How to increase testosterone: medications, supplements, and more

Wondering if you have low testosterone (aka “low T”), and what you can do about it?

Whether you’ve been diagnosed with low T or suspect that you may have it, continue reading to find out how to increase testosterone. Options range from prescription interventions (like hormone therapy or medications) to healthy lifestyle changes (like maintaining a healthy weight and getting enough sleep). 

If you think you have low testosterone, the first step is to see a healthcare provider who can order a blood test to check your T levels. If the results repeatedly show that your testosterone is low, your provider will go over different treatment options, ranging from medications to lifestyle changes. 

Treatment depends on the cause of your low testosterone, your symptoms, overall health, and whether you want to preserve fertility.

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Increasing testosterone with medications

If you’re diagnosed with low T, the most common approach is using medications under the guidance of your healthcare professional. There are two main options:

Testosterone replacement therapy

Testosterone replacement therapy (TRT) is a type of hormone replacement therapy that raises your testosterone levels. It can be given in multiple ways: through the skin in either gel or patch form, or as an intramuscular injection. 

Gel products are applied to specific areas of the skin, then absorbed into the skin. Injections are usually given in the muscle and can be administered in a healthcare office or self-administered at home. The dose and frequency of TRT are different for each individual. 

Side effects that can occur with TRT include:

• Acne

• Skin irritation where gel or patch was used

• Bruising, redness, or pain at the injection site 

• Breast enlargement (gynecomastia)

• Decrease in sperm count

• Smaller testicle size

• Mood swings in some people

• Worsening of sleep apnea 

• Headaches

• Increased red blood cell count 

• Increased blood pressure

Regular use of TRT suppresses the body’s natural production of testosterone. This can pose issues when stopping TRT, as it can take some time for the body to start making testosterone again. For many men, the underlying cause of testosterone deficiency is permanent, so TRT is often a long-term treatment once started.

Clomid

Another medication sometimes prescribed for low T (though as an off-label use) is Clomid (the brand name of clomiphene). Studies have shown that taking Clomid can increase testosterone through a unique mechanism of action. The dose and schedule vary because clomiphene is not FDA-approved for treating low testosterone in men.

Clomid tricks your body into thinking that your sex hormone levels are lower than they are, leading it to produce more testosterone. In men, clomiphene helps increase the natural production of testosterone and sperm in the testes.

Unlike TRT, one of the main benefits of Clomid for low T is that it does not interfere with sperm production — which is critical for men who want to preserve their fertility.

Clomid may not be the fix for every man trying to raise his testosterone levels, and because it’s used off-label, it may not be covered by insurance. Clomiphene also has different potential side effects from testosterone therapy, including headaches, mood changes, breast tenderness, and visual symptoms. Long-term safety data in men are limited.

How to naturally increase testosterone: 4 strategies

There’s only so much you can do to fight aging, including the natural decline in testosterone as you get older. Still, some strategies can support healthy testosterone levels. 

Lifestyle changes and strategies are important parts of treatment when low testosterone is related to excess weight or other reversible factors. However, they may not raise testosterone levels when the problem is caused by the testicles or the hormones that control testosterone production.

1. Maintain a healthy body weight

One of the most important strategies is maintaining a healthy body weight. Extra body fat can contribute to decreased testosterone levels. 

If you have excess weight or obesity, weight loss through aerobic exercise (cardio) and resistance training (weight lifting) can decrease fat stores and help you build muscle. When exercise contributes to meaningful weight loss, testosterone levels may increase, particularly in men with obesity-related low testosterone.

A review of 24 studies found that weight loss through either a reduced-calorie diet or bariatric surgery was linked with significant increases in testosterone in men with obesity. Men who lost more weight generally had more significant increases in testosterone levels.

2. Eat a nutritious diet

Studies suggest that healthy eating can support weight loss and overall metabolic health, which may help raise testosterone levels in men whose low testosterone is related to excess weight. 

Focus on eating a balanced diet that includes vegetables, fruits, whole grains, legumes, nuts, fish, and other sources of protein and unsaturated fat. Limiting heavily processed foods and added sugars may also make it easier to maintain a healthy weight. However, no single food or diet has been proven to treat testosterone deficiency.

Within reason, it’s a good idea to limit simple carbs and overly processed foods.

3. Get enough sleep 

Sleep is an important factor in testosterone production. The body makes most of its testosterone during sleep, so if you’re not getting enough sleep or your sleep is low quality (e.g., you have trouble falling or staying asleep or have sleep apnea), you might see your testosterone levels decline. If you have symptoms of sleep apnea, such as loud snoring or pauses in breathing, ask a healthcare provider about getting evaluated.

4. Avoid unhealthy substances 

Other ways to naturally support testosterone include limiting alcohol and managing stress (easier said than done, right?). 

