How to Increase Testosterone Naturally: The Complete Guide

In this article we are going to present the key ways that will greatly increase your testosterone production in a natural way. We’re going to do that by covering the key players in your testosterone production, because its stimulation is in fact a highly complex mental and physical game.

You don’t need to always rely on pills and pharmaceuticals to boost your testosterone levels. The modern way of living is so dependent on instant solutions that many people think that the only way to getting results is by taking a pill – or worse, anabolics. The potential side effects of anabolic drugs include increased breast size, acne, abnormal functioning of internal organs, testicular shrinkage and even permanent suppression of the body’s own ability to produce testosterone. That’s not a trade most men should be making.

Testosterone is one of the most anabolic hormones in the body – responsible for libido, aggression, strength, athletic performance, metabolism, muscle mass and tone. It also plays a role in bone mass, semen production and cognitive function. Men’s testosterone levels are now 25% lower than two decades ago, driven by modern diets, chronic stress, poor sleep and exposure to endocrine-disrupting chemicals.

When levels fall below 300-1000 ng/dL – the normal range established by the FDA – medical treatment is required. But for most men, the issue is suboptimal production that responds well to lifestyle changes. Smart dieting and a good training protocol can do the trick, and remember that testosterone production is a psychological game as much as it’s a physiological one.

One important clarification: testosterone deficiency is a serious clinical issue that affects a relatively small percentage of men. The supplement industry wants you to believe that low T is an epidemic – it isn’t. Most men who feel their testosterone could be higher are not clinically deficient. They simply have suboptimal levels, which respond well to lifestyle changes without any medical intervention. That’s the audience this article is written for.

Understanding Free vs. Bound Testosterone

Before getting into the methods, one concept is worth understanding. Most of the testosterone in your blood is bound to a protein called sex hormone binding globulin (SHBG). The amount that is not bound – called “free testosterone” – is what your body can actually use for muscle building, fat loss and all the other functions you care about. Total testosterone numbers can look fine while free testosterone is low.

Based on the way testosterone and estrogen work together, increased estrogen levels lead to decreased testosterone. Excess body fat raises both SHBG and estrogen simultaneously. Zinc, boron and nettle root have all been shown to reduce SHBG levels, freeing up more of the testosterone you’re already producing. A study published in PMC confirmed zinc supplementation’s role in testosterone production.

Keeping body fat low is one of the most direct ways to improve free testosterone independent of total T production. Reducing dietary fat also raises SHBG – another reason why low-fat diets are counterproductive for testosterone. Monounsaturated fats specifically have been shown to improve testosterone bioavailability by keeping SHBG lower.

Several natural compounds act specifically on SHBG to free up more testosterone:

Nettle root – a highly concentrated extract that binds to SHBG, preventing it from binding to testosterone and freeing more of it for use. It also acts as a 5-alpha reductase inhibitor – blocking the enzyme that converts testosterone into DHT (which causes hair loss and prostate enlargement). Both nettle root and pygeum have protective effects on prostate health.
Boron – shown in studies to reduce SHBG levels within days of supplementation, meaningfully increasing free testosterone.
Avena sativa – an extract from oat straw that helps free bound testosterone molecules, increasing circulating free testosterone.
Pygeum – another potent herb known for inhibiting SHBG’s testosterone-binding effects, also protective of prostate health.
Chrysin + piperine – chrysin is a bioflavonoid that acts as a natural aromatase inhibitor, but is poorly absorbed alone. Combined with piperine (black pepper extract), absorption improves significantly, enhancing its testosterone-protective effect.

1. Eat for Testosterone

Rigorous dieting is not only hard on the psyche – it can be detrimental to your hormonal balance. Have you noticed what happens to your libido and overall energy during prolonged periods of cutting? That’s the testosterone cost of extreme dieting. Your body needs a caloric surplus or maintenance intake to support testosterone production. If you need to lose fat, do it gradually – rapid fat loss causes a significant drop in T levels.

