How to raise testosterone naturally
The habits that raise testosterone are the same ones that protect your heart and metabolism. Supplements are a different story: most promise far more than the evidence supports.
The short answer
- Losing extra weight is the biggest leverThe more you lose, the more testosterone rises.
- Sleep, strength training and less alcohol add upEach helps on its own; together they help more.
- Most "T boosters" don't workVitamin D and zinc help only if you're low. Some products contain hidden drugs.
What actually moves testosterone
The AUA recommends counseling every man with low testosterone on lifestyle changes. They work best when something is pulling your level down, which is true for most men with secondary low testosterone.
Fat tissue converts testosterone to estrogen and dampens the brain's signal. In a pooled analysis, diet-based weight loss raised total testosterone by roughly 80 ng/dL on average, and bariatric surgery by about 250 ng/dL. Newer weight-loss medicines can help through the same route.
Most testosterone is made during sleep. In one study, a week of sleeping 5 hours a night lowered daytime testosterone in healthy young men by 10 to 15%.
Loud snoring, pauses in breathing or waking unrefreshed are reasons for a sleep study. Treatment improves energy and heart health, and can help testosterone, especially when combined with weight loss.
Strength training 2 to 3 times a week builds muscle, lowers body fat and improves insulin sensitivity. Its direct effect on resting testosterone is modest; its effect on how you feel and look is not.
Regular heavy drinking lowers testosterone and raises SHBG through the liver. Keeping to a few drinks a week is a reasonable target.
Opioids and steroid pills lower testosterone. Ask your prescriber whether a lower dose or alternative is possible. Never stop these suddenly on your own.
Diabetes and insulin resistance are tightly linked to low testosterone. Diet, activity and weight loss improve both.
No single food raises testosterone. A Mediterranean-style diet supports weight and metabolic health. Very low-fat diets were linked to slightly lower testosterone in a pooled analysis.
A 12-week starting plan
If your testosterone is borderline or your doctor suggests trying lifestyle changes first, this is a practical sequence. Retest at the end so you know whether it worked.
Supplements: what the evidence says
"Testosterone booster" products are sold with bold claims, but a review of popular products found that most of their ingredients had little or no evidence of raising testosterone, and some contained more of certain vitamins and minerals than is safe to take long-term.
| Supplement | Evidence | Bottom line |
|---|---|---|
| Vitamin D | Only if low | Correcting a deficiency is good for bones and health. Trials in men with normal levels show little effect on testosterone. Ask for a blood level. |
| Zinc | Only if low | Deficiency lowers testosterone; extra zinc beyond normal intake doesn't raise it. Long-term high doses can cause copper deficiency. |
| Magnesium | Only if low | May help men who are deficient. Little evidence otherwise. |
| Ashwagandha | Limited | A few small, short trials show modest increases. Rare cases of liver injury have been reported. Avoid with thyroid disease. |
| Fenugreek | Limited | Small studies with mixed results. May help libido more than testosterone levels. |
| Tongkat ali | Use caution | Small studies suggest a modest effect. Some products have tested positive for lead, mercury or added drugs. |
| Tribulus | Doesn't work | Controlled trials show no rise in testosterone. |
| D-aspartic acid | Doesn't work | No consistent benefit; one study in trained men saw levels fall. |
| Boron, maca, shilajit | Little evidence | Very small or low-quality studies. Maca may affect libido without changing testosterone. |
| DHEA | Not recommended | Little benefit in men and can convert to estrogen. |
If you do take a supplement, choose one with a third-party quality seal such as USP or NSF Certified for Sport, and tell your doctor. Some supplements, including biotin, can also interfere with lab tests.
Common questions
How long does it take lifestyle changes to raise testosterone?
Better sleep can help within weeks. Weight loss works over months, roughly in proportion to how much you lose. Retesting after about 3 months gives a fair read.
Do cold plunges, saunas or fasting help?
There's no good evidence that any of these raise resting testosterone in a meaningful way. Fasting can help weight loss, which may help indirectly.
Can I raise my testosterone enough to avoid treatment?
Many men with secondary low testosterone driven by weight, sleep or medicines can. Men with primary low testosterone, where the testicles themselves are affected, usually can't, and that's not a personal failing.
Should I try supplements before seeing a doctor?
Getting a proper diagnosis first is the better order. Low testosterone sometimes points to a problem like a pituitary condition or iron overload that a supplement would hide, not fix.
Find out what's driving your level
Enter your labs or upload your report. My Testosterone Levels shows whether lifestyle changes are likely to help in your case.
Open the My Testosterone Levels checkerSources
- Mulhall JP, Trost LW, Brannigan RE, et al. Evaluation and Management of Testosterone Deficiency: AUA Guideline. J Urol 2018;200:423–432. Reviewed and validity confirmed 2024.
- Corona G, Rastrelli G, Monami M, et al. Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. Eur J Endocrinol 2013;168:829–843.
- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA 2011;305:2173–2174.
- Whittaker J, Wu K. Low-fat diets and testosterone in men: systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol 2021;210:105878.
- Clemesha CG, Thaker H, Samplaski MK. "Testosterone Boosting" Supplements Composition and Claims Are not Supported by the Academic Literature. World J Mens Health 2020;38:115–122.