My male friends keep asking me the same question: how do you boost testosterone naturally? I've been asked enough times that I finally decided to write it all down properly.
I've seen countless posts/advice on boosting testosterone. Let's be real — nothing besides TRT/steroids will drastically increase levels. Don't fall for fancy supplement labels. The key is lifestyle changes, with some supplements as support.
And it actually matters. Low testosterone means low energy, reduced muscle mass, higher body fat, brain fog, low libido, and mood swings. It's a slow decline — and most guys don't even notice it's happening.
This is what you can do. This is backed by science.
Morning Ritual
Vitamin D3
Supports hormone function and bone health. Research has shown that Vitamin D3 supplementation can improve testosterone levels in men with low Vitamin D status.
Pilz, S., et al. (2011) ↗Tongkat Ali
Known for boosting libido and testosterone levels. Studies show it may improve libido and have an effect on testosterone.
Tambi, M. I. B. M., et al. (2012) ↗B-Vitamin Complex
Essential for energy metabolism and overall health. B-vitamins play a role in energy metabolism, with B6 and B12 supporting nervous system function.
Boron
Trace mineral that influences testosterone levels. Some studies suggest boron supplementation can increase testosterone.
Naghii, M. R., et al. (2011) ↗Maca Root
Adaptogen known for enhancing energy, stamina, and libido (not testosterone). Research indicates it doesn't significantly impact testosterone levels.
Gonzales, G. F., et al. (2002) ↗Creatine
Supports muscle growth and strength and may influence testosterone levels. Studies link creatine supplementation with increased muscle mass and slight test increases.
Volek, J. S., et al. (1997) ↗Evening Ritual — 60 min before sleep
Zinc
Essential for testosterone production and immune function. Studies indicate zinc supplementation can increase testosterone.
Prasad et al., 1996 ↗Magnesium (Citrate or Glycinate)
Supports muscle and nerve function; aids relaxation and sleep. Magnesium has positive effects on muscle, nerve function, and sleep.
Cao et al., 2009 ↗Omega-3 Fatty Acids
Anti-inflammatory effects + supports good sleep. Research suggests Omega-3s support sleep.
Hansen et al., 2014 ↗Adjustments
Remove Sugar and Processed Foods
Sugar intake disrupts hormonal balance. A study linked high sugar intake to lower testosterone.
Maggio et al., 2013 ↗Remove Seed Oils
Use butter or extra virgin olive oil. Trans fats from seed oils negatively impact health.
Mozaffarian et al., 2006 ↗Adios Tobacco and Drugs
These destroy overall health and hormone levels, including vaping.
Hydration
Drink plenty of water throughout the day. Aim for 2 liters.
Test Diet
Focus on whole foods like eggs, red meat, butter, fruits, and vegetables. A diet rich in protein aids muscle building and weight loss, which support higher testosterone levels. Aim for 2x body weight in grams (e.g., 80kg = 160g protein).
Raw or Fat Natural Milk & Coconut Water
Highly beneficial.
Coffee Intake
Limit to morning hours, but drink 90 min after waking to avoid disrupting sleep.
Lifestyle Fixes
Weight Lifting — 3-5 times a week
Boosts testosterone levels. Studies show resistance training enhances test production.
Ahtiainen et al., 2003 ↗HIIT Training
Short, intense bursts of activity boost testosterone.
Bedroom Activities (Morning)
Sexual activity (not self-induced) can influence testosterone levels.
van Anders et al., 2011 ↗Regular Movement
Avoid sitting for prolonged periods — don't be lazy!
Outdoor Activities
Sunlight exposure is crucial for Vitamin D synthesis.
Sleep is Essential
Quality Sleep
Invest in a comfortable bed and pillow — maintain a regular sleep schedule. Sleep is crucial for hormone regulation.
Sleep Tracking
Monitor sleep patterns for improvement. Devices like the Ultrahuman Ring help.
Avoid Xenoestrogens & Estrogen-Like Substances
Personal Care & Household Products
Found in some plastics, shampoos, deodorants, and toothpaste — these disrupt hormonal balance.
Darbre, 2006 ↗Stress Management
Cold Showers
Finish each shower with 30–60 seconds of cold water. Be a man. Get used to it.
Ice Baths — 2-4 times a week
Boost resilience, recovery, general health, burns fat + boosts test. Cold exposure activates brown adipose tissue (BAT), which burns calories.
van der Lans et al., 2013 ↗Mindfulness & Relaxation
Meditation helps manage stress by lowering cortisol, which destroys testosterone. If meditation isn't for you, go for walks in nature.
Fasting
Fasting Once a Week (24h) or Every Two Weeks (36h)
Research suggests fasting has various health benefits, including potential testosterone impacts.
Short-Term Fasting
Increases LH (hormone stimulating testosterone production).
Anderson et al., 1987 ↗Weight Loss & Testosterone
Fasting can lead to reduced body fat, which indirectly raises test levels.
Ng Tang Fui et al., 2017 ↗