min read
August 3, 2023

How Can You Increase Testosterone Levels Naturally?

Learn how to naturally increase testosterone levels and its importance for your health.

Lanby Team
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Testosterone is a vital hormone that plays a crucial role in the overall health and well-being of both men and women. It affects various aspects of physical and mental health, including body composition, sexual function, muscle mass, and energy levels. When testosterone levels drop below normal, individuals may experience symptoms such as fatigue, reduced muscle mass, increased body fat, and changes in sexual function. 

While testosterone replacement therapy is an option for those with low testosterone, there are also natural ways to increase testosterone levels.

How to boost testosterone in natural ways


Certain foods can help increase testosterone levels naturally. Include the following in your diet:

  • Fatty fish: Salmon and sardines are high in vitamin D and omega-3 fatty acids, which have been linked to testosterone production.
  • Dark greens: Leafy greens like spinach and kale provide essential nutrients, including magnesium, which is important for testosterone production.
  • Cocoa products: Dark chocolate and cocoa powder contain flavonoid antioxidants and magnesium, which can support testosterone levels.
  • Avocados: Rich in healthy fats, avocados can contribute to hormonal health and support the production of testosterone. 
  • Eggs: Egg yolks are a source of healthy fats, protein, and selenium, which are beneficial for testosterone synthesis. They also contain vitamin D which acts as a natural testosterone booster because of its role in hormone production. 
  • Berries, cherries, and pomegranates: These fruits are high in antioxidants and may help protect testosterone-producing cells from damage.
  • Shellfish: Oysters and other shellfish are rich in zinc, a mineral that plays a crucial role in testosterone production.
  • Protein: Include lean sources of protein like poultry, fish, and legumes in your meals, as protein is essential for hormone synthesis. Our recommendation is to eat 1 grams of protein per pound of lean body weight.


Regular physical activity, including both resistance training and  cardio,  can help increase testosterone levels. Focus on compound exercises that engage multiple muscle groups, such as squats, deadlifts, and bench presses. High-intensity interval training (HIIT) has also shown positive effects on testosterone levels. 

Stress management

Chronic stress can lead to hormonal imbalances, including decreased testosterone levels and high cortisol levels.. Practice stress-reduction techniques such as meditation, deep breathing exercises, and engaging in hobbies or activities that bring you joy. Additionally, adequate sleep and restful relaxation can support healthy testosterone levels.

Weight management

Maintaining a healthy weight is crucial for optimizing testosterone levels. Excess body fat, especially around the abdomen, can contribute to hormonal imbalances. Focus on a balanced diet, portion control, and regular physical activity to achieve and maintain a healthy body weight and weight loss.

Vitamin D

Adequate levels of vitamin D are important for testosterone production. Spending time outdoors in the sunlight stimulates the body's natural vitamin D synthesis. If needed, consider a vitamin D supplement under the guidance of a healthcare professional.

Zinc and magnesium 

These minerals are essential for testosterone production. Include foods rich in zinc, such as oysters, beef, pumpkin seeds, and legumes. Magnesium-rich foods include spinach, almonds, and dark chocolate.

Limit alcohol consumption

Excessive alcohol consumption can negatively impact testosterone levels. Limit alcohol intake or consider avoiding it altogether to support healthy hormone balance.

Avoid estrogen-like chemicals

Reduce exposure to chemicals that mimic estrogen in the body, such as bisphenol-a (BPA) those found in certain plastics, pesticides, and personal care products. These chemicals can disrupt hormonal balance, including testosterone production.

Get regular check-ups

Regular check-ups with a healthcare professional can help monitor your hormone levels and overall health. If you suspect low testosterone or experience persistent symptoms, consult with your doctor for proper diagnosis and guidance.

Why is testosterone important? 

Testosterone is a vital hormone that plays a fundamental role in the overall health and well-being of both men and women. While it is often associated with men’s health and male characteristics, testosterone is present and important in both sexes. Testosterone is a steroid hormone primarily produced in the testicles in men and the ovaries in women, although the adrenal glands also produce small amounts. 

It plays a vital role in male health, influencing physical characteristics, such as muscle mass, bone density, and body hair. Testosterone also affects mental health, contributing to mood stability and cognitive function. 

