Testosterone is the primary androgen in men and a vital steroid hormone required for the development of male characteristics.
Decreased testosterone levels, a condition known as hypogonadism, can be detrimental to male reproductive functions, body composition, emotional well-being, and other health aspects.
Discover common symptoms of hormonal imbalances in men and learn how to raise your testosterone levels naturally.
What is testosterone?
Testosterone is the primary male sex hormone and the most important androgen. Androgens are a class of steroid hormones that promote and regulate the development of male traits and reproductive function.
Testosterone regulates various vital processes and systems, including:
- Sex organ development
- Sperm production
- Libido
- Height and growth
- Voice deepening
- Body and facial hair growth
- Bone strength
- Muscle mass
Testosterone also influences red blood cell production, fat distribution, and emotional well-being, which explains why imbalances can lead to low moods, changes in sexual function, and weight gain.
The testes are the main site of testosterone production in males. In women, the ovaries also produce small amounts of testosterone, which influences a woman’s libido, fertility, cognitive function, and body composition.
Additionally, the adrenal glands produce dehydroepiandrosterone (DHEA), a precursor hormone that can be converted into testosterone or estrogen in both sexes.
Signs of low testosterone
Symptoms of low testosterone levels, often referred to as low T, can range depending on factors such as age, health conditions, and medication usage.
Common signs of low levels of testosterone in men include:
- Reduced muscle mass
- Low libido
- Sexual dysfunction
- Loss of armpit, pubic, or leg hair
- Low sperm count
- Testicular atrophy (shrinking testicles)
- Bone loss
- Excess body fat
Lower states of mood, including depression and anxiety, poor concentration, and enlarged breast tissue, known as gynecomastia, may also occur in men with testosterone deficiency.
What causes low testosterone?
While testosterone levels naturally begin to decline in men between the ages of 30 and 40, there are several potential causes of hypogonadism, which can manifest as primary or secondary.
Primary hypogonadism occurs when the testicles are unable to produce testosterone and sperm in normal amounts. This type is often due to injury, infection from sexually transmitted infections (STIs), or chemotherapy.
Secondary hypogonadism stems from conditions that affect the pituitary gland, which leads to low levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). LH and FSH are crucial for sexual health and regulate testosterone and sperm synthesis.
Conditions that can cause secondary hypogonadism include sleep apnea, diabetes, cirrhosis of the liver, iron overload, metabolic syndrome, and obesity.
Other factors that can affect testosterone levels include:
- Insulin resistance
- Endocrine disruptors
- Microplastic exposure
- Poor sleep
- Chronic stress
- Dietary phytoestrogens
- Zinc deficiency
Statins, medications that lower cholesterol and cardiovascular disease risk, can also reduce testosterone production. This is likely due to their role in inhibiting the production of cholesterol, which is a critical precursor for testosterone and other steroid hormones.
How to raise your testosterone
Low testosterone can be detrimental to emotional wellness, impair physical performance, and negatively impact overall well-being.
Fortunately, making beneficial dietary and lifestyle changes can support reproductive and hormone function, restore balance, and help alleviate symptoms.
Here are nine natural ways to promote and maintain healthy testosterone levels.
1. Healthy Keto®
The Healthy Keto® diet is a low-carb, high-fat approach that can help regulate testosterone levels by supporting balanced cholesterol levels, which is crucial to maintaining male hormonal balance.
By reducing carbohydrates to less than 50 g of net carbs daily, Healthy Keto further supports testosterone production by keeping insulin levels balanced.
“Refined carbohydrates spike blood sugar and insulin levels,” explains Dr. Berg. “Elevated insulin suppresses the production of testosterone and other hormones essential for men’s health, including growth hormone involved in muscle growth and strength.”
2. Engage in high-intensity interval training (HIIT)
Maintaining a healthy weight and engaging in regular exercise are essential for supporting hormonal balance in men.
HIIT workouts have been shown to be more effective at boosting testosterone levels in men than endurance exercises.
A study published in the Journal of Endocrinological Investigation found that men who engaged in 90 seconds of treadmill running followed by 90 seconds of rest had higher testosterone levels than those who ran for 45 uninterrupted minutes.1
3. Prioritize quality sleep
Most testosterone is released during sleep, which means that sleep deprivation and poor sleep quality directly affect testosterone levels.
A study published in the Journal of the American Medical Association found that men who got less than five hours of sleep nightly experienced a 10 to 15 percent decrease in daytime testosterone levels.2
To support healthy testosterone production, aim to get eight hours of sleep and practice healthy sleep habits, such as limiting screen time and adopting a relaxing bedtime routine.
4. Incorporate plenty of zinc-rich foods
Zinc plays a vital role in modulating serum testosterone levels in men, likely due to its involvement in converting testosterone into its active form in the testicles.
Evidence published in Nutrition found that insufficient zinc is associated with decreased testosterone and that increasing zinc intake significantly increases serum testosterone levels.3
Some of the best sources of zinc include seafood, such as oysters, crab, and lobster, as well as beef, poultry, lamb, pork, dairy, nuts, seeds, and eggs.
5. Practice intermittent fasting
Constant snacking can lead to chronically elevated blood sugar and insulin levels, which contribute to obesity, insulin resistance, and other metabolic imbalances associated with low testosterone.
