Testosterone, the primary sex hormone in men, plays a vital role in male reproductive development and function, as well as other functions like bone density and muscle mass. Testosterone levels typically decline gradually in men after age 30, but more significant drops may occur because of certain medications or health conditions.
There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles.
“Lifestyle interventions like resistance training, good sleep hygiene, managing chronic stress, and optimizing dietary choices can modestly increase testosterone levels, especially in men with borderline low levels,” she says.
In fact, the Scientific Foundation for the Dietary Guidelines for Americans, 2025–2030 echoes some of the lifestyle factors mentioned in this article as important for testosterone health in men, such as eating a balanced diet rich in healthy fats, getting regular physical activity, and maintaining a healthy weight.
But “there’s no magic bullet to boost testosterone overnight,” says Kishore Lakshman, MD, MPH, an endocrinologist and the director of the center for sexual health at Prima-CARE in Fall River, Massachusetts.
What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance.
That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men.
1. Maintain a Healthy Weight
“Excess weight, especially around the belly, is known to lower testosterone levels,” says Dr. Lakshman. “Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process.”
“Regular exercise and a balanced diet that helps reduce fat mass can make a meaningful difference,” says Lakshman. For people with morbid obesity, bariatric surgery may be another effective way to support significant weight loss and boost testosterone levels, though more research is needed to understand its long-term effects.
2. Eat a Balanced Diet
What you eat (or don’t) can also affect your testosterone levels. “Maintaining a healthy weight is key, and diet plays a central role in that,” says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City.
There’s no single magic testosterone-boosting food. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman.
In general, the best foods for testosterone are the same ones you find in a well-rounded diet, including:
Fruits
Vegetables
Whole grains like brown rice and whole-wheat bread
Healthy fats like nuts and avocado
Lean proteins like chicken and fish
Diets to increase testosterone also limit ultra-processed foods like chips and packaged baked goods, which can spike your blood sugar and lower testosterone levels.
Certain vitamins and minerals may play an especially important role in increasing testosterone. For example, “zinc, magnesium, and vitamin D are vital for testosterone synthesis,” says Lakshman. Deficiencies in these nutrients can lower your testosterone levels by disrupting the hormonal pathways involved in production and regulation. A balanced diet should provide you with sufficient zinc and magnesium in particular.
For these nutrients, here are examples of specific foods that are good sources:
Zinc Oysters, beef, pork, turkey, pumpkin seeds, and cheddar cheese
Magnesium Legumes, seeds, nuts, and soy products like tofu
Vitamin D Fish liver oil, beef liver, egg yolks, mushrooms, and fatty fish like trout and salmon
3. Strength Train Regularly
Physical activity — particularly strength training — and testosterone levels are connected. “Lifting weights triggers a short-term boost in testosterone and builds lean muscle, which helps regulate hormones longer-term,” says Lakshman.
Consistent aerobic exercise and strength training will also reduce body fat and help you maintain a healthy weight, which further supports testosterone production.
Experts say that adherence to the U.S. Department of Health and Human Services exercise guidelines is enough to deliver both short- and long-term health benefits, assuming you don’t have any underlying medical conditions that affect your testosterone levels. These guidelines call for 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous cardio) plus at least two strength-training sessions per week.
When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets.
4. Get Enough Sleep
Sleep and testosterone levels are also linked. “Testosterone is mostly produced during deep REM sleep. Poor sleep can blunt this production, while good sleep helps it flourish,” says Lakshman. “People who work night shifts or have irregular sleep schedules often experience lower testosterone levels because of this disruption.”
In fact, your body generates most of its daily testosterone supply during deep sleep, which is why levels tend to peak in the morning.
Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar.
Hakman recommends getting seven to nine hours of high-quality sleep each night by maintaining a consistent bedtime, limiting screen time before bed, and sleeping in an environment that’s dark and quiet. If you show signs of sleep apnea like loud snoring, waking up gasping, or excessive fatigue, talk to your doctor about treatment, which could improve both your sleep quality and testosterone levels.