In women, testosterone is present in smaller amounts but is still important for maintaining bone density, muscle mass, and overall well-being. It also plays a role in sexual desire and satisfaction in both men and women.

Physical health

Testosterone plays a crucial role in various aspects of physical health, including:

  • Muscle mass: Testosterone promotes muscle protein synthesis, which helps build and maintain muscle mass. It also enhances muscle strength and physical performance.
  • Bone density: Testosterone is essential for maintaining bone health and density. It helps stimulate bone mineralization and supports the production of new bone tissue.
  • Body composition: Testosterone influences body fat distribution, promoting a leaner body composition. It aids in reducing excess body fat and preventing obesity-related health issues.
  • Red blood cell production: Testosterone stimulates the production of red blood cells in the bone marrow. Adequate red blood cell levels are essential for oxygen transport and overall cardiovascular health.

Sexual Function and Reproduction

Testosterone plays a central role in sexual function and reproductive health for both men and women. It influences:

  • Libido: Testosterone is a key driver of sexual desire in both sexes. It contributes to sexual arousal and fosters a healthy sex drive.
  • Erectile function: In men, testosterone is necessary for achieving and maintaining erections. It helps stimulate the release of nitric oxide, which relaxes blood vessels in the penis and promotes blood flow.
  • Sperm production: Testosterone is crucial for healthy sperm production in men. It supports the maturation and development of sperm cells.
  • Female sexual health: While testosterone levels are lower in women, it still plays a role in supporting sexual well-being, including sexual desire and satisfaction.

Mental and emotional well-being

Testosterone also has an impact on mental and emotional well-being:

  • Mood regulation: Adequate levels of testosterone contribute to overall mood stability and a sense of well-being. Low testosterone levels can contribute to irritability, mood swings, and feelings of depression.
  • Cognitive function: Testosterone is involved in cognitive processes such as memory, attention, and spatial ability. Optimal testosterone levels are important for maintaining cognitive function as individuals age.
  • Energy levels: Testosterone helps regulate energy levels and combat fatigue. Sufficient testosterone levels contribute to overall vitality and motivation.

Overall health

Healthy testosterone levels have implications beyond specific functions. It is associated with:

  • Cardiovascular health: Testosterone supports a healthy cardiovascular system, including blood vessel function and heart health.
  • Metabolic health: Adequate testosterone levels are associated with improved insulin sensitivity and a reduced risk of metabolic disorders such as type 2 diabetes.
  • Immune system: Testosterone plays a role in immune system function, supporting immune response and overall immune system health.

What happens if you have low testosterone levels?

When testosterone levels (“T levels”) fall below the normal range, a condition known as low testosterone (“low T”) or hypogonadism occurs. Symptoms of low testosterone can vary but may include erectile dysfunction, fatigue, reduced muscle mass, increased body fat, irritability, changes in sleep patterns, and decreased sperm production. 

It's important to note that these symptoms can also be attributed to other health conditions, so a proper diagnosis by a healthcare professional is crucial.

So, what happens if you have low testosterone levels? Let’s take a look at the possible symptoms:

Sexual Dysfunction

One of the most notable effects of low testosterone in men is sexual dysfunction. It can lead to:

  • Erectile dysfunction (ED): Low testosterone levels can contribute to difficulties achieving and maintaining an erection. It may result in reduced sexual desire and impaired sexual function.
  • Reduced libido: Testosterone is a key driver of sexual desire in both men and women. Low levels can lead to a decrease in libido and a decline in overall interest in sexual activities.

Changes in Body Composition

Testosterone plays a role in maintaining muscle mass, regulating fat distribution, and influencing overall body composition. When testosterone levels are low, individuals may experience:

  • Loss of muscle mass: Low testosterone can contribute to a decline in muscle mass and strength. It may lead to muscle weakness and a decrease in physical performance.
  • Increased body fat: Low testosterone levels are associated with an increase in body fat, particularly in the abdominal region. This can contribute to weight gain and an increased risk of obesity-related health conditions.