Insulin helps regulate the hypothalamic-pituitary-gonadal (HPG) axis, a neuroendocrine system that maintains reproductive function. However, in an insulin-resistant person, this HPG axis may become less responsive to insulin’s stimulatory effects.
This may explain why intermittent fasting, which has been found to improve insulin signalling, can help promote optimal testosterone secretion.
6. Avoid phytoestrogens
Phytoestrogens are naturally occurring compounds found in certain plant foods, such as soy and flaxseeds, that may mimic the effects of estrogen on the body.
This can potentially disrupt hormonal balance and may contribute to lower testosterone levels, especially when consumed in large amounts.
Although more research is needed, reducing soy and phytoestrogen consumption may support normal testosterone levels in men, as some research links high intake to hormonal imbalances.
This has been confirmed by a study published in The Journal of Endocrinology, which found that soy isoflavones significantly reduced testosterone and androstenedione levels in animals.4
7. Manage stress
Stress affects hormonal balance and may cause your body to produce less testosterone by elevating cortisol and inhibiting the release of LH.
A study published in the Journal of Cellular and Molecular Medicine concluded, “Strengthening mental health and improving lifestyle to reduce the negative effects from stress are important to maintain normal male fertility.”5
Long walks, time in nature, connecting with loved ones, and engaging in hobbies are excellent ways to reduce stress and promote healthy testosterone levels.
8. Limit alcohol intake
Regular alcohol consumption can impact testosterone production through several mechanisms, including disrupting hormone regulation, straining liver function, and impairing metabolic health.
Alcohol also increases estrogen concentrations, which suppresses testosterone production as the body attempts to maintain hormonal balance.
Limiting alcohol consumption, or avoiding it altogether, can support reproductive function and overall hormonal health by minimizing endocrine disruption, reducing inflammation, and improving liver detoxification pathways.
9. Maintain optimal vitamin D levels
Vitamin D plays a crucial role in reproductive health as it influences the production and regulation of male and female sex hormones.
Low vitamin D levels have been shown to affect testosterone balance, contributing to reduced libido and sexual performance. A vitamin D deficiency may also affect sperm quality and motility, which is crucial for egg fertilization.
A study published in The Aging Male found that maintaining optimal vitamin D levels supports testosterone levels and helps mitigate the effects of erectile dysfunction in middle-aged men.6
Getting optimal sun exposure and consuming foods high in vitamin D, such as oily fish, cod liver, eggs, dairy, and mushrooms, can naturally promote healthy testosterone levels.
When to talk to your doctor
If you experience severe or worsening symptoms of low testosterone, consult your healthcare provider for proper diagnosis and treatment.
Typically, doctors will order a total testosterone blood test to measure overall blood testosterone levels, which helps identify abnormal levels of bound and free testosterone.
An LH blood test may also rule out pituitary gland issues linked to low testosterone, and men planning to have children can opt for a semen test to diagnose potentially low sperm count.
Testosterone therapy, or testosterone replacement therapy (TRT), is conventionally used to treat low testosterone. TRT is administered via injection, gel, or oral medication and requires ongoing management to keep levels within normal range.
However, TRT is associated with side effects, such as hormonal acne, high blood pressure, elevated red blood cell count, sleep apnea, blood clots, and shrinking testicles.
You may be able to work with a doctor to support testosterone naturally while minimizing side effects, but always consult your healthcare provider before making significant changes to your diet or lifestyle.
Key takeaways
While testosterone levels naturally begin to decline as men age, certain lifestyle factors can lead to premature testosterone deficiency, linked to sexual dysfunction, mood swings, and hair loss.
Adopting a Healthy Keto diet in combination with intermittent fasting, prioritizing sleep, and effective stress management is an excellent strategy to raise your testosterone naturally.
In addition, maintaining optimal vitamin D levels with regular sunlight exposure and prioritizing zinc-rich foods such as oysters, lobsters, and red meat can further support hormonal balance.
FAQ
What can cause low testosterone?
Potential causes of low testosterone include a low-fat diet, underlying health conditions, metabolic imbalances, poor sleep, and chronic stress. Certain medications, nutrient deficiencies, and iron overload may also contribute to low testosterone production.
How can I raise my testosterone fast?
Following a Healthy Keto® and intermittent fasting plan, exercising, and prioritizing quality sleep may help boost your testosterone levels naturally.
Additionally, managing stress, limiting alcohol intake, and reducing phytoestrogenic foods such as soy and flaxseeds can support hormonal balance and male health.
Which foods increase testosterone the most?
Seafood, red meat, poultry, and eggs are linked to higher testosterone levels because they’re rich in zinc, which is essential for testosterone production, sperm health, and overall hormone balance.
Furthermore, healthy fats, such as avocado, olive oil, coconut oil, and fatty meats, support cholesterol balance, a critical hormone precursor to testosterone.
Which vitamins raise testosterone?
Vitamin D is linked to higher testosterone levels, and maintaining optimal levels can support healthy hormone production.
While sun exposure is the most effective natural vitamin D source, foods like cod liver, fatty fish, eggs, and mushrooms can also help boost vitamin D intake.
Does zinc increase testosterone?
Yes, zinc-rich foods support healthy testosterone levels as zinc helps regulate and facilitate the conversion of testosterone into its active form in the testicles.
