How to Increase Testosterone Naturally: The Definitive Guide

Can you increase testosterone naturally?

Often, yes, if something in your life is pushing it down. Losing excess weight is the best-studied way: it raised total testosterone by about 2.5 nmol/L (72 ng/dL) on average after dieting, and more after weight-loss surgery. Guidelines call this kind of low testosterone potentially reversible. It does not work when the testes or pituitary gland are damaged. [3], [1], [2]

Doctors split low testosterone into two broad kinds. Organic low testosterone comes from a disease or injury of the testes or the pituitary gland, the pea-sized gland under the brain that sends the testes their signal. Functional low testosterone has no such damage: the system is intact but is being turned down by something else, most often obesity, and also opioid painkillers, steroid medicines, serious illness, severe dieting, extreme exercise, heavy drinking or sleep problems. Only the functional kind can be reversed by lifestyle change. [1], [19], [20]

The rise is usually modest, and it is larger the more weight a man loses and the heavier he was to start with. [3], [21] As a worked example, not a study result: a man at 10 nmol/L (about 288 ng/dL) who gained the average 2.5 nmol/L would reach 12.5 nmol/L, above every guideline line in the table below. A man starting at 5 nmol/L would still be well below all of them.

This guide is about men. It covers what raises testosterone without prescription testosterone, and what the evidence says about each popular method. It does not restate supplement doses; each supplement has its own Doserly guide, linked below. If you are looking for testosterone for women, see testosterone therapy for women.

Raising testosterone naturally: the key numbers

This table shows what each major clinical guideline counts as low testosterone, how it wants the test done, and what it says about weight loss and lifestyle change. Checked September 2026.

[6], [1], [22], [5], [2], [7], [19], [4], [23], [17], [24], [25], [26], [27]

Most bodies put weight loss and other reversible causes first for men whose low testosterone comes with overweight or obesity: the Endocrine Society, the European urology and andrology guidelines, the Canadian urologists, the Australian endocrinologists and the VA. The BSSM is the clear exception: for men with bothersome symptoms it pairs lifestyle change with testosterone from the start. The AUA sits between the two, counseling lifestyle change for everyone and weight loss alongside testosterone for overweight men. The AACE obesity guideline also supports testosterone alongside lifestyle change for men with true hypogonadism and obesity. [6], [5], [2], [7], [22], [24]

Doserly

Where guidelines draw the line for low testosterone

Total testosterone below which each body supports a diagnosis, with symptoms.

Each line runs from 200 ng/dL (7 nmol/L, left) to 400 ng/dL (14 nmol/L, right); the shaded part is 264–350 ng/dL, where the guidelines' lines fall. A dashed circle means an approximate line.

Endocrine Society (2018)

Below 264 ng/dL (9.2 nmol/L), standardized assays

CUA (Canada, 2021)

Below 10 nmol/L (about 290 ng/dL)

AUA (US, 2018, reconfirmed 2024)

Below 300 ng/dL (10.4 nmol/L)

Endocrine Society statement (July 2026)

“Near 300 ng/dL”

EAU · ICSM · BSSM (Europe 2026 · international 2024 · UK 2023)

Below 12 nmol/L (about 350 ng/dL)

Every guideline also requires symptoms, and all but the CUA call for at least two morning tests; none diagnoses from a number alone.

Why do guidelines disagree?

Because the rise from lifestyle change is real but small, and it often fades. Three findings drive the split:

• The average gain is modest. Pooled studies found about 2.5–2.9 nmol/L after a low-calorie diet. The European urology guideline calls the gain from diet and physical activity "small (1-2nmol)". [3], [21], [5]
• Weight comes back. The same guideline notes that 60–86% of lost weight is regained after three years. In a large diabetes trial, the testosterone gain from an intensive lifestyle program at one year had shrunk by four years. [5], [28]
• Numbers and symptoms do not always move together. In the European Male Ageing Study (EMAS), 42.9% of men with secondary low testosterone returned to normal levels over 4.3 years, more often after losing weight. But "symptoms did not show significant concurrent improvement". A 2020 review, by contrast, concluded that weight loss and exercise improve obesity-related low testosterone and its sexual symptoms. [18], [29]

The lifestyle-first guidelines weigh the long-term health benefits of weight loss and the absence of drug side effects. The BSSM weighs the time a man may spend with symptoms while trying. Both views are shown in what guidelines say to do.

What gains can you expect?

These averages come from different study designs and are not additive. The testosterone unit converter switches between nmol/L and ng/dL (1 nmol/L is 28.84 ng/dL).

Why do weight, sleep and diet change testosterone?

Because they act on the chain of signals that makes testosterone, and on the protein that carries it in the blood. The effects of weight and sleep on testosterone levels are measured in people; some of the explanations for them are still proposed rather than proven.

