How to Increase Testosterone Naturally: 7 Tips

There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles. “Lifestyle interventions like resistance training, good sleep hygiene, managing chronic stress, and optimizing dietary choices can modestly increase testosterone levels, especially in men with borderline low levels,” she says. But the degree of improvement varies, she adds.

“There’s no magic bullet to boost testosterone overnight,” says Kishore Lakshman, MD, MPH, an endocrinologist and the director of the center for sexual health at Prima-CARE in Fall River, Massachusetts.

What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance.

That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men.

1. Maintain a Healthy Weight

“Excess weight, especially around the belly, is known to lower testosterone levels,” says Dr. Lakshman. “Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process.”

2. Eat a Balanced Diet

What you eat (or don’t) can also affect your testosterone levels. "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City.

There’s no single magic testosterone-boosting food. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman.

• Fruits
• Vegetables
• Whole grains like brown rice and whole-wheat bread
• Healthy fats like nuts and avocado
• Lean proteins like chicken and fish

For these nutrients, here are examples of specific foods that are good sources:

• Zinc Oysters, beef, pork, turkey, pumpkin seeds, and cheddar cheese

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• Magnesium Legumes, seeds, nuts, and soy products like tofu

  [7]

• Vitamin D Fish liver oil, beef liver, egg yolks, mushrooms, and fatty fish like trout and salmon

  [8]

3. Strength Train Regularly

When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets.

4. Get Enough Sleep

Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar.

5. Reduce Stress

“When you're under chronic stress, your body produces more cortisol, a hormone that suppresses testosterone,” says Lakshman. “Over time, this hormonal imbalance can lead to low testosterone.”

In the meantime, activities like mindfulness meditation, time in nature, and strong social connections certainly can’t hurt, says Lakshman. Most importantly, lifestyle habits like regular exercise, good sleep, a nutritious diet, and limiting alcohol can help you regulate stress — and support healthy testosterone levels — in the long term, says Kotlyar.

6. Consider Herbal Supplements

Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health.

Lakshman agrees. “[Ashwagandha and tongkat ali] might offer modest benefits, especially if someone is deficient in those nutrients. But overall, the science is still mixed, and their effects are likely mild at best.”

Ultimately, using herbs to boost testosterone levels shouldn't be a first-line strategy. Supplements, if used, should complement — not replace — core habits like regular exercise, good sleep, and a nutritious diet, says Lakshman.

For any supplements you add, make sure to buy only high-quality products. The U.S. Food and Drug Administration (FDA) doesn’t approve supplements for safety or effectiveness, and not every supplement on the shelf is equal. To choose a quality supplement, check the label for USP, NSF, or ConsumerLabs Approved. This means the product has undergone third-party testing for quality and purity.

7. Limit Exposure to Hormone-Disrupting Chemicals

To reduce your exposure, Lakshman recommends lifestyle changes for testosterone health, like using glass or stainless steel containers instead of plastic and opting for organic produce when possible to limit pesticide intake. While you can’t avoid all environmental toxins, you can take small steps to limit contact and support healthier hormone levels in the long run.

The Takeaway

• You can naturally boost testosterone with lifestyle habits like regular exercise, good-quality sleep, a nutritious diet, stress management, and a healthy weight. While these changes may not completely reverse the usual age-related decline in testosterone levels, they can provide a modest increase.
• Research is limited on the potential benefits — and risks — of herbal supplements that claim to increase testosterone, including ashwagandha and tongkat ali. Talk to your doctor before trying natural herbs for testosterone, especially if you have hormone-related health issues.
• Though the research is still emerging, it’s a good idea to limit your exposure to potentially hormone-disrupting chemicals (like BPA) to preserve testosterone levels.