Although we may try to slow down its effects, the ageing of the body, both in function and appearance, is inevitable. When it comes to male sexual health, one of the most noticeable age-related changes is the decline in testosterone levels. This essential hormone plays a direct role in mood, muscle mass, sexual performance, and overall wellbeing.
That’s why many men, from the age of 35 onwards, begin to experience a steady and natural drop in testosterone. However, as we’ll explain, it is possible to slow this decline through a combination of healthy habits, supplements, and in some cases, medication. And this post is here to guide you through it all, while also answering some of the most common questions around testosterone.
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How to increase testosterone? Medical treatments explained
Low testosterone in men can manifest in various ways, including reduced libido, low energy, difficulty building muscle, and mood changes. So, recognising these symptoms early is key to taking effective action. That said, medical intervention might be necessary. Here are some commonly prescribed options:
- Testosterone replacement therapy (TRT): Administered through gels, patches, injections or implants.
- Clomiphene citrate: A fertility drug that stimulates the body to produce more testosterone naturally.
- hCG (human chorionic gonadotropin): Used to stimulate natural testosterone production, especially in men wanting to preserve fertility.
- Selective estrogen receptor modulators (SERMs): Like tamoxifen, they block estrogen and help boost testosterone indirectly.
Side effects of testosterone-boosting medications
While often effective, these treatments come with risks:
- Acne and oily skin
- Sleep apnoea
- Enlarged breasts (gynecomastia)
- Decreased sperm count
- Blood clots
- Prostate issues
Important: If you’re unsure whether you have low testosterone, consult a GP or endocrinologist. A simple blood test can help determine your levels.
Natural ways to increase testosterone levels
Lifestyle and nutrition can significantly influence testosterone. Many men can boost their levels naturally without the need for medication. So, a balanced diet plays a key role, and some foods that increase testosterone naturally are:
- Tuna and salmon: Rich in vitamin D
- Egg yolks: Contain cholesterol, essential for hormone production
- Leafy greens: High in magnesium
- Ginger: Shown to enhance testosterone and fertility
- Oysters and shellfish: Packed with zinc
Does pomegranate increase testosterone?
Yes. Pomegranate juice may help reduce cortisol (a stress hormone) and increase testosterone levels, according to small studies.
Does milk increase testosterone?
It depends. Whole milk with vitamin D can help support testosterone production. However, processed or soy-based alternatives may interfere with hormone balance in some men.
Supplements to increase testosterone safely
Natural supplements can support your body’s hormone production, especially when combined with a healthy lifestyle. Some of the most effective supplements include magnesium, vitamin D, fenugreek, D-aspartic acid, and boron. These nutrients play a role in supporting testosterone synthesis, hormonal balance, and overall male vitality.
Does shilajit increase testosterone?
Yes. Studies suggest purified shilajit increases total testosterone and sperm count in men over 45.
Does ashwagandha increase testosterone?
Ashwagandha, an adaptogen, has shown promise in reducing cortisol and improving testosterone levels, especially under stress.
Does zinc increase testosterone?
Absolutely. Zinc deficiency is directly linked to low testosterone. Supplementing can restore levels in deficient individuals.
Does creatine increase testosterone?
Creatine may support testosterone indirectly by improving strength and muscle mass. Some studies show small but positive effects.
Lifestyle habits to boost testosterone daily
Routine habits have a surprisingly powerful effect on hormone health. Consistent sleep, sun exposure, stress reduction techniques, minimising alcohol intake, and maintaining a healthy weight are all lifestyle choices that can help increase testosterone levels naturally. Let’s break down what works.
Does nicotine increase testosterone?
While some data suggests nicotine may momentarily raise testosterone, it comes with long-term risks to cardiovascular and reproductive health. Not recommended as a booster.
Does exercise increase testosterone?
Yes. Resistance training and high-intensity interval training (HIIT) are particularly effective. Aim for 3–4 sessions weekly.
Do cold showers increase testosterone?
Cold exposure may boost circulation and reduce inflammation, but evidence for testosterone increases is limited. Still, it can benefit overall well-being.
Does semen retention increase testosterone?
Mixed evidence. Some claim short-term boosts in testosterone, but the effects of practicing semen retention in a long-term are unproven. The key is overall lifestyle balance.
The best way to increase testosterone: What experts recommend
There’s no magic bullet, but the most effective and sustainable approach combines:
- Regular strength-focused exercise
- A nutrient-rich diet (vitamin D, zinc, healthy fats)
- Quality sleep and stress reduction
- Medical consultation if symptoms persist
- Strategic use of proven supplements (like zinc, ashwagandha, or shilajit)
If you’re concerned about low testosterone, don’t self-diagnose. Speak to a healthcare provider, get tested, and work together to find the best path forward for your individual health.
