HealthHow To Increase Testosterone Levels – What You Need To Know 2024

How To Increase Testosterone Levels – What You Need To Know 2024

Maintaining optimal testosterone levels is crucial for attaining peak mental and sexual health. It’s worth noting that as we grow older, testosterone levels naturally decrease, resulting in fatigue, decreased muscle mass, and a decline in libido – none of which are desirable. If you’re experiencing these symptoms, the encouraging news is that solutions are available to tackle this matter. Among the debated alternatives nowadays is testosterone replacement therapy (TRT).

But before you make that decision, it’s worth exploring alternative approaches to naturally boosting your testosterone levels. In this article, we will look at a comprehensive guide to boosting testosterone levels while also weighing up the pros and cons of TRT. 

How To Increase Testosterone: Facts You Need To Know

Raising your testosterone levels can significantly affect your health and well-being. Explore methods to naturally enhance testosterone production, including dietary adjustments and exercise routines. Discover how getting sleep, managing stress, and making lifestyle changes can optimize your hormone balance.

Discover the role of testosterone in muscle development, energy levels, and sexual health. Get expert advice on the supplements, foods, and habits to help you achieve and maintain optimal testosterone levels. Take control of your vitality and sex life today with this comprehensive guide to boosting testosterone.

What Is The Role Of Hormones In Our Body?

Hormones act as messengers within the body, working silently to coordinate a multitude of functions behind the scenes. They play a role in regulating our mood, energy levels, growth, and metabolism. These small chemical signals are responsible for triggering hunger, experiencing love, or feeling that surge of adrenaline during thrilling moments. They serve as the conductors for our body’s symphony, ensuring harmony and balance prevail.

What Is Testosterone And What Does It Do In The Body?

Testosterone is a steroid hormone produced mainly in the testes of men and, to a lesser extent, in the ovaries of women. It belongs to the category of androgens, a group of hormones. In men, testosterone plays a crucial role in the growth and maintenance of reproductive organs such as the testes and prostate and in the development of secondary sexual characteristics such as increased muscle mass, body hair growth, and deepening of the voice during puberty.

The production of sperm and the maintenance of a sex drive are also part of its functions. The male reproductive system requires levels of testosterone for proper functioning. In women, testosterone also plays a role in the development of organs and supports a healthy sexual desire but at significantly lower levels compared to men.

The stark contrast in testosterone production is the main reason for the difference in muscle mass between men and women. In addition, testosterone has non-reproductive functions in both men and women, including maintaining bone density, promoting muscle growth, and stimulating red blood cell production. One way testosterone affects muscle development is by increasing the rate of protein synthesis. It can also affect mood, energy levels, and general well-being.

What Is The Role Of Testosterone In Metabolism?

Testosterone, which is commonly linked to masculinity, plays a role in the metabolism of individuals regardless of gender. In addition to its impact on muscle development and body structure, it also influences the way our bodies utilize energy and fat. This hormone boosts our metabolic rate, enabling us to burn calories effectively and maintain a balanced weight.

It’s not just about bulging muscles; testosterone keeps the metabolic wheels turning smoothly and contributes to general well-being. So whether you’re male or female, testosterone works quietly behind the scenes to help your body achieve the right metabolic balance for a healthier life.

What Causes Low Testosterone?

Low testosterone can be caused by several factors, including:

  • Age: Age is a major factor contributing to low testosterone levels. As men age, their testosterone levels naturally fall. Testosterone levels typically start to decline around the age of 30 and continue to fall by about 1% per year.
  • Obesity: In addition to age, being overweight or obese is another significant factor associated with low testosterone levels. Maintaining a lean physique and avoiding weight gain can help maximize testosterone production.
  • Medications: Certain medications, such as opioids and chemotherapy drugs, have the potential to lower testosterone levels.
  • Hypogonadism: Hypogonadism is a condition in which the body does not produce enough testosterone. It can affect both men and women but is more common in men. In men, hypogonadism can be classified as primary or secondary. Primary hypogonadism occurs when the testes do not produce enough testosterone. Conversely, secondary hypogonadism occurs when the hypothalamus or pituitary gland fails to release the chemicals needed to stimulate testosterone production in the testes.
  • Stress: Chronic stress can increase levels of cortisol, a hormone that can inhibit testosterone production.

