Testosterone plays an important role in both men and women. It's a hormone produced primarily in the testes in men and the ovaries in women, responsible for many bodily functions such as regulating sex drive, building muscle mass and strength, and maintaining bone density. Low levels of testosterone can lead to various health issues such as decreased sex drive, erectile dysfunction, reduced muscle mass and strength, and osteoporosis.
There are several potential causes of low testosterone, a condition known as hypogonadism. Some of the common causes include:
- Age: Testosterone levels naturally decline as men age, with levels typically starting to decrease after the age of 30.
- Testicular damage or dysfunction: Damage to the testicles, which may occur due to injury, infection, or radiation therapy, can lead to reduced testosterone production.
- Pituitary gland disorders: The pituitary gland is responsible for signalling the testes to produce testosterone. Any condition that affects the pituitary gland's function, such as a tumour or injury, can result in low testosterone levels.
- Certain medications: Certain medications, including opioids, glucocorticoids, and anabolic steroids, can interfere with testosterone production.
- Obesity: Excess body fat can lead to increased levels of the hormone oestrogen, which can suppress testosterone production.
- Chronic illness: Certain chronic illnesses, including chronic kidney disease, can also cause low testosterone levels.
If you suspect you have low testosterone, it is important to speak with your GP to rule out any potentially serious underlying health conditions.
Here are 6 natural ways that may help improve testosterone levels.
1. Exercise regularly
Regular exercise may help increase testosterone levels. Weightlifting and high-intensity interval training (HIIT) are especially effective in increasing testosterone levels. A review of hormonal responses to resistance exercise found that structured resistance training programmes are linked to acute and, over time, more sustained increases in testosterone in men [1]. Some research into HIIT protocols has also found short-term testosterone increases following interval-based training in healthy men [2], though findings across HIIT studies are mixed and depend heavily on protocol and training status.
2. Get enough sleep
Lack of sleep can lower testosterone levels. A study published in JAMA found that men restricted to 5 hours of sleep a night for one week had testosterone levels 10-15% lower than after a full night's rest [3]. Consider aiming for 7-8 hours of sleep each night to help maintain healthy testosterone levels.
3. Maintain a healthy weight
Being overweight or obese is associated with lower testosterone levels. A meta-analysis in Clinical Endocrinology found that men with obesity had significantly lower testosterone levels than those with a healthy weight [4]. Maintaining a healthy weight through a balanced diet and regular exercise may help support healthier testosterone levels.
4. Eat a healthy diet
Including foods rich in zinc, vitamin D, and healthy fats, such as avocados, nuts and seeds, in your diet may help support testosterone levels, particularly if you have an existing deficiency in one of these nutrients. Some trials of zinc supplementation in zinc-deficient men have shown improvements in testosterone levels, and separately, vitamin D supplementation has been linked to modest testosterone increases in men with low vitamin D status [5,6]. These effects are most consistently seen in people correcting an existing deficiency, rather than as a general effect in people who are already replete.
5. Manage stress
Chronically elevated stress and cortisol can interfere with testosterone production, since the two hormones share overlapping regulatory pathways. Finding ways to manage stress, such as meditation, yoga, or deep breathing exercises, may help support healthier testosterone levels [7].
6. Avoid smoking and excessive alcohol consumption
Both smoking and excessive alcohol consumption have been linked to changes in testosterone levels in men, though the direction and size of the effect varies between studies, and some research on light or moderate alcohol intake has found no reduction or even a short-term increase [8,9]. Chronic heavy drinking specifically is more consistently linked to lower testosterone. Avoiding or limiting these habits may help support healthy testosterone levels over time.
When to test rather than guess
Lifestyle changes help, but they work from a baseline you can't see without testing. If you've made these changes and still feel off, or want to know where you're starting from, i-screen's Male Hormone Check measures testosterone alongside SHBG, DHEA-S, oestradiol, FSH, LH and prolactin from a simple finger-prick sample, ordered online with no GP referral required.
This information is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or another qualified health professional with any questions you may have regarding your health or a medical condition.
