Men’s Sexual HealthWhat Men Should Know Before Trying to Raise Their Testosterone
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<p>In 2022, the global market for testosterone replacement therapy was worth $1.9 billion. Supplements marketed to boost testosterone were valued at <a href="https://www.snsinsider.com/reports/testosterone-booster-supplements-market-7118">$4.18 billion</a> in 2025. Both markets are projected to grow, as high-profile figures such as Secretary of War Pete Hegseth, Health and Human Services Secretary Robert F. Kennedy Jr., and podcaster Joe Rogan, speak publicly about optimizing testosterone. </p>
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<p>In July 2026, Secretary Hegseth <a href="https://apnews.com/article/hegseth-pentagon-testosterone-testing-troops-47333bbf3af9e4cac432722332ff1383">announced</a> that all U.S. troops age 30 and older will undergo regular testosterone screening, with the stated goal of identifying low levels and offering voluntary treatment. But testing testosterone levels — and deciding when low testosterone should be treated — is not as simple as it may sound. Here’s what to know.</p>
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<h2 class="wp-block-heading">What is Testosterone?</h2>
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<p>Testosterone is a hormone that tells organs and tissues what to do and when. Though it’s typically associated with <a href="https://www.ncbi.nlm.nih.gov/books/NBK526128/">male development</a>, women also produce testosterone in small amounts. </p>
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<p>Testosterone is well-known for its role in guiding male puberty, sperm production, and enhancing sex drive.</p>
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<p>However, testosterone is also important for:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Making red blood cells</li>
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<li>Building and maintaining muscle and bone</li>
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<li>Regulating moods</li>
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<p>Despite these important roles, there’s a lot that researchers still don’t know about “healthy” testosterone levels and the value of treatment in most individuals. <a href="https://gufaculty360.georgetown.edu/s/contact/00336000014RYRnAAO/adriane-fughberman-md">Adriane Fugh-Berman</a> M.D., a professor of pharmacology and physiology at the Georgetown University Medical Center, emphasizes that “It's a bad idea to screen a population for a questionable condition to see if they are eligible for a treatment with unproven benefits and proven risk.”</p>
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<p>The Endocrine Society published a statement on July 16, 2026, emphasizing that there is <a href="https://www.endocrine.org/news-and-advocacy/news-room/2026/statement-on-testosterone-replacement-therapy?utm_source=chatgpt.com">little evidence</a> to support widespread screening of testosterone levels in the male population.</p>
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<h2 class="wp-block-heading">Where Does Testosterone Come From?</h2>
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<p>In both men and women, testosterone production is <a href="https://www.ncbi.nlm.nih.gov/books/NBK526128/">controlled in the brain</a>. The hypothalamus, found deep in the center of the brain, releases a hormone called gonadotropin-releasing hormone (GnRH). GnRH tells the pituitary gland to release a hormone called Luteinizing hormone (LH). LH then tells the testes or ovaries to produce testosterone. In women, much of this testosterone is then converted to <a href="https://www.ncbi.nlm.nih.gov/books/NBK549797/#:~:text=Estradiol%20is%20a%20hormone%20made,during%20a%20woman's%20reproductive%20years.">estradiol</a>. </p>
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<p>As testosterone levels in the blood increase, the hypothalamus produces less GnRH to help keep testosterone at a healthy level.</p>
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<p>It’s unlikely for naturally high testosterone levels to cause noticeable effects in men (though unnaturally high levels achieved through medication or supplementation may cause side effects), but if women have too much testosterone, it may be a sign of a health condition such as <a href="https://medshadow.org/pcos-treatment-management-and-medications/">polyendocrine metabolic ovarian syndrome (PMOS)</a>. </p>
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<p>Testosterone levels typically rise through puberty, then gradually lower as men enter their 30s, though only about <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/cen.14633">2-6% of men</a> experience symptoms of Low T, and many of those men have other contributing health conditions, such as obesity, that can cause similar symptoms. </p>
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<p>Testosterone levels also change throughout the day and are typically highest first thing in the morning.</p>
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<p>If an individual’s testosterone levels are low, it could signal a problem with the hypothalamus, pituitary gland, or testes.</p>
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<h2 class="wp-block-heading">Symptoms of Low T in Men</h2>
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<p>Low testosterone has been linked to a wide range of symptoms, many of which overlap with those of other medical conditions. Some clinics may prescribe testosterone based on symptoms alone — but without testing, it's impossible to know whether low testosterone is actually the cause. </p>
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<p>Even lab testing has limitations, says Dr. Fugh-Berman. “Lab testing is of little value in someone with intact testicles,” she says. Healthy testosterone ranges can vary by lab, and a person’s levels can fluctuate for many reasons, including time of day.</p>
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<p>Despite this, a <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2799297">secret shopper study</a> published in 2022 suggests that many men may receive a prescription for testosterone even when tests suggest their testosterone levels are normal.</p>
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<p>The Endocrine Society <a href="https://www.endocrine.org/news-and-advocacy/news-room/2026/statement-on-testosterone-replacement-therapy?utm_source=chatgpt.com">recommends</a> diagnosing low testosterone only when a man has both symptoms consistent with testosterone deficiency and consistently low levels confirmed by two separate fasting, early-morning testosterone tests.</p>
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<p>Symptoms of low testosterone in men may <a href="https://www.ncbi.nlm.nih.gov/books/NBK526128/">include</a>:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Lower sex drive</li>
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<li>Erectile dysfunction</li>
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<li>Hot flashes</li>
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<li>Enlarged breast tissue</li>
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<li>Anemia </li>
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<li>Hot flashes </li>
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<li>Reduced body hair</li>
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<li>Reduction in muscle mass</li>
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<li>Reduced bone density and osteoporosis </li>
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<li>Depressed mood </li>
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<li>Fatigue </li>
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<h2 class="wp-block-heading">How to Test for Low T</h2>
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<p>Testosterone levels naturally fluctuate throughout the day, and even <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9242810/">seasonally</a>, so they should be measured in the early morning. </p>
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<p>While laboratories use different reference ranges, total testosterone in healthy adult men often falls between about 300 and 1,000 ng/dL. However, the American Urological Association <a href="https://www.auanet.org/guidelines-and-quality/guidelines/testosterone-deficiency-guideline">recommends diagnosing testosterone deficiency</a> based on symptoms plus two separate early morning testosterone measurements, using a total testosterone level below 300 ng/dL as a reasonable diagnostic cutoff.</p>
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<h2 class="wp-block-heading">Causes of Low T in Men</h2>
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<p>As men age, it’s normal for testosterone levels to decrease gradually. <a href="https://www.aafp.org/dam/brand/aafp/pubs/afp/issues/2017/1001/p441.pdf">Conditions</a> like obesity, Type 2 diabetes, chronic kidney disease, chronic obstructive pulmonary disease, or Human Immunodeficiency Virus (HIV) can also lower production of the hormone. The medical term used to describe low testosterone levels in men is “male hypogonadism.”</p>
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<p><a href="https://www.yourhormones.info/endocrine-conditions/male-hypogonadism/">Causes of male hypogonadism</a> include:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Chemotherapy or radiation that damages the testes</li>
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<li>Certain types of tumors (for example, a tumor on the pituitary gland)</li>
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<li>Kallman’s, Klinefelter’s, or Prader-Willi syndromes, all of which are rare genetic conditions </li>
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<li>Head injuries</li>
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<li>Use of anabolic steroids </li>
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<li>Side effects of certain medications</li>
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<li>Inflammation due to infections or autoimmune disorders</li>
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<p>Some research suggests that conditions common among service members, including chronic stress, disrupted sleep, and physical strain, <a href="https://journals.sagepub.com/doi/10.1177/0091217420906659?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">may be associated with symptoms that overlap with low testosterone</a> — and, in some cases, lowered testosterone levels.</p>
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<h3 class="wp-block-heading">Medications That Can Lower Testosterone</h3>
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<p>Some medications may lower testosterone levels as a side effect. Here are some medications that <em>may</em> lower testosterone, though, in many cases, the research has shown mixed results.</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305857/">Statins</a></li>
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<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513689/">Alcohol</a></li>
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<li><a href="https://pubmed.ncbi.nlm.nih.gov/25985810/">Opioids</a></li>
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<li><a href="https://www.cureus.com/articles/53518-stimulant-induced-pituitary-failure-and-reversible-azoospermia#!/">Stimulants for ADHD</a></li>
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<li><a href="https://pubmed.ncbi.nlm.nih.gov/1650416/#:~:text=The%20chronic%20diazepam%20treatment%20induced,while%20LH%20levels%20remained%20unchanged.">Antianxiety drugs</a></li>
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<li><a href="https://pubmed.ncbi.nlm.nih.gov/33676942/">Antidepressants</a> </li>
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<li><a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/cen.14633">Corticosteroids</a></li>
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<h2 class="wp-block-heading">Drugs and Supplements That Raise Testosterone</h2>
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<p>There are several ways to raise testosterone levels, including prescription testosterone replacement therapy (TRT), over-the-counter testosterone-boosting supplements, and illicit drugs, such as anabolic steroids and SARMs.</p>
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<h3 class="wp-block-heading">Prescription Testosterone Replacement Therapy (TRT) or HRT for Men</h3>
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<p>A healthcare provider may prescribe TRT if blood tests have shown abnormally low levels of testosterone alongside symptoms of Low T, or for those seeking gender-affirming care. </p>
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<p>The benefits and side effects below focus on treatments addressing hypogonadism, or Low T, in cisgender men. </p>
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<p>TRT support can be provided in a variety of ways, including:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Injections</li>
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<li>Intranasal gel</li>
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<li>Pellets implanted in the skin</li>
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<li>Gel rubbed on skin</li>
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<li>Skin Patches </li>
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<h4 class="wp-block-heading">Is There a Benefit of TRT?</h4>
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<p>The evidence is mixed, but one of the most commonly described benefits of TRT for men is improved sex drive and reduced erectile dysfunction, which many observe within <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/cen.14633">three to six weeks</a> of starting the treatment. However, the benefit appears inconsistent; about <a href="https://www.ovid.com/jnls/co-urology/abstract/10.1097/mou.0000000000000438~testosterone-and-sexual-function?redirectionsource=fulltextview">half of clinical trials</a> showed no benefits, according to a 2017 analysis.</p>
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<p>It may help increase bone density and muscle mass in some men, though it’s not clear whether this leads to fewer fractures or greater strength. Changes in energy, muscle, and bone mass can take about six to 12 months to become apparent.</p>
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<h4 class="wp-block-heading">Common Side Effects of TRT for Men</h4>
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<p>Testosterone replacement therapy (TRT) can cause side effects, some of which are mild while others may require medical attention. <a href="https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728">Common potential side effects include</a>:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Acne or oily skin</li>
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<li>Headaches</li>
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<li>Mood changes, including irritability or mood swings</li>
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<li>Increased aggression (reported by some people)</li>
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<li>Depression or changes in mood</li>
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<li>Fluid retention and swelling, particularly in the ankles</li>
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<li>Weight gain</li>
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<li>Painful or prolonged erections</li>
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<li>Enlargement of breast tissue (gynecomastia)</li>
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<li>Increased production of red blood cells, which can thicken the blood and raise the risk of blood clots</li>
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<li>Male pattern hair loss in people who are genetically predisposed</li>
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<p>Dr. Fugh-Berman adds, “Testosterone, even in low doses, increases heart problems, kidney problems, infertility and fractures. It may increase the risk of prostate cancer, although that is unclear at present.”</p>
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<p>Because many of these symptoms are also common with Low T, experts recommend tracking them over time with a symptom tracker.</p>
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<h4 class="wp-block-heading">Long-Term Effects of TRT for Men</h4>
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<p>In 2023, researchers, led by testosterone manufacturers, published the Testosterone Replacement Therapy for Assessment of Longterm Vascular Events and Efficacy Response in Hypogonadal Men (TRAVERSE) trial, which tracked adverse cardiovascular events associated with the treatment. </p>
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<p>Since the trial’s publication, the label for testosterone has been updated twice based on new reviews of the data it generated. </p>
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<p>In 2025, the FDA <a href="https://www.fda.gov/drugs/drug-safety-and-availability/fda-updates-labels-testosterone-products">updated the labeling</a> for testosterone products after reviewing the TRAVERSE trial, removing the boxed warning about an increased risk of heart attack and stroke. However, the agency added a warning that testosterone therapy can increase blood pressure, reinforcing the importance of regular monitoring during treatment.</p>
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<p>In 2026, the <a href="https://www.fda.gov/drugs/postmarket-drug-safety-information-patients-and-providers/testosterone-information?">FDA requested</a> that manufacturers remove the section of the label that states that the efficacy of testosterone therapy for men who have low T without a clear cause are not established. The agency also requested that a warning suggesting men with known or suspected prostate cancer should avoid testosterone therapy be <a href="https://www.hhs.gov/press-room/fda-requests-updates-testosterone-therapy-labeling.html?">revised</a> to suggest only those with metastatic prostate cancer were at risk. Both updates served to widen the potential patient pool for testosterone replacement therapy. </p>
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<p>Still, the announcement mentioned that the risk of prostate cancer in men taking testosterone is not well understood and requires longer-term research. It did not say there is no increase in risk.</p>
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<p>The randomized clinical trial included 5,246 men who had symptoms of hypogonadism, repeatedly confirmed low testosterone levels, and either cardiovascular disease or a high risk of developing it.</p>
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<p>Over an average follow-up of nearly three years, men prescribed testosterone were no more likely than those receiving a placebo to experience a major cardiovascular event, defined as cardiovascular death, a nonfatal heart attack, or a nonfatal stroke. However, atrial fibrillation, acute kidney injury, and pulmonary embolism <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2215025">occurred more often in the testosterone group</a>. </p>
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<p>The findings apply specifically to men with symptoms and consistently low testosterone levels who received treatment intended to restore testosterone to normal physiological levels. They should not be interpreted as evidence that testosterone is safe for men without hypogonadism or for those taking it for anti-aging, bodybuilding, or other non-medical purposes.</p>
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<h3 class="wp-block-heading">Anabolic Steroids (Without a Prescription)</h3>
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<p>The term "anabolic steroids" is often used to describe testosterone or related synthetic compounds that are used without a prescription or in much higher-than-medical doses to increase muscle mass, strength, or athletic performance.</p>
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<p>These drugs are riskier than testosterone that is prescribed for three main reasons:</p>
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<ol class="wp-block-list"><!-- wp:list-item -->
<li>The doses may be far higher than required.</li>
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<li>A doctor won’t be monitoring blood tests for signs that a person is at risk of dangerous side effects or excessively high testosterone levels.</li>
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<li>They may be unregulated and thus mislabeled or <a href="https://www.reuters.com/article/us-steroids-mislabeled/surprised-black-market-steroids-usually-mislabeled-idUSTRE5B64GT20091208">contaminated with heavy metals such as lead</a>.</li>
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<p><a href="https://nida.nih.gov/sites/default/files/815-steroids-and-other-appearance-and-performance-enhancing-drugs-apeds.pdf">Side effects of anabolic steroids</a>, particularly in higher-than-normally-prescribed doses, include:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Aggressive behavior, irritability, and mood changes</li>
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<li>Accelerated puberty and stunted growth in adolescents</li>
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<li>Shrinking of the testicles (testicular atrophy)</li>
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<li>Breast development in men (gynecomastia)</li>
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<li>Reduced sperm production and infertility</li>
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<li>Acne and oily skin</li>
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<li>Male-pattern baldness in those who are genetically predisposed</li>
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<li>High blood pressure and unhealthy cholesterol changes</li>
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<li>Increased risk of blood clots, heart attack, and stroke</li>
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<h3 class="wp-block-heading">Selective Androgen Receptor Modulators (SARMs) </h3>
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<p><a href="https://www.endocrine.org/error/404?item=%2fpatient-engagement%2fendocrine-library%2fselective-androgen-receptor-modulators-sarms&user=extranet%5cAnonymous&site=endocrine">Selective androgen receptor modulators, or SARMs</a>, are drugs that mimic testosterone and anabolic steroids. Testosterone works by binding to androgen receptors on cells throughout the body. Androgen receptors are like a lock that can only be opened by a certain type of key — testosterone. However, drugs that look a lot like testosterone — such as SARMs — can sometimes open these same locks. </p>
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<p>Researchers developed SARMs in hopes of selectively activating androgen receptors in specific tissues, such as muscle and bone, while sparing organs like the prostate. If successful, this targeted approach could help treat disease with fewer side effects than traditional anabolic steroids. However,<a href="https://www.fda.gov/consumers/consumer-updates/fda-warns-use-selective-androgen-receptor-modulators-sarms-among-teens-young-adults#:~:text=SARMs%20cannot%20be%20legally%20marketed,or%20drug%20at%20this%20time."> no SARM has been approved by the FDA</a> for general medical use, and researchers are still studying whether they can safely achieve this goal.</p>
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<p>SARMs have been investigated as potential treatments for several conditions, including:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Muscle wasting (cachexia) associated with cancer or chronic illness</li>
