Description
This page has 40 references
"Low Testosterone" is a hormonal imbalance in which the body produces too little testosterone, affecting energy, fertility, muscle mass, and mood. Men may experience fatigue, reduced libido, hair thinning, or weight gain. In women, low testosterone can affect bone density and sexual well-being. Causes include aging, chronic illness, or medication. Managing testosterone levels involves strength training, adequate sleep, and medical evaluation when needed. Restoring hormonal balance helps renew vitality and promotes balanced health across body and mind.
Symptoms & Signs
Bone Loss, Decreased Endurance, Depression, Erectile Dysfunction, Fatigue, Hot Flashes, Irritability, Low Sex Drive, Low Sperm Count, Muscle Loss, Muscle Weakness, Poor Concentration, Shrinking Testes, Sleep Problems, Weight Gain
Low Testosterone
Body System
Endocrine System
Causes
Obesity, Hypothyroidism, Testicular Injury, Testicular Cancer, Impaired Hormone Production, Menopause, Chemotherapy, Nutrient Deficiency, Insulin Resistance, Aging
Things To Do
To naturally increase the levels of testosterone, do the following:
Eat a whole-foods-based diet consisting of fresh vegetables, fruits, meat, fish, legumes, whole grains, and healthy fats.
Try out a low-carbohydrate diet.
Consume whole foods rich in zinc, selenium, and copper. They aid in the synthesis of testosterone.
Include whole foods containing vitamins B6, D, K, and folate. They help synthesize and regulate testosterone levels in the body.
Consume healthy fats, such as olive oil, coconut oil, flaxseed oil, ghee, butter, nuts, seeds, avocados, fish, meat, etc. Cholesterol takes part in hormone synthesis.
Also, vegetables and fruits are rich in antioxidants. Antioxidants are linked with increased serum testosterone levels and better fertility.
Consume foods high in fiber, prebiotics, and probiotic bacteria. They support gut health and proper gut function. Low levels of testosterone are linked with obesity, leaky gut syndrome, and metabolic endotoxemia.
stay hydrated. Drink quality water and herbal teas.
Furthermore, try the following:
get daily sunlight exposure. Vitamin D deficiency may impact testosterone levels.
get enough quality sleep. Follow your circadian rhythm. It impacts testosterone levels.
Exercise regularly and do strength workouts.
practice stress reduction techniques such as mindfulness, meditation, and yoga.
In men, cold exposure, cold showers, or ice baths boost testosterone levels.
maintain a healthy weight.
intermittent fasting. It allows the body to balance hormones.
Take care of your liver's health. The liver controls enzymes that impact testosterone synthesis.
Things To Avoid
Dietary factors that decrease testosterone levels include:
processed, junk, and fast foods that contain trans fats, sugar, refined carbohydrates, food additives, and preservatives.
Trans fats are known to cause inflammation and decrease testosterone levels.
Sugar is also inflammatory and negatively impacts testosterone concentrations.
Vegetable seed oils are highly processed and contain unhealthy omega-6 to omega-3 ratios [the optimal ratio is 2:1]. Excess omega-6s impact sex hormones.
white flour, breads, pastries, and pasta. Bleached flour lowers testosterone levels.
Gluten may also lower testosterone levels in the body.
The phytoestrogens found in soy products alter hormonal balance in the body.
Dairy products, especially milk, may contain increased amounts of estrogen and progesterone. They may influence the hormone homeostatis.
Excess alcohol consumption has been found to decrease testosterone levels.
Licorice and licorice-containing products. Glycyrrhizic acid found in licorice suppresses testosterone production.
excessive mint consumption. Watch out for food items and body care items. Spearmint, menthol, and peppermint can lower testosterone if ingested in excess.
Avoid AGEs found in processed, deep-fried, and grilled foods and products. They inhibit testosterone secretion.
Furthermore, watch out for the following:
smoking. Smoking has a negative impact on systemic inflammation and the endocrine system.
endocrine disruptors in household cleaning supplies, body, hair, skin, and oral care products.
Chronic stress impacts endocrine balance.
Medication for pain [opiods], hair loss, and steroids impact testosterone levels.
