In a year-long study, 65 men who took 3,300 IU of vitamin D a day increased their testosterone levels by 20% compared to those who didn't. The body produces vitamin D naturally when the skin is exposed to sunlight. However, people who don't get much exposure to sunlight may have a vitamin D deficiency. In a one-year study, 65 men who took 3300 IU of vitamin D a day increased their testosterone levels by 20% compared to those who they didn't.
The body produces dehydroepiandrosterone (DHEA) in the adrenal glands and uses it to produce testosterone and estrogen. Levels naturally decrease as you age. A review of dozens of clinical trials demonstrated that DHEA supplements increase blood testosterone levels in men and women. Researchers have studied whether they help alleviate menopausal symptoms, erectile dysfunction, and mental and physical signs of aging, but the results have been mixed. A combination of aerobic (increased heart rate) and resistance training (weight lifting) has been found to increase testosterone production.
This also helps prevent the most common diseases that men are more likely to die from: heart disease and cancer. Overtraining in endurance sports, such as American football and weight wrestling, and excessive exercise with calorie restriction can also lead to testosterone deficiency. Testosterone levels decline with age, but medications aren't the only option. Urologist James Hotaling, MD, shares evidence-based strategies that can help men increase their testosterone naturally.
From weight training to sleep hygiene, discover what works, what doesn't, and what habits you should avoid if you really want to improve your health and energy levels. Hypogonadism hinders the ability to produce normal amounts of testosterone because of a problem in the testicles or in the pituitary gland that controls the testicles.
Testosterone replacement
therapy, in the form of injections, pills, patches, or gels, can improve the signs and symptoms of low testosterone levels in these men. Mayo Clinic does not endorse companies or products.Advertising revenues support our nonprofit mission. This is where exercise plays an important role. Being more active can help maintain muscle mass despite decreased testosterone levels. Eating a healthy diet with adequate amounts of animal or non-animal proteins can also help increase muscle mass. Over a 10-year period, the risk of developing abnormally low testosterone levels more than doubles in diabetics.
However, the effect and consequences of long-term testosterone replacement therapy, specifically in older men, remain understudied. This lowers testosterone and increases estrogen, which can increase fat accumulation in typical female areas (breasts, hips, thighs) and increase the risk of prostate enlargement and even prostate cancer. The American College of Obstetricians and Gynecologists supports testosterone therapy to treat sexual dysfunction after menopause, but the FDA has not approved it. Research has found that excessive drinking over a long period of time can cause the body to produce less testosterone.
Exercise is a natural way to increase testosterone, especially exercises with weights that increase muscle mass. In that study, both the control and treatment groups had a high prevalence of hypertension, obesity, diabetes, hyperlipidemia, and pre-existing cardiovascular diseases. While low testosterone (“low T”) is a diagnosis promoted by manufacturers of testosterone drugs, it's not as simple as prescribing a hormone replacement. The study participants' health report included only a diagnosis of diabetes (approximately 40% in the treatment group) and previous smoking and alcohol consumption habits.
It's also a gender-affirming treatment for people seeking more masculine physical characteristics, such as a deeper voice and facial hair. As you age, your testosterone level gradually decreases, usually about 1% a year after age 30 or 40. A consistent lack of good-quality sleep can also lead to weight gain, which can reduce testosterone production.
