6 Best Ways to Increase Testosterone Levels Naturally 

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: December 13, 2023
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As a personal fitness trainer, I understand the crucial role hormones like testosterone play in regulating our body systems. Low testosterone levels can affect your emotional well-being, energy levels, and overall health.

To help my clients stay in peak condition, I emphasize the importance of maintaining optimal testosterone levels. However, I also recognize that not everyone is comfortable with supplements or pills.

That's why I've dedicated hours to researching the 6 best natural methods to boost testosterone levels without relying on medication. These techniques are not only effective but also align with a holistic approach to health and fitness.

Quick Summary

  • To naturally increase testosterone levels, focus on regular exercise, a healthy diet, sufficient sleep, weight loss, more sexual activity, and adequate Vitamin D intake.
  • Regular exercise, especially strength training and high-intensity interval training, is highly effective in boosting testosterone levels.
  • Research shows that men who get less than five hours of sleep per night may have testosterone levels lower by at least 15%.
  • In my view, balancing a healthy lifestyle with natural methods is the most sustainable way to maintain optimal testosterone levels.

6 Ways To Naturally Boost Testosterone Levels

friends working out in a gym and a man on a weighing scale

1. Exercise Regularly

From my personal experience, regular exercise has been a game-changer in regulating my emotions and boosting my testosterone levels.

I've noticed significant improvements not just in my hormonal balance, but also in my overall well-being. This aligns with the fact that exercise is one of the most effective natural methods to increase testosterone levels and prevent lifestyle diseases.

"Research has shown that:When testosterone levels are compared cross-sectionally between middle-aged and older men who have engaged in long-term exercise versus those who have not, testosterone levels are higher among regular exercisers”.

- National Library of Medicine

Similarly, resistance training and other forms of strength training are another natural testosterone booster.

Additionally, other forms of exercise that play a crucial role in testosterone production include high-intensity interval training, considered one of the best ways to do so.

2. Eat A Healthy Balanced Diet

man smiling with his bowl of salad

Eating a balanced diet plays another key role in affecting testosterone production. As a result, it’s no surprise that low testosterone hormone levels and obesity are closely linked together.

In particular, men suffering from obesity have the highest correlation in regards to low testosterone levels. Fat cells produce an enzyme known as aromatase, which converts testosterone into the female hormone estrogen.

In large amounts, estrogen can negatively impact the balance of the body’s hormone system. It can further lead to issues such as larger amounts of breast tissue (manboobs) and erectile dysfunction.

To prevent these side effects, opt towards a healthy diet in addition to regular physical activity. You’ll want to focus on replacing sugar and fatty foods with natural whole foods rich in vitamins and minerals, especially Vitamin D which has a great impact on T levels.

Some good food choices include:

  • Salmon, which contains magnesium, omega-3s, Vitamin D, and Vitamin B6, increases t levels and lowers the sex hormone globulin - responsible for impairing testosterone production.
  • Spinach, famous for boosting the production of testosterone. Besides being positively correlated with high testosterone, it’s also a natural source of crucial minerals like iron, magnesium, and Vitamin B6.
  • Eggs, rich in protein and omega-3 fatty acids. Eggs can boost testosterone levels because these nutrients help you manage your t levels naturally and also help your body increase muscle mass due to its protein.
  • Oysters, widely known as an aphrodisiac as they greatly aid your body to produce testosterone. Rich in zinc, oysters will also help you raise your libido.
  • Tuna, a popular testosterone booster that’s rich in Vitamin D, which also helps with optimal levels of sperm quality

Alongside the recommendations above, you should limit large amounts of alcohol and caffeine as they can cause your testosterone level to drop significantly. Even though they are not really natural, you can also try out testosterone boosters.

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3. Get Enough Sleep

man laying down in bed sleeping

You might be surprised to learn that sleep plays a role in your testosterone levels.

Not only is it one of the simplest ways to boost testosterone, but it’s also on par with maintaining a good diet and exercising regularly in terms of testosterone boosters.

Researchers from the National Institute of Health (NIH) discovered that healthy men who get five hours or less per night are more likely to have low testosterone levels - by at least 15% [1].

If you're struggling with maintaining healthy testosterone levels due to sleep issues, seeking guidance from reputable online TRT clinics can provide you with expert advice and effective treatment options.

For healthy testosterone levels and optimum health, doctors recommend that young men get at least 7-10 hours of sleep per night.

Related: Are Sleep and Testosterone Related?

4. Lose Weight

Losing weight was a pivotal step in my journey to boost testosterone levels. I realized that the excess fat I was carrying was not just a physical burden but also a hormonal one, as it converted testosterone into estrogen.

By focusing on weight management, I've been able to improve my hormonal balance significantly.

Not only will you feel better, but properly managing weight gain has been shown by NIH to facilitate the production of testosterone, keeping your hormones in balance [2].

5. Have More Sex

man and woman on top of each other in bed

As testosterone is a male sex hormone, many people associate it with sexual function and desire.

What might surprise you is that the opposite is also true.

During sex-related activities such as arousal and exposure to erotics, a man’s production of hormones is stimulated, making it a pleasure-filled way to boost testosterone.

At the same time, not having enough sex can actually lower your testosterone, which means it’s better to be doing the deed regularly.

Having more sex boosts testosterone levels and it also comes with many other health benefits, such as improving your immune system and mood.

Related: 10 Online TRT Clinics Reviewed

6. Get More Vitamin D

Just like your sleep schedule, getting enough sunlight on a daily basis is another highly overlooked aspect that impacts healthy levels of testosterone.

Going outside for a walk on a sunny day provides you with an abundance of Vitamin D, which is crucial if you’re looking to boost testosterone production, according to Kieran Mcsorley of Brentwood Physiotherapy Clinic.

Individuals who lack Vitamin D are at the highest risk of ailments such as depression, mental health disorders, and physical well-being [3].

Not surprisingly, individuals with low T levels are also prone to displaying these symptoms, which implies a high correlation between the two.

To ensure your body makes the hormones and vitamins it needs, go outside every day for at least 20 minutes.

Related Articles:

Impact of Hydration on Testosterone

Proper hydration is integral to hormonal balance, with dehydration adversely affecting testosterone levels.

When dehydrated, the body experiences an increase in cortisol, a stress hormone that inhibits testosterone production.

Chronic dehydration can lead to sustained elevated cortisol levels, contributing to a decline in testosterone. Maintaining optimal fluid intake supports hormonal equilibrium, ensuring the body functions efficiently.

Adequate hydration is paramount for sustaining testosterone levels, emphasizing the crucial interplay between hydration and hormonal health for overall physiological balance.


How to Increase Testosterone in Older Men?

To increase testosterone levels in older men, exercise daily, reduce your stress levels, eat a healthy diet, get enough Vitamin D, boost your zinc intake, and get enough sleep. Taking natural testosterone boosters, or supplements can also boost your testosterone levels.

Does Forskolin Increase Testosterone?

Yes, forskolin may increase testosterone by improving hormonal adaptations, primarily the release of anabolic hormones.

Does Apple Cider Vinegar Boost Testosterone?

Apple cider vinegar can boost testosterone levels by helping manage high blood glucose and hypertension, which cause low testosterone levels. Diabetes increases the chance of harmful fat accumulation and insulin resistance, which directly creates a testosterone imbalance within the system. So, ACV increases testosterone and decreases estrogen by controlling the levels of blood glucose.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040039/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154787/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy

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