Fatigue and reduced energy levels

Testosterone is involved in regulating energy levels and overall vitality, so a testosterone deficiency could lead to:

  • Fatigue: Low testosterone can contribute to persistent fatigue, lack of energy, and a general sense of tiredness.
  • Reduced stamina: Individuals with low testosterone may notice a decrease in endurance and stamina during physical activities.

Mood changes and cognitive effects

Testosterone plays a role in mood regulation, cognitive function, and overall mental well-being. Low T levels can result in:

  • Mood swings: Individuals with low testosterone may experience mood swings, irritability, and a general decrease in well-being.
  • Depression and anxiety: Low testosterone has been associated with an increased risk of developing depressive symptoms and anxiety disorders. 
  • Cognitive decline: Testosterone plays a role in cognitive processes such as memory, attention, and spatial ability. Low levels may contribute to cognitive decline and difficulties with concentration and memory.

Loss of bone density

Testosterone is important for maintaining bone health and density. This means that when testosterone levels are low, individuals may be more susceptible to osteoporosis and fractures.

Other symptoms

In addition to the above effects, low testosterone levels can also be associated with:

  • Decreased hair growth: Low T can lead to a reduction in body and facial hair growth.
  • Changes in sleep patterns: Some individuals with low testosterone may experience disrupted sleep patterns, including insomnia or increased sleep disturbances.

It's important to note that symptoms of testosterone deficiency can vary in severity and presentation among individuals. If you suspect low testosterone or experience related symptoms, you should consult with a healthcare professional for proper diagnosis and guidance. 

They can evaluate your hormone levels, identify potential underlying causes, and recommend appropriate treatment options to address low testosterone levels and improve overall well-being.

What is testosterone therapy?

Testosterone therapy, also known as androgen replacement therapy, is a medical treatment that involves supplementing the body with external testosterone to raise hormone levels. It is primarily used for individuals with clinically low testosterone levels, a condition known as hypogonadism, which can significantly impact their health and well-being.

Testosterone therapy can be administered through various methods, including:

  • Oral pills: Testosterone can be taken orally in the form of tablets or capsules. However, oral testosterone may have limited effectiveness due to the way it is metabolized by the liver.
  • Injections: Testosterone can be injected into the muscles, typically on a regular schedule, to maintain consistent levels in the body. Injections provide a direct delivery of testosterone and are often preferred for their effectiveness.
  • Therapy gel: Testosterone gel is applied topically to the skin, usually on the upper arms, shoulders, or abdomen. The gel is absorbed through the skin and gradually releases testosterone into the bloodstream.
  • Nasal spray: Testosterone can also be administered through a nasal spray. The spray is applied to the nasal passages, allowing for absorption of testosterone into the bloodstream.

The choice of testosterone therapy method depends on various factors, including individual preferences, lifestyle, and medical considerations. It’s important to consult with a healthcare professional to determine the most suitable form of testosterone therapy based on individual needs.

Benefits of testosterone therapy may include: 

  • Improved sexual function 
  • Increased muscle mass and strength 
  • Enhanced bone density 
  • Improved mood and cognitive function 
  • Increased energy levels. 

However, it’s important to note that individual responses to testosterone therapy can vary.

It is crucial to undergo testosterone therapy under the guidance and supervision of a healthcare professional, who can assess the benefits, risks, and potential side effects for each individual and tailor the treatment accordingly. Regular monitoring of hormone levels and periodic evaluation of treatment effectiveness are essential to ensure optimal outcomes and minimize potential risks.

Testosterone therapy may not be suitable for everyone. Individuals with certain medical conditions, such as prostate or breast cancer, may have contraindications for testosterone therapy. Therefore, a thorough evaluation of an individual's medical history and overall health is necessary before beginning testosterone therapy.


Optimizing testosterone levels naturally is possible through lifestyle changes, nutrition, exercise, stress management, and adequate sleep. These approaches can help improve overall health and well-being. However, if you suspect you have low testosterone, it's essential to consult with a healthcare professional.

Remember, natural methods should always be the first line of approach, with testosterone therapy reserved for cases where it is medically necessary. 

The Lanby can help with testing and optimizing your hormones to improve your overall health and wellbeing. Book a free consult to talk with a membership advisor.

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