It’s important to mention that experiencing changes in testosterone levels is a normal occurrence and doesn’t always necessitate medical intervention. However, if symptoms of testosterone continue, it is recommended to consult with a healthcare professional to identify the root cause and consider suitable treatment choices.

Symptoms Of Low Testosterone

The signs and symptoms of low testosterone (Low T) can vary from person to person, depending on the severity of the condition. However, these symptoms are generally unwanted and can have a significant impact on quality of life. Common signs and symptoms of low testosterone include:

  • Decreased sex drive: One of the first signs of low T is a decrease in sex drive or libido. This can affect sexual activity, relationships, and confidence.
  • Erectile dysfunction (ED): Erectile dysfunction, often depicted in commercials with the famous line “Call your doctor if your erection lasts longer than four hours”, is often associated with inadequate testosterone production.
  • Fatigue: Fatigue can be mistaken for other health problems such as poor sleep, diet or stress. If sleep quality and lifestyle are optimal, persistent fatigue may be due to low testosterone.
  • Muscle loss: Loss of muscle mass is an integral part of aging. Low testosterone may be the culprit if you are physically active but experience unexplained muscle loss, as evidenced by decreased performance in the gym.
  • Increased body fat: Low testosterone can lead to an increase in body fat, especially around the abdomen. If your eating habits are under control but you are gaining body fat for no apparent reason, this could be a sign of low T.
  • Mood changes: Low T can contribute to mood changes, including depression, irritability, and decreased motivation.

These symptoms highlight the significance of consulting a healthcare professional if you suspect you may have testosterone. It is essential to receive a diagnosis and appropriate treatment to address these issues and enhance your overall health and well-being.

What Are Healthy Testosterone Levels?

Healthy testo levels increase testo

Testosterone levels that are considered healthy can differ based on factors including age and gender. What may be considered normal for a 20-year-old might not be the same as what’s typical for someone in their 50s or 60s. Generally, adult men tend to have testosterone levels ranging from around 300 to 1,000 nanograms per deciliter (ng/dL).

It’s important to note, however, that testosterone levels tend to decline gradually with age. Therefore, the optimal range may vary depending on your age. Here are the ranges of healthy testosterone levels for non-obese men based on age:

  • 19-39 years: 267-929 ng/dL
  • 40-49 years old: 235-929 ng/dL
  • 50-59 years: 219-929 ng/dL
  • Over 60 years: 157-913 ng/dL

What Are The Benefits Of Healthy Testosterone Levels?

Having testosterone levels brings a wealth of advantages that go beyond the common stereotypes. To begin with, it plays a role in maintaining our overall vitality, providing us with the necessary energy to tackle everyday obstacles and pursue our interests. Additionally, it assists in keeping our bodies lean, making it simpler to stay fit and prevent fat accumulation.

Another benefit is cognitive acuity; testosterone sharpens our mental focus and memory. It’s also the key to a robust libido, which promotes a satisfying and intimate love life. Strong bones and a balanced mood are also on the list. In short, optimal testosterone levels are like the secret sauce to a vibrant and fulfilling life.

How To Confirm Low Testosterone

To determine if you have testosterone, the most reliable method is to undergo a blood test. If you suspect that your testosterone levels may be low, it’s crucial to bring up your concerns with your doctor. Typically, doctors will request a blood test to evaluate your testosterone levels. However, it’s worth noting that not all general practitioners specialize in hormone optimization. Sometimes, they may refer you to an endocrinologist or urologist for further evaluation and guidance.

Depending on where you live, getting an appointment to see a specialist can be time-consuming. If you find this process inconvenient, there is an alternative. You can work directly with a testosterone replacement therapy (TRT) clinic. Most TRT clinics offer consultations where you can meet virtually with in-house doctors specializing in hormone optimization.

