How to Increase Testosterone Naturally: 7 Evidence-Based Strategies + When to Consider Treatment

Low energy. Decreased motivation. Changes in body composition. Reduced strength. Lower sex drive.

When men begin experiencing symptoms like these, one of the first questions they may ask is:

“Could my testosterone be low—and can I increase it naturally?”

The answer depends on why testosterone is low.

Testosterone levels can be influenced by age, body composition, sleep, nutrition, medications, chronic health conditions and problems involving the testes, pituitary or hypothalamus. That’s why improving testosterone health isn’t simply about finding a “testosterone-boosting” supplement.

For some men, addressing lifestyle and underlying health factors can help support healthier testosterone levels. For others with properly diagnosed hypogonadism, medical treatment such as testosterone replacement therapy (TRT) may be appropriate.

Here are seven ways to support healthy testosterone production—and what to know when lifestyle changes aren’t enough.

1. Strength Train Regularly

Resistance training is one of the best lifestyle habits men can adopt for overall metabolic health, muscle mass, strength and healthy aging.

Exercise can cause temporary changes in testosterone, and some research suggests regular exercise may improve testosterone in certain populations, particularly men with obesity or metabolic disease.

However, exercise shouldn’t be advertised as a guaranteed way to permanently raise testosterone.

A well-rounded program might include compound movements such as:

• Squats

• Deadlifts or hip hinges

• Rows

• Presses

• Pull-ups or pulldowns

• Lunges

  
  

The goal isn’t to perform the hardest workout possible. Consistency, progressive resistance and adequate recovery matter more.

In fact, excessive exercise combined with inadequate calorie intake can work against healthy hormone production. Clinical guidelines specifically recognize nutritional deficiency and excessive exercise as factors that can affect testosterone.

2. Maintain a Healthy Body Composition

Body composition and testosterone are closely connected.

Obesity is associated with lower testosterone levels in many men, and research has shown that weight loss can improve obesity-associated reductions in testosterone.

The relationship can also become cyclical.

Lower testosterone may make maintaining muscle and body composition more challenging, while excess body fat and metabolic dysfunction may further contribute to lower testosterone.

For men who are overweight or obese and have otherwise unexplained low testosterone, the Endocrine Society’s 2026 statement says weight loss is typically the first-line approach rather than immediately beginning TRT.

This doesn’t require crash dieting.

A sustainable combination of nutrition, resistance training, regular movement and adequate sleep is usually a much better foundation.

3. Don’t Underestimate Sleep

If you’re trying to optimize your hormones while consistently sleeping five hours a night, you’re missing an important piece of the puzzle.

Sleep disorders—including obstructive sleep apnea—can affect testosterone levels.

Quality sleep also supports recovery, appetite regulation, metabolic health, exercise performance and overall well-being.

Men who consistently wake up exhausted, snore heavily, gasp during sleep or experience significant daytime sleepiness should consider discussing possible sleep apnea with their healthcare provider rather than simply assuming low testosterone is responsible.

4. Eat Enough Protein, Healthy Fats and Overall Calories

There isn’t one magical “testosterone diet.”

Your body needs adequate energy and nutrients to maintain normal physiological functions, including hormone production.

Chronically under-eating—especially while exercising heavily—can negatively affect reproductive hormones.

A testosterone-supportive eating pattern should generally provide adequate:

Protein to support muscle and recovery.

Dietary fat as part of an overall balanced diet.

Complex carbohydrates to support activity and training.

Vitamins and minerals from a varied, nutrient-dense diet.

Rather than obsessing over one “testosterone superfood,” focus on the quality and adequacy of the entire diet.

5. Include Foods That Support Healthy Testosterone Production

Can food increase testosterone?

It’s more accurate to say that certain foods provide nutrients your body needs for normal testosterone production. Eating oysters or eggs isn’t likely to dramatically raise testosterone in a man who already has adequate nutrition.

However, nutritional deficiencies can matter.

Some nutritious options include:

Oysters — exceptionally rich in zinc.

Eggs — provide protein, fats and several important micronutrients.

Salmon and other fatty fish — provide omega-3 fatty acids, protein and vitamin D.

Lean meats — provide protein, zinc, iron and other nutrients.

Leafy green vegetables — provide magnesium and numerous micronutrients.

Nuts and seeds — provide healthy fats, magnesium and zinc depending on the variety.

Avocado and olive oil — provide predominantly unsaturated fats as part of a heart-healthy dietary pattern.

The takeaway isn’t:

“Eat these foods and your testosterone will skyrocket.”

It’s: Give your body the nutritional building blocks it needs to function well.

6. Correct Nutrient Deficiencies Rather Than Guessing

This is another area where testosterone supplements are frequently oversold.