Research shows that people eating meat-based protein consistently have higher testosterone levels. A review published in PMC confirms that higher intake of saturated and monounsaturated fats correlates with higher testosterone levels. Lean beef, pork, lamb, eggs and fatty fish should be the foundation of your diet. These food sources abound in proteins, the necessary amino acids, and are packed with testosterone-friendly fats and cholesterol.

Fats are the building blocks of hormones – including testosterone and cholesterol. Low-fat diets are notorious for lowering testosterone levels, so don’t fall into the trap of thinking low-fat diets are healthy for your T levels. You should be consuming around one gram of fat per pound of bodyweight – approximately one third saturated, one third monounsaturated (olive oil, avocados, macadamia nuts) and one third polyunsaturated (fish, nuts, seeds).

If you think this is too much fat, you’re probably eating too many carbohydrates. Skip the bread, rice, pasta and potatoes rather than cutting down your fat intake. And stop throwing out your egg yolks – they contain essential vitamins and cholesterol which are strongly linked to increasing your testosterone production.

Hard cutting is equally damaging. One study found that after just 8 days of severe caloric restriction, testosterone levels dropped by 50% in male subjects. The bigger the calorie deficit, the harder the drop – bodybuilding competitors who try to take body fat below 5% experience dramatic testosterone crashes as a result. Bodybuilding competitors who try to take body fat below 5% experience dramatic testosterone crashes. If you’re both dieting and suffering from low T-levels, make the deficit smaller and eat better quality food rather than starving yourself.

Overweight men produce and secrete significantly less testosterone. Excess fat tissue converts testosterone into estrogen through aromatization – actively depleting available testosterone. There are numerous research studies showing that overweight men produce less testosterone, and that shedding body fat triggers meaningful increases in T production. Start by eliminating processed foods and refined sugar – these are the primary drivers of both fat gain and hormonal disruption. Related: 50+ Foods That Naturally Increase Testosterone Levels

On zinc specifically

Zinc is one of the most important minerals for testosterone production, and most men don’t get enough of it. The recommended daily amount is 11mg – found in meats, fish and oysters. Your body cannot store zinc, so it must come from your diet every day. Supplementing with zinc for as little as six weeks has been shown to cause significant improvement in testosterone levels in deficient men.

ZMA (zinc, magnesium and vitamin B6) taken before bed on an empty stomach is the most efficient delivery method. Vitamin C at 1g/day after training supports cortisol suppression and complements the zinc protocol. Zinc also inhibits the aromatase enzyme – the enzyme that converts testosterone to estrogen – at doses of around 80mg/day. Don’t exceed this: too much zinc is harmful.

2. Eliminate night snacks

No matter how difficult your case of late night munchies is, practice self-discipline and avoid consuming a bunch of carbs of simple sugars before going to bed.

On one hand, sugar stimulates serotonin production, which is the reason why chocolate cake makes us happy (and also the reason why some people refer to sugar as an addictive substance), but on the other, it also raises your blood levels of insulin and interrupts the work of sleep hormones such as melatonin.

Insulin spikes delay melatonin production, which in turn impairs testosterone and growth hormone production during the night. And we all know that muscle growth happens when you rest and is practically impossible without the combined effect of these two mighty hormones.

To avoid messing up your testosterone production, try to avoid late night sugary snacks at all costs, or at least replace them with low-carb fruits.

3. Train the Right Way

If you want to send your testosterone off the charts, you should really go hard. We recommend doing high-intensity interval training combined with a variety of compound exercises. With high-intensity interval training you activate the fast-twitch muscle fibers, which in turn increases your testosterone levels.

Most of your fast-twitch muscle fibers are located in your hamstrings – consequently, doing sprint intervals or dumbbell squat jumps can naturally increase your testosterone production. If you take a look at how sprinters’ bodies look, you can see all the signs of high testosterone levels: muscular, shredded, low body fat. Include sprint intervals in your routine at least twice a week.

