March 21, 2025

Medically Reviewed by By Girish Desai, the Chief Pharmacist at Landys Chemist since 1982.

Written by Rhysa Phommachanh Head of Digital Marketing

How To Increase Testosterone: Everything You Need To Know

Testosterone is a primarily male hormone that plays a crucial role in muscle mass and strength, energy levels, and even mood regulation. Low testosterone can significantly impact a man's well-being, leading to symptoms like fatigue, reduced libido, muscle loss, changes in fat distribution, and even mood swings. One of the main reasons for a drop in testosterone levels in men is during “male menopause” which typically occurs around the age of 50.

Fortunately, there are various ways to increase testosterone levels naturally, through supplementation, and even with prescribed medications. In this blog we will discuss them all.

how to increase testosterone fast

Low Testosterone Causes in Men

Understanding the common causes of low testosterone can help guide effective strategies to increase it:

Age: Testosterone naturally declines after age 30, with a more noticeable drop during male menopause around 50.
Obesity: Excess fat, especially around the belly, increases aromatase activity, converting testosterone into oestrogen, which lowers testosterone levels.
Stress: Chronic stress raises cortisol, a hormone that can suppress testosterone production.
Poor Diet: Deficiencies in vitamin D and zinc can impair testosterone synthesis and disrupt hormone balance.
Lack of Sleep: Studies have found insufficient sleep reduces growth hormone release, which impacts testosterone production.
Chronic Illness: Conditions such as diabetes and liver disease can interfere with hormone regulation, leading to low testosterone levels.
Alcohol and Drug Use: Excessive alcohol and drugs can disrupt the liver’s ability to metabolise hormones, reducing testosterone production.
Smoking: Smoking exposes the body to toxins that may interfere with hormone production and lower testosterone levels.

how to increase testosterone

How to Increase Testosterone Naturally

There are several ways to naturally increase testosterone levels. Here are some proven strategies:

Exercise Regularly: Engaging in resistance training (weightlifting) and high-intensity interval training (HIIT) has been shown to boost testosterone levels. Managing weight and reducing body fat, especially around the abdomen, helps prevent the conversion of testosterone into oestrogen. Regular exercise supports muscle growth and healthy testosterone production.
Maintain a Healthy Diet: A balanced diet rich in healthy fats, proteins, and essential vitamins and minerals is key to supporting testosterone. Avoid excess sugar, simple carbs, and processed foods, as they can disrupt hormone balance and reduce testosterone.
Improve Sleep Quality: Getting adequate sleep is essential for hormone production, including testosterone. Aim for 7-9 hours of quality sleep each night to ensure optimal hormone function.
Reduce Stress: Managing stress through practices like meditation, deep breathing, and regular physical activity can help keep cortisol in check and maintain balanced testosterone levels.
Avoid Environmental Toxins: Exposure to xenobiotics—chemicals that mimic hormones—can interfere with testosterone. Toxins like bisphenol A (BPA), phthalates, and organophosphates (found in plastics, cosmetics, and pesticides) have been linked to lower testosterone levels. Minimise exposure to these chemicals by avoiding plastic containers and choosing organic foods when possible.

Best Testosterone Supplements For Men

In addition to lifestyle changes, certain supplements can help support testosterone levels. These include:

Zinc and Vitamin D: Supplementing with vitamin D and Zinc may help support healthy testosterone levels and production, particularly for those who are deficient.
Shilajit: A placebo-controlled trial involving healthy men aged 45 to 55 found that taking 250mg of purified shilajit twice daily for 90 days significantly increased total testosterone, free testosterone, and dehydroepiandrosterone (DHEAS) levels compared to the placebo group. Recommendation: Absolute Shilajit 500mg Maximum Strength Capsules 60
Panax Ginseng: Known for its ability to reduce stress and increase energy, Panax Ginseng may also help boost libido which is strongly linked to testosterone.
Fenugreek: Fenugreek has shown to increase testosterone by inhibiting enzymes that convert testosterone into estrogen, potentially helping men maintain optimal testosterone levels.
Ashwagandha: This herb has been studied for its ability to reduce stress and anxiety, but it may also help boost testosterone by lowering cortisol levels.
D-Aspartic Acid: An amino acid that helps stimulate the production of luteinizing hormone (LH), which in turn boosts testosterone levels.
Multi formulas: There are also a range of multiple formulas, combining essential vitamins, minerals, and herbs that may support health testosterone levels such as Idavoll Capsules and NOW Foods TestoJack 100 Capsules.

Supplements that men with low testosterone should avoid:

Licorice Root: May reduce testosterone levels by inhibiting enzymes involved in testosterone production.
Flaxseed: Some studies have found that flaxseed contains lignans that may bind to testosterone and reduce its bioavailability.

Low Testosterone treatments & medications

For men with significantly low testosterone, prescription medications such as testosterone replacement therapy (TRT) may be an option. TRT can be administered through injections, gels, patches, or pellets. While TRT can help increase testosterone levels quickly, it is crucial to consider side effects and risks, especially over the long term.

Girish Desai, a pharmacist at Landys Chemist, advises, “Lifestyle changes and supplements can play a role in supporting testosterone levels for those seeking an alternative. If you are experiencing erectile issues, medications like Viagra can be used to address concerns alongside TRT.”

Conclusion

Increasing testosterone naturally or through supplements involves a combination of exercise, diet, lifestyle changes, and, if necessary, medications. By adopting a healthy, balanced approach and incorporating effective strategies like improving sleep, reducing stress, and maintaining a healthy body weight, you can naturally support and boost your testosterone levels.

Take a look at some of our supplements to support men’s health here

Sources:

This article is for informational purposes only and is not a substitute for medical advice. Consult your doctor or healthcare provider before starting any supplements, treatments, or remedies. Ensure a varied and balanced diet and a healthy lifestyle before considering supplements. Supplements should not replace a balanced diet.