Boost Testosterone Levels Naturally (Men and Women)

Many men (and women) are interested in how to support healthy testosterone levels without turning to medication. Testosterone plays a key role in energy, muscle growth, fat distribution, fertility, and even mood. The good news is, there are natural ways to keep your levels in balance through lifestyle, diet, and exercise.

Why Testosterone Matters for Women Too

Although testosterone is often called the “male hormone,” women also produce it — just in smaller amounts. Balanced testosterone is vital for female health and fertility:

• Supports healthy ovulation by helping follicles develop in the ovaries
• Boosts energy, motivation, and mood
• Helps maintain muscle strength and bone health
• Contributes to a healthy sex drive

Too little testosterone in women can cause fatigue, low libido, and difficulties with fertility. On the other hand, too much (as in PCOS) can disrupt ovulation. For women, the goal is not to raise testosterone too high but to support natural balance through lifestyle, diet, and stress management.

1. Strength Training

Strength training is one of the most effective ways to boost testosterone naturally. When you put your muscles under resistance, your body releases anabolic hormones like testosterone and growth hormone.

• The more muscle mass you have, the higher your testosterone tends to be.
• Compound exercises (such as squats, deadlifts, and bench presses) are especially powerful because they work multiple large muscle groups at once, which increases hormone release.

But balance is key: overtraining or excessive exercise can have the opposite effect and actually lower testosterone levels.

2. Maintain a Healthy Body Composition

Higher body fat, especially around the abdomen, is strongly linked to lower testosterone. Strength training combined with a balanced diet improves insulin sensitivity, which helps regulate blood sugar levels and makes it easier to stay lean.

Staying within a healthy body fat range is also linked to better fertility outcomes in men, since hormone balance directly affects sperm quality and reproductive health.

3. Eat Healthy Fats

Testosterone is made from cholesterol (the good kind), so your diet needs a healthy supply of fats. Focus on:

• Avocados
• Nuts & seeds
• Olive oil
• Fatty fish (like salmon or mackerel)

These foods not only support hormone production but also overall heart and brain health. For men, diets rich in healthy fats are associated with improved sperm function and better fertility.
Learn more about omega-3 in this post, about cod liver oil, which is a healthy fat!

4. Get Enough Protein

Protein is essential for muscle growth and repair – which in turn helps maintain testosterone levels. But it does more than that. Protein supports the production of hormones, including those directly involved in testosterone regulation.

Low protein intake can impair luteinizing hormone (LH), which signals the testes to produce testosterone. It also helps regulate cortisol (the stress hormone). Since too much stress raises cortisol and lowers testosterone, eating enough protein gives your body the amino acids it needs to manage stress better.

Good protein intake also supports sperm production and helps keep reproductive hormones balanced.

5. Don’t Fear Carbs

Carbohydrates are important for hormone balance, especially if you are active. Choose slow-release, nutrient-rich carbs such as:

• Whole grains
• Fruits
• Vegetables

These provide energy for training while supporting a healthy hormonal environment. Keeping blood sugar stable also protects long-term reproductive health.

6. Key Vitamins and Minerals

Two nutrients are especially important for testosterone production and fertility:

• Zinc – found in oysters, red meat, nuts, seeds, and eggs. Zinc deficiency is linked to reduced testosterone and poor sperm quality.
• Vitamin D – often low in most people, especially in colder climates. Vitamin D is crucial for testosterone production, sperm health, and overall fertility.

Want to learn more? Check out my full post on The Importance of Vitamin D for more details.

If you choose to take a supplement, make sure to research the brand carefully – not all supplements are made to the same quality.

7. Manage Stress

Chronic stress raises cortisol, which directly suppresses testosterone. Alongside diet and exercise, practices like meditation, breathwork, or simply prioritizing downtime can make a big difference.

Lower stress also benefits fertility – since high cortisol can disrupt reproductive hormones and sperm health.

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Summary:
Boosting testosterone naturally isn’t about a quick fix. It’s about balance – the right type of exercise, a nutrient-rich diet, stress management, and key lifestyle choices. By supporting healthy testosterone levels, you’re not only improving muscle growth, energy, and mood but also creating the foundation for better fertility and reproductive health.

If you want to learn more about infertility, you can visit the NHS website here.