Most men will experience some level of testosterone decline as they age. If the loss of testosterone is significant and causes symptoms, that’s definitely something to discuss with your healthcare provider. 

They can complete a workup to see if you require any prescription treatments or may be able to increase your testosterone levels naturally. Having low T can affect not only your sexual health but your overall health as well. 

Some people try dietary supplements marketed as “testosterone boosters,” but most have not been proven to treat low testosterone. Keep in mind that dietary supplements are not reviewed and approved for safety and effectiveness by the United States Food and Drug Administration (FDA) the way prescription medications are. They also don’t have nearly as much evidence backing them.

If you have confirmed testosterone deficiency and symptoms, your provider will recommend treatment based on the cause, your health history, and your fertility goals. Supplements are not considered an established treatment for testosterone deficiency.

With all that in mind, here are some supplements that have been looked at for possible effects on testosterone, but the evidence is limited.

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Zinc

Not getting enough zinc can affect reproductive health and hormone production and may lead to lower testosterone levels.

If you have a zinc deficiency, supplementing with zinc could help raise your testosterone levels. 

Fenugreek

Fenugreek is an herb that may impact testosterone levels. A meta-analysis of small studies found that fenugreek extracts produced a modest increase in total testosterone, mainly in male athletes. It’s unclear whether this change is clinically meaningful or applies to men with testosterone deficiency.

Boron

Boron is a trace element found in some foods and supplements, but there is little evidence that taking it meaningfully raises testosterone.

In a small study of eight healthy men, taking 10 mg of boron daily for one week was linked with higher free testosterone and lower estradiol levels. However, the study was very short, included no placebo group, and was too small to show that boron reliably increases testosterone.

Magnesium

A magnesium deficiency could have an impact on your body’s testosterone. Evidence is limited, but some research suggests that increased magnesium intake can raise testosterone levels.

Vitamin D

Although evidence is mixed, some research shows a link between vitamin D levels and T levels, with lower vitamin D linked to lower T. Studies have generally not found that vitamin D supplementation meaningfully raises testosterone. Vitamin D deficiency should still be treated for other health reasons, such as supporting bone health.

Ashwagandha

A systematic review found that some small studies of ashwagandha extracts reported increases in testosterone, but the evidence was limited by differences in the products, doses, and populations studied. 

Make sure to consult your healthcare provider before taking any new supplements, since they can interact with medications you take or may not be appropriate for you. 

Testosterone levels may gradually decline with age, although how much varies from person to person. Having a lower level as you age does not necessarily mean you have testosterone deficiency. According to some studies, testosterone levels decline about 1%–2% a year, starting around age 30–40. Around 10%–40% of men have low testosterone.

The normal levels of testosterone in the blood are typically considered 300 ng/dL to 1000 ng/dL . According to the American Urological Association (AUA), having a value below 300 ng/dL is a “reasonable cut-off” that can support the diagnosis. However, diagnosis also requires compatible symptoms or signs and two low early-morning measurements taken on separate days. Keep in mind that testosterone reference ranges vary by laboratory and testing method.

Though we have a range for normal testosterone levels, two people can have very different symptoms at different levels. That’s also why healthcare providers might still treat someone with slightly higher T levels, above the 300 ng/dL “cut-off,”  if they have typical low T symptoms. 

Low T symptoms

The symptoms of low testosterone can include:

• Fatigue and low energy

• Low sex drive

• Loss of muscle mass or difficulty gaining muscle

• Increased fat in the body

• Low mood or irritability

• Symptoms of depression

• Erectile dysfunction (ED)

• Loss of facial or body hair

• Low bone density

The above symptoms could be caused by low T as well as other medical conditions. If you experience any of these symptoms and suspect you may have decreased testosterone, bring it up with your healthcare provider. There are tests that can be done to help determine if low T or something else might be causing your symptoms. 

Typically, your provider will require two early morning blood tests on separate days before diagnosing you with low T since levels can fluctuate. The tests are conducted in the morning because this is typically when your T levels are highest. 

Some providers might ask you to fast (not eat or drink anything other than water) for a certain number of hours before your test, so check in with them first for instructions.  

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If you have confirmed testosterone deficiency, treatment may involve addressing an underlying condition, making lifestyle changes, or using prescription medication.

• Low testosterone may result in symptoms like fatigue, low sex drive, depression, and erectile dysfunction. 

• Low testosterone is diagnosed through a blood test and symptoms of low T. If you’re diagnosed with low T, treatment may include testosterone replacement therapy (TRT) or an off-label medication such as clomiphene.

• You can also try lifestyle changes like maintaining a healthy weight, eating a nutritious diet, getting enough sleep, and minimizing stress and alcohol intake. 

• Supplements have not been shown to treat low testosterone. Fixing a true vitamin or mineral deficiency may help in some cases, but most products sold as “testosterone boosters” have little or mixed evidence behind them.