Most men want to increase testosterone naturally. However, there’s a tremendous amount of misinformation on the topic. So let’s dispel a few myths on boosting testosterone, and discuss what to focus on instead:
Misconceptions:
First, small testosterone fluctuations won’t make much difference for fat loss or muscle and strength gain. You’d need to see at least ~250 ng/dL increases to expect meaningful effects on body composition. That said, even modest increases are important for men with relatively low testosterone levels and can affect libido and subjective energy levels.
Also, most “testosterone boosters” are overhyped and ineffective. D-aspartic acid, the most common “testosterone booster,” has actually been shown to decrease testosterone in one instance, and made no difference in another instance.
What matters:
Energy availability, which refers to whether or not you have adequate energy for the demands of exercise and normal physiological function, plays a big role. Low energy availability (common among athletes with low-calorie intake) lowers testosterone. If you stay shredded while training hard, expect some testosterone reduction.
Resistance training can increase testosterone immediately after exercise and increase testosterone in the long run by improving body composition and insulin sensitivity. TOO much exercise, however, can decrease testosterone via reductions in energy availability, as discussed above.
If you have obesity, losing weight can increase your testosterone. Even a modest 5% weight loss can increase total testosterone by 58 ng/dL.
I’d also recommend a relatively balanced macronutrient intake. Low intakes of dietary fat can reduce testosterone. However, high-fat intakes (after controlling for BMI) have also been linked to lower testosterone levels. Another recent study suggests that ketogenic diets may reduce testosterone compared to a traditional Western diet, controlling for calories.
Lack of sleep decreases testosterone. While I’m sure you’ve heard a million times how important sleep is, it’s worth reiterating with the context of testosterone management.
As I mentioned above, most “test boosters” are ineffective. However, supplementing with Vitamin D, Magnesium, and Zinc may be helpful if you’re already deficient in these micronutrients. If you’re not deficient, supplementing will not affect testosterone and could lead to long-term problems.
Bottom line:
To increase testosterone levels naturally:
- Prioritize sleep
- Eat enough calories
- Don’t stay super-lean
- Lose weight if body fat is high
- Eat enough vitamins and minerals
- Eat a balanced macronutrient diet
- Exercise (not too much or too little)
Talk to your doctor if you’ve covered the basics and are still experiencing low T.
If you’re looking for more help with your nutrition, check out my services!