The signal chain. The hypothalamus in the brain signals the pituitary gland, which releases LH (luteinizing hormone). LH tells the Leydig cells in the testes to make testosterone. In functional low testosterone, this chain is turned down without being damaged. [1]

Body fat. Excess weight lowers SHBG (sex hormone-binding globulin), the protein that carries most testosterone in the blood, so total testosterone falls. Excess weight also dampens the brain's LH signal, so LH and FSH are often in the normal range but low for the testosterone level. Because SHBG is low too, the VA notes that free testosterone, the unbound part, "may remain within normal limits" while total testosterone is low. [4], [32], [17], [19] When men lose weight, the reverse happens. Total testosterone and SHBG rise in proportion to the weight lost, and in pooled studies LH and FSH rose and estradiol fell. [33], [21]

Sleep. "The majority of the daily testosterone release in men occurs during sleep," as one research team put it, which may explain why cutting sleep short lowers testosterone (see sleep). No trial has tested whether sleeping longer raises testosterone in men who sleep too little. [34]

Very low energy intake. Severe calorie restriction can shut testosterone production down. In soldiers on an 8-week US Army Ranger course, with a daily energy deficit of 1,000–1,200 calories plus little sleep, testosterone in the group with the larger deficit approached castrate levels (an average of 4.5 nmol/L, about 130 ng/dL). It recovered promptly once they ate normally again. A short spell is different: 4 days of low energy availability did not change testosterone in 6 exercising men. [15], [35], [36]

Stress. Stress is often blamed, through the stress hormone cortisol. No trial has shown that reducing stress raises resting testosterone in the blood, and in the one-week sleep study testosterone fell without cortisol rising. Stress may still matter through sleep, alcohol and eating habits. [34]

What does the research show?

Weight loss has the strongest evidence for raising testosterone, from large pooled studies and randomized trials. Sleep loss and heavy drinking clearly lower it. Exercise helps mainly when it comes with weight loss, and many popular claims (cold plunges, sunlight, abstinence, most supplements) have little or no support. [3], [34], [8], [11]

Does losing weight raise testosterone?

Yes, and the more weight lost, the bigger the rise.

• Pooled studies. A 2024 meta-analysis of 44 studies (1,774 men, median follow-up 26 weeks) found total testosterone rose by about 2.5 nmol/L after a low-calorie diet and 7.2 nmol/L after weight-loss surgery. Free testosterone rose by 19.9 pmol/L and 58.0 pmol/L. Men who started heavier, or with lower SHBG or testosterone, gained more. An earlier meta-analysis of 24 studies found the same pattern (about 2.9 and 8.7 nmol/L) and named the amount of weight lost as the best predictor of the rise. [3], [21]
• Randomized trials. In a 52-week trial of 118 men with overweight or obesity, total testosterone, SHBG, free testosterone and erection scores all rose with weight loss, with no difference between a high-protein and a high-carbohydrate diet. In 890 men with type 2 diabetes in the Look AHEAD trial, an intensive lifestyle program raised testosterone by 14% at one year, and the effect faded over four years. [37], [28]
• Belly fat. In 246 men in the Diabetes Prevention Program, losing fat around the organs (visceral fat) and the fat layer beneath the skin were each linked with higher testosterone and SHBG. [38]
• Very low-calorie diets. In 13 men with severe obesity (median BMI 42.7), 12 weeks of strict calorie restriction took testosterone from 6.97 to 13.21 nmol/L (201 to 381 ng/dL). There was no comparison group. [39]
• Free testosterone needs more. In 2,395 EMAS men followed for 4.4 years, total testosterone rose in proportion to weight lost, but free testosterone changed clearly only in men who lost (or gained) 15% or more of their weight. [33]

How much weight counts? The AACE obesity guideline says more than 5–10% weight loss is needed for a meaningful rise, and men followed for three years after diet or surgery gained about 0.6% in total testosterone for each kilogram lost. [24], [30]

Does exercise raise testosterone?

Not much on its own, in men whose testosterone is already normal. It helps most when it comes with weight loss.

• Healthy men. A 2021 meta-analysis of 11 randomized trials in 421 inactive but healthy men (median 12 weeks of aerobic, resistance or combined training) found no effect on resting total testosterone (standardized mean difference 0.00). The type of exercise, age and weight made no difference. [8]
• Older men. In a meta-analysis of 22 studies in men aged 60 and over, resistance training did not change testosterone, while aerobic and interval training gave small rises, but 13 of the studies had no comparison group. In one such study, 22 lifelong inactive men aged about 62 raised total testosterone by about 17% with interval training. [40], [41]
• Men with obesity or diabetes. Pooled studies found a moderate rise with aerobic training in 62 men with obesity or type 2 diabetes. In a 24-week randomized trial, 90 men with abdominal obesity all ate about 400 calories a day less than they needed. Men who exercised 200–300 minutes a week gained 2.06 nmol/L, against 0.79 nmol/L in men exercising under 150 minutes, and lost twice as much weight (6.2% vs 3.0%). In a Japanese lifestyle program, the rise in testosterone tracked the number of steps men took. [42], [31], [43], [44]

Do post-workout testosterone spikes build muscle? No. Testosterone rises briefly after heavy lifting, but in two training studies (12 and 56 young men), those short rises did not predict or add to gains in muscle size or strength. [45], [46]

Can too much exercise lower it? Yes, in a small group. Years of heavy endurance training can lower testosterone, a pattern researchers call the exercise-hypogonadal male condition, but a review found it "not a highly prevalent occurrence". The CUA lists extreme exercise among the reversible causes to check before treatment. [47], [19]

Does sleep affect testosterone?

Yes. Cutting sleep short lowers testosterone, and a full night without sleep lowers it more.

• One week of short nights. In 10 healthy young men, one week of 5-hour nights after three rested nights lowered daytime testosterone from 18.4 to 16.5 nmol/L (531 to 476 ng/dL), a 10–15% fall. It was a small lab study in which each man was compared with himself, not a randomized trial. The CUA cites a similar 10–15% figure. [34], [19]
• Pooled sleep-loss studies. A 2021 meta-analysis of 18 studies (252 men) found that a short spell of partial sleep loss had no clear effect, while a full night or more without sleep lowered testosterone. [48]
• Population surveys conflict. In one US survey, testosterone was 5.85 ng/dL lower for each hour less sleep and 6.18 ng/dL lower for each extra BMI unit. Another analysis of the same survey found that young men sleeping 6 hours or less were more likely to have high testosterone. Surveys show links, not causes. [49], [50]

Does treating sleep apnea raise testosterone?

