Boosting your testosterone levels naturally is essential for energy, learning, and memory. Testosterone helps support everything from mental clarity to muscle strength and even weight loss. But are there natural ways to boost testosterone? The truth is, there are simple, low-cost, and even free ways to boost testosterone that are backed by science naturally.
.jpg "How to Boost Testosterone Naturally (Evidence-Based)")
In this article, I'll go over evidence-based ways to raise your testosterone and see results in just a few weeks, along with a few supplements that are important for optimizing testosterone levels, including one I used to recommend but no longer do, since the evidence no longer supports it.
I'm Dr. Leonid Kim, board-certified in Obesity and Internal Medicine. I discuss the most up-to-date, evidence-based information on metabolic health, longevity, and weight loss. Let's get into it.
Reduce Exposure to Microplastics
The first thing you need to do to boost testosterone isn't something to add to your routine, but something to remove: exposure to microplastics, specifically common endocrine disruptors like BPA and phthalates. There's growing evidence linking microplastic exposure to a range of health issues, including effects on testosterone.
A study based on 2011 NHANES data found that higher urinary BPA levels, meaning higher BPA levels in the body, were associated with significantly lower testosterone levels in adolescent males. BPA isn't the only concern: many everyday products contain phthalates, chemicals used to make plastic more flexible and durable. Another study found that high levels of phthalate metabolites in urine, indicating high phthalate exposure, were associated with decreased serum testosterone in men. This is because phthalates can act as anti-androgens, reducing both testosterone levels and sperm quality.
Since plastic products are everywhere, complete avoidance isn't realistic, but there are ways to reduce exposure meaningfully:
- Choose glass or stainless steel containers instead of plastic.
- Avoid bottled water and common plastic travel mugs for water or coffee. Many "BPA-free" products still use alternatives like BPS, which may be just as harmful.
- Be mindful of food packaging. Prepackaged foods wrapped in plastic can allow chemicals to leach into the food.
- Watch out for canned beverages and soups. Many aluminum cans are lined with plastic material on the inside. A randomized crossover trial published in Hypertension found that urinary BPA concentration increased by 1,600% after consuming just two canned beverages, compared to drinking from glass bottles.
- Be cautious with disposable coffee cups, even paper ones, since the inner lining is often plastic and can leach into hot beverages like coffee or tea.
Prioritize High-Quality Sleep
The next factor with a major positive impact on testosterone is good sleep. It's not just about getting enough sleep; it's about getting high-quality sleep.
So, how much sleep do we actually need? One study found that sleeping just 5 hours a night for one week reduced testosterone levels by 10% to 15%. Survey data from NHANES, looking at over 9,000 men ages 16 to 80, showed that impaired sleep was associated with lower testosterone levels.
Needs vary, but most people should aim for at least 7-8 hours of sleep per night. Even more important than total sleep time, though, is sleep quality. A few things can help:
- Maintain a regular sleep schedule, going to bed and waking up at the same time, even on weekends, to help regulate your internal circadian rhythm.
- Watch your caffeine timing. Drinking coffee in the afternoon may not keep you from falling asleep, but it can still disrupt the quality of your sleep.
- Watch your alcohol timing. Alcohol is a major sleep disruptor. Many people use it to fall asleep, but it actually produces the opposite effect, interfering with REM sleep, making sleep less restful, and increasing wakefulness during the second half of the night. Alcohol is also a diuretic, meaning it increases urine production, which can further disrupt sleep.
There's a lot more to optimizing sleep, like light and blue light exposure, morning sunlight, temperature regulation, and a good pre-sleep routine, but that's a large enough topic for its own dedicated discussion.
Minimize Alcohol Consumption
Another thing to minimize for healthy testosterone levels is alcohol. Beyond disrupting sleep, alcohol can also directly reduce both sperm production and testosterone concentration. Studies dating back to 1980 show that alcohol is toxic to Leydig cells, the cells in the testes responsible for producing testosterone. These studies found that almost all men with alcoholism had low-normal or low testosterone. When healthy male volunteers were exposed to alcohol, testosterone levels began to decline from baseline after just 72 hours of alcohol ingestion.
Exercise: Resistance Training and HIIT
Probably one of the most effective ways to raise testosterone is exercise, though not just any type. Two forms stand out in particular.
Weightlifting and resistance training. Data shows that testosterone levels rise immediately following resistance training, with effects lasting for hours afterward.
High-intensity interval training (HIIT). Studies show that protocols involving high volume, moderate-to-high intensity, short rest intervals, and large muscle groups tend to produce the greatest acute elevation in testosterone and growth hormone.
