7 effective ways to increase testosterone

If you want to know how to increase testosterone, the honest answer is that a handful of everyday habits do most of the work: training, sleep, diet, and supplements (the good ones). Testosterone shapes far more than sex drive. It affects muscle mass, mood, energy, and sperm production, and from around the age of 40 it drops by about 1% a year.¹ Here are 6 evidence-based ways to increase your testosterone naturally, plus TRT if you need medical treatment.

Testosterone is the main male sex hormone. It drives libido and sperm production, helps maintain muscle and bone, and influences everything from beard growth to mood and motivation, and it even plays a role in hair loss. Levels peak in early adulthood, then ease down gradually with age. That slow decline is normal. A steeper drop, or symptoms that get in the way of daily life, is worth looking into.

Signs your testosterone might be low:

Low testosterone rarely shows up as one dramatic symptom. It tends to shift slowly and might only be noticeable when you're looking back. The more common signs include:

• Low sex drive

• Erectile dysfunction

• Tiredness and low energy

• Low mood or depression

• Irritability and mood swings

Others are harder to spot without a test:

• Reduced bone density

• Lower sperm count

• Loss of muscle mass

Many of these overlap with other conditions, including erectile dysfunction, which is common and treatable and can have psychological causes such as anxiety. If several sound familiar, a blood test is the quickest way to know where you stand.

1. Exercise, especially lifting and HIIT

Movement is one of the most reliable ways to support healthy testosterone, and two types pull the most weight. High-intensity interval training (HIIT) can help: in one study of older, previously sedentary men, a six-week HIIT programme increased free testosterone.² Resistance training, like squats, deadlifts, and presses, produces a short-term rise in testosterone and, over time, supports the hormonal environment for muscle growth.³

There is a limit, though. Very high volumes of endurance training, week after week of long-distance running, are linked to lower testosterone in some men.⁴ Prioritise strength work, add short bursts of intensity, and avoid grinding yourself into the ground with excessive cardio.

2. Supplements: vitamin D, zinc, and magnesium

If your diet has gaps, targeted supplements can help. Vitamin D is the standout. In one trial, men who took vitamin D for a year saw a significant rise in testosterone compared with placebo,⁵ though results across studies are mixed, so it matters most if you are genuinely deficient. Zinc is the other one to watch, with lower zinc levels consistently linked to lower testosterone.⁶

Numan's High Strength Testosterone Support and Testosterone Support combine these key nutrients in one daily dose, and a Vitamin D supplement is worth considering through the darker UK months.

3. Diet: eat for your hormones

What you eat provides the raw materials for hormone production. Zinc, magnesium and vitamin D all play a part, and you'll find them in shellfish, eggs, nuts and leafy greens. Fat matters too. A systematic review and meta-analysis found that very low-fat diets were associated with lower testosterone in men, so cutting fat too aggressively can work against you.⁷

There's no single perfect testosterone diet, but a balanced plate with enough protein, healthy fats, and micronutrients covers most of it. For a practical starting point, follow our 7-day testosterone-boosting diet plan.

4. Ashwagandha

Ashwagandha is a herb used in traditional medicine that's earned genuine research interest. In a pilot study of men with low sperm counts, ashwagandha root extract raised testosterone by around 17%.⁸ A systematic review of herbal ingredients also found supportive evidence for its effect on testosterone.⁹ It's not a magic bullet, but the signal is promising.

5. Sleep

Most of your daily testosterone is produced while you sleep, rising through the night and peaking in the early hours. Cut sleep short and you blunt that rise. In a well-known study, one week of sleeping just five hours a night lowered daytime testosterone in healthy young men by 10 to 15%.¹⁰ Shifting or fragmenting sleep has a similar dampening effect.¹¹ Seven to nine hours is the target. If you fix one thing on this list, make it this one.

6. Sex and masturbation

The link between sex and testosterone runs both ways, and the research is mixed. Testosterone can rise in anticipation of and during sexual activity. In one study, men's testosterone increased while they took part in sexual situations, more so than when they simply watched.¹² Separately, a small study suggested testosterone can climb during a short period of abstinence, peaking at around seven days.¹³ The evidence here is thin, so treat it as a theory rather than a fact. We covered the abstinence question in our take on No Nut November.

7. Testosterone replacement therapy (TRT)

When testosterone is clinically low and lifestyle changes are not enough, testosterone replacement therapy is a proven medical option. It comes as gels, patches or injections, and for men with low levels it can improve energy, mood, sexual function and overall quality of life.¹⁴ Like any treatment it has trade-offs. Possible side effects include acne, fluid retention, mood changes, shrinking balls, and a rise in red blood cell count, which is why TRT is prescribed and monitored by a clinician.¹⁵

TRT isn't for everyone, and it's not the first step. But if natural approaches haven't moved the needle, it's worth a conversation. If you decide you do need medical support, we can help with clinically-guided testosterone replacement therapy. You'll need to take two blood tests to confirm low levels of testosterone then a clinician will confirm whether treatment is right for you.

Can you increase testosterone without TRT?

Yes. For most men with borderline or lifestyle-related dips, the natural approaches above, strength training, better sleep, and correcting a vitamin D or zinc shortfall, can lift levels without medication. TRT is usually reserved for men whose levels are clinically low and whose symptoms persist despite those changes.

How can I increase testosterone levels quickly?

There's no overnight fix, but the fastest wins are usually sleep and training. A run of good nights and a few weeks of consistent resistance work can make a noticeable difference. Anything promising instant results is worth treating with caution.

What vitamins raise testosterone?

Vitamin D is the most researched, especially if you're deficient.⁵ The minerals zinc and magnesium also support healthy testosterone production.⁶ Getting these from food first is ideal, with supplements filling the gaps.

Does sex increase testosterone?

It can, at least in the short term. Testosterone tends to rise around sexual activity.¹² The longer-term picture is less clear and the effect is small, so it's not something to rely on for meaningful change.

What are the symptoms of low testosterone?

Common signs include low sex drive, erectile dysfunction, fatigue, low mood, and loss of muscle. Because these overlap with other conditions, a blood test is the only way to confirm low testosterone.

References

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