Not on its own, according to the pooled evidence. In obstructive sleep apnea, the airway keeps closing during sleep.

• CPAP. Pooled studies of 388 men found that CPAP (a bedside machine that keeps the airway open with air pressure) did not significantly change total testosterone (an average change of 1.08 nmol/L, with a range from −0.48 to 2.64). [9]
• Weight seems to explain the link. In 623 Australian men aged 41–86 tested with sleep studies and an accurate lab method, the link between sleep apnea and lower testosterone disappeared once age, weight and SHBG were taken into account. [51]
• Weight loss helped. In a randomized trial of 89 men with obesity and moderate to severe sleep apnea, an 8-week weight-loss and lifestyle program raised testosterone by 77.6 ng/dL (about 2.7 nmol/L) more than usual care. At 6 months the difference was 90.4 ng/dL. [52]

Sleep apnea is still worth treating for its own sake. It also matters for TRT: testosterone injections temporarily worsened night-time oxygen drops in men with severe sleep apnea. In a later survey of 599 of the 1,007 men in the T4DM trial (316 who had been on testosterone, 283 on placebo), self-reported new sleep apnea diagnoses during the trial were more common on testosterone (3.0% vs 0.4%). [53], [54]

Does what you eat change testosterone?

Less than most online advice suggests. The amount of weight you lose matters more than the type of diet.

• Very low-fat diets. Pooled studies (6 studies, 206 men) found total testosterone slightly lower on low-fat diets than on higher-fat diets. [55]
• Protein. Very high-protein, low-carbohydrate diets (protein at 35% or more of calories) lowered resting testosterone in pooled studies; moderate-protein, low-carbohydrate diets did not. A later commentary put the problem level above 3.4 g of protein per kg of body weight a day. In the 52-week weight-loss trial, a high-protein diet did no better or worse than a high-carbohydrate one. [56], [57], [37]
• Soy. Two meta-analyses, the larger covering 41 studies, found that soy protein and soy isoflavones do not change testosterone, free testosterone or estrogen in men. [58], [59]
• Keto. In 20 resistance-trained men eating fewer calories than they needed, a ketogenic diet had the same effect on hormones as a non-ketogenic low-carbohydrate diet. [60]
• Time-restricted eating. In 34 resistance-trained men eating within an 8-hour window for 8 weeks, testosterone fell compared with a normal eating pattern with the same calories. [61]

Do alcohol, cannabis and smoking lower testosterone?

• Alcohol, yes. In a randomized crossover study, 10 men drinking 40 g of alcohol a day for 3 weeks had testosterone 6.8% lower than when drinking alcohol-free beer. A meta-analysis of 21 studies found lower total and free testosterone and higher estradiol with regular drinking, but not after a single drinking session. The Endocrine Society lists alcohol abuse among the functional causes of low testosterone. [62], [63], [1]
• Cannabis, not clearly. In 1,577 US men, testosterone was the same in men who had ever used cannabis and men who never had (3.69 vs 3.70 ng/mL). [64]
• Smoking, no, but that is not a reason to smoke. Smokers had slightly higher testosterone than non-smokers (by 1.53 nmol/L) in pooled observational studies, and in EMAS, men who quit had a larger fall unrelated to weight. Smoking's harms far outweigh this. [65], [33]

Do NoFap, cold plunges, sunlight or saunas raise testosterone?

There is no good evidence that any of them raises resting testosterone.

• Abstinence ("NoFap"). The popular claim that testosterone peaks on day 7 of abstinence comes from a 2003 study of 28 men that was later retracted. A separate study of 10 men found higher testosterone after 3 weeks of abstinence, without reporting how much higher. [12], [66]
• Cold plunges. In 11 trained men, sitting in cold water after lifting blunted the usual post-workout rise in free testosterone, which was 10.4% below its starting level an hour later. No study has tested resting testosterone. [67]
• Saunas. In 27 men, a sauna on its own brought a short 15% rise, measured straight afterwards. A sauna after exercise did not add to the rise from the exercise. No study has tested resting levels. [68]
• Sunlight. In a pilot study of 6 older men, ultraviolet light after exercise did not change testosterone. [69]
• Plastics and chemicals. In a US survey, men aged 40–60 with more phthalate chemicals in their urine had lower testosterone. No study has tested whether avoiding them raises it. [70]

Has men's testosterone really halved in 50 years?

No source supports "halved". Studies do show a decline, but they disagree on why.

• In 1,532 Boston men followed from 1987 to 2004, testosterone fell more than ageing alone would explain, and the measured factors did not account for it. [71]
• In 5,350 Danish samples from 1982 to 2001, the fall disappeared once rising body weight was taken into account, and free testosterone did not fall. [72]
• In 4,045 young US men surveyed from 1999 to 2016, average testosterone fell, including among men with a normal BMI, although lab methods changed over the period. [73]

The low testosterone guide covers age and population trends in more detail.

Doserly

How much each change moved total testosterone

Average change in nmol/L in the studies cited in this guide; lines are 95% ranges where reported.

Each strip runs from −3 (left) to +9 nmol/L (right); the darker line is zero. A hollow dot means the range crosses zero. 1 nmol/L is 28.84 ng/dL.

