From the Guidelines
Lifestyle modifications, such as losing weight and increasing physical activity, are the most effective non-pharmacologic interventions to boost testosterone levels in young men. According to the American Urological Association guideline 1, men with testosterone deficiency should be counseled on lifestyle modifications as a treatment strategy, with a conditional recommendation and evidence level of Grade B.
Key Interventions
- Losing weight or maintaining weight within the recommended range
- Increasing physical activity These interventions have the potential to increase total testosterone levels and/or reduce signs and symptoms associated with testosterone deficiency, as noted in the guideline 1.
Rationale
High body mass index coupled with low testosterone can put patients at risk for cardiovascular events, making weight loss programs crucial for those who are overweight or obese, as stated in the guideline 1. By adopting these lifestyle modifications, young men can potentially improve their testosterone levels and overall health.
Additional Considerations
While the guideline 1 does not specify particular types of physical activity or dietary changes, other evidence suggests that a comprehensive approach to lifestyle modification, including a balanced diet and regular exercise, can support testosterone production. However, the guideline's recommendation to focus on weight loss and increased physical activity provides a clear direction for non-pharmacologic interventions to boost testosterone levels in young men 1.
From the Research
Nonpharmacologic Interventions for Boosting Testosterone Levels
The most effective nonpharmacologic interventions to boost testosterone levels in young men include:
- Lifestyle modifications such as adequate sleep, exercise, and weight loss in patients with obesity 2
- Nutraceutical agents and functional nutrients like zinc, vitamin D (in case of hypovitaminosis D), l-arginine, mucuna, and ashwagandha, which have shown promising results in well-controlled randomized clinical trials 2
- Proper physical exercise and diet, which have general benefits to health 2
- Avoiding factors that can decrease testosterone levels, such as nutritional deficiency, stress, and sleep deprivation 3
Key Factors Influencing Testosterone Levels
Several factors can impact testosterone levels in men, including:
- Body weight and composition 3
- Calorific and nutritional value of diet 3
- Quality and quantity of sleep 3
- Level of stress 3
- Nutritional deficiencies, particularly in zinc, magnesium, vitamin D, and polyphenols 3
Vitamin D Supplementation and Testosterone Levels
Vitamin D supplementation has been shown to have a positive effect on testosterone levels in some studies:
- A randomized controlled trial found that vitamin D supplementation increased total testosterone, bioactive testosterone, and free testosterone levels in healthy overweight men 4
- However, a systematic review and meta-analysis found that vitamin D supplementation had no significant effect on total testosterone and sex hormone-binding globulin in men 5