ℹ️ Guidance Note
Not a protocol—each modality is listed individually with references; anecdotes are flagged
Usage rules
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Use one modality per session within the listed frequency and duration
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Add new modalities one at a time, week by week
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Stop immediately if adverse symptoms occur
Combining rules
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Combine modalities only if explicitly allowed in the entry
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Avoid overlapping heat or intensive manual therapies on the same day unless specified
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Use only listed synergies; otherwise do not combine in the same session
Professional Care
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Follow the fixed safe-use lines where indicated (e.g., acupuncture requires a licensed practitioner)
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See Global Safety Note below
ℹ️ Guidance Note
Not a protocol—each plant active is listed individually with references; anecdotes are flagged
Introduce gradually
-
Start with one plant active
-
Add one new plant active every 7 days if tolerated
-
Keep ≤2 changes at once
Stacking rules
-
Avoid combining herbs with the same primary Effect
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Always check for drug–herb interactions and photosensitivity
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Use only listed synergies; avoid antagonisms or separate by the stated time
Use Window
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Respect each item’s Timing and Duration caps
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Patch-test topicals and dilute essential oils to the listed %
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See Global Safety Note below
Clinician-managed
These options do not replace prescribed care. “Therapeutic Dose” denotes the upper limit (“Up to …”), and “Duration” denotes the Safe Duration cap — at the Recommended Dose you may continue or cycle beyond this window if symptoms persist and no adverse effects occur; at the Therapeutic Dose do not extend without clinician oversight. A clinician may extend or cycle beyond this window with clinical justification. Coordinate changes, lab-guided dosing, cycling, and peri-procedure holds with your clinician, and review drug–nutrient interactions. Use quality-tested products; patch test topicals; dilute essential oils; avoid eyes/mucosa.
Supplements
Direct Support
(Most Helpful → Least Helpful)
These supplements directly affect low testosterone by supporting natural hormone production, enhancing androgen activity, or improving testicular function.
1. D-Aspartic Acid 🔗 (view details)
Function: D-Aspartic acid stimulates the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which promote testosterone production in the testes. It can be particularly effective for individuals with low baseline testosterone levels.
Recommended Dose: 2,000–3,000 mg/day
Therapeutic Dose: Up to 3,000 mg/day
Form: Capsule or powder
Timing: Empty stomach
Duration: 8–12 weeks
Cautions & Safety Notes: Endocrine-sensitive conditions (e.g., androgen-sensitive cancer/BPH); may alter hormone lab results—avoid close to testing; insomnia, irritability, or GI upset possible; discontinue if adverse mood or sleep changes.
2. Vitamin D 🔗 (view details)
Function: Vitamin D supports testosterone production by regulating hormonal balance and endocrine function. Supplementation in individuals with vitamin D deficiency can help restore testosterone levels and maintain overall hormonal health.
Recommended Dose: 2,000–4,000 IU/day D3 + K2 MK-7 90–200 mcg/day
Therapeutic Dose: Up to 10,000 IU/day D3
Form: Softgel or liquid drops
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: Monitor 25(OH)D and calcium at higher intakes; avoid unsupervised high doses in granulomatous disease or primary hyperparathyroidism; caution with thiazides/digoxin; vitamin K2 may antagonize warfarin.
3. Zinc 🔗 (view details)
Function: Zinc plays a crucial role in modulating serum testosterone levels by regulating enzymes involved in hormone production. It is essential for those looking to support testosterone synthesis and maintain reproductive health.
Recommended Dose: 15–25 mg/day elemental
Therapeutic Dose: Up to 40 mg/day elemental
Form: Capsule
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: Long-term high doses may lower copper; consider copper if extended; separate from iron/calcium by ≥2 h.
4. Magnesium 🔗 (view details)
Function: Magnesium plays a key role in testosterone production by regulating enzymes critical for hormone synthesis. Adequate magnesium levels are essential for maintaining normal testosterone, especially in those with a deficiency.
Recommended Dose: 200–400 mg/day elemental (divided doses)
Therapeutic Dose: Up to 600 mg/day elemental (divided doses)
Form: Capsule or tablet
Timing: With meals
Duration: Ongoing
Cautions & Safety Notes: Diarrhea with citrate; caution in kidney disease.
5. Vitamin B6 [Pyridoxine] 🔗 (view details)
Function: Vitamin B6 is involved in testosterone synthesis by regulating androgen receptor sensitivity and reducing prolactin levels, which can suppress testosterone. Vitamin B6 deficiency is linked with impaired testosterone metabolism.