Weight-loss surgery

+7.2 nmol/L (about 208 ng/dL)Ken-Dror 2024 · meta-analysis of 44 studies

Prescribed testosterone gel (comparison arm)

+5.9 nmol/LJensterle 2019 · randomized trial, 30 men, 16 weeks

Liraglutide, a weight-loss medicine

+2.6 nmol/L with 7.9 kg lostJensterle 2019 · same trial, 16 weeks

Diet-based weight loss

+2.5 nmol/L (about 72 ng/dL)Ken-Dror 2024 · meta-analysis of 44 studies

200–300 min a week of exercise, small calorie deficit

+2.06 nmol/L (+0.79 with under 150 min)Khoo 2013 · randomized trial, 90 men with obesity

CPAP for sleep apnea

+1.08 nmol/L, not significantCignarelli 2019 · meta-analysis, 388 patients

Vitamin D supplements

+0.47 nmol/L, not significantPaez-Allendes 2026 · meta-analysis of randomized trials

One week of 5-hour nights

18.4 to 16.5 nmol/L daytime (10–15% lower)Leproult 2011 · 10 men compared with themselves

Exercise alone did not change resting testosterone in men with normal levels (11 randomized trials, SMD 0.00; not plotted because it is not in nmol/L). Results come from different designs and cannot be added together.

Do testosterone booster supplements work?

Mostly not. A systematic review of 52 studies covering 27 supplements sold as testosterone boosters found that "most fail to increase total testosterone". A few ingredients show a small rise in some trials, and none has been shown to improve symptoms of low testosterone. The CUA says "T-boosters cannot be recommended by health practitioners". [11], [74], [19]

• Herbs. Of 32 randomized trials of 13 herbs, 9 found a significant rise and 6 were judged at low risk of bias. [75]
• Products on the shelf. A review of 50 booster products found that only 24.8% of their ingredients had any data showing a rise and 10.1% had data suggesting a fall. 13 products went over a safe upper intake limit for a vitamin or mineral. In the five most popular online boosters, 30% of 37 human studies of their ingredients showed a rise, 46% no effect and 3% a fall. [76], [77]
• Real benefit. A 2022 review concluded that the effects of non-drug approaches on testosterone "are modest and hence do not directly translate into clinical benefits". [74]

What does the evidence show for each popular supplement?

Results below are for total testosterone in the blood unless stated. A standardized mean difference (SMD) is a unit-free size of effect, used when studies measure differently; it cannot be converted to nmol/L. Doses are covered in each supplement guide.

Doserly

What the evidence shows for 13 popular testosterone supplements

Best available human evidence on total testosterone, grouped by result.

A rise in pooled randomized trials (small or uncertain)

Ashwagandha

+57.43 ng/dL in men; results varied widely between trials; no difference in fatigue, vigor or sexual well-being in one trial

Tongkat ali

SMD 1.35 across 5 small randomized trials

Fenugreek

SMD 0.25, very low certainty

DHEA

+21.36 ng/dL in men; no benefit for sexual function or quality of life; prohibited in sport

A rise only with deficiency (no comparison group)

Zinc

8.3 to 16.0 nmol/L in 9 mildly deficient older men; no change in men with normal zinc

No clear effect in pooled randomized trials

Vitamin D

+0.47 nmol/L, not significant; no effect in men with low testosterone and low vitamin D

No change in randomized trials

Tribulus

no change in 8 of 10 studies; 2 small rises in men with low testosterone

D-aspartic acid

inconsistent; no change in a 12-week trial

Boron

no change in a 7-week trial

Maca

no effect on any hormone measured

Too little evidence to judge

Magnesium

one small study; no size reported

Shilajit

one trial of a branded extract; no size reported

No human data

Fadogia agrestis

harm to rat testes; never tested in people

Grouping describes the evidence on testosterone levels, not safety, and is not a recommendation. Doses are in each supplement guide.

Should you take vitamin D or zinc if you are low?

Correcting a real deficiency is reasonable for general health, but it is not a proven way to raise testosterone. The trial in men with both low testosterone and low vitamin D found no effect. In another trial, run during a weight-loss program, men taking vitamin D rose from 10.7 to 13.4 nmol/L while the placebo group showed no significant change. The two groups were not compared directly, so this is weak evidence. The zinc rise was seen only in a handful of men with deficiency. [78], [99], [80]

The Endocrine Society's 2024 vitamin D guideline suggests against routine vitamin D blood tests for people without a specific reason. It did not set a target level, so the "30–50 ng/mL target" you may see online is out of date. [100]

How are supplements regulated, and what can go wrong?

Checked September 2026. In the United States, "the FDA does not approve dietary supplements for safety and effectiveness". Unlike medicines, supplements do not have to be proven safe and effective before they are sold. [13], [101]

• Hidden drugs. The FDA warns that products sold for sexual enhancement, including male enhancement supplements and male energy or stamina pills, "are likely to be contaminated with dangerous hidden ingredients". [102]
• Too much of a mineral. 13 of 50 booster products went over a safe upper intake limit for zinc, niacin or magnesium. [76]
• Liver injury. In a case series of 5 people who took ashwagandha supplements, liver injury with jaundice and itching appeared after 2–12 weeks; liver tests returned to normal within 1–5 months in the four who were followed. [14]
• Unknown safety. Fadogia agrestis harmed rat testes and has never been tested in people. [95]

Is it safe to try raising testosterone naturally?

