From the Guidelines
To naturally increase testosterone, men should prioritize lifestyle modifications, including weight loss and increased physical activity, as these changes have the potential to increase total testosterone levels and reduce signs and symptoms associated with testosterone deficiency. According to the American Urological Association guideline 1, counseling on lifestyle modifications is a recommended treatment strategy for men with testosterone deficiency.
Key Lifestyle Modifications
- Losing weight or maintaining weight within the recommended range
- Increasing physical activity These modifications are crucial as high body mass index coupled with low testosterone can increase the risk of cardiovascular events 1.
Additional Recommendations
- Regular exercise, such as strength training and high-intensity interval training, can stimulate testosterone production
- Ensuring adequate sleep of 7-9 hours nightly, as testosterone is primarily produced during sleep
- Maintaining a balanced diet rich in protein, healthy fats, and micronutrients like zinc and vitamin D
- Managing stress through relaxation techniques, as chronic stress can suppress testosterone
- Maintaining a healthy weight to prevent excess body fat from converting testosterone to estrogen
- Limiting alcohol consumption and avoiding smoking By implementing these lifestyle changes, men can optimize their body's natural hormone production pathways, reduce factors that convert testosterone to other hormones, and provide the necessary building blocks for hormone synthesis, ultimately leading to improved testosterone levels and overall health 1.
From the Research
Natural Testosterone Boosters
There are several ways to naturally increase testosterone levels, including:
- Maintaining a healthy weight and body mass index (BMI)
- Getting enough sleep
- Engaging in regular exercise, such as weightlifting and high-intensity interval training
- Eating a balanced diet that includes foods rich in protein, healthy fats, and complex carbohydrates
- Managing stress levels through techniques such as meditation and yoga
- Getting enough vitamin D, as low levels of vitamin D have been linked to low testosterone levels 2
Vitamin D and Testosterone
Research has shown that there is a positive association between vitamin D levels and testosterone levels 2. A systematic review and meta-analysis of 18 studies found that men with vitamin D deficiency had lower testosterone levels than men with sufficient vitamin D levels. The study suggested that vitamin D supplementation may be beneficial for men with low testosterone levels, particularly those with frailty states.
Testosterone and Overall Health
Testosterone plays a crucial role in maintaining overall health and well-being in men, including mood, behavior, and quality of life 3. Low testosterone levels have been linked to depressive symptoms, anxiety, and decreased libido. Testosterone substitution therapy has been shown to improve quality of life in older hypogonadal men.
Cognitive Function and Testosterone
There is evidence to suggest that testosterone may have a positive effect on cognitive function in men, particularly in older adults 4, 5, 6. A meta-analysis of 14 randomized controlled trials found that testosterone supplementation improved executive function, psychomotor speed, and overall cognitive composite in cognitively healthy older men. However, the effect sizes were small, and further research is needed to fully understand the relationship between testosterone and cognitive function.