recovery schedules.

These approaches may improve wellbeing even when testosterone levels remain unchanged.

11. Testosterone and Men Over 60

Testosterone levels often decline with age, but this does not automatically mean testosterone replacement is required.

For older men, maintaining muscle strength, bone density, cardiovascular health and physical independence should remain central priorities.

If symptoms suggest testosterone deficiency, a doctor can arrange appropriate testing.

Testosterone replacement therapy may benefit selected men with confirmed hypogonadism, but it requires individual assessment and ongoing monitoring.

It can increase red blood cell counts, affect fertility and worsen certain existing conditions. Prostate health, cardiovascular history and sleep apnoea should be considered before treatment.

12. What Blood Tests Should You Consider?

If you have symptoms suggestive of low testosterone, discuss the following with your doctor:

• Early-morning fasting total testosterone, repeated on a separate day.
• SHBG and calculated free testosterone when indicated.
• Luteinising hormone (LH) and follicle-stimulating hormone (FSH).
• Prolactin or thyroid function when clinically appropriate.
• Full blood count and other tests guided by symptoms.

A single low testosterone result is not sufficient to diagnose hypogonadism.

A Seven-Day Testosterone-Friendly Eating Plan

This food plan focuses on adequate protein, healthy fats and nutrient-rich meals rather than claiming that individual foods dramatically increase testosterone.

Shop Nutrition and Fitness Supplements

Protein powders, creatine and selected vitamins may support nutritional intake and training goals when used appropriately.

Remember that supplements supporting muscle performance are not necessarily testosterone boosters.

Explore Sports Nutrition and Supplements at Myprotein

Affiliate disclosure: This website may earn a commission from qualifying purchases. The merchant link may be monetised through an eligible affiliate network.

Frequently Asked Questions

Can you increase testosterone naturally after 60?

Some men may improve testosterone levels through weight loss when overweight, better sleep or correction of nutritional deficiencies. Results vary, and age-related decline cannot always be reversed through lifestyle changes.

Does lifting weights increase testosterone?

Resistance exercise can cause temporary hormonal changes, but it does not consistently increase resting testosterone. It remains highly beneficial for strength and muscle maintenance.

Does creatine increase testosterone?

Creatine improves certain measures of strength and exercise performance but does not reliably increase testosterone.

Do eggs increase testosterone?

Eggs provide useful nutrients, but there is no convincing evidence that eating eggs directly increases testosterone in otherwise well-nourished men.

Can poor sleep lower testosterone?

Yes, significant sleep restriction may reduce testosterone in some men. Adequate sleep supports overall hormonal health.

Is testosterone replacement safe for older men?

It may be appropriate for selected men with confirmed deficiency, but treatment requires discussion of potential benefits, contraindications and monitoring.

Are natural testosterone boosters safe?

Not automatically. Herbal ingredients may interact with medications, cause liver injury or contain undeclared substances. Products should be assessed individually.

Final Thoughts: My Natural Health Perspective

Testosterone is important for men’s health, but the idea that every man should try to maximise testosterone is misguided.

The objective should be healthy hormonal function, not unusually high laboratory numbers.

For most men, the best starting point is regular strength training, maintaining a healthy body composition, eating adequate protein, sleeping well and addressing underlying medical conditions.

Supplements such as zinc and vitamin D are useful when deficiencies exist. Creatine can support muscle performance without needing to increase testosterone.

Herbal testosterone boosters generally have weaker evidence and may introduce unnecessary risks.

My recommendation is simple: focus on building a healthier, stronger body rather than chasing a testosterone number.

References and Further Reading

• Endocrine Society – Testosterone Therapy Guidelines
• Endocrine Society – 2026 Testosterone Replacement Therapy Statement
• NIH – Zinc Fact Sheet
• NIH – Vitamin D Fact Sheet
• NIH – Exercise and Athletic Performance Supplements
• Myprotein – Can You Boost Testosterone Naturally?

Medical disclaimer: This article provides general educational information and does not replace medical advice. Symptoms of testosterone deficiency require appropriate assessment. Do not use hormone therapies or herbal testosterone boosters without considering your medical history and medications.