For most men, yes: gradual weight loss, regular exercise, more sleep and less alcohol are low-risk changes that guidelines recommend for general health. The risks come from going too far (crash diets and overtraining), from supplements, and from using lifestyle change to put off checking for a medical cause. [5], [15], [76]

• Crash dieting can backfire. Severe energy deficits pushed testosterone close to castrate levels in soldiers. The International Olympic Committee describes a pattern of health and performance harms in male as well as female athletes who eat too little for their training (REDs). [15], [103]
• Delaying a diagnosis. Testosterone that stays low after successful weight loss should prompt a new look for another cause, according to the Endocrine Society of Australia. The VA refers men to an endocrinologist when testosterone is below 150 ng/dL with low or normal LH and FSH, and the AUA advises a pituitary scan in that situation. [4], [17], [22]
• Supplement risks (see how supplements are regulated).

Unlike TRT, lifestyle change does not switch off sperm production. Prescribed testosterone suppresses it: weekly 200 mg testosterone enanthate made 157 of 271 healthy men (a cumulative 65%) produce no sperm within 6 months in a contraception trial, and product labels warn that reduced fertility may be irreversible. [16], [104]

Who should be especially cautious?

• Men with very low testosterone or other warning signs. A very low level with low or normal LH and FSH needs a medical workup before any lifestyle experiment. [17]
• Men trying to conceive. Lifestyle change is compatible with fertility, but testosterone therapy is not: the AUA and the American Society for Reproductive Medicine advise against prescribing testosterone to men who want children now or later. See the TRT and fertility guide. [105]
• Men who are underweight, dieting hard or training for endurance events. More restriction or more training can lower testosterone further. [15], [47]
• Men taking opioids or steroid medicines. These lower testosterone, and guidelines list them as reversible causes, but never stop a prescribed medicine without your prescriber. [19]
• Men with liver disease or on several medicines who are considering supplements (see interactions). [14]
• Drug-tested athletes. DHEA is prohibited in sport, and supplements can contain undeclared drugs. [98], [102]
• Under-18s. Low testosterone in teenagers belongs in specialist care, not self-treatment.
• Women. This guide is written for men. See testosterone therapy for women.

Do supplements interact with medicines?

Some can, and most have never been tested with common medicines. In pooled trials, ashwagandha raised the thyroid hormone T4 slightly (by 0.61 µg/dL), which may matter for people treated for a thyroid condition. Products sold for sexual enhancement may contain undeclared drugs. Bring a complete list of what you take, including supplements, to a pharmacist or prescriber. Checked September 2026. [83], [102]

Is it legal, and is it allowed in sport?

Checked September 2026. Rules differ by country and change often.

• United States. Dietary supplements are sold without FDA approval for safety or effectiveness. Testosterone itself is a Schedule III controlled substance, prescription only. [13], [106]
• European Union. Rules on supplement ingredients vary by country. Denmark, for example, has made it illegal to sell products containing ashwagandha. [107]
• United Kingdom. Testosterone is a Class C controlled drug. [108]
• Canada. Testosterone is a Schedule IV controlled substance. [109]
• Australia. Testosterone is a Schedule 4 prescription-only medicine. [110]
• Sport. The World Anti-Doping Agency (WADA) prohibits testosterone and DHEA at all times, and its 2027 list keeps testosterone banned. A therapeutic use exemption for testosterone is granted only for organic low testosterone, not for functional causes such as obesity, overtraining or ageing. [98], [111], [20]

What do guidelines say to do about low testosterone before TRT?

Confirm it with proper tests, look for reversible causes and treat them, then retest. For men whose low testosterone comes with overweight or obesity, most guidelines make weight loss the first step; the BSSM pairs it with testosterone for men with bothersome symptoms. This section describes the choices clinicians weigh; it is not a personal plan. [19], [6], [7]

How should low testosterone be confirmed first?

With at least two early-morning fasting blood tests, not one. The VA advises against testing during a short-term calorie deficit, opioid use or acute illness, because each can lower the result. The Endocrine Society says symptoms alone do not make the diagnosis and there is not enough evidence to screen men without symptoms. [17], [6] The low testosterone guide and the TRT blood work guide explain the test rules.

Which causes do guidelines check before treatment?

The CUA lists acute illness, obesity, opioid or steroid medicines, extreme nutritional deficiency or anorexia, extreme exercise, sleep apnea, high prolactin, iron overload (hemochromatosis) and pituitary disorders, and asks clinicians to manage them and retest. The Endocrine Society adds eating disorders, sleep disorders and recreational drugs. [19], [1]

Should you try lifestyle change first or start TRT with it?

It depends on which guideline your clinician follows, and on how bothersome your symptoms are.

• Lifestyle first. The EAU strongly recommends improving lifestyle, losing weight, stopping interfering medicines and treating other illnesses before starting testosterone. The Endocrine Society's 2026 statement calls weight loss typically the first treatment when obesity is the only cause. The EAA, the Australian endocrinologists and the Brazilian societies take the same line. [5], [6], [2], [4], [25]
• Both together. The BSSM says "current evidence does not support the recommendation for lifestyle intervention alone as first-line therapy" and endorses lifestyle change together with testosterone in men with symptoms. The AUA counsels weight loss alongside testosterone for overweight men. The AACE obesity guideline says men with true hypogonadism and obesity who are not seeking fertility should be considered for testosterone in addition to lifestyle change. [7], [22], [24]

No guideline sets a fixed trial period, such as "3–6 months of lifestyle change", before TRT. The Endocrine Society of Australia's test is whether testosterone stays low despite successful weight loss. [4] For men already on TRT, the VA adds that a big change in weight can prompt earlier blood tests. [17] The starting TRT guide covers what happens if treatment is the next step.

Is testosterone better than weight loss for men with obesity?

It raises the testosterone number more, but it does not replace the health benefits of weight loss, and guidelines advise against using it to lose weight.

