HOW CAN I RAISE MY TESTOSTERONE LEVEL?
THE AUTHOR: DR. ADAM STATEN
Dr Adam Staten is a NHS GP and part of the Clinical Governance team here at One Day Tests. Dr. Staten trained at Cambridge University and King's College London. He has served as a Medical Officer in the British Army. Dr. Staten is a firm believer in educating people about common health problems to empower them to understand and manage their own health.
Many men begin to look for ways to raise their testosterone levels after noticing changes such as low energy, reduced motivation, loss of muscle strength, or changes in mood and libido. While testosterone naturally declines with age, lifestyle factors, health conditions and hormonal imbalances can also contribute to levels falling lower than expected. Understanding what influences testosterone production is the first step toward improving it safely.
Before making changes or considering treatment, it is important to confirm whether testosterone is actually low. A blood test provides clarity and helps guide next steps. The Ultimate Testosterone Blood Test from One Day Tests allows you to measure your testosterone levels accurately and decide whether lifestyle changes or further medical advice may be appropriate.
TABLE OF CONTENTS
WHAT IT MEANS TO RAISE TESTOSTERONE LEVELS RECOMMENDED BLOOD TESTS WHY TESTOSTERONE LEVELS FALL WHEN TESTING IS IMPORTANT LIFESTYLE CHANGES THAT CAN INCREASE TESTOSTERONE DIET AND TESTOSTERONE LEVELS SUPPLEMENTS AND TESTOSTERONE BOOSTERS MEDICAL CONDITIONS THAT SHOULD BE ADDRESSED FIRST WHEN MEDICAL TREATMENT MAY BE CONSIDERED TESTOSTERONE REPLACEMENT THERAPY WHAT DOES NOT SAFELY RAISE TESTOSTERONE SETTING REALISTIC EXPECTATIONS SUMMARY
WHAT IT MEANS TO RAISE TESTOSTERONE LEVELS
Raising testosterone levels does not mean pushing them above the normal range. Clinically, the aim is to restore testosterone to healthy physiological levels that support normal bodily function.
Broadly speaking, the normal reference range for testosterone is between 8 and 30 nmol/L. Each laboratory uses slightly different reference ranges, but younger men typically sit toward the higher end of this range, with levels declining gradually as part of the normal ageing process.
Although the reference range shows what is statistically normal across the population, treatment decisions are often based on action points rather than the range alone. UK guidance suggests treatment is recommended when testosterone levels fall below 8 nmol/L. Treatment may also be considered when levels are below 12 nmol/L if symptoms of testosterone deficiency are present.
Some men can improve testosterone levels through lifestyle changes alone. Others may require medical treatment, usually given as a gel or injection. In some cases, medical treatment can help men feel well enough to implement the lifestyle changes needed to support long term hormone health.
RECOMMENDED BLOOD TESTS
WHY TESTOSTERONE LEVELS FALL
Testosterone levels gradually decline with age, with reductions often starting in a man’s thirties. Many men experience no symptoms from this decline.
Obesity and type 2 diabetes are major contributors to low testosterone, particularly when diabetes is poorly controlled. Any long term illness can also suppress testosterone production.
Alcohol use and marijuana lower testosterone levels. Certain prescribed medications, especially mental health medications and long term opiate use, can also reduce testosterone.
Acute illness such as viral infections can temporarily lower testosterone. Stress plays a role as well, as the body prioritises producing cortisol during periods of stress rather than testosterone.
Physical inactivity contributes to lower testosterone levels. In contrast, regular exercise increases testosterone, particularly resistance training and high intensity interval training.
WHEN TESTING IS IMPORTANT
Medical testosterone treatment should never be started without blood testing. Symptoms associated with low testosterone can also be caused by other medical conditions that need to be ruled out.
Testosterone levels fluctuate naturally from day to day. For this reason, levels are usually checked twice to confirm a true deficiency. Temporary drops can occur due to poor sleep, illness, or stress and may not require treatment.
Testing should be done when you are well and ideally between 7am and 11am, when testosterone levels are naturally highest.
Even when testosterone levels are low, treatment is usually only recommended if symptoms are present alongside the blood results.
LIFESTYLE CHANGES THAT CAN INCREASE TESTOSTERONE
General healthy lifestyle measures are the foundation of improving testosterone levels.
