The best-supported ways to increase testosterone naturally are losing excess weight, getting enough sleep, staying active and keeping alcohol within safe limits. These work best when lifestyle is part of the reason your levels are low, and there's no proven way to raise testosterone quickly or safely overnight (BSSM 2023; NHS).
Key takeaways
- Obesity is strongly linked to low testosterone. UK guidance reports it more than doubles the odds (odds ratio 2.38), and type 2 diabetes roughly doubles them (2.09) (BSSM 2023).
- In a small study, a week of under five hours' sleep a night cut testosterone by 10–15% in healthy young men (UChicago Medicine).
- Of 50 "testosterone booster" supplements studied, 90% claimed to boost testosterone, but only 24.8% had data showing an increase (Clemesha et al., 2020).
- If you have symptoms, get tested properly first. Lifestyle changes may not be enough if levels are very low (BSSM 2023).
What lowers testosterone in the first place?
Testosterone falls slowly with age, by about 1% a year from around 30 to 40. The NHS says that on its own this is unlikely to cause problems (NHS). More often, the symptoms men blame on "low T" are linked to lack of sleep, a poor diet, lack of exercise, drinking too much alcohol and smoking (NHS).
How to increase testosterone naturally: the four changes that matter
| Change | What the evidence says | A realistic target |
|---|---|---|
| Lose excess weight | Strongest evidence. Obesity is linked to low testosterone, and weight loss can raise it (BSSM 2023) | Steady, sustained weight loss if you're overweight |
| Sleep enough | Short sleep lowered testosterone in a small study (UChicago Medicine) | Regular, sufficient sleep most nights |
| Stay active | Diet changes with or without exercise raised testosterone in studies (BSSM 2023) | 150 minutes of moderate activity a week, plus strength work on 2 days (NHS) |
| Cut back on alcohol | Long-term heavy drinking can lead to low testosterone (Drinkaware) | No more than 14 units a week, spread over 3 or more days (NHS) |
1. Lose excess weight
This has the strongest evidence. In one study cited by the British Society for Sexual Medicine (BSSM), men who lost around 10 kg over a year saw significant rises in both total and free testosterone (BSSM 2023).
The honest caveat: it often takes substantial weight loss. In the European Male Ageing Study, a 20% reduction in BMI was needed to produce a significant rise in free testosterone (BSSM 2023). Our guide to a healthy BMI and waist-to-height ratio explains the UK numbers.
2. Prioritise sleep
In a University of Chicago study, 10 healthy young men slept less than five hours a night for a week. Their daytime testosterone fell by 10–15%, about the same as ageing 10 to 15 years (UChicago Medicine). It was a small study, but it's a good reason to protect your sleep.
3. Move more, and lift something
The NHS recommends at least 150 minutes of moderate activity a week, and strengthening activities on at least 2 days (NHS). BSSM guidance notes that diet changes, with and without exercise, led to significant increases in testosterone (BSSM 2023).
4. Keep alcohol within limits
Drinkaware explains that long-term heavy drinking can damage the liver, contributing to low testosterone and higher oestrogen, which can lead to erectile problems and a lower sex drive (Drinkaware). The NHS advises no more than 14 units a week, spread over 3 or more days (NHS).
Do testosterone boosters work?
Mostly, the evidence isn't there. A study of 50 supplements marketed as "testosterone boosters" found that 90% claimed to boost testosterone, but only 24.8% had data showing an increase. Some ingredients had data showing a decrease, and many products contained vitamins and minerals well above recommended amounts, with a median of 272% of the recommended daily zinc (Clemesha et al., 2020).
A 2023 systematic review of 52 studies covering 27 supplements reached a similar view: most failed to raise testosterone, and the authors noted that lax regulation has allowed sales to thrive regardless (Morgado et al., 2023).
For vitamin D, the NHS advises everyone to consider 10 micrograms a day in autumn and winter for general health, and not to take more than 100 micrograms a day (NHS). That's general advice, not a testosterone treatment.
And please avoid anabolic steroids. They're class C medicines, and misuse can reduce sperm count and cause infertility (NHS).
How to increase testosterone levels quickly
There's no safe, proven shortcut. Lifestyle changes take weeks to months to show. One practical point, though: if you've had a borderline result, check how it was taken. Testosterone should be measured between 7am and 11am, ideally fasting. A sugary drink has been shown to lower levels by 25% (BSSM 2023). Our guide to getting a testosterone test in the UK explains how to prepare.
When lifestyle isn't enough
BSSM guidance notes there isn't enough evidence for lifestyle changes alone as the first-line treatment when testosterone is genuinely low (BSSM 2023). If you have symptoms such as a low sex drive or erection problems, it's worth a proper assessment. Read more about low testosterone symptoms. Treatment options, including lifestyle changes and medicines, are discussed with your clinician.
Renvo can help. Our men's health service reviews your symptoms, arranges the right blood tests, and talks you through your results and options. testosterone assessment
When to see a GP
See a GP if you have a lower sex drive, erection problems, or tiredness and low mood that are affecting your life (NHS). A GP can check for other causes and arrange blood tests.
If low mood is part of the picture and you ever feel unable to keep yourself safe, call 999, call NHS 111 and choose the mental health option, or call Samaritans free on 116 123 (NHS).
Honest FAQs
What is the fastest way to increase testosterone naturally?
There's no proven quick fix. The best-supported changes are losing excess weight, sleeping enough, staying active and cutting back on alcohol (BSSM 2023; NHS).
Does losing weight increase testosterone?
It can. Obesity is strongly linked to low testosterone, and men who lost around 10 kg over a year saw significant rises in one study (BSSM 2023).
Do testosterone booster supplements work?
Most have little evidence behind them. In one study of 50 products, only about a quarter had data showing any increase in testosterone (Clemesha et al., 2020).
Does lack of sleep lower testosterone?
It can. In a small study, a week of short sleep cut testosterone by 10–15% in healthy young men (UChicago Medicine).
This article is general information, not medical advice. Always speak to a qualified clinician about your own symptoms.