• Testosterone adds lean mass. In 100 men with obesity on a very low-calorie diet, testosterone injections led to 2.9 kg more fat loss and 3.4 kg less lean-mass loss than placebo over 56 weeks. [112]
• But it did not add function. In 83 older men with obesity in an intensive lifestyle program, adding testosterone did not improve physical performance (17% vs 16%), raised hematocrit more (5% vs 1%) and blunted the rise in "good" HDL cholesterol. [113], [114]
• In diabetes prevention, the T4DM trial enrolled 1,007 men aged 50–74 with a large waist, prediabetes or new type 2 diabetes, and testosterone of 14 nmol/L or lower but no disease of the testes or pituitary. With a lifestyle program, fewer men had diabetes at 2 years on testosterone (55 of 443 men, 12%, against 87 of 413, 21%, on placebo). But hematocrit went above 54% in 106 of 491 men on testosterone (22%), against 6 of 484 on placebo (1%). Weight loss, not testosterone, was linked with better mental quality of life. [115], [116]
• Across 23 trials, a 2026 network meta-analysis found no single strategy clearly best for obesity-related low testosterone, and the certainty of the evidence was often low. [117]

The EAA recommends against testosterone as a weight-loss treatment. The EAU advises against it for weight loss or heart and metabolic health, and the Brazilian societies do not recommend it for those purposes. Obesity Canada finds insufficient evidence for hormonal treatments of obesity. [2], [5], [25], [118] The AACE's 2016 obesity guideline takes a different view: it says testosterone in men with true hypogonadism and obesity "results in weight loss, decreased waist circumference, and improvements in metabolic parameters". [24] The muscle and fat loss guide covers testosterone's effects on body composition, and the TRT and heart health guide covers its heart safety, including the full TRAVERSE trial results.

Do weight-loss medicines raise testosterone?

Yes, mainly through the weight they take off. In a 16-week trial of men with obesity, liraglutide raised testosterone by 2.6 nmol/L with 7.9 kg of weight loss, against 5.9 nmol/L and 0.9 kg with testosterone gel. Reviews of small, short studies found rises of about 2.5–5.2 nmol/L with GLP-1 medicines and tirzepatide, which, unlike testosterone, keep LH and FSH working. The ICSM notes a possible role for them in obesity-related low testosterone. [119], [120], [121], [26] See TRT and GLP-1 medicines.

What about fertility-sparing medicines?

For men who want to keep their fertility and still have low testosterone after addressing the cause, clinicians may use medicines that raise the body's own testosterone, such as hCG or clomiphene. These are prescription medicines with their own risks, covered in the clomiphene, enclomiphene and hCG guides. [22], [105]

If you are already on TRT, can weight loss let you stop?

Sometimes. The EAA says stopping testosterone "may be considered following weight reduction". Stopping is not simple, because the body's own production takes time to restart; the stopping TRT guide covers what happens. In a follow-up email survey about five years after T4DM, answered by 599 of its 1,007 men, 6% of those who had been on testosterone said they had restarted it, against 2.8% of the placebo group. [2], [54]

How long does it take, and how do you know it is working?

How long does it take to raise testosterone naturally?

Months, not days. The pooled weight-loss studies had a median follow-up of 26 weeks, the exercise trial that raised testosterone ran 24 weeks, and Look AHEAD measured its gain at one year. No trial gives a week-by-week timeline. Short-term changes can go the other way quickly: one week of 5-hour nights lowered testosterone. [3], [31], [28], [34]

How should you test before and after?

Compare like with like. Use early-morning fasting samples, ideally at the same lab and with the same method, and repeat a result before acting on it. Avoid testing just after a crash diet, an illness or a heavy night of drinking. [17], [19] Free testosterone matters when SHBG is unusual, which is common with obesity: in EMAS, men whose total testosterone fell but whose free testosterone stayed normal did not develop new sexual symptoms. [122]

Does it work for young, lean men?

There is less room to improve. Exercise did not raise resting testosterone in men with normal levels, and a lean man cannot lose much fat. For young men with low testosterone and no obvious cause, the guidelines' first step is a medical workup, not a lifestyle experiment. [8], [1]

Can you recover from secondary hypogonadism without TRT?

If it is functional, often. In EMAS, 42.9% of men with secondary low testosterone (low testosterone with normal or low LH) returned to normal over 4.3 years. Recovery was more likely in men who were not obese, lost weight, had a normal waist or were under 60. Organic causes, such as a pituitary tumor, need medical treatment. [18] The primary vs secondary hypogonadism guide explains the difference.

What do people report when they try to raise testosterone naturally?

Public forums are full of men deciding between lifestyle change and TRT, and of men who tried both. The threads below are public Reddit discussions from the past year, read with their replies. They show what people experience, not how often it happens.

What does a success story look like?

Usually a large weight loss plus several other changes at once. One man in his 30s lost 42 kg, added cardio and lifting, changed his diet and took zinc and ashwagandha; his readings went from 9.9 nmol/L in mid-2024 to 14.1 a year later and then 19.8 nmol/L, and he did not start TRT. An earlier finger-prick test had read even lower. [123] Another went from 377 to 625 after losing about 20 lb in two months, but the tests were at different labs. [124] A man in his 50s reported 295, then 590, then 615 over two years of diet changes and daily exercise, while still sleeping five to six hours most nights. [125]

Each of these posters changed several things together, so none can say which change mattered.

What if the number rises but you still feel bad?