I suggest checking out Fountain TRT, a clinic that specializes in TRT. They usually begin with a TRT assessment, which involves a testosterone test. After that, you’ll have a one-on-one video consultation with a Fountain provider to go over the results. During the consultation, they will evaluate your symptoms. May schedule blood work to determine if your testosterone levels are low conclusively.

A personalized treatment plan will then be developed with you based on the blood test results. While a blood test is the standard method of testing for low T, if you are afraid of needles, some clinics offer home health kits that use a saliva sample to assess testosterone levels.

You will receive these kits at your doorstep. You can easily follow the provided instructions to collect a saliva sample. This is an option for testing without the need to leave your home. Studies have shown that measuring testosterone levels in both female saliva samples is reliable. The benefit lies in the simplicity and convenience of testing without having to make a trip to a facility.

Lifestyle Factors For Natural Testosterone Boost

Before you jump into testosterone replacement therapy (TRT), it’s worth exploring ways to boost your testosterone levels by considering certain lifestyle factors. Although TRT can be pretty effective, it typically requires a long-term commitment. Scientific studies on hormones and metabolism indicate that focusing on these seven lifestyle factors can yield better outcomes. While each factor may not individually make a difference, incorporating them together provides your body with the greatest opportunity to maintain optimal testosterone levels and overall health.

Prioritize Quality Sleep

Of all the lifestyle factors, sleep is probably the most important. Adequate sleep is essential for several reasons, including hormone balance. Just one week of insufficient sleep has been shown to reduce testosterone levels in healthy young men. Aim for 7-9 hours of rest each night, and if you suspect sleep problems such as sleep apnoea, see a doctor for assessment and advice.

Engage In Strenght Training

Engaging in physical activity, particularly strength training that emphasizes gradual progression and building strength, can help support the production of testosterone. It is recommended to aim for 3 to 6 workout sessions per week. However, it’s crucial to avoid training as it may potentially result in decreased testosterone levels, especially among individuals involved in endurance sports.

For those who want to incorporate cardiovascular exercise while optimizing testosterone levels, consider High-Intensity Interval Training (HIIT), which helps maintain a favorable balance between testosterone and cortisol, a stress hormone associated with lower testosterone levels.

Eat A Balanced Diet

Maintaining a rounded diet that incorporates sufficient protein, healthy fats, and a variety of fruits and vegetables is essential for keeping testosterone levels in check. Furthermore, it can even encourage the production of luteinizing hormone, which plays a role in the synthesis of testosterone. Additionally, it’s vital to ensure that 20% of your daily caloric intake is derived from healthy fats. Research indicates that diets low in fat may result in decreased testosterone levels among men.

Maintain A Lean Body Composition

Maintaining a lean body through consistent exercise and a balanced diet is essential to maintaining healthy testosterone levels. Being overweight is a significant risk factor for low testosterone, especially in middle-aged and older men.

Manage Stress Effectively

Excessive stress has been proven to impact testosterone levels. When stress persists for a time, it prompts the body to release cortisol, a hormone that can disrupt testosterone production. Additionally, stress can negatively affect the quality of sleep, which further contributes to decreased testosterone levels.

Moderate Alcohol Consumption

Excessive alcohol consumption can lead to a reduction in testosterone levels, especially in men. It’s important to note that this refers to excessive drinking. The occasional beer or glass of wine is unlikely to significantly affect testosterone levels. However, heavy and frequent drinking can lead to lower testosterone levels.

Minimize Exposure To Plastics And BPA

Bisphenol A, commonly known as BPA, is a chemical often present in plastics and everyday items. It has been found that high levels of BPA exposure can lead to a decrease in testosterone levels among young men. Studies indicate that teenagers with exposure to BPA tend to have lower levels of testosterone in their blood. Taking steps to minimize contact with plastic products containing BPA could potentially promote testosterone levels.

How Can Testosterone Boosters Increase Testosterone Levels?

