How to Increase Testosterone: An Evidence-Based Guide for Men

You can raise testosterone by losing excess body fat, lifting weights, sleeping 7–9 hours, limiting alcohol, and correcting true vitamin D, zinc, or magnesium deficiencies. If symptoms persist, a licensed clinician should confirm low testosterone with morning labs before discussing testosterone replacement therapy or adjacent options such as sermorelin.

What is testosterone and why does it drop?

Testosterone is the main male sex hormone. It supports libido, erections, sperm production, muscle, bone density, red blood cell production, mood, and energy; low levels with symptoms are called hypogonadism 1.

Testosterone is made mostly in the testes. The brain sends a signal called luteinizing hormone, or LH, to tell the testes to produce more. Some testosterone is also converted by aromatase into estradiol, an estrogen that men still need for bone and sexual health 1.

Many labs report total testosterone, but that is only part of the story. Sex hormone binding globulin, or SHBG, carries testosterone in the blood. Free testosterone is the smaller unbound portion, and it can be useful when SHBG is abnormal, such as in obesity, diabetes, thyroid disease, or aging 1.

Normal testosterone ranges by age

There is no single perfect testosterone number for every man. The American Urological Association uses a total testosterone level below 300 ng/dL as a reasonable diagnostic cut point, but diagnosis also requires symptoms and repeat morning testing 2.

Reference ranges differ by lab and by testing method. That is why our providers focus on the full picture: symptoms, timing of the blood draw, total testosterone, free testosterone when needed, SHBG, LH, estradiol, prolactin, thyroid markers, metabolic health, medications, and sleep.

Why levels fall after 30

Large aging studies show that testosterone tends to decline with age, but health status matters. In the Baltimore Longitudinal Study of Aging, total testosterone, free testosterone index, and free testosterone declined across adulthood, while SHBG rose with age 3.

Age is not the only driver. Obesity, insulin resistance, poor sleep, heavy alcohol use, certain opioids or steroids, pituitary disease, testicular disease, and untreated obstructive sleep apnea can all contribute to low testosterone or low testosterone symptoms 1, 2.

What are the signs of low testosterone in men?

Low testosterone can cause sexual, physical, mood, and sleep-related symptoms, but these symptoms are not specific. Depression, sleep apnea, thyroid disease, medication side effects, high stress, and cardiometabolic disease can look similar 1.

Sexual symptoms

The symptoms most closely linked with low testosterone are low sexual desire, fewer morning erections, and erectile dysfunction. In the European Male Ageing Study, late-onset hypogonadism was defined by sexual symptoms plus low total and free testosterone, showing why symptoms and labs should be read together 10.

Physical symptoms

Men with low testosterone may notice fatigue, lower training drive, more body fat, reduced muscle mass, or lower bone density. These can overlap with obesity, low protein intake, poor sleep, and undertraining, so a clinician should look for root causes before treatment 1.

Mood and sleep symptoms

Low mood, irritability, poor focus, and low motivation can occur with testosterone deficiency, but they are also common with depression, anxiety, shift work, and sleep disorders. Untreated severe obstructive sleep apnea is a reason to be cautious with TRT, and guidelines recommend evaluation before prescribing 1, 2.

How do I raise my testosterone naturally?

Raising testosterone naturally usually means improving the signals your body already uses: sleep, body fat, muscle activity, nutrition, and stress. The fastest safe wins are not exotic; they are consistent sleep, resistance training, and treating metabolic problems.

Lose excess body fat

Excess body fat can lower testosterone through several pathways. Fat tissue has aromatase, which can convert testosterone to estradiol, and obesity is also linked with lower SHBG and altered LH signaling 1, 4.

A meta-analysis of clinical studies found that weight loss was associated with increases in testosterone in men with obesity, with larger changes after greater weight loss 4. Individual results vary, and weight loss can also bring side effects or risks if it is too aggressive, such as gallstones, nutrient gaps, or loss of lean mass.

For men whose low testosterone is tied to obesity, a licensed provider may also evaluate metabolic treatment options. At Chia, we prescribe compounded GLP-1 treatment where appropriate, and we often discuss how weight, sleep, and hormone symptoms interact during the same health review.

Lift weights and add intervals carefully

Resistance training supports muscle, insulin sensitivity, and body composition. Acute testosterone rises after workouts can happen, but the bigger long-term value is building lean mass and lowering cardiometabolic risk 11.

High-intensity interval training can be useful for some men, but too much training with too little food or sleep can work against recovery. If you feel worse, sleep poorly, or lose libido while training harder, the plan may need to be adjusted.

Sleep 7–9 hours consistently

Sleep is one of the clearest testosterone levers. In a small JAMA study, healthy young men restricted to 5 hours of sleep per night for one week had lower daytime testosterone than when they were well rested 5.

The American Academy of Sleep Medicine and Sleep Research Society recommend adults sleep at least 7 hours per night on a regular basis for health 12. If you snore, wake gasping, or feel unrefreshed after a full night, ask about obstructive sleep apnea testing.

Manage stress and cortisol

Cortisol is a stress hormone that helps you respond to strain. Short spikes are normal, but chronic sleep debt, overtraining, pain, alcohol, and psychological stress can disrupt the reproductive hormone axis that includes LH and testosterone 1.

Stress management does not need to be complicated. The practical goal is repeatable recovery: a regular sleep window, walking, strength training you can recover from, treatment for anxiety or depression when present, and less alcohol.

Limit alcohol

Heavy alcohol use can impair testicular function and is linked with lower testosterone and fertility problems. The CDC defines moderate drinking for adults who drink as up to 2 drinks per day for men, and lower is better for many health goals 13.

Which foods and nutrients increase testosterone?

Foods for testosterone work best when they correct a deficiency or support a healthier body composition. No drink or food reliably raises testosterone like medical treatment for true hypogonadism.

Zinc

Zinc is needed for normal reproductive function. In a small human study, young men on zinc restriction had lower testosterone, while zinc supplementation in zinc-deficient older men increased testosterone 6.

Food sources include oysters, shellfish, beef, pumpkin seeds, beans, and dairy. Too much supplemental zinc can cause nausea and copper deficiency, so testing and clinician guidance are safer than high-dose guessing 14.

Magnesium

Magnesium supports muscle and metabolic health. In one study of sedentary and athletic men, magnesium supplementation was associated with higher free and total testosterone, with larger changes in the exercise group 7.

Food sources include leafy greens, nuts, seeds, legumes, and whole grains. Magnesium can cause diarrhea and can interact with some medicines, so supplements should be chosen with care.

Vitamin D

Vitamin D deficiency is common, and low vitamin D has been associated with lower testosterone in observational studies. In one randomized trial of overweight men with low vitamin D, vitamin D supplementation increased total, bioactive, and free testosterone compared with placebo 8.

Food sources include fatty fish, egg yolks, fortified dairy, and fortified plant milks. Vitamin D is fat-soluble, so very high supplement doses can cause toxicity; a blood level helps guide safer use 15.

Healthy fats

Dietary fat supports steroid hormone production, but more fat is not always better. A balanced pattern with olive oil, eggs, avocado, nuts, fish, enough protein, and high-fiber carbohydrates is a better target than a single testosterone food.

Foods and drinks to limit

Limit heavy alcohol, highly processed foods, and large calorie surpluses that increase visceral fat. If your main question is “what drink boosts testosterone,” the most honest answer is that no drink has strong evidence as a testosterone booster; water, coffee in moderation, and a protein-rich diet may support training and weight goals, but they are not hormone therapy.

Do testosterone-boosting supplements work?

Testosterone supplements are mixed. Vitamins and minerals can help when a real deficiency is present, but many over-the-counter “test boosters” have weak evidence, unclear dosing, or ingredient-label problems.

Vitamin D, zinc, and magnesium

Vitamin D, zinc, and magnesium have the most practical role when intake is low, blood levels are low, or diet quality is poor. The human evidence is not a blank check for everyone; it supports correcting deficiencies, not megadosing 6, 7, 8.

Ashwagandha, ginger, and fenugreek

Ashwagandha has some human trial data suggesting possible effects on stress, semen parameters, and testosterone in selected groups, but studies are small and products vary 9. Side effects can include stomach upset, sedation, liver injury reports, and interactions with thyroid, sedative, or immune-related medicines.

Ginger and fenugreek are often marketed for testosterone, but the evidence is less consistent and product quality varies. They can also interact with blood thinners, diabetes medications, and surgery planning, so “natural” does not mean risk-free.

What the FDA does and does not regulate

Dietary supplements are regulated differently from prescription drugs. The FDA does not approve supplements for safety and effectiveness before they are sold, and it has warned about hidden drug ingredients in some sexual-enhancement products 16.

That is one reason we prefer a licensed-clinician path for hormone-adjacent symptoms. It is safer to test first, identify the cause, and use regulated pharmacies when a prescription treatment is appropriate.