That said, data also shows that any form of regular exercise can be beneficial. A cohort study published in Europe, involving almost 700 men, found significantly higher testosterone levels in men who reported being physically active for 3 or more hours per week compared with those who weren't.
Nutrition and Diet
When it comes to nutrition, there isn't a single diet that has been shown to consistently and definitively raise testosterone. Getting enough protein each day is important for maintaining muscle mass and supporting weight loss, which itself helps raise testosterone. Beyond that, a balanced diet built on whole, minimally processed foods is probably your best bet.
Older studies suggested that a high-fat diet was associated with higher testosterone levels. Still, a more recent meta-analysis found that both high-fat and low-fat diets resulted in a small-to-moderate decrease in testosterone. So, once again, a balanced diet that prioritizes protein and healthy fats from whole foods, without swinging too far in either direction, is likely the best approach.
Weight Loss
Weight loss is another important factor in testosterone balance. In fact, obesity is the strongest risk factor associated with low testosterone in middle-aged and older men. Digging a bit deeper, it's not just obesity in general, but specifically increased waist circumference, or visceral fat, that poses the greatest risk. Visceral fat in the abdomen increases an enzyme called aromatase, which converts testosterone into estrogen.
The good news is you don't need to lose a lot of weight to see results. Even a 5% loss of initial body weight can increase testosterone levels by about 58 ng/dL, and a 15% weight loss has been associated with an increase of about 164 ng/dL.
Supplements to Consider
Zinc. There's evidence that zinc deficiency can reduce testosterone. Zinc supplementation in zinc-deficient older men for 6 months resulted in increased serum testosterone.
Magnesium. A 2011 study showed that just 4 weeks of magnesium supplementation increased both free and total testosterone in athletes and sedentary adults alike.
Ashwagandha. This is a supplement most people should consider and discuss with their doctor. Ashwagandha has growing evidence supporting improved sleep, reduced stress, and better athletic performance, all of which can indirectly help optimize testosterone. A small, double-masked, randomized controlled trial found that just 8 weeks of ashwagandha treatment at 300 mg twice daily significantly increased testosterone levels, as well as muscle mass and strength. I've written a separate, in-depth article covering everything you need to know about ashwagandha, for anyone who wants to dig deeper.
A Supplement I No Longer Recommend: Vitamin D
One supplement often recommended for testosterone that I no longer recommend for this purpose is vitamin D. Earlier studies suggested an association between vitamin D supplementation and increased testosterone in middle-aged men. However, a follow-up systematic review of the available studies found no evidence that vitamin D can raise testosterone levels. Proper vitamin D levels remain important for many other aspects of health, but there's currently no good evidence that it specifically helps with testosterone.
Conclusion
Naturally optimizing testosterone comes down to a handful of well-supported habits: minimizing exposure to endocrine-disrupting microplastics, prioritizing high-quality sleep, limiting alcohol, incorporating resistance training and high-intensity exercise, eating a balanced, whole-food-based diet, and managing weight and visceral fat. Targeted supplementation with zinc, magnesium, or ashwagandha may offer additional support, particularly for those who are deficient or under high stress. At the same time, some previously popular options, like vitamin D for testosterone specifically, haven't held up under closer scrutiny. As with any health intervention, individual results can vary, and it's worth discussing supplementation or significant lifestyle changes with your doctor.
FAQ
What is the most effective natural way to boost testosterone? Weight loss, particularly reducing visceral fat, along with resistance training and high-quality sleep, tends to have some of the most consistent and well-supported effects on testosterone levels.
Do microplastics really affect testosterone?
Yes, evidence suggests it. Studies have linked higher exposure to BPA and phthalates, common in plastics, canned goods, and disposable cups, with lower testosterone levels in men and adolescent males.
How much sleep do I need for healthy testosterone levels?
Most people should aim for 7 to 8 hours per night. Studies show that even one week of sleeping only 5 hours per night can reduce testosterone by 10% to 15%, and sleep quality matters just as much as duration.
Does alcohol lower testosterone?
Yes, in multiple ways. Alcohol disrupts sleep, and it's also directly toxic to Leydig cells, the testosterone-producing cells in the testes. Testosterone levels have been shown to decline within 72 hours of alcohol exposure in healthy men.
Which supplements help boost testosterone?
Zinc and magnesium supplementation have shown benefits, particularly in people who are deficient in these minerals. Ashwagandha also has supporting evidence for increasing testosterone, muscle mass, and strength, likely partly through its effects on sleep and stress.
Does vitamin D help increase testosterone?
Current evidence doesn't support this. While earlier studies suggested a link, subsequent systematic reviews have not found evidence that vitamin D supplementation raises testosterone levels, even though vitamin D remains important for other aspects of health.