The second training method for effectively increasing testosterone is going heavy. We recommend sticking to 4-8 reps with heavy weights as an effective method for increasing your testosterone levels. Overload your largest muscle groups with exercises like bench press, squats, deadlifts and overhead presses – they are going to send your testosterone production into overdrive.

Heavy compound training produces the biggest increase in testosterone in relation to training. Several studies have confirmed that 85% of your 1-rep maximum is the optimal training intensity for maximizing the testosterone response. The more muscle you carry, the more testosterone your body produces to maintain it. Legs cover more than 60% of total muscle mass – training them is not optional if testosterone is a priority. Related: Do Leg Workouts Increase Testosterone? The Science Explained

One important caveat: overtraining actively suppresses testosterone. Overtraining occurs when your body is exposed to more training stress than it can recover from. If short-term, a couple of days of rest will fix it. But if you’ve been chronically overtraining and not resting enough, overtraining syndrome can occur – a much more serious condition that can take months to recover from.

Exercise is crucial for a healthy lifestyle, but more is not always better. If you fail to rest properly, the stress caused by exercise will exhaust your central nervous system and make you susceptible to injury and illness. Symptoms of overtraining most notably include: feeling fatigued all the time, feeling constantly stressed, significant weight loss, suppressed immune system, persistent joint and muscle pain, and strength going backwards.

Studies show overtraining can lead to metabolic collapse and neurochemical imbalances associated with depression. One study found overtraining caused a drop in basal testosterone levels by 39% in healthy endurance athletes. Other studies cite drops of up to 40% from chronic overtraining. When you notice symptoms of overtraining – persistent joint pain, loss of appetite, declining strength, constant fatigue – give your body one to two weeks of complete rest before resuming training. Recovery and rest are part of the equation – not optional extras. Related: 5 Major Overtraining Symptoms to Watch For

4. Vitamin D and Testosterone

Multiple studies in men have shown a positive, direct association between vitamin D status and levels of free and total testosterone. One 12-month randomized controlled trial found that men given vitamin D supplements had a significant increase in testosterone levels compared to placebo. Overweight men with low testosterone who were given vitamin D supplements showed a surprisingly large increase in T as a result.

Sun exposure is the best source – far more effective than oral supplementation. Aim for 15-20 minutes of midday sun on large skin areas (arms, legs, back) as many days per week as possible. If that’s not realistic where you live, supplement with vitamin D3, not D2. Most adults are deficient, particularly in northern latitudes and winter months. Related: Vitamin D and Testosterone: Does It Actually Work?

5. Cholesterol and Omega-3 Fatty Acids

Cholesterol is one of the most misunderstood molecules. While many people think it should be avoided altogether, this is a misconception – cholesterol is simply essential for testosterone production. If you deprive your body of cholesterol, you lack the building blocks required for manufacturing testosterone. Stick to the healthy cholesterol found in organic eggs, chicken, turkey, fish and beef – all sources that also abound in proteins and the necessary amino acids.

Omega-3 fatty acids are one of nature’s best testosterone boosters. According to studies, lack of omega-3 fatty acids in your diet can result in reduced testosterone production. Best sources: fish and fish oils, krill oil, seafood, flaxseeds, tree nuts. If you don’t eat fatty fish 3-4 times per week, supplement with fish oil. Related: Fish Oil and Muscle Growth

6. Optimize Sleep

Quality sleep is simply essential for maintaining your testosterone levels. The strain of everyday activities takes a toll on your body, and you need to provide it with at least 8 hours of quality sleep per night. During the REM cycle, your body secretes all sorts of hormones that help it recover – testosterone production happens primarily during this phase. That is why you need uninterrupted sleep to keep these important metabolic processes in line.

Sleep is an irreplaceable and essential need of the body through which it restores, rests and repairs itself. Sleep is crucial for every tissue and every cell, maintaining normal metabolic function, immune system recovery and growth hormone release. Without enough sleep, the brain is the first to suffer – reducing its normal abilities and functioning.