Maintaining a healthy weight is one of the most important steps. Obesity lowers testosterone and increases conversion of testosterone to oestrogen.
Regular exercise helps raise testosterone, with resistance training, weight training and high intensity interval training being more effective than steady state cardio.
Optimising other health conditions such as diabetes supports testosterone production. Adequate sleep is essential, as most testosterone production occurs during sleep.
Alcohol intake should be moderate. Marijuana use should be avoided. Long term use of opiate medications should be reviewed with a doctor where possible.
DIET AND TESTOSTERONE LEVELS
Diet plays a supporting role in testosterone health, mainly by helping maintain a healthy body weight.
Some evidence suggests zinc and magnesium supplementation can improve testosterone levels in men who are deficient in these minerals. Vitamin D may be beneficial, but the evidence remains inconclusive.
Protein intake needs to be adequate to support muscle mass and general health. Very high protein diets may actually lower testosterone levels in some men.
Dietary changes should always be part of a wider lifestyle approach that includes exercise, sleep optimisation, and reduced alcohol intake.
SUPPLEMENTS AND TESTOSTERONE BOOSTERS
The evidence for over the counter testosterone boosters is limited. These products are generally not considered effective and are not regulated like medicines.
Some may contain non standard doses of ingredients, and safety is not always established. Correcting identified deficiencies such as low zinc or magnesium is more likely to be beneficial than using generic testosterone boosters.
MEDICAL CONDITIONS THAT SHOULD BE ADDRESSED FIRST
Any long term illness can suppress testosterone production. Obesity and type 2 diabetes are the most common causes.
Obstructive sleep apnoea reduces testosterone due to sleep disruption and hormonal imbalance. It is often linked with obesity.
Certain medications can reduce testosterone, but doses should never be changed without medical advice. Common examples include mental health medications and opiates.
While exercise boosts testosterone, overtraining can reduce it. Excessive endurance training increases cortisol production, which suppresses testosterone. Some athletes monitor their testosterone to cortisol ratio to assess overtraining.
WHEN MEDICAL TREATMENT MAY BE CONSIDERED
Low testosterone should be discussed with a doctor. A confirmatory blood test is usually arranged alongside other investigations to determine the cause.
Luteinising hormone is often checked to identify whether the issue lies in the brain, the testicles, or is related to ageing or other health conditions.
Lifestyle optimisation may be recommended first. Some men may require testosterone replacement therapy, particularly if there is a problem with hormone signalling or testicular function. Others may choose to start treatment alongside lifestyle changes.
TESTOSTERONE REPLACEMENT THERAPY
The goal of testosterone replacement therapy is to restore normal physiological testosterone levels, not to create excessively high levels seen with steroid misuse.
TRT aims to relieve symptoms such as fatigue, low libido, low mood, and sexual dysfunction.
Men planning to start a family are usually advised to consider alternative treatments, as TRT can reduce sperm production. Men with certain health conditions such as heart failure, uncontrolled sleep apnoea, or a history of prostate or male breast cancer require specialist assessment.
Monitoring includes testosterone levels and haematocrit, as TRT can increase blood thickness and raise the risk of cardiovascular events if not properly managed.
WHAT DOES NOT SAFELY RAISE TESTOSTERONE
Testosterone should never be used without medical assessment and monitoring. Misuse of testosterone or anabolic steroids can cause serious side effects including infertility, testicular shrinkage, breast tissue development, and increased risk of heart attacks and strokes.
Unregulated online testosterone products may be unsafe or contaminated and should be avoided.
SETTING REALISTIC EXPECTATIONS
Lifestyle changes can lead to modest improvements in testosterone levels, particularly when weight loss and exercise are involved.
TRT may take up to six months to have its full effect. Responses vary, and doses are adjusted based on blood results.
Many men report improved wellbeing, energy, mood, and libido. If symptoms do not improve, reassessment is needed to look for other causes.
SUMMARY
Raising testosterone safely requires a step by step approach. Blood testing is essential before any treatment is considered. Reversible causes should be addressed first, and lifestyle changes play a key role in hormone health.
When medical treatment is needed, it should be supervised by a qualified professional with regular monitoring. Lifestyle measures should always be used alongside treatment to support long term health.
If you want to assess your testosterone levels accurately, the Ultimate Testosterone Blood Test from One Day Tests provides a comprehensive starting point for understanding your hormone health and planning next steps.