Testosterone boosters are supplements containing vitamins, minerals, and herbs designed to naturally increase testosterone production. The specific mechanism of action varies depending on the ingredients in the product. However, most testosterone boosters work by correcting vitamin deficiencies, especially if they contain vitamin D, zinc, and magnesium.

To ensure testosterone production, it is important to have sufficient levels of specific vitamins and minerals. In addition, certain herbal compounds have the potential to boost testosterone levels by reducing cortisol levels, offering antioxidant properties, or influencing the enzymes involved in testosterone production.

Are Testosterone Boosters Steroids?

It’s important to emphasize that testosterone boosters are not the same as anabolic steroids or testosterone replacement therapy (TRT). Unlike steroids or TRT, testosterone boosters do not increase testosterone levels beyond what occurs naturally. In addition, testosterone boosters consist entirely of readily available over-the-counter ingredients, so there is no need for a prescription.

Most Effective Testosterone Booster Ingredients

Generally speaking, available testosterone boosters, without a prescription, are considered to be safe. However, it is crucial to select products that contain ingredients proven to be effective.

  • Ashwagandha: Ashwagandha, a well-known stress and anxiety relief plant, has some evidence that ashwagandha supplements may increase serum testosterone levels.
  • Forskolin: Also known as Coleus forskohlii, forskolin is an herb that may affect testosterone production, although more research is needed. One study showed that taking forskolin for 12 weeks increased testosterone levels and improved body composition in overweight people.
  • Fenugreek: Fenugreek is an herb known for increasing libido and blood sugar metabolism. It may also boost testosterone. A 2020 meta-analysis found that fenugreek had a positive effect on testosterone levels in men.
  • Magnesium: Magnesium is a mineral involved in blood pressure regulation, energy metabolism, and testosterone production. Magnesium supplementation may increase testosterone levels, especially if you have a deficiency. Research suggests that magnesium supplementation increases free and total testosterone in both athletes and sedentary individuals.
  • Zinc: A mineral with multiple roles in the body, including brain function, immune health, and testosterone synthesis, zinc can help increase testosterone levels if you have a deficiency. You can also focus on eating zinc-rich foods such as red meat, shellfish, legumes, nuts, and seeds.
  • Vitamin D: Getting enough vitamin D can be a challenge, especially with an indoor lifestyle. Vitamin D supplementation has been linked to several health benefits, including increased testosterone production. A 2010 study showed that men with low vitamin D levels had increased testosterone levels after a year of supplementation. If you suspect you have a vitamin D deficiency, blood tests can confirm it. While vitamin D supplements are beneficial, it’s also wise to get vitamin D from sunlight and dietary sources such as cod liver oil, salmon, milk, eggs, and liver.

Now that we’ve looked at testosterone boosters let’s take a closer look at testosterone therapy.

What Is Testosterone Therapy?

Testosterone therapy is an approach employed to address insufficient levels of testosterone in the body. Its primary purpose is to treat hypogonadism, a condition characterized by testosterone production, which can lead to symptoms like diminished libido difficulties, erections, fatigue, and decreased muscle mass.

There are options for testosterone therapy, including injections, skin patches, gels, pellets, and tablets. Injections and skin patches are the commonly used methods of testosterone replacement therapy (TRT). While testosterone therapy can alleviate symptoms linked to testosterone levels, it also comes with potential risks and side effects.

How Does Testosterone Treatment Work?

The first step in testosterone treatment is to research local testosterone therapy clinics or get a referral from your doctor. Once you have identified potential clinics, you must check their credentials and ensure that they employ licensed medical professionals while assessing their reputation through online reviews. The clinic must be committed to developing a personalized treatment plan tailored to your specific needs.

Depending on where you’re located, you might discover that the quality options are somewhat restricted. But don’t worry, there is a way out. Luckily, there are TRT clinics available online that offer virtual consultations. Once you have selected the clinic, contact them to schedule a consultation session. During this meeting, you can openly talk about your requirements. Together, determine if testosterone therapy would be a viable choice for your situation.

During the consultation, the doctor will review your medical history, perform a physical examination, and order any necessary blood tests. If testosterone therapy is deemed appropriate, the doctor will work with you to develop a personalized plan based on your individual goals. The journey doesn’t end there. Once you start testosterone therapy, it is crucial to continually monitor your progress, make adjustments to your treatment plan as needed, and ensure that you are achieving optimal results.

How Do TRT Clinics Increase Testosterone Levels?

Testosterone replacement therapy (TRT) clinics primarily utilize testosterone in small amounts to enhance testosterone levels. Since testosterone is considered a medication, it can only be acquired through a prescription. There are approaches to testosterone therapy, and the most suitable method of administration depends on personal requirements and objectives. The primary technique for administering testosterone is through injections, although there are choices accessible for individuals who have a dislike for needles.

  • Injections: Testosterone injections are the most common form of testosterone therapy. These injections are given directly into the muscle, typically in the gluteal region. The frequency of this therapy varies, typically from once every one to four weeks, depending on the patient’s needs.
  • Transdermal patches: Transdermal patches adhere to the skin, typically on the abdomen, thigh, or upper arm. They release testosterone through the skin into the bloodstream and are usually replaced daily.
  • Gels: Another option, testosterone gels are applied to the skin, usually on the shoulders or upper arms, and then absorbed into the bloodstream. Gels are usually used once a day.
  • Pellets: Testosterone pellets, small rice-sized implants, are inserted under the skin, usually in the buttocks. They release testosterone gradually over several months.

Along with prescription testosterone, clinics may also recommend lifestyle changes and supplements to boost testosterone levels.

Is Testosterone Therapy Effective?

Testosterone therapy has proven to be highly beneficial for addressing levels of testosterone in men. Moreover, TRT consistently helps alleviate symptoms associated with low testosterone, such as decreased sexual desire, erectile dysfunction, fatigue, and mood disorders. TRT provides relief from these symptoms and has also demonstrated positive effects on muscle mass, strength, sexual performance, body fat reduction, and support for weight loss endeavors.

In addition, TRT can potentially reduce the risk of certain health conditions associated with low testosterone, such as osteoporosis and cardiovascular disease. However, it’s important to recognize that while TRT is beneficial, it’s most effective when combined with lifestyle changes.

For optimal results, prioritize adequate sleep, regular exercise, a balanced diet, and stress management. Understand that TRT is not suitable for everyone and may carry potential risks and side effects. Therefore, it is important to discuss all aspects of TRT thoroughly with your doctor or TRT clinic professional before starting treatment.

Our Recommendation

A number of our readers have opted for Fountain TRT based on our suggestion and shared their positive experiences. We have thoroughly reviewed Fountain TRT and can confidently validate their impressive rating of 4.8 out of 5 on Trustpilot. We maintain communication with them to stay updated on the latest developments in their clinic and the industry as a whole.

Their assessment process is completely free, and they do not use any pressure tactics. In fact, if TRT is not necessary for you, they will be upfront about it. Their commitment to integrity, ease of use and competitive pricing make them an excellent choice. So, if you are considering TRT, start with Fountain TRT’s free evaluation and go from there. You have nothing to lose.

How To Determine If Your Testosterone Levels Are Increasing

Whether you’re undergoing testosterone therapy or employing techniques to boost your testosterone levels, there are multiple ways to determine if your testosterone levels are on the rise. The reliable approach is through a blood test, which measures the testosterone concentration in your bloodstream.

Your doctor or TRT clinic can arrange a testosterone test, and it is advisable to have this done regularly to monitor your progress. Another way to assess whether your testosterone levels are increasing is to monitor improvements in symptoms associated with low testosterone, such as decreased libido, erectile dysfunction, fatigue, and mood changes.

Positive changes in these symptoms often accompany the presence of testosterone levels. Therefore, observing improvements may suggest an increase in your testosterone levels. Additionally, if you notice increased muscle mass, enhanced muscle strength, and decreased body fat, these can indicate that your testosterone levels are trending upwards.

What Is The Best Way To Increase Testosterone Levels?