When should you consider medical treatment for low testosterone?

Medical treatment for low testosterone makes sense only after symptoms and properly timed labs point to true hypogonadism. A single low afternoon result is not enough 1, 2.

Getting properly tested

Guidelines recommend measuring fasting morning total testosterone with a reliable assay, then confirming low results with repeat morning testing 1. Depending on the case, a clinician may add free testosterone, SHBG, LH, follicle-stimulating hormone, prolactin, estradiol, thyroid labs, A1c, lipids, complete blood count, and PSA.

LH helps separate primary hypogonadism, where the testes do not respond well, from secondary hypogonadism, where brain or pituitary signaling is low. That distinction changes the workup and the treatment conversation 1.

Testosterone replacement therapy

Testosterone replacement therapy, or TRT, can be prescribed as gels, injections, patches, or pellets for men with confirmed testosterone deficiency. The Endocrine Society recommends TRT for men with symptoms and consistently low testosterone after discussing benefits, risks, and monitoring 1.

TRT is not a fertility treatment. External testosterone can suppress LH and FSH signaling, which can lower sperm production; men planning fatherhood need a different discussion with a clinician 1, 2.

Risks and who should not use TRT

TRT can raise hematocrit, worsen acne or oily skin, contribute to fluid retention, and affect prostate monitoring. Guidelines advise against TRT in men with breast or prostate cancer, a prostate nodule or concerning PSA without evaluation, elevated hematocrit, untreated severe obstructive sleep apnea, severe lower urinary tract symptoms, uncontrolled heart failure, recent myocardial infarction or stroke, thrombophilia, or plans for near-term fertility 1.

Growth-hormone-releasing peptides like sermorelin

Sermorelin is a growth hormone-releasing hormone analog. It is not TRT, does not directly replace testosterone, and should not be framed as a testosterone treatment. It acts upstream in the growth hormone and IGF-1 axis, which is a separate system involved in body composition, sleep, and recovery biology 17.

Sermorelin can cause side effects such as injection-site reactions, flushing, headache, dizziness, nausea, or changes in glucose handling, and it may not be appropriate for people with certain cancer histories or endocrine disorders. A clinician should review goals, labs, and risks before prescribing 17, 18.

Sermorelin and longevity peptides at Chia: how do they fit in?

Sermorelin at Chia is for patients exploring the growth hormone and IGF-1 axis, not for replacing testosterone. Chia does not sell testosterone therapy, and compounded sermorelin is not FDA-approved.

At Chia, the path starts online with a short health questionnaire. A licensed US provider reviews your health history and goals, asks follow-up questions when needed, and prescribes only if clinically appropriate. Medications are compounded in the US by state-licensed 503A pharmacies and shipped to your door.

Chia offers sermorelin in three forms: injection, nasal spray, and tablets. Injection plans currently start at $199/mo, and the product page has current details. Dosing is provider-guided and adjusted over time through the patient portal.

Some patients considering testosterone also care about energy, body composition, sleep, and recovery. Those concerns can have many causes. A provider may discuss Foundation Longevity, GLP-1 + Sermorelin, or NAD+ only after reviewing whether they fit your health profile.

How can you get evaluated online?

Online evaluation can be a good first step when you have fatigue, weight gain, low libido, poor sleep, or recovery concerns. It should not replace urgent care for chest pain, severe depression, sudden erectile dysfunction with neurologic symptoms, or other red flags.

What a telehealth workup looks like

A good telehealth workup starts with symptoms, medications, alcohol use, sleep, fertility plans, training, nutrition, medical history, and risk factors. For testosterone concerns, a clinician should order morning labs and repeat low testosterone results before diagnosing hypogonadism 1, 2.

What labs a licensed provider may order

Common labs include total testosterone, SHBG, calculated or measured free testosterone when appropriate, LH, FSH, prolactin, estradiol, complete blood count, metabolic markers, thyroid markers, and PSA depending on age and risk. If sleep apnea symptoms are present, testing for obstructive sleep apnea may matter as much as a hormone panel 1.

What Chia can and cannot prescribe

Chia does not prescribe testosterone. We can evaluate eligible adults for treatments listed in our catalog, including sermorelin and certain longevity protocols, when clinically appropriate. If your labs suggest true hypogonadism or another condition outside our scope, a provider may recommend in-person care or referral.

If you want to start with Chia, the eligibility quiz helps our providers understand your goals and health background. A prescription is never guaranteed.

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