This is one of the most common stories. A man in his 40s lost about 9 kg, began treating his sleep apnea and briefly used a weight-loss medicine; his testosterone went from 11.9 to 21.9 nmol/L in about a month, but severe fatigue and low libido remained. [126] Another lost 10 kg over a year on his endocrinologist's advice; testosterone barely moved and his symptoms did not change, and he later started a supervised trial of treatment. [127] A third rose from about 200 to 300 ng/dL with weight loss, diet changes and supplements but still had the erection problems and low mood he started with. [128] This matches EMAS, where levels recovered without symptoms improving at the same time. [18]

What if nothing changes?

Some men do everything and see little. One man in his 30s reported testosterone stuck around 3 ng/mL (300 ng/dL) since 2019 despite weight loss, exercise, better sleep and diet changes. [129] Another lost about 33 lb on a weight-loss medicine, started CPAP for severe sleep apnea and raised his vitamin D, yet his three results stayed between 330 and 423 ng/dL. [130] A man in his 20s changed his diet, sleep and exercise and cut heavy drinking over 18 months; his testosterone went from 411 to 425, and his symptoms persisted. [131] Replies in these threads usually pointed toward a medical workup rather than another supplement.

What do people report from supplements?

Mixed results, often with other changes happening at the same time. One man took tongkat ali while losing about 20 kg; his total testosterone went from 14.4 to 25.3 nmol/L during use and was 17.6 six months after stopping, so the weight loss may explain much of it. [132] A man about to start TRT at 340 took vitamin D and iron after tests showed both were low, improved his sleep timing and cut caffeine; 14 weeks later he reported 510, better energy and a partial return of libido. [133] Another credited a zinc, magnesium and vitamin D product with a 150 ng/dL rise but gave no dates, and replies asked whether normal day-to-day variation could explain it. [134]

Boron comes up often. One man saw his testosterone numbers rise on boron but felt worse, with fatigue and low mood; another saw no change in SHBG; a third had a headache and trouble sleeping after his first large dose. [135], [136], [137]

What happens when men eat too little or train too much?

Several threads describe low readings after long calorie deficits. One man running 60–70 km a week after losing 15 kg in a long deficit had a low finger-prick result and planned to eat more after his race. [138] Another, whose weight had fallen from 83 to 63 kg during appetite problems, reported a rise from 7.6 and 8.0 to 18 nmol/L after regaining weight and eating more, with his LH rising too, although some symptoms remained. [139]

Can one test mislead?

Yes. One man tested on purpose after three days of heavy drinking and poor sleep, followed by one good night, and got a testosterone reading above the lab's upper limit. [140] Another measured 393 ng/dL after a holiday of heavy drinking, then 685 and 816 after cutting alcohol, although he had also started a hair-loss medicine at the same time. [141] Single results bounce around; the trend is what matters.

How can you judge a "raised it naturally" story?

Ask: Were both tests early-morning, fasting, from a vein and at the same lab? What else changed at the same time, especially weight, sleep apnea treatment, alcohol or medicines? Did free testosterone and SHBG change, or only total testosterone? Did symptoms improve, not just the number? And what did the next test show?

These selected discussions show what people experience and the questions research has not answered. They are not a survey of all men, a success rate or a substitute for the studies above.

What should you track?

Your testosterone on repeat morning tests, plus the things most likely to move it: weight or waist, sleep, alcohol and your symptoms. Use this summary to prepare for a conversation with your clinician; it is not a personal testing plan.

[17], [18], [34], [63], [19]

Common questions about raising testosterone naturally

What is the fastest way to increase testosterone naturally?

There is no fast way that lasts. For men with excess weight, losing it is the most effective step, and the rise builds over months. Getting enough sleep and cutting heavy drinking remove two things that push testosterone down within days to weeks. No supplement has been shown to beat weight loss. [3], [34], [62] See the key numbers.

What is the best natural testosterone booster?

Weight loss, if you carry excess weight. Among supplements, ashwagandha and tongkat ali showed rises in pooled small trials, of uncertain size, but neither has been shown to improve symptoms, and most boosters do not raise testosterone at all. The CUA advises against testosterone boosters. [3], [83], [86], [11], [19] See the supplement evidence.

Does lifting weights increase testosterone?

Not your resting level, if it is already normal. A meta-analysis of 11 randomized trials found no effect of training on resting testosterone, and short post-workout rises do not add to muscle growth. Training still helps weight loss, muscle and health, and more exercise alongside a calorie deficit raised testosterone in men with obesity. [8], [45], [31] See exercise.

Does masturbation or NoFap raise testosterone?

There is no good evidence that it does. The study behind the popular day-7 peak was retracted, and the only other study (10 men) found higher testosterone after 3 weeks without reporting how much higher. [12], [66] See popular claims.

How much can lifestyle raise testosterone?

About 2.5 nmol/L (72 ng/dL) on average after diet-based weight loss, and 2–3 nmol/L for a 10% weight loss, according to one position statement. Men who start heavier or lower gain more, and weight-loss surgery gives larger rises. [3], [4] See what gains to expect.

When should you consider TRT instead?

When low testosterone is confirmed on repeat tests, symptoms are present, and it stays low after reversible causes are treated, or when the cause is organic. Some guidelines (the BSSM, the AUA for overweight men and the AACE for men with true hypogonadism and obesity) pair lifestyle change with testosterone from the start. TRT suppresses sperm production, so fertility plans matter. [4], [7], [22], [105] See what guidelines do.

Does sleep apnea treatment raise testosterone?

Not by itself in pooled studies: CPAP did not significantly change testosterone. Weight loss in men with sleep apnea did raise it. Sleep apnea is still worth treating for its own sake. [9], [52] See sleep apnea.