A 2011 study published in the Journal of the American Medical Association (Leproult & Van Cauter) showed that just one week of poor sleep – getting only 5 hours per night – reduced testosterone levels by 10-15% in healthy young men, equivalent to aging 10-15 years. General recommendations for adults are 7-9 hours per night. Research consistently shows that sleeping less than 5 hours leads to significant drops in testosterone.

Younger people sometimes require more than 10 hours. If your sleep is consistently under 6 hours, no amount of training or nutrition optimization will fully compensate for the hormonal cost.

Practical sleep optimization: keep the room cool (19-20°C improves sleep quality), complete darkness, no screens for 30-60 minutes before bed, consistent sleep and wake times. Your testosterone peaks in the morning after a full night’s sleep – it is the result of 7-9 hours of hormonal production.

7. Manage Stress and Cortisol

Stress is another lifestyle factor that can drop testosterone release in a hurry. Cortisol is testosterone’s direct antagonist. When cortisol rises, testosterone falls – they compete for the same resources and signalling pathways. Chronic stress keeps cortisol elevated around the clock, which chronically suppresses testosterone production.

While some stress is simply unavoidable, it’s a must that you work to reduce unnecessary stress in your life. Avoid training when acutely stressed, keep training sessions under 60 minutes (cortisol spikes sharply past this point), and take vitamin C post-workout (2-5g) which directly blunts the cortisol response to exercise. Reduce unnecessary commitments and prioritize sleep above everything else – sleep is the single most effective cortisol management tool available. Related: The Effects of Stress on the Body and Fitness

8. D-Aspartic Acid: The Most Studied Natural Booster

D-aspartic acid (DAA) is an amino acid that plays a role in the synthesis and release of testosterone. A 2009 study by Topo et al. published in Reproductive Biology and Endocrinology showed a 42% increase in testosterone levels after 12 days of D-aspartic acid supplementation at 3.12g per day, with 20 of 23 participants experiencing increases.

The evidence is strongest in men with lower baseline T levels rather than men already in the normal range – if your levels are already healthy, expect modest results. If they’re low, DAA is among the best-supported natural interventions available. Tribulus Terrestris is another natural supplement worth mentioning – it has been shown in several studies to raise LH (luteinizing hormone) levels, which stimulates the testes to produce more testosterone. Related: Natural Testosterone Boosters: What Actually Works

9. Cold Exposure and Intermittent Fasting

Cold showers and cold water immersion activate the sympathetic nervous system, stimulate luteinizing hormone (LH) release – LH is the signal that tells the testes to produce testosterone – and have been shown to increase T levels measurably. Start with 30-60 seconds of cold water at the end of a normal shower and increase progressively.

Intermittent fasting – eating within a compressed window of 8-10 hours and fasting for 14-16 hours – has been shown in some studies to increase testosterone levels by up to 180% during the fasting period. The mechanism involves improved insulin sensitivity, reduced aromatization from lower body fat, and the hormonal response to mild metabolic stress. It is not a magic fix, but combined with the other factors here, it compounds the effect.

10. High Perception of Yourself

One of the best ways to improve your testosterone production is to learn to value yourself more. People with a higher perception of themselves have also exhibited higher testosterone levels. For example, several studies suggest that earning a lot of money can be a real testosterone stimulant – not because of the money itself, but because of the improved perception of oneself that accompanies it. However, the improved perception is not the only factor. These individuals also tend to be more active and more involved in their environment. All of these different factors add up to higher testosterone levels.

Testosterone is also somewhat socially contagious. Studies have shown that winning raises testosterone – even in non-physical competitions. Watching your team win raises T. Men who spend significant time around confident, competitive, driven people tend to have higher testosterone themselves. Your social environment matters more than most people realize. Related: 5 Unusual But Scientifically Proven Techniques for Boosting Your Self-Confidence

Bonus: Social Interaction

Psychologists have found that a five-minute conversation with an attractive woman can raise testosterone levels by approximately 30%. Studies have noted that testosterone levels in men increase significantly when they are in the presence of ovulating women. You don’t need anything s*xually arousing to get this effect – just being around women and talking to them has a measurable hormonal impact. This is one more reason why social isolation is bad for your hormonal health, and why staying socially engaged matters beyond the psychological.