Recommended Dose: 20–50 mg/day
Therapeutic Dose: Up to 100 mg/day
Form: Capsule or tablet
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: Risk of sensory neuropathy with prolonged high doses; avoid >100 mg/day long-term; interacts with levodopa (without carbidopa); may reduce phenytoin/phenobarbital levels.
6. Boron 🔗 (view details)
Function: Boron supports testosterone production by reducing sex hormone-binding globulin (SHBG), increasing the levels of free, bioavailable testosterone in the bloodstream.
Recommended Dose: 1–3 mg/day (elemental)
Therapeutic Dose: Up to 6 mg/day (elemental)
Form: Capsule or tablet
Timing: With meals
Duration: Ongoing
Cautions & Safety Notes: Do not exceed 10 mg/day total boron from diet + supplements (EFSA UL); caution in chronic kidney disease; may alter estrogen/testosterone—monitor if on hormone therapy.
7. Dehydroepiandrosterone [DHEA] 🔗 (view details)
Function: DHEA is a precursor hormone that can be converted into testosterone. Supplementing with DHEA may help increase testosterone levels, particularly in individuals experiencing age-related declines.
Recommended Dose: 25 mg/day
Therapeutic Dose: Up to 50 mg/day
Form: Capsule or tablet
Timing: With meals
Duration: Ongoing
Cautions & Safety Notes: Use only with documented low DHEA-S; baseline and follow-up DHEA-S; androgenic effects (acne, hirsutism, hair loss), mood/sleep changes, possible HDL lowering; avoid in pregnancy/breastfeeding and hormone-sensitive cancers; caution in PCOS or prostate disease; potential interactions with hormone therapy or anti-androgens.
Indirect Support
(Most Helpful → Least Helpful)
These supplements do not target testosterone directly but may support stress reduction, improve sleep quality, or enhance nutrient status that influences hormonal balance.
1. Selenium 🔗 (view details)
Function: Selenium is known for boosting sperm motility and supporting reproductive health. While not directly influencing testosterone production, it indirectly supports testosterone-related functions by promoting healthy reproductive processes.
Recommended Dose: 100–200 mcg/day elemental
Therapeutic Dose: Up to 400 mcg/day elemental
Form: Capsule or tablet
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: Do not exceed 400 mcg/day; selenosis risk (hair/nail changes, GI upset).
Natural Compounds
These natural compounds may help manage low testosterone by supporting hormonal metabolism, improving energy levels, or promoting reproductive health.
1. Shilajit 🔗 (view details)
Function: Shilajit resin (purified) has been shown to boost testosterone levels by supporting mitochondrial energy production and testicular function. It also enhances fertility markers such as sperm count and motility.
Typical Amount: 250–500 mg (15–20% fulvic acids)
Form & Delivery Method: Capsule or fluid
Timing: With meals
Frequency: 1–2 times/day
Cautions & Safety Notes: Use only purified, quality-tested resin to avoid contaminants; may lower blood pressure—use caution with antihypertensives; gout/hyperuricemia—use caution; possible GI upset, dizziness, or rash—discontinue if persistent.
2. Royal Jelly 🔗 (view details)
Function: Royal jelly may support testosterone levels through its gonadotropic and anti-inflammatory effects. While evidence is limited, it is used anecdotally to improve vitality and hormonal balance.
Typical Amount: 300–600 mg/day (capsule) or 0.5–1 mL/day (fluid)
Form & Delivery Method: Capsule or fluid; take fluid plain or mixed into cool foods
Timing: With meals
Frequency: 1–2 times/day
Cautions & Safety Notes: Serious allergy risk with bee products—avoid if allergic to bees, pollen, or honey; asthma may increase risk of reactions; possible GI upset, rash, or headache; stop if wheeze, swelling, hives, or dizziness; use quality-tested products to limit contaminants.
3. Bee Pollen
Function: Bee pollen may boost testosterone via antioxidant effects and endocrine stimulation. However, the evidence is largely anecdotal.
