How to Increase Testosterone Naturally: The Full Root-Cause Guide for Men

An estimated 90% of men are low on testosterone today, and the trend is getting worse. Yet most advice on how to increase testosterone stops at "lift weights and sleep more," completely ignoring the dietary patterns, nutrient deficiencies, hormonal disruptions, and environmental toxins that are actually driving levels into the ground. This guide covers every lever worth pulling, from what you eat and how you sleep, to gut health, thyroid function, prolactin, endocrine disruptors, and the specific micronutrients that can make or break your androgen output.

Diet for Testosterone

Seed Oils Are Killing Your T

Seed oils lower testosterone. Compared to coconut or olive oil, they lower testosterone-producing enzymes, lower cholesterol in the testicles, and cause testicular oxidative damage. Cholesterol in the testicles directly fuels T production.

This study demonstrated the impact of dietary fat type on testicular steroidogenesis.

Lower fat and low saturated fat diets also decrease testosterone. It should come as no surprise that T is declining when we have swapped androgenic saturated fats for seed oils. Saturated fat sources are far better options for maintaining androgen levels.

Higher Carb Diets Support Testosterone

Higher carb diets are good for testosterone. Carbohydrates fuel the brain's release of gonadotropins, fuel the testes' production of androgens, and decrease cortisol, which negatively impacts androgens. This is a common finding in men who push prolonged keto or carnivore for too long.

Research on dietary carbohydrate and androgen production supports this relationship.

Insulin, SHBG, and Free Testosterone

Insulin increases testosterone. It is well established that insulin resistance can lower testosterone, while insulin itself can increase it. Carbohydrates and insulin also lower SHBG, which means more bioavailable, free testosterone circulating in the body.

This research outlines the relationship between insulin and testosterone regulation.

High Protein Diets Lower Testosterone

High protein diets lower testosterone. There is a significant drop-off after going past 1-1.5 g/kg (0.45-0.68 g/lb) of bodyweight, especially past 2 g/kg (~1 g/lb). Protein is important, but there is no need to overdo it. Energy is a nutrient.

This study shows the testosterone suppression associated with very high protein intake.

Calorie Restriction Also Lowers Testosterone

Calorie restriction lowers testosterone. The takeaway here is that you do not want to be fat and insulin resistant, but you still need to fuel your body with energy. A higher carb, moderate fat (with saturated fat included) and moderate protein diet with no restriction would be optimal for testosterone.

Key Nutrients for Testosterone

Vitamin A

Vitamin A deficiency destroys male sexual function. A low vitamin A diet impairs testicular cell differentiation, lowers testosterone, and worsens sperm production.

This study documents the effects of vitamin A deficiency on male reproductive function.

Vitamin D

Vitamin D boosts testosterone. The testosterone-producing cells in the testicles require vitamin D to properly churn out androgens.

Zinc

Zinc massively improves male sexual health. Supplementing zinc for roughly 2 months doubled sperm count, increased testosterone by more than 50%, and increased DHT by more than 30%.

This clinical research documented these dramatic improvements in male reproductive markers with zinc supplementation.

Magnesium

Magnesium supplementation increases testosterone. Magnesium is needed for multiple processes in energy and steroid metabolism. Supplementing it back can enhance these functions. I have written more about magnesium and its wide-ranging benefits here.

This study demonstrated magnesium's role in supporting testosterone levels.

Vitamin K2

Vitamin K2 megadosing nearly doubles testosterone. K2 upregulates the expression of various steroidogenic enzymes. It also forms a protein called osteocalcin, which increases T production.

This research outlines K2's steroidogenic effects and its role in testosterone production via osteocalcin.

Vitamin E

Vitamin E nearly doubles testosterone. 483 mg improves the gonadal response to pituitary stimulation. A high PUFA (seed oil) diet can cause oxidative damage to the gonads, decreasing T output. Vitamin E combats this directly.

This study showed vitamin E improving gonadal response and testosterone output.

Lifestyle Factors That Affect Testosterone Levels

Sleep and Circadian Rhythm

Staying up late will wreck your testosterone. Night-time workers have lower testosterone due to the time-of-day dependent regulation of steroid hormone production. Early to bed, early to rise. If you want to go deeper on circadian biology and sleep optimization, I have written more about it here.

Red and Near-Infrared Light

Red and near-infrared light has been shown repeatedly to enhance the function of the sex organs, including increased fertility, increased sperm motility, and increased testosterone output.

This study documented red light's enhancement of testicular function and androgen production.

Weight Training

Weight lifting increases testosterone. The primary determinant is intensity, meaning how heavy you go relative to your maximum capacity. The higher the intensity, the more testosterone you produce. Heavy barbell movements would be best.

Competition and Goal Setting

Competition raises testosterone. Setting goals and actually accomplishing them is a great way to improve T. Setting them and failing lowers T.

Thyroid Function

Hypothyroidism is another cause of low testosterone. Thyroid supplementation nearly doubles testosterone. Hypothyroid men have massively impaired sperm motility and quality. Correcting thyroid function is non-negotiable if you want to naturally boost testosterone.

This research documents the relationship between hypothyroidism and impaired male reproductive hormones.

Water Quality and Fluoride

Water quality matters for testosterone. Fluoride lowers free testosterone by approximately 40%. It also raises the pituitary gonadotropin FSH and is directly toxic to cells of the testicles. Avoid tap water.

This study measured fluoride's direct toxic effects on testicular cells and free testosterone suppression.

Gut Health and Testosterone

Low testosterone can start in your gut. Giving men infusions of gut bacteria-derived toxins slashes testosterone by over 30%. The pathway is straightforward: gut problems lead to inflammation, which impairs testicular energy production, which leads to low T. I have written a complete guide on how to identify and tackle gut issues here.