Zinc, vitamin D, magnesium and other nutrients are involved in normal physiological processes, but taking increasingly large doses doesn’t mean testosterone will continue to increase.

If someone is deficient, correcting that deficiency may support normal health and hormone function.

That’s very different from assuming that every man with low testosterone needs a handful of “testosterone boosting” supplements.

Depending on symptoms, diet and medical history, targeted laboratory testing may help identify deficiencies that actually need attention.

Test. Don’t guess.

7. Address the Things That May Be Lowering Testosterone

Sometimes the best way to “boost” testosterone isn’t adding something.

It’s identifying what’s suppressing it.

Potential contributors can include:

• Obesity

• Sleep disorders

• Significant calorie restriction

• Excessive exercise

• Acute or chronic illness

• Certain medications, including opioids and glucocorticoids

• Pituitary or hypothalamic disorders

• Testicular disorders

• Environmental and toxin exposure

  
  

These possibilities matter because treatment can look very different depending on the cause.

How Do I Know If My Testosterone Is Actually Low?

Symptoms alone aren’t enough to diagnose testosterone deficiency.

Fatigue, low motivation, reduced libido, difficulty building muscle and changes in mood can occur for many reasons.

Current Endocrine Society and American Urological Association guidance recommends diagnosing testosterone deficiency when a man has appropriate symptoms or signs plus consistently low testosterone measurements.

Testosterone should generally be measured on two separate mornings.

The Endocrine Society also recommends evaluating why testosterone is low, including distinguishing between primary testicular and secondary pituitary/hypothalamic causes.

That’s an important distinction.

The goal shouldn’t simply be:

“How do we make this testosterone number higher?”

The better question is:

“Why is testosterone low in the first place?”

What If Natural Testosterone Strategies Aren’t Enough?

Lifestyle changes can be powerful, but they can’t correct every cause of testosterone deficiency.

If a man has symptoms and appropriately confirmed low testosterone, medical treatment may be considered after evaluating the underlying cause, health history, risks and goals.

One option is testosterone replacement therapy (TRT).

TRT supplies testosterone from outside the body and can improve symptoms in appropriately diagnosed men with hypogonadism. It also requires appropriate screening, dosing and ongoing monitoring.

TRT isn’t automatically appropriate simply because a man is tired or because one testosterone measurement came back low.

What About Fertility?

This is one of the most important conversations to have before starting TRT.

Exogenous testosterone suppresses the hormonal signaling involved in sperm production and should not be prescribed to men who are currently trying to conceive. The AUA specifically recommends discussing its potential effects on spermatogenesis with men interested in future fertility.

For men concerned about maintaining fertility, treatment considerations can therefore be very different.

Can You Stimulate Your Body to Produce More of Its Own Testosterone?

Sometimes—but this is where understanding the underlying physiology becomes important.

Your brain and reproductive system communicate through what is called the hypothalamic-pituitary-gonadal axis.

The hypothalamus releases GnRH, which signals the pituitary gland to release LH and FSH. LH then helps signal the testes to produce testosterone, while FSH plays an important role in sperm production.

This is why some medical approaches aim to stimulate or preserve endogenous testosterone production rather than simply replacing testosterone.

Depending on the diagnosis and fertility goals, specialists may consider medications such as hCG or certain other therapies. The AUA notes that hCG, selective estrogen receptor modulators and aromatase inhibitors may be considered in selected testosterone-deficient men who wish to maintain fertility, although only hCG among those alternatives has an FDA-approved male indication.

What About Gonadorelin?

Gonadorelin is a synthetic form of GnRH and acts higher in this hormonal signaling pathway.

Because of that mechanism, you may hear it described as a way of encouraging the body to produce testosterone rather than directly replacing testosterone.

But that doesn’t mean gonadorelin should be viewed as a general-purpose or “natural” alternative to TRT.

Whether manipulating GnRH signaling is appropriate depends on where the hormonal problem originates, the treatment goal and the individual’s reproductive and medical history.

TRT vs. Supporting Natural Testosterone Production

There isn’t one treatment that’s best for every man.

A man with primary testicular hypogonadism may require a very different approach than someone whose testosterone has fallen in association with obesity, sleep apnea, medication use or hypothalamic/pituitary dysfunction.

Fertility goals can change the treatment decision as well.

That’s why comprehensive evaluation matters.

At Pro Health Functional Medicine in Chandler, Arizona, our approach to men’s hormone health begins by looking at the individual—not simply treating a number.

That may include evaluating symptoms, testosterone levels, metabolic health, nutrition, sleep, medications, body composition and other relevant laboratory markers.

When treatment is appropriate, options can be discussed based on the individual’s health history, goals and underlying physiology.

Because optimizing men’s health isn’t about chasing the highest testosterone level.

It’s about finding the reason you’re not feeling your best—and choosing the right approach for you.