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However, because there are a limited number of foods that naturally provide Vitamin D and parts of the world, where sun exposure is limited, many people choose to supplement. In addition, some studies have shown that the male reproductive tract is a target tissue for Vitamin D, and supplementation can boost total testosterone levels. Once you're in the clear, you'll want to check out these natural testosterone-boosting supplements. Longitudinal studies have shown that serum testosterone levels decline by an average of 1.6% per year while bioavailable levels fall 2-3% per year. Testosterone replacement therapy can improve many of the symptoms of low testosterone (male hypogonadism). This means that you’ll need the medication to continue having a normal level of testosterone in your body. As of 2025, it’s not yet approved for males who naturally experience a decline in testosterone as they age.
However, according to a 2019 review analyzing five of the top testosterone-boosting supplements, only around 17% of users reported experiencing an increase in libido. Studies show that testosterone therapy can improve sexual function in people with testosterone deficiency. Meanwhile, around 10% contained ingredients that could actually reduce testosterone levels. According to the study, less than 25% of supplements had any evidence to support their purported health benefits. A doctor may prescribe testosterone replacement therapy if a person has a diagnosis of low testosterone stemming from a medical condition.
Taking 6 grams reduced levels. D-aspartic acid is a natural amino acid. The hormone is usually given through your skin as a gel or a patch or injected into your muscle. It's also a gender-affirming treatment for people seeking more "masculine" physical characteristics, like a deeper voice and facial hair. Your ideal level of testosterone is difficult to calculate.
Building muscle mass triggers your body to produce testosterone. Levels naturally decline as you get older. Your body makes dehydroepiandrosterone (DHEA) in your adrenal glands and uses it to make both testosterone and estrogen. However, people who don't have much exposure to sunlight may be deficient in vitamin D. People who exercise had higher testosterone increases.
One study found that DHEA supplements are effective in increasing testosterone levels, although it varies for different groups of people. Drug companies promote products that claim to increase testosterone, and while these might help some people, they may also slow down the body’s ability to produce testosterone naturally. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain. Maintaining a healthy weight is crucial for testosterone levels. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels. As men get older, their testosterone levels naturally decrease, which can cause undesirable symptoms for some.
Both resistance training like weightlifting, and cardiovascular exercises such as running or swimming, can increase testosterone. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research. Certain lifestyle habits can help slow the natural testosterone decline that comes with age. Because blood testosterone levels can fluctuate, it's important to do the test in the morning before 10 a.m. Anything that affects this system can contribute to declining testosterone levels. Increased cortisol levels can also cause you to overeat, which can contribute to weight gain and lowered testosterone. Research shows peak production happens after 3 hours of deep sleep, so make sure you get enough uninterrupted sleep to take advantage of this natural boost.