Typical Amount: 3,000–9,000 mg/day (≈ 1–3 tsp)
Form & Delivery Method: Powder; granules chewed or mixed into yogurt/smoothies
Timing: With meals
Frequency: 1–2 times/day
Cautions & Safety Notes: Serious allergy risk with bee products—avoid if sensitive to pollen or bee products; start with a very small test dose; may interact with blood thinners—monitor; GI upset or headache possible; while you’re still building up, avoid taking large new amounts together with other bulky agents on the same day (e.g., psyllium, inulin, PHGG, acacia, resistant starch); discontinue if hypersensitivity.
Plant Actives
Direct Support
(Most Helpful → Least Helpful)
These plant extracts directly support testosterone levels by stimulating hormone production, inhibiting estrogen conversion, or improving reproductive hormone signaling.
1. Ashwagandha Extract 🔗 (view details)
Function: Ashwagandha supports testosterone production by lowering cortisol, a stress hormone that negatively impacts testosterone. It also enhances the body’s ability to cope with stress, promoting hormonal balance.
Recommended Dose: 300–600 mg (5–10% withanolides)
Therapeutic Dose: Up to 1,000 mg (5–10% withanolides)
Form & Preparation: Capsule
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: May cause drowsiness or stomach upset; may lower blood pressure or blood sugar—use caution with related medicines; can affect thyroid hormones—use caution with thyroid medication and hyperthyroidism; avoid if using immune-suppressing medicines; rare liver irritation—stop and seek care if yellowing of skin/eyes or dark urine.
2. Tongkat Ali Extract
Function: Tongkat Ali (Eurycoma longifolia) increases free and total testosterone by reducing cortisol and sex hormone-binding globulin (SHBG). It also improves libido, muscle mass, and mood in men with low testosterone.
Recommended Dose: 200–400 mg (1–3% eurycomanone)
Therapeutic Dose: Up to 600 mg (1–3% eurycomanone)
Form & Preparation: Capsule
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: May cause restlessness or insomnia—avoid late-day use; possible increases in heart rate or blood pressure—use caution with cardiovascular disease; GI upset possible; avoid in hormone-sensitive conditions unless medically supervised; discontinue if anxiety, palpitations, or hypersensitivity.
3. Fenugreek Extract 🔗 (view details)
Function: Fenugreek helps increase testosterone levels and may improve sexual function in men with low libido by influencing hormones like luteinizing hormone (LH), which stimulates testosterone production.
Recommended Dose: 500–1,000 mg (capsule) or 1–2 mL (tincture; ≈ 20–40 drops)
Therapeutic Dose: Up to 1,500 mg (capsule) or 3 mL (tincture; ≈ 60 drops)
Form & Preparation: Capsule or tincture
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: May lower blood sugar—monitor if using diabetes medicines; may enhance effects of blood thinners; can reduce absorption of oral medicines—separate by 2 hours; possible GI gas/bloating and maple-like body odor; legume/peanut allergy cross-reactivity possible; stop 7 days before surgery.
4. Ginseng Extract 🔗 (view details)
Function: Ginseng boosts total and free testosterone, as well as luteinizing hormone (LH) and follicle-stimulating hormone (FSH). It may help with arousal and erectile function by increasing nitric oxide levels.
Recommended Dose: 200–400 mg (5–10% ginsenosides)
Therapeutic Dose: Up to 800 mg (5–10% ginsenosides)
Form & Preparation: Capsule
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: May lower blood sugar—monitor if using diabetes medications; may reduce warfarin effect—monitor INR; stimulant-like effects (insomnia, jitteriness)—avoid near bedtime; caution in uncontrolled hypertension; limit additional caffeine if sensitive; stop 1–2 weeks before surgery.
5. Tribulus Extract 🔗 (view details)
Function: Tribulus is linked to increased testosterone levels and helps maintain a balanced testosterone/cortisol ratio, which supports muscle growth, stress management, and exercise performance.
Recommended Dose: 500–1,000 mg (40–60% saponins)
Therapeutic Dose: Up to 1,500 mg (40–60% saponins)
Form & Preparation: Capsule
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: May lower blood sugar or blood pressure—monitor if using antidiabetic or antihypertensive medicines; possible GI upset, restlessness, or insomnia; stop 7 days before surgery; use caution with hormone-sensitive conditions; discontinue if hypersensitivity.
6. Maca Root Extract 🔗 (view details)
Function: Maca root may enhance sperm concentration and boost sexual desire, making it beneficial for individuals with low testosterone levels.
Recommended Dose: 500–1,000 mg (capsule) or 1–2 mL (tincture; ≈ 20–40 drops)
Therapeutic Dose: Up to 2,000 mg (capsule) or 3 mL (tincture; ≈ 60 drops)
Form & Preparation: Capsule or tincture
Timing: With meals
Duration: 8–12 weeks
Cautions & Safety Notes: Generally well tolerated; possible stomach upset or jitteriness—start low; thyroid disorder caution—prefer gelatinized extract; discontinue if hypersensitivity.
Indirect Support
(Most Helpful → Least Helpful)
These extracts do not act directly on testosterone but may support adrenal health, reduce oxidative stress, or promote endocrine system resilience.
1. Mucuna Pruriens Extract
Function: Mucuna pruriens extract raises L-DOPA levels, which can increase dopamine activity and stimulate the hypothalamic-pituitary-gonadal axis, indirectly supporting luteinizing hormone (LH) release and testosterone synthesis.
Recommended Dose: 250–500 mg (15–40% L-DOPA)
Therapeutic Dose: Up to 1,000 mg (15–40% L-DOPA)
Form & Preparation: Capsule
Timing: Empty stomach
Duration: 8–12 weeks
Cautions & Safety Notes: Do not combine with prescription levodopa/carbidopa or other dopamine-related medicines; avoid with MAO inhibitors (within 14 days); may cause nausea, dizziness, palpitations, or low blood pressure; separate from high-protein foods by 1–2 hours; use caution with psychiatric conditions (psychosis, mania); discontinue if hypersensitivity.
Alternative Treatments
These alternative therapies support hormonal balance, improve vitality, and promote systemic function in individuals with low testosterone.
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
Global Safety Note
ℹ️ Guidance Note
Not a protocol—each supplement is listed individually with references; anecdotes are flagged
Introduce gradually
-
Start with one supplement
-
Add one new supplement every 3–7 days if tolerated
-
Keep ≤3 changes at once
Stacking rules
-
Don’t combine supplements with the same primary Effect
-
Use only listed synergies; avoid antagonisms or separate by the stated time
-
Track total exposure when items share an active or pathway (e.g., melatonin, zinc)
Use Window
-
Respect each item’s Timing and Duration caps
-
Stop early once goals are met; re-evaluate at 8–12 weeks
-
See Global Safety Note below
ℹ️ Guidance Note
Not a protocol—each natural compound is listed individually with references; anecdotes are flagged
Introduce gradually
-
Start with one natural compound
-
Add one new compound every 3–7 days if tolerated
-
Keep ≤2 changes at once
Stacking rules
-
Don’t combine compounds with the same primary Effect
-
Use only listed synergies; avoid antagonisms or separate by the stated time
-
Track total exposure when compounds share an active or pathway (e.g., organic acids like ACV, alkalizers like sodium bicarbonate, metal ions like colloidal silver)
Use Window
-
Respect each item’s Timing and Duration caps
-
Always patch-test topical applications
-
Do not layer potential irritants on the same area
-
Stop at first signs of irritation or intolerance
-
See Global Safety Note below
Direct / Indirect Support
(Most Helpful → Least Helpful)
Direct / Indirect Support
(Most Helpful → Least Helpful)
Functional Lab Tests You May Wish to Explore
Currently, no functional lab tests aligned with our integrative and natural health standards are available for this condition. Once reliable tests are identified and validated, we will review and feature them here.
Books Worth Considering for Deeper Insight
Currently, no high-quality books meeting our functional, integrative, and natural healing standards are available for this condition. As soon as trusted resources are published, we will review and feature them here.
Podcasts That Offer Valuable Perspectives
Currently, no high-quality podcast episodes meeting our functional, integrative, and natural healing standards are available for this condition. We will review and feature trusted resources here as soon as they become available.
Educational Videos To Learn From
Currently, no high-quality podcast episodes meeting our functional, integrative, and natural healing standards are available for this condition. We will review and feature trusted resources here as soon as they become available.
How Key Nutrients Support the Body
Amino Acids: Amino acids serve as the building blocks of proteins, crucial for muscle growth and repair. Additionally, they play key roles in maintaining proper pH levels, storing nitrogen, synthesizing hormones, and facilitating enzymatic reactions.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
References
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