Glossary

Plain explanations of the medical, lab and research terms used in this guide. Underlined terms in the text link here.

BMI (body mass index)

Weight in kilograms divided by height in meters squared. A BMI of 25–29.9 counts as overweight and 30 or more as obesity.

Cohort study (population study)

A study that follows a group of people, or looks back at their records, without assigning treatments. It can show links but not prove that one thing caused another.

Controlled trial

A study that compares people who receive a treatment with a similar group who do not, often receiving a placebo instead. Randomly assigning people to each group makes the comparison fairer.

Cortisol

A stress hormone made by the adrenal glands. It is often blamed for low testosterone, but no trial has shown that lowering stress raises resting testosterone.

CPAP

Continuous positive airway pressure: a bedside machine that blows air through a mask to keep the airway open during sleep. It is the standard treatment for obstructive sleep apnea.

EMAS (European Male Ageing Study)

A study that followed more than 3,000 men aged 40–79 in eight European centers for about four years, measuring their hormones and symptoms.

Estradiol

The main form of estrogen. In men it is made mostly from testosterone, and it fell when men lost weight in pooled studies.

Free testosterone

The small part of testosterone in the blood that is not bound to proteins. It is measured or calculated when SHBG is unusually high or low.

FSH (follicle-stimulating hormone)

A pituitary hormone that acts on the Sertoli cells in the testicles and the follicles in the ovaries. It is needed for sperm production.

Functional hypogonadism

Low testosterone caused by something that turns the hormone system down without damaging it, such as obesity, severe dieting, opioids or serious illness. It can reverse when the cause is treated.

Clinical guideline

Recommendations written by a medical society or health system, based on its review of the evidence and expert judgment. Different guidelines can reach different conclusions.

Hypothalamus

A small area at the base of the brain that sends the pituitary gland its signal to release LH and FSH.

Leydig cells

Cells in the spaces between the testicle's tubules that make testosterone when LH reaches them.

LH (luteinizing hormone)

A pituitary hormone that tells the testicles to make testosterone and triggers ovulation in women.

Meta-analysis and systematic review

A systematic review gathers all studies on a question in a planned way. A meta-analysis combines their results statistically. A network meta-analysis compares several treatments at once, even ones never tested head to head.

nmol/L and ng/dL

The two units labs use for testosterone. Most countries use nanomoles per liter; the US uses nanograms per deciliter. 1 nmol/L is 28.84 ng/dL, so 10 nmol/L is about 288 ng/dL.

Organic hypogonadism

Low testosterone caused by disease or damage of the testes, pituitary gland or hypothalamus, such as a genetic condition, injury or tumor. Lifestyle change does not reverse it.

Pituitary gland

A pea-sized gland under the brain that releases LH and FSH, the signals that tell the testes to make testosterone and sperm.

Placebo

A dummy treatment with no active ingredient, used as a comparison in studies.

REDs (relative energy deficiency in sport)

Health and performance problems caused by eating too little for the amount of training. The International Olympic Committee describes it in men as well as women.

Secondary hypogonadism

Low testosterone with normal or low LH and FSH, meaning the brain's signal to the testes is low. It can be functional (for example from obesity) or organic (for example from a pituitary tumor).

SHBG (sex hormone-binding globulin)

A protein made by the liver that carries most testosterone in the blood. It is lower with obesity, which lowers total testosterone, and rises with weight loss.

Obstructive sleep apnea

Repeated blocking of the airway during sleep, causing pauses in breathing and drops in oxygen. Loud snoring and daytime sleepiness are common signs.

Standardized mean difference (SMD)

A unit-free measure of effect size used when studies measure an outcome in different ways. Roughly, 0.2 is small, 0.5 moderate and 0.8 large; it cannot be converted into nmol/L.

Total testosterone

All the testosterone in a blood sample, bound and unbound. It is the standard first test for low testosterone.

TRT (testosterone replacement therapy)

Prescribed testosterone, by injection, gel or other forms, for men with low testosterone. It switches off the brain's LH and FSH signals and with them sperm production.

Visceral fat

Fat stored deep in the belly around the organs, as opposed to the fat layer beneath the skin. A large waist usually means more of it.

WADA

The World Anti-Doping Agency, which publishes the list of substances banned in sport. Testosterone and DHEA are prohibited at all times.

How this guide was researched

This guide is built from a thorough review of the sources cited throughout it: clinical guidelines from medical societies in several countries, randomized trials, meta-analyses, population studies, regulatory documents on supplements and sport. We also reviewed public online forums where men describe their own attempts to raise testosterone without treatment.

The guide cites 141 sources, including 58 original studies in people and animals, 35 systematic reviews and other reviews, 16 clinical guidelines and position statements, 13 laws, regulator pages and anti-doping documents, and 19 public community discussions. Each type of source answers a different question. Guidelines show what clinicians are told to do. Trials and studies show what was measured. Personal accounts show what individual people experienced. Every numbered citation links to its entry below, labeled by source type.

How this guide was made

Research and drafting were AI-assisted. Every cited source was checked against the original, and the guide was reviewed and edited by Doserly before publication. It has not had an independent clinical review, and Doserly does not currently have medical reviewers. Doserly makes a medication and health-tracking app and runs Doserly Academy, both of which are promoted in this guide. Read our editorial policy for how guides are researched, updated and corrected.

This guide is for educational purposes. It summarizes what the reviewed sources report so the research is easier to understand; it is not medical advice. For a deeper dive, or to check any point for yourself, go straight to the cited sources.

Explore the sources