What Else Suppresses Testosterone

Before covering the avoidance list, a few specific mechanisms worth understanding:

Age: After turning 40, testosterone levels decrease by approximately 1% per year. This is normal and gradual – the lifestyle interventions in this article slow this decline significantly, but they can’t stop it entirely. Get your levels tested as a baseline in your late 30s so you know where you’re starting from.

Excess estrogen: Fat cells are the main manufacturers of estrogen in men. The more fat tissue you have, the more estrogen you produce – and increased estrogen directly decreases testosterone. Alcohol compounds this problem: beyond simply depleting zinc, alcohol acts as a CNS depressant that inhibits the body’s ability to remove excess estrogen from the bloodstream, creating a double suppression of testosterone.

Medications: Some medications reduce LH (luteinizing hormone) levels – including estrogen and progesterone-based drugs. Since LH is the signal that tells the testes to produce testosterone, anything that reduces LH reduces T production. Discuss with your doctor whether any medications you’re taking have this effect and whether natural alternatives exist.

Type 2 diabetes: Research confirms a direct relationship between type 2 diabetes and decreased testosterone levels. Insulin resistance and the metabolic dysfunction associated with diabetes directly impair testosterone production.

High cholesterol and hypertension: Both conditions cause hardening of the arteries, which reduces blood flow to the organs responsible for releasing sex hormones – including the testes. This directly leads to decreased testosterone production. Managing cardiovascular health is not separate from managing hormonal health.

What to Avoid

Equally important as what you do is what you don’t do. Several common habits are directly suppressing your testosterone:

Alcohol – since alcohol is viewed as a toxin by the body, the minute it enters your system all processes stop – including muscle building and testosterone production – until it’s eliminated. It also depletes zinc, a critical mineral for T production. As hard as it may be, if you’re serious about your testosterone levels, alcohol needs to be reduced or eliminated.
Smoking – has direct negative implications on testosterone levels. The toxins in cigarette smoke damage Leydig cells – the cells in the testes that produce testosterone. There are clearly many other negative health repercussions from smoking, but this is one more reason to stop.
Excessive cardio – long-duration steady-state cardio raises cortisol and can suppress testosterone. Keep cardio sessions under 30-40 minutes. HIIT is preferable to long slow cardio from a hormonal standpoint.
BPA and plastics – bisphenol A is an endocrine disruptor that mimics estrogen in the body. Avoid storing food and water in plastic containers, especially when heated. Use glass, stainless steel or ceramic instead.
Soy products – contain phytoestrogens that can interfere with testosterone production. Minimise or avoid.
Neglecting dietary fat – as covered above, fat is the raw material for testosterone. Low-fat diets are notorious for lowering T levels.

Get a Medical Check-Up

Low testosterone is a very common problem among men over the age of 30 – in fact, every one in four guys above 30 experiences some symptoms. This should not be taken lightly, as lack of testosterone doesn’t only affect your muscle growth. It can also trigger a host of other health-related problems, including lack of sex drive, weak bones, erectile dysfunction and obesity.

Before rushing to the doctor’s office and turning to your medicine cabinet, try implementing the natural methods in this article consistently for 3-6 months. If you’ve done that and still feel symptoms of low testosterone – low energy, poor recovery, low libido, difficulty building muscle despite proper training and nutrition – get your levels tested. A simple blood test gives you the actual numbers.

Total testosterone, free testosterone and SHBG should all be measured together for a complete picture. This is worth doing before any supplementation, because some supplements work best in men who are deficient in specific nutrients – knowing your baseline changes what’s worth taking. Related: Low Testosterone Symptoms: What to Look For and What to Do About It

Elevating your testosterone production is a process that can be triggered by both external and internal factors. But this process is not as tough as it seems. Just try implementing these methods in your daily routine and you’ll soon see all the positive changes.

You might also like: