6 Science-Backed Ways to Naturally Increase Testosterone

Testosterone, the primary male sex hormone, is essential for numerous functions, including growth, cognitive function, and sexual health. Maintaining optimal testosterone levels is crucial for overall well-being and healthy aging. [1] Although it can drop around 1%-2% each year after age 40, it can occur anytime. [2]

With enough dedication and science-backed strategies, you can naturally increase testosterone levels. So, let's explore how, with the help of InsideTracker, you can go on a journey toward optimal health and performance.

What is testosterone and how is it measured?

Testosterone is an anabolic hormone responsible for:

• Regulating puberty
• Sperm production
• Ssex drive
• Bone health
• Muscle mass
• Red blood cell production
• Hemoglobin concentration [1]

All these processes run smoothly when there is a balance between bound and free testosterone. The former attaches to a protein like albumin or sex hormone-binding globulin (SHBG). Most of it—around 97-98%—is bound, but this type is biologically inactive. [3]

On the other hand, Free testosterone regulates the hormone's specific actions in the body. It occurs despite its relatively minuscule concentration compared to its bound counterpart.

Reference ranges of total testosterone and optimization

The lower end of the reference range for total testosterone is between 250-300 ng/dL, and the upper is 1,000-1,100 ng/dL. [1] But just because something is within the scope, it does not signify optimized levels. You can still be deficient.

» See why women should also care about testosterone

The impact of low testosterone on men's health

Around 55% of 18-35-year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. The hormone's low levels can impact physical performance and quality of life.

Symptoms of low testosterone include:

• Low libido
• Fatigue
• Depressive moods
• Erectile dysfunction
• Loss of muscle mass [4]



» Curious about why SHBG matters? Explore testosterone action vs testosterone levels

1. Consider taking an Ashwagandha supplement

Ashwagandha is an herb derived from the roots of the Withania somnifera plant. It’s an integral component of Ayurvedic medicine for improving testosterone levels in men and reducing stress. You can take it as a supplement.

What do medical trials say about Ashwagandha?

One randomized controlled trial of 57 males with little experience in resistance training showed that daily supplementation of 600 mg of Ashwagandha for eight weeks significantly increased testosterone levels compared to a placebo group. [5]

These men also had markedly improved measures of muscle strength compared to the placebo at the end of the study. In a smaller study of 46 males with low sperm counts, they took 675 mg daily for three months.

Blood testosterone levels increased 17% compared to the beginning of the study, and sperm count was also up. [6] Another study found a nearly 15% greater increase in testosterone levels after 16 weeks of ashwagandha supplementation than placebo. [2]



» Explore the science behind testosterone biomarkers

2. Improve the duration and quality of your sleep

Too much or too little sleep is associated with lower testosterone, whereas adequate rest may improve the hormone's levels. A 2015 study, which included 1,274 men aged 65 and older, showed that up to almost 10 hours of shut-eye had to do with increased testosterone. [8]

Short-term sleep deprivation reduces testosterone levels

One small study of 10 men found that even just short-term sleep deprivation—one week of sleeping only five hours per night—significantly reduced testosterone. [9] It also increased the stress hormone cortisol and induces low energy and libido.

Aim to get at least 7–9 hours of sleep per night. If you rest less during a busy work week, catch up on the weekends to improve testosterone levels. [10] For those struggling to drift off, magnesium or melatonin supplements can help.

» Learn more about getting a restful night’s sleep without changing your bedtime

3. Optimize vitamin D levels

Vitamin D is most known for its role in bone health, but it has receptors throughout the body—including in reproductive tissue. For middle-aged men, research links its decreased levels to low testosterone. [11]

A large study of 1,362 men found that higher vitamin D levels in the blood were positively correlated with increased testosterone. [12] Another year-long trial of both sexes showed that daily supplementation of just over 3,000 IU significantly improved total and free types of this hormone—which corrected the vitamin D deficiency. [13] 

» Discover how vitamin D can restore low testosterone levels

4. Be physically active, but don't overdo it

Physically active men have a better testosterone profile compared to more sedentary. [14,15] For people who are sedentary, introducing weight or resistance training can improve the hormone's levels. [16] 

But, too much exercise without recovery can lower testosterone levels in what is called overtraining syndrome. It results from the combination of excessive workouts with inadequate rest. [17] The condition impacts hormonal, mental, and immune system health.



» Are your testosterone levels low? See how you may be overtraining

5. Get enough magnesium

Magnesium affects muscle function and interacts with testosterone in the body. [18,19] Research shows that supplementation and resistance exercise can increase the hormone's production. [18,20] But, similar to the case of vitamin D, it may only benefit deficient men.

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InsideTracker is a personalized health and wellness platform that aims to help people optimize their biomarkers to live healthier and longer lives. It analyzes genetics, behaviors, and goals to give you personalized nutrition, fitness, sleep, stress, and supplementation recommendations.

Why choose InsideTracker

InsideTracker offers DNA testing for dozens of genetic fitness, nutrition, and longevity genetic markers. Since genetics influence many aspects of your health, the app can provide helpful context and an action plan. It also integrates with wearable devices to collect real-time health data, tracking factors like sleep, activity, and heart rate.

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6. Eat healthy fats and enough calories

A 2021 systematic review and meta-analysis of nine studies totaling 206 participants found that showed that low-fat diet and underfuelin casued a decrease testosterone levels in men. [21] Interestingly, the effect stronger in men with European ancestry.

Sufficient dietary fat helps meet the body's calorie needs, and food restriction reduces sex hormones in healthy lean men. [22]. On the other hand, those who are physically active are at risk for low energy, meaning they don’t get enough calories to support what they burn. This is also associated with reduced testosterone levels. [23] 



Getting optimal testosterone levels naturally

Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. You can also boost the hormone naturally through dietary and lifestyle adjustments.

But first, you need to know where you currently stand. The InsideTracker Ultimate plan will tell you whether or not your total and free testosterone and SHBG are optimized and provide more personalized recommendations on how to improve them. 

References:

[1] A. C. Hackney, “Hypogonadism in Exercising Males: Dysfunction or Adaptive-Regulatory Adjustment?,” Frontiers in Endocrinology, vol. 11, Jan. 2020, doi: 10.3389/fendo.2020.00011. Available: https://www.ncbi.nlm.nih.gov/pubmed/32082255

[2] A. L. Lopresti, P. D. Drummond, and S. J. Smith, “A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males,” American Journal of Men’s Health, vol. 13, no. 2, p. 155798831983598, Mar. 2019, doi: 10.1177/1557988319835985. Available: https://pubmed.ncbi.nlm.nih.gov/30854916/

[3] P. Emadi-Konjin, J. Bain, and I. L. Bromberg, “Evaluation of an algorithm for calculation of serum ‘Bioavailable’ testosterone (BAT),” Clinical Biochemistry, vol. 36, no. 8, pp. 591–596, Nov. 2003, doi: 10.1016/s0009-9120(03)00076-6. Available: https://pubmed.ncbi.nlm.nih.gov/14636872/

[4] H. Jia, C. T. Sullivan, S. C. McCoy, J. F. Yarrow, M. P. Morrow, and S. E. Borst, “Review of health risks of low testosterone and testosterone administration,” World Journal of Clinical Cases, vol. 3, no. 4, p. 338, Jan. 2015, doi: 10.12998/wjcc.v3.i4.338. Available: https://www.ncbi.nlm.nih.gov/pubmed/25879005

[5] H. Jia, C. T. Sullivan, S. C. McCoy, J. F. Yarrow, M. P. Morrow, and S. E. Borst, “Review of health risks of low testosterone and testosterone administration,” World Journal of Clinical Cases, vol. 3, no. 4, p. 338, Jan. 2015, doi: 10.12998/wjcc.v3.i4.338. Available: https://www.ncbi.nlm.nih.gov/pubmed/25879005

[6] V. R. Ambiye, D. Langade, S. Dongre, P. Aptikar, M. Kulkarni, and A. Dongre, “Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study,” Evidence-based Complementary and Alternative Medicine, vol. 2013, pp. 1–6, Jan. 2013, doi: 10.1155/2013/571420. Available: https://pubmed.ncbi.nlm.nih.gov/24371462/

[7] A. L. Lopresti, S. J. Smith, H. Malvi, and R. Kodgule, “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract,” Medicine, vol. 98, no. 37, p. e17186, Sep. 2019, doi: 10.1097/md.0000000000017186. Available: https://pubmed.ncbi.nlm.nih.gov/31517876/

[8] T. W. Auyeung et al., “Sleep duration and disturbances were associated with testosterone level, muscle mass, and muscle Strength—A Cross-Sectional study in 1274 older men,” Journal of the American Medical Directors Association, vol. 16, no. 7, p. 630.e1-630.e6, Jul. 2015, doi: 10.1016/j.jamda.2015.04.006. Available: https://pubmed.ncbi.nlm.nih.gov/25959075/

[9] R. Leproult and E. Van Cauter, “Effect of 1 week of sleep restriction on testosterone levels in young healthy men,” JAMA, vol. 305, no. 21, p. 2173, Jun. 2011, doi: 10.1001/jama.2011.710. Available: https://www.ncbi.nlm.nih.gov/pubmed/21632481

[10] R. Killick, C. M. Hoyos, K. Melehan, G. C. Dungan, J. Poh, and Y. Liu, “Metabolic and hormonal effects of ‘catch‐up’ sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction,” Clinical Endocrinology, vol. 83, no. 4, pp. 498–507, Mar. 2015, doi: 10.1111/cen.12747. Available: https://pubmed.ncbi.nlm.nih.gov/25683266/