Stress

Stress will lower your testosterone. CRF, released from the hypothalamus during stress, acts on the testes to suppress T production. There is also direct sympathetic nervous innervation of the testes, meaning chronic stress has a direct physiological line to suppressed androgen output.

Prolactin

Prolactin lowers testosterone. Prolactin is a hormone released by the pituitary that acts on the testes to lower T output. Dopamine suppresses prolactin release, and dopamine agonists can therefore increase T.

This study outlines the dopamine-prolactin-testosterone axis and how prolactin suppression raises androgen levels.

Endocrine Disruptors

Endocrine disruptors are another major problem for testosterone. Food additives, plastics, and personal hygiene products contain chemicals that can disrupt hormone production. Fortifying your detox systems will be important here.

Masturbation Abstinence

"No Fap" for 3 weeks increases testosterone. Masturbation abstinence induced a 15-20% increase in T. It also increases arousal in response to sexual stimulus.

The Testosterone Blueprint: Summary

To pull it all together, here is what optimal testosterone requires:

• Higher carb, moderate fat and protein diet
• No calorie restriction
• Maintaining insulin sensitivity and body composition
• Consistent circadian rhythm - sleep early, wake early
• Intense, heavy weight training
• Setting goals and actually accomplishing them
• Correcting thyroid function
• Avoiding endocrine disruptors in food additives, plastics, and personal hygiene products

Frequently Asked Questions: How to Increase Testosterone

Why are testosterone levels declining in men?

90% of men are low on testosterone today, and the problem is getting worse. Major contributing factors include the widespread replacement of saturated fats with seed oils, high protein diets, calorie restriction, chronic stress, poor sleep, fluoride in tap water, endocrine-disrupting chemicals in plastics and personal care products, declining gut health, and widespread deficiencies in key nutrients like zinc, magnesium, vitamin D, and vitamin K2.

Does diet affect testosterone levels?

Diet is one of the most powerful levers for testosterone. Seed oils lower testosterone-producing enzymes and damage testicular tissue. Low-fat diets suppress T. Higher carbohydrate intake fuels gonadotropin release and androgen production, while also lowering SHBG for more free testosterone. Very high protein intake - past 2 g/kg of bodyweight - causes a significant drop in testosterone. Calorie restriction does the same.

Are high protein diets bad for testosterone?

There is a notable drop-off in testosterone when protein exceeds 1-1.5 g/kg (0.45-0.68 g/lb) of bodyweight, with a larger decline past 2 g/kg (~1 g/lb). Protein is important, but there is no need to overdo it. Energy as a whole is a nutrient that needs to be prioritized.

What nutrients naturally boost testosterone?

Several nutrients have direct, research-backed effects on testosterone. Zinc supplementation for 2 months has been shown to double sperm count, increase testosterone by over 50%, and raise DHT by over 30%. Magnesium supports steroid and energy metabolism. Vitamin D is required by testosterone-producing cells in the testicles. Vitamin K2 megadosing has been shown to nearly double testosterone through steroidogenic enzyme expression and osteocalcin production. Vitamin E nearly doubles testosterone at 483 mg and protects against PUFA-induced gonadal oxidative damage. Vitamin A deficiency alone is enough to impair testicular function and lower T.

Does weight training increase testosterone?

Yes. Intensity is the primary driver. The heavier the weight relative to your maximum capacity, the more testosterone you produce. Heavy barbell movements are the best tool for this.

Does sleep affect testosterone levels?

Significantly. Night-time workers have lower testosterone due to the time-of-day dependent regulation of steroid hormone production. Going to sleep early and maintaining a consistent circadian rhythm is a foundational requirement for optimizing T.

Can gut health affect testosterone?

Yes. Infusing men with gut bacteria-derived toxins has been shown to slash testosterone by over 30%. The mechanism runs from gut dysfunction to systemic inflammation, which then impairs testicular energy production and T output. Gut health is an underappreciated root cause of low testosterone in men.

Does fluoride lower testosterone?

Fluoride lowers free testosterone by approximately 40%, raises the pituitary gonadotropin FSH, and is directly toxic to cells of the testicles. Avoiding tap water is a practical step for any man trying to naturally increase testosterone.

Does stress lower testosterone?

Yes. Corticotropin-releasing factor (CRF) is released from the hypothalamus during stress and acts directly on the testes to suppress T production. There is also direct sympathetic nervous innervation of the testes, giving chronic stress a physiological pathway to lower androgen output.

What is prolactin's role in testosterone suppression?

Prolactin is a pituitary hormone that acts on the testes to lower T output. Dopamine suppresses prolactin release. This means that anything raising dopamine, including dopamine agonists, can help increase testosterone by keeping prolactin in check.

Does red light therapy increase testosterone?

Red and near-infrared light has been repeatedly shown to enhance the function of the sex organs, including increased testosterone output, improved sperm motility, and increased fertility. It is a credible tool to include alongside the foundational dietary and lifestyle strategies.

Can hypothyroidism cause low testosterone?

Yes. Hypothyroid men have massively impaired sperm motility and quality, and thyroid supplementation has been shown to nearly double testosterone. Correcting thyroid function is an important step for any man with persistently low T who is not responding to other interventions.

Does "No Fap" or masturbation abstinence increase testosterone?

Three weeks of masturbation abstinence has been shown to induce a 15-20% increase in testosterone. It also increases arousal in response to sexual stimulus.

What is the optimal diet for high testosterone?

A higher carbohydrate diet with moderate saturated fat and moderate protein, with no calorie restriction, appears to be optimal for testosterone. This approach fuels gonadotropin release, supports testicular androgen production, lowers SHBG, reduces cortisol, and avoids the suppressive effects of excessive protein or energy restriction.