Finding the best way to boost your testosterone levels depends on individual factors. However, if you’re under the age of 40, you should prioritize lifestyle improvements and explore the use of natural testosterone boosters. There are many different brands on the market.

If you’re younger than 40, considering methods should be the initial focus before exploring testosterone replacement therapy (TRT). It’s worth noting that TRT requires a long-term commitment. However, if you’re over 40, it becomes crucial to prioritize lifestyle aspects. Ensure you maintain a diet, engage in regular exercise, and prioritize sufficient restorative sleep.

However, if your testosterone levels remain suboptimal despite these efforts, TRT is proving to be the most effective approach to significantly increasing your testosterone levels and ultimately improving your quality of life. Fortunately, access to TRT has become more convenient and accessible with online testosterone therapy.

Frequently Asked Questions

What is the significance of testosterone, and why does it matter?

Testosterone, a hormone primarily produced in men’s testes and, to a degree, in women’s ovaries, significantly impacts various aspects of our well-being. It helps regulate drive, muscle development, bone strength, and overall health.

What are the indications of insufficient testosterone levels in males?

Common signs include low libido, fatigue, reduced muscle mass, hair loss, and mood swings. If you suspect low testosterone, it is important to see a doctor for an accurate diagnosis.

When should I consider medical intervention for inadequate testosterone levels?

If you consistently experience symptoms associated with testosterone or if you have concerns about your hormone levels, it’s recommended that you seek advice from a healthcare professional. They can conduct blood tests and recommend suitable treatments or interventions if deemed necessary.

Can testosterone levels be naturally enhanced?

In fact, testosterone levels can be increased naturally by making lifestyle changes such as eating a balanced diet, getting regular exercise, getting enough sleep, managing stress, and avoiding excessive alcohol consumption.

Are there any natural supplements that can aid in elevating testosterone? 

Some natural supplements like fenugreek, ashwagandha, and DHEA might impact testosterone levels. However, seeking advice from a healthcare expert before considering their usage is crucial.


To sum up, enhancing your testosterone levels, especially once you reach the age of 40, can greatly impact your well-being and liveliness. This encompasses benefits such as heightened muscle mass, boosted energy levels, amplified sex drive, improved mood, and a sharper and more concentrated mind.

Whether you opt for enhancing your testosterone levels through means or with the assistance of testosterone replacement therapy, it is crucial to consult a healthcare professional and thoroughly consider the advantages and disadvantages. Nevertheless, by implementing an approach, obtaining ideal testosterone levels can provide you with the ability to feel and perform at your utmost potential. 


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  2. Leproult, R., & Cauter, E. V. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA. Read more
  3. Scinicariello F, Buser MC. 2016. Serum testosterone concentrations and urinary bisphenol A, benzophenone-3, triclosan, and paraben levels in male and female children and adolescents: NHANES 2011–2012. Environ Health Perspect 124:1898–1904. Read more
  4. Barbonetti, A., D’Andrea, S., Francavilla, S. “Testosterone Replacement Therapy.” Andrology. PubMed. Read more

Mark Willson, holding a Ph.D., functions as a psychotherapist in Washington, D.C. His specialized fields encompass addiction, anxiety, depression, as well as sexuality and interpersonal connections. Dr. Willson holds the distinction of being a diplomat for the American Board of Addiction and Anxiety, further serving as a certified counselor and addiction specialist.

Aside from his personal professional endeavors, Dr. Wilson has engaged in roles as an author, journalist, and creator within substantial medical documentary projects.

Isabella Clark, Ph.D., held the position of a professor within Emory University’s School of Medicine, working in the Department of Mental Health and Nutrition Science. Alongside this role, she served as a research associate affiliated with the National Research Center. Dr. Clark’s primary area of research centers on comprehending the mechanisms through which adverse social encounters, encompassing prolonged stress and traumatic exposure, contribute to a spectrum of detrimental mental health consequences and coexisting physical ailments like obesity. Her specific focus lies in unraveling the reasons behind the varying elevated susceptibility to stress-linked disorders between different genders.


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