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<li>Age-related muscle loss (sarcopenia)</li>
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<li>Osteoporosis</li>
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<li>Frailty in older adults</li>
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<p>Researchers have also explored whether SARMs could have a role in treating certain neurodegenerative diseases, including Alzheimer's disease, but this research remains preliminary.</p>
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<p>Since they can be used in research, SARMs can sometimes be purchased online, but beware. Not only are the risks of SARMs themselves still under investigation, but supplements are not always analyzed for purity and, like illicit anabolic steroids, are likely to be contaminated with dangerous substances like lead or have very different amounts of the drug than the label claims.</p>
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<h4 class="wp-block-heading">Side Effects of SARMs</h4>
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<p>According to the FDA, studies with SARMs have demonstrated that they may cause <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9580816/">the following side effects</a>:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>Increased risk of heart attack or stroke</li>
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<li>Psychosis/hallucinations </li>
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<li>Sleep disturbances</li>
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<li>Sexual dysfunction </li>
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<li><a href="https://pubmed.ncbi.nlm.nih.gov/36945289/">Liver injury</a> and acute liver failure </li>
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<li>Infertility</li>
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<li>Pregnancy miscarriage</li>
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<li>Testicular shrinkage </li>
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<h3 class="wp-block-heading">Testosterone Boosting Supplements</h3>
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<p>Rather than testosterone or drugs that mimic testosterone, testosterone-boosting supplements typically contain vitamins, minerals, herbs, and chemicals that are thought to support testosterone naturally. But the evidence that these types of supplements actually help raise testosterone levels is limited at best.</p>
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<p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/30770069/">reviewed the science</a> behind the 10 most commonly used ingredients in the five most popular testosterone-boosting supplements they found on Amazon and discovered that only 30% of studies in humans showed these ingredients actually increased testosterone levels. </p>
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<p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6920068/">separate study</a> showed that less than 25% of supplements that claimed to boost testosterone had data to support the claim. Plus, 10% of the supplements contained ingredients shown to <em>lower</em> testosterone.</p>
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<h4 class="wp-block-heading">Common Testosterone Boosting Supplements </h4>
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<p>Some of the most common ingredients in testosterone-boosting supplements are:</p>
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<ul class="wp-block-list"><!-- wp:list-item -->
<li>DHEA</li>
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<li>D-aspartic acid</li>
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<li>Vitamin D</li>
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<li>Magnesium</li>
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<li>Zinc</li>
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<li>Ashwagandha</li>
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<h4 class="wp-block-heading">DHEA</h4>
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<p>DHEA is one of the building blocks of testosterone. It’s a legal supplement in the U.S., but is only available with a prescription in Europe. Additionally, <a href="https://www.wada-ama.org/en">the World Anti-Doping Agency</a> has banned it for athletes in competition. There’s evidence from <a href="https://examine.com/conditions/low-testosterone/#examine-database">two small studies</a> that show it may help increase testosterone levels.</p>
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<h5 class="wp-block-heading">D-Aspartic Acid</h5>
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<p>D-aspartic acid is an amino acid that has been marketed as a natural testosterone booster. However, <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0182630">in a 12-week randomized controlled trial</a>, men who took D-aspartic acid while participating in a resistance training program experienced no significant increases in testosterone levels, muscle strength, or muscle mass compared with those who took a placebo.</p>
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<h5 class="wp-block-heading">Vitamin D</h5>
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<p>Some research suggests that correcting a vitamin D deficiency may increase testosterone levels. For example, <a href="https://pubmed.ncbi.nlm.nih.gov/21154195/">one randomized controlled trial</a> found that men with vitamin D deficiency who took vitamin D supplements during a weight-loss program experienced greater increases in testosterone than those who took a placebo. However, other studies have found little or no benefit, and more research is needed.</p>
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<h5 class="wp-block-heading">Magnesium</h5>
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<p>For those with a magnesium deficiency, correcting it may <a href="https://pubmed.ncbi.nlm.nih.gov/24723948/">help support healthy testosterone levels</a>. Because magnesium is lost through sweat, athletes and people who exercise intensely may be at greater risk of deficiency. However, there is limited evidence that magnesium supplements increase testosterone in men with adequate magnesium levels.</p>
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<h5 class="wp-block-heading">Zinc</h5>
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<p>Having a zinc deficiency <a href="https://www.sciencedirect.com/science/article/abs/pii/S0946672X22002048">can lower testosterone levels</a>, and supplementing with zinc may help restore them. However, <a href="https://www.nature.com/articles/1602899">one study</a> found that zinc supplementation did not increase testosterone levels in men with normal zinc levels.</p>
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<h5 class="wp-block-heading">Ashwagandha</h5>
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<p>Best known for its potential stress- and anxiety-reducing effects, ashwagandha has also been studied for <a href="https://examine.com/conditions/low-testosterone/faq/3JDDqJr-does-ashwagandha-increase-testosterone/">its effects on testosterone</a>. While a few small studies have found modest increases in testosterone levels — particularly in men with infertility or those participating in resistance training — the evidence remains limited, and larger, high-quality studies are needed.</p>
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<h4 class="wp-block-heading">Side Effects of Testosterone Boosting Supplements</h4>
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<p>Most of the supplements described above are generally well tolerated when taken as directed, although some — such as magnesium, zinc, and D-aspartic acid — can cause gastrointestinal side effects, including nausea, diarrhea, or stomach upset, particularly at higher doses.</p>
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<p>A bigger concern is that many supplements marketed as "testosterone boosters" contain multiple ingredients and are not regulated as rigorously as prescription medications. <a href="https://www.fda.gov/news-events/press-announcements/fda-warns-companies-stop-including-illegal-ingredients-bodybuilding-products">The FDA has repeatedly warned</a> that some products marketed for muscle building or testosterone enhancement have been found to contain undeclared drugs, including selective androgen receptor modulators (SARMs) and anabolic steroids. These hidden ingredients can pose serious health risks and may interact with other medications.</p>
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<p>The FDA also maintains <a href="https://www.fda.gov/drugs/medication-health-fraud/tainted-sexual-enhancement-and-energy-products">an ongoing list of tainted products</a> marketed for bodybuilding, sexual enhancement, and weight loss that have been found to contain hidden or unapproved drug ingredients. </p>
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<p>Before purchasing any supplement, read the ingredient label carefully and choose products that have been <a href="https://ods.od.nih.gov/factsheets/WYNTK-Consumer/">independently tested by a third-party organization</a>, such as NSF Certified for Sport, USP Verified, or Informed Choice. While third-party certification cannot guarantee a supplement is effective, it can help verify that it contains the ingredients listed on the label and has been screened for certain contaminants.</p>
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<h2 class="wp-block-heading">Natural Ways to Boost Testosterone</h2>
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<h3 class="wp-block-heading">Exercise</h3>
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<p>Exercise — particularly resistance training and high-intensity interval training (HIIT) — <a href="https://pubmed.ncbi.nlm.nih.gov/27835929/">can temporarily increase testosterone levels</a>. Over time, regular physical activity may help support healthy testosterone levels by increasing lean muscle mass, improving insulin sensitivity, reducing excess body fat, and supporting overall metabolic health. </p>
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<h3 class="wp-block-heading">Diet </h3>
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<p>A balanced diet that provides enough essential nutrients can help support healthy testosterone production. In particular, vitamin D, magnesium, and zinc play important roles in hormone production, and correcting deficiencies in these nutrients may help restore normal testosterone levels.</p>
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<p>Good dietary sources include:</p>
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<p><a href="https://ods.od.nih.gov/factsheets/VitaminD-Consumer/"><strong>Vitamin D</strong></a>: Fatty fish (such as salmon, mackerel, and sardines), fortified milk and plant-based milks, fortified cereals, and egg yolks.</p>
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<p><a href="https://ods.od.nih.gov/factsheets/Magnesium-Consumer/"><strong>Magnesium</strong></a>: Pumpkin seeds, almonds, cashews, beans, spinach, and other leafy green vegetables.</p>
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<p><a href="https://ods.od.nih.gov/factsheets/Zinc-Consumer/"><strong>Zinc</strong></a>: Oysters, beef, poultry, seafood, beans, nuts, seeds, and fortified breakfast cereals.</p>
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<h3 class="wp-block-heading">Weight Loss </h3>
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<p>Excess body fat <a href="https://pubmed.ncbi.nlm.nih.gov/24832108/">is strongly associated</a> with lower testosterone levels in men. The relationship appears to be bidirectional: obesity can contribute to low testosterone, while low testosterone may promote increased fat mass and reduced muscle mass, making weight gain more likely. Studies show that losing weight can help increase testosterone levels in men with overweight or obesity. </p>
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