Natural Strategies to Increase Testosterone

Written by: Rocío Rivera-Ortega, MS, RD, LND, Tatiana Velez, MS, RD, CSSD, LND, CPT & Neychla Abreu Millán, RD, LND, CPT

A female athlete lifting weights, seen from the back.

In the era of “magic pills” and endless online information, we have all felt the temptation to self-diagnose and look for quick fixes to health problems. When it comes to testosterone, many people search for a fast solution that builds muscle like something out of a movie. However, there is no “MegaTesto” pill on the market—at least not a natural one.

But here’s the truth: testosterone is like that superhero movie everyone loves—it plays a crucial role, but it cannot do everything alone. In this article, we’ll explain what testosterone is, what it does, and how lifestyle habits can naturally optimize your levels.

What is testosterone?

Testosterone is a crucial hormone for many functions in the body. It is found in both men and women, although in higher amounts in men. This hormone plays an important role in processes such as the development and maintenance of male characteristics (voice, facial and body hair, and sexual organ development), as well as bone health, muscle mass, strength, performance, and muscle growth. Testosterone also supports protein synthesis, contributing to muscle development.

Maintaining healthy testosterone levels is essential for overall health. Some benefits include:

Better overall health
Improved physical performance
More positive mood

Do you know your testosterone levels?

Before diving in, it is important to take the sensible step of consulting a physician.

You may be eager to find the perfect solution, but the first step is determining whether there is actually a problem. As the saying goes, “what gets measured gets improved.” A blood test is needed to assess testosterone levels and provide a clear picture of your current status.

What can affect testosterone levels?

Signs that may indicate low testosterone include:

Low energy and motivation
Reduced libido and sexual function
Mood changes, irritability, or depression
Loss of muscle mass and increased body fat
Sleep and cognitive issues
Changes in facial and body hair

These symptoms can also be caused by many other factors, so testing is essential before drawing conclusions.

How can you improve testosterone naturally?

Below are evidence-based lifestyle habits that may help optimize testosterone levels naturally. These are primarily relevant to males, as testosterone is the dominant hormone in this population.

1. Weight management

Excess body fat can contribute to lower testosterone levels and chronic inflammation. Research consistently shows a relationship between body composition and testosterone levels. Maintaining a healthy weight or losing excess fat can help improve levels.

2. Eating enough food

Undereating can negatively affect testosterone and performance. Severe calorie restriction (around 40% reduction) has been linked to decreased testosterone levels. Avoid prolonged energy deficits and ensure adequate intake of nutrients such as vitamin D, zinc, and magnesium.

3. Stress management

Chronic stress increases cortisol, a hormone that can suppress testosterone production. Learning to manage stress helps maintain healthier hormone balance and overall well-being.

4. Sleep quality

Testosterone functions like a rechargeable battery that restores during sleep. Poor sleep quality can reduce levels, while good sleep improves performance, body composition, and hormonal health.

5. Physical activity

Regular exercise, especially strength training, supports muscle and bone health and can increase testosterone levels. However, excessive training without proper nutrition may have the opposite effect.

What about testosterone supplements?

Most supplements marketed to boost testosterone often produce placebo-like effects rather than real hormonal changes. Many lack scientific backing and may not alter actual testosterone levels. Additionally, some are banned in sports by the World Anti-Doping Agency (WADA). They are not recommended without medical justification.

Conclusion

Testosterone can be compared to a smartphone battery—it drains throughout the day due to stress and demands. To maintain optimal levels, it is important to monitor your health, eat a balanced diet, train appropriately, manage stress, and prioritize sleep.

If you are struggling with your nutrition or lifestyle habits, the Fuel Labs sports dietitian team can provide personalized guidance in Puerto Rico and select U.S. states.

ReferencEs

Zamir A, Ben-Zeev T, Hoffman JR. Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients. 2021;13(10):3375. doi:10.3390/nu13103375

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(1):115. doi:10.5534/wjmh.190043

Pilz S, Frisch S, Koertke H et al. Effect of Vitamin D Supplementation on Testosterone Levels in Men. Horm Metab Res. 2010;43(03):223-225. doi:10.1055/s-0030-1269854

Hu TY, Chen Y, Lin P et al. Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients. 2018;10(11):1786. doi:10.3390/nu10111786

Su L, Zhang SZ, Zhu J, Wu J, Jiao YZ. Effect of partial and total sleep deprivation on serum testosterone in healthy males: a systematic review and meta-analysis. Sleep Med. 2021;88:267-273. doi:10.1016/j.sleep.2021.10.031

Whittaker J. High-protein diets and testosterone. Nutr Health. 2022:026010602211329. doi:10.1177/02601060221132922

Whittaker J, Harris M. Low-carbohydrate diets and men's cortisol and testosterone: Systematic review and meta-analysis. Nutr Health. 2022:026010602210830. doi:10.1177/02601060221083079