[11] Y. J. Tak et al., “Serum 25-hydroxyvitamin D levels and testosterone deficiency in middle-aged Korean men: a cross-sectional study,” Asian Journal of Andrology, vol. 17, no. 2, p. 324, Jan. 2015, doi: 10.4103/1008-682x.142137. Available: https://pubmed.ncbi.nlm.nih.gov/25532570/

[12] K. Nimptsch, E. A. Platz, W. C. Willett, and E. Giovannucci, “Association between plasma 25-OH vitamin D and testosterone levels in men,” Clinical Endocrinology, vol. 77, no. 1, pp. 106–112, Jun. 2012, doi: 10.1111/j.1365-2265.2012.04332.x. Available: https://pubmed.ncbi.nlm.nih.gov/22220644/

[13] S. Pilz et al., “Effect of vitamin D supplementation on testosterone levels in men,” Hormone and Metabolic Research, vol. 43, no. 03, pp. 223–225, Dec. 2010, doi: 10.1055/s-0030-1269854. Available: https://pubmed.ncbi.nlm.nih.gov/21154195/

[14] D. Vaamonde, M. E. Da Silva Grigoletto, J. M. García-Manso, N. Barrera, and R. Vaamonde-Lemos, “Physically active men show better semen parameters and hormone values than sedentary men,” European Journal of Applied Physiology, vol. 112, no. 9, pp. 3267–3273, Jan. 2012, doi: 10.1007/s00421-011-2304-6. Available: https://pubmed.ncbi.nlm.nih.gov/22234399/

[15] Z. Arı, N. Kutlu, B. S. Uyanık, F. Taneli, G. Büyükyazı, and T. Tavlı, “SERUM TESTOSTERONE, GROWTH HORMONE, AND INSULIN-LIKE GROWTH FACTOR-1 LEVELS, MENTAL REACTION TIME, AND MAXIMAL AEROBIC EXERCISE IN SEDENTARY AND LONG-TERM PHYSICALLY TRAINED ELDERLY MALES,” International Journal of Neuroscience, vol. 114, no. 5, pp. 623–637, Jan. 2004, doi: 10.1080/00207450490430499. Available: https://pubmed.ncbi.nlm.nih.gov/15204068/

[16] W. J. Kraemer et al., “The effects of short-term resistance training on endocrine function in men and women,” European Journal of Applied Physiology, vol. 78, no. 1, pp. 69–76, May 1998, doi: 10.1007/s004210050389. Available: https://pubmed.ncbi.nlm.nih.gov/9660159/

[17] J. B. Kreher and J. B. Schwartz, “Overtraining syndrome,” Sports Health, vol. 4, no. 2, pp. 128–138, Jan. 2012, doi: 10.1177/1941738111434406. Available: https://pubmed.ncbi.nlm.nih.gov/23016079/

[18] M. Maggio et al., “The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men,” International Journal of Endocrinology, vol. 2014, pp. 1–9, Jan. 2014, doi: 10.1155/2014/525249. Available: https://www.ncbi.nlm.nih.gov/pubmed/24723948

[19] M. Maggio et al., “Magnesium and anabolic hormones in older men,” Andrology, vol. 34, no. 6pt2, pp. e594–e600, Jun. 2011, doi: 10.1111/j.1365-2605.2011.01193.x. Available: https://pubmed.ncbi.nlm.nih.gov/21675994/

[20] V. Çınar, Y. Polat, A. K. Baltacı, and R. Moğulkoç, “Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion,” Biological Trace Element Research, vol. 140, no. 1, pp. 18–23, Mar. 2010, doi: 10.1007/s12011-010-8676-3. Available: https://pubmed.ncbi.nlm.nih.gov/20352370/

[21] J. Whittaker and K. Wu, “Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies,” The Journal of Steroid Biochemistry and Molecular Biology, vol. 210, p. 105878, Jun. 2021, doi: 10.1016/j.jsbmb.2021.105878. Available: https://pubmed.ncbi.nlm.nih.gov/33741447/

[22] R. Cangemi, A. Friedmann, J. O. Holloszy, and L. Fontana, “Long‐term effects of calorie restriction on serum sex‐hormone concentrations in men,” Aging Cell, vol. 9, no. 2, pp. 236–242, Mar. 2010, doi: 10.1111/j.1474-9726.2010.00553.x. Available: https://www.ncbi.nlm.nih.gov/pubmed/20096034

[23] A. McGuire, G. D. Warrington, and L. Doyle, “Low energy availability in male athletes: A systematic review of incidence, associations, and effects,” Translational Sports Medicine, vol. 3, no. 3, pp. 173–187, Feb. 2020, doi: 10.1002/tsm2.140. Available: https://doi.org/10.1002/tsm2.140