5. Reduce Stress
“When you’re under chronic stress, your body produces more cortisol, a hormone that suppresses testosterone,” says Lakshman. “Over time, this hormonal imbalance can lead to low testosterone.”
While some stress is inevitable, stress reduction can support healthy testosterone levels and overall hormone health. “Stress reduction via exercise and a healthy lifestyle can positively impact weight and improve sleep, which can directly improve testosterone production,” says Kotlyar.
There’s also some research to suggest that mindfulness-based techniques, like meditation, may help. For instance, one study found that men who practiced seven 20-minute meditation sessions experienced higher testosterone levels immediately after exposure to stress. But there’s not enough research yet on this topic to prescribe a specific dose of meditation or mindfulness that positively impacts stress and reproductive hormone systems in the longer term, says Kotlyar.
In the meantime, activities like mindfulness meditation, time in nature, and strong social connections certainly can’t hurt, says Lakshman. Most importantly, lifestyle habits like regular exercise, good sleep, a nutritious diet, and limiting alcohol can help you regulate stress — and support healthy testosterone levels — in the long term, says Kotlyar.
6. Consider Herbal Supplements
Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health.
In one study, men who took 300 milligrams (mg) of ashwagandha root extract twice daily for two months had higher testosterone levels than those taking a placebo. This was a small study with only healthy volunteers, though, and it was partially funded by a pharmaceutical company.
A separate review found that tongkat ali, a medicinal herb native to Southeast Asia, may function as an herbal testosterone booster. The authors cautioned that because the studies were limited and small-scale, more rigorous research is needed before tongkat ali can be recommended in clinical settings.
Lakshman agrees. “[Ashwagandha and tongkat ali] might offer modest benefits, especially if someone is deficient in those nutrients. But overall, the science is still mixed, and their effects are likely mild at best.”
Ultimately, using herbs to boost testosterone levels shouldn’t be a first-line strategy. Supplements, if used, should complement — not replace — core habits like regular exercise, good sleep, and a nutritious diet, says Lakshman.
If you’re considering natural testosterone supplements, be sure to consult with your doctor first to see if it makes sense for you. For instance, experts don’t recommend taking ashwagandha if you have hormone-sensitive prostate cancer.
For any supplements you add, make sure to buy only high-quality products. The U.S. Food and Drug Administration (FDA) doesn’t approve supplements for safety or effectiveness, and not every supplement on the shelf is equal. To choose a quality supplement, check the label for USP, NSF, or ConsumerLabs Approved. This means the product has undergone third-party testing for quality and purity.
7. Limit Exposure to Hormone-Disrupting Chemicals
Environmental toxins can quietly sabotage your hormone health, including testosterone production. “Chemicals found in plastics, pesticides, and some personal care products can interfere with your endocrine system,” says Lakshman. These hormone-disrupting compounds — also called endocrine disruptors — can mimic or block natural hormones, getting in the way of normal hormone production and signaling, adds Hakman.
One major offender is bisphenol A (BPA), a chemical often found in food packaging, canned-good linings, and some plastics. Animal studies have linked it to decreased testosterone levels, though more human research is needed to verify this, says Lakshman.
To reduce your exposure, Lakshman recommends lifestyle changes for testosterone health, like using glass or stainless steel containers instead of plastic and opting for organic produce when possible to limit pesticide intake. While you can’t avoid all environmental toxins, you can take small steps to limit contact and support healthier hormone levels in the long run.
The Takeaway
You can naturally boost testosterone with lifestyle habits like regular exercise, good-quality sleep, a nutritious diet, stress management, and a healthy weight. While these changes may not completely reverse the usual age-related decline in testosterone levels, they can provide a modest increase.
Research is limited on the potential benefits — and risks — of herbal supplements that claim to increase testosterone, including ashwagandha and tongkat ali. Talk to your doctor before trying natural herbs for testosterone, especially if you have hormone-related health issues.
Though the research is still emerging, it’s a good idea to limit your exposure to potentially hormone-disrupting chemicals (like BPA) to preserve testosterone levels.
