6 ways to boost testosterone levels

Search “how to boost my T” and you’ll likely be told to eat oysters, jump in a cold plunge, and buy a powder with ingredients you can’t pronounce. Some supplements do show promise, but the research often lags behind.

For now, the strongest evidence points towards addressing whatever might be holding your testosterone down in the first place, whether that’s excess body fat, underfuelling, or too much alcohol. But don’t expect overnight results. Changes can often take weeks or months.

Here’s what the evidence shows for each and what to expect.

In this article, we cover:

• What’s most likely to help?
• Is your testosterone actually low?
• 6 ways to boost testosterone
• Do supplements and testmaxxing methods work?
• How quickly can you increase testosterone?
• When to get medical help
   

TLDR: What’s most likely to raise testosterone?
 

First, is your testosterone actually low?

Before trying to boost your testosterone, it’s worth knowing where you currently stand.

UK total testosterone thresholds [1]:

• Below 8 nmol/L – Testosterone deficiency is usually confirmed if you have symptoms and a second test confirms the result.
• 8–12 nmol/L – If you have relevant symptoms, you may benefit from further investigations and a trial of testosterone therapy.
• Above 12 nmol/L – Testosterone deficiency is less likely, however, further investigation may still be appropriate, particularly if your symptoms persist or your free testosterone is low.

Symptoms matter as much as the number. If your result is borderline, checking your free testosterone and other hormones may help. Our guides explain normal testosterone levels and the difference between total and free testosterone.

Remember, raising an already healthy testosterone level won’t turn you into Superman, and you might not notice a difference at all.

With that in mind, here are six ways to support your testosterone, with the evidence to back them up.
 

1. Drop the excess weight

If you’re overweight, this is probably your best starting point.

A review of 44 studies found that men who lost around 9% of their body weight through diet saw their testosterone rise by an average of 2.5 nmol/L [2]. And the more weight they lost, the greater the increase.

The key is making changes you can sustain. Crash diets aren’t the answer. For practical advice, read our guide to ten top tips to help you lose weight.

If you’re struggling to lose weight, prescription treatments may also help. Leger offers weight-loss injections and tablets for men alongside testosterone treatment.
 

2. Fuel your training

Leaner isn’t always better. If you’re training hard but eating too little, your body can start cutting back on hormone production, including testosterone. This is known as low energy availability and can lead to relative energy deficiency in sport (REDs) in severe cases [3].

A review of ten studies involving male athletes with low energy availability found evidence of hormone disruption in half of the studies, particularly reduced testosterone [4].

Signs you might be underfuelling include:

• Slow recovery – Muscle soreness lingers, and you feel drained even after rest days.
• Declining performance – Endurance drops, or workouts feel much harder than they used to.
• Persistent fatigue – You feel unusually tired, even when you’ve had enough sleep.
• Hormonal or sleep shifts – Your sex drive drops, you have fewer morning erections, or you notice changes in your sleep or mood.

If these sound familiar, the answer may be to eat more rather than train harder. Make sure you’re getting enough calories to support your activity, include carbohydrates around demanding sessions, and aim for 20–40g protein soon after your workout to help your body repair [5].
 

3. Cut back on alcohol

Long-term drinking can interfere with testosterone production.

A pooled analysis of more than 10,000 men found that long-term drinkers had testosterone levels that were, on average, 4.9 nmol/L lower than non-drinkers. However, results varied considerably, and unlike weight loss, we don’t know exactly how much cutting back raises testosterone levels [6].

UK guidance advises no more than 14 units a week, spread over at least three days [7]. But that’s a general health limit, rather than what’s best for your hormonal health. Track a typical week, including any generous home pours. A 330 ml bottle of 5% beer is about 1.7 units, and a 175 ml glass of 13% wine is about 2.3.

If skipping a drink makes you shaky, sweaty, or unwell, get medical help before cutting down. Alcohol withdrawal can be dangerous.
 

4. Get at least seven hours of sleep

Getting enough sleep is important for healthy testosterone levels. But does sleeping longer actually boost it?

A review of 18 studies found that pulling an all-nighter significantly reduced testosterone, whereas shorter periods of restricted sleep had no consistent effect [8].

However, in one small experiment involving just ten men, sleeping five hours a night for a week lowered testosterone by nearly 2 nmol/L [9].

We don’t know how much extra sleep might raise your testosterone. But if you’re regularly sleep-deprived, it’s worth addressing for the other health benefits alone.

Try keeping regular sleeping hours, avoiding caffeine at least six hours before bed, and getting some natural daylight in the morning.

Don’t ignore sleep apnoea

A review of more than 1,800 men found that those with obstructive sleep apnoea (OSA) tended to have lower testosterone levels, particularly where the condition was severe [10]. If you have symptoms of daytime sleepiness, loud snoring, or gasping for air during the night, speak to your GP about a sleep assessment.
 

5. Check your medicines

Sometimes, low testosterone has nothing to do with your lifestyle. Certain medications (as well as medical conditions) can suppress your body’s natural testosterone production.

Medications that can lower testosterone include:

• Opioids – Long-term use of medicines like morphine, methadone, or fentanyl patches can suppress testosterone production. A review of 17 studies found that men taking opioids had testosterone levels around 5.7 nmol/L lower than non-users, on average [11].
• Corticosteroids – Medicines like prednisolone or dexamethasone, often used to treat inflammatory and autoimmune conditions, can also suppress testosterone, particularly at higher dosages or with prolonged use [12].
• Anabolic steroids and unprescribed testosterone – These can switch off your body’s natural testosterone production. Recovery after stopping can take months or even years. In one small study, former anabolic steroid users had testosterone levels 4.4 nmol/L lower, on average, than men who had never used them [13].

If you think a medication could be affecting your testosterone levels, speak to your prescriber. Don’t stop any medications without medical advice.
 

6. Get moving

There’s no doubt that lifting weights and high-intensity exercise causes a temporary spike in testosterone, but this disappears fairly quickly. So, what about the longer-term effects?

A 2022 review of 33 studies found evidence that regular exercise could increase resting testosterone in men over 40, including after resistance and interval training [14].

However, another review of 11 trials involving 421 previously inactive men found virtually no change in resting testosterone [15]. And this was after months of training. A separate analysis in older men found small increases following aerobic and interval training, but not resistance training [16].

What does this mean for you?

Exercise may help your testosterone levels, but the evidence is mixed. Even if your levels don’t change, there are plenty of other benefits. Regular exercise builds muscle, improves insulin sensitivity, and can help you lose excess body fat, which is one of the more reliable ways to increase testosterone.
 

Do supplements and other testmaxxing methods increase testosterone?

Fadogia agrestis: This shrub has recently gained attention as a testosterone booster. The evidence comes from rat studies. Some reported increases in testosterone [17]. But others raised concerns about possible damage to the testicles, liver, and kidneys at higher doses [18,19]. We need human trials to fully assess its effectiveness and safety.

Tongkat ali: A review of five trials found that tongkat ali increased testosterone, particularly in men with low levels [20]. However, studies are small, and the long-term safety remains uncertain. Our guide to natural testosterone supplements and boosters explores the evidence for other popular supplements in more detail, including ashwagandha.

Vitamin D and zinc: Correcting a zinc deficiency may help restore testosterone levels [21]. Vitamin D is less clear-cut. Studies are conflicting; men with very low vitamin D levels are more likely to see a benefit, if at all [22,23].

Abstinence: The famous claim that avoiding ejaculating for seven days increases testosterone by 45.7% came from a study that was later retracted [24]. The few studies in this area are small. Overall, there’s just not enough convincing evidence that it produces a lasting increase.

Cold plunges and showers: One study found a 56% increase in testosterone after exercising outdoors in cold temperatures [25]. But there was no control group, and another study found no significant increase after four days of cold showers [26].

Avoiding endocrine-disrupting chemicals (EDCs): A review of 37 studies found that greater exposure to DEHP, a type of phthalate, was linked to lower testosterone levels in men [27]. There’s no proof reducing your exposure will raise your levels, but simple precautions include avoiding heating food in plastic containers and choosing glass or fragrance-free products where practical.
 

How quickly can you increase testosterone?

Think weeks or months, rather than days. How quickly your testosterone responds depends on what’s holding it back in the first place. With weight loss, for example, studies have found improvements after a few months, with further increases over time.

Remember, testosterone fluctuates naturally. A different result on your next blood test can sometimes be down to changes in sleep, illness, or the time of day. For the fairest comparison, test in the morning, while fasting, after a good night’s sleep, and when you’re feeling well.
 

When to get medical help

If you’re experiencing persistent symptoms of low testosterone, speak to your GP. They can arrange further testing and investigate possible underlying causes.

Some men benefit from testosterone replacement therapy (TRT). Leger specialises in TRT and can help arrange further testing, assess your symptoms, and explore whether treatment is right for you.

Ultimately, there’s no point chasing a higher testosterone number if you’re already well. What matters is spotting what’s holding your levels down and addressing it where you can.
 

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References
 

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