Another factor to think about when it comes to your environment and healthy testosterone levels is to make sure you’re not bathing in T-killing chemicals. Besides helping with vitamin D production, getting outside can also help manage stress, which, as we’ll see in a second, is another important factor in hormone health. It's a natural testosterone booster because it plays a crucial role in hormone production. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. Some research shows that a low-fat diet could decrease testosterone levels.
Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Research suggests that excessive alcohol consumption can decrease testosterone levels. Getting good sleep is as important for your health as diet and exercise. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. Some research shows that low vitamin D levels may be linked to lower testosterone levels.
Your body wasn’t designed to do 45 minutes of structured exercise while being parked in a chair for the other 15 waking hours. Two forms of exercise are particularly helpful for increasing testosterone. So if your sleep consistently sucks, your testosterone drops.
Testosterone is a steroid hormone that the body mainly produces in the testicles and ovaries. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. She has been featured on the Physician to Physician Plant-Based Nutrition podcast and given many presentations on lifestyle interventions in endocrine disorders. She is passionate about incorporating lifestyle medicine and plant-based nutrition into endocrinology, particularly for diabetes and obesity management. The U.S. Food and Drug Administration (FDA) doesn’t approve supplements for safety or effectiveness, and not every supplement on the shelf is equal.
Compared to other nutrients, zinc’s impact is most noticeable when dietary intake is low, making it a practical choice for those with nutritional gaps. Zinc is an essential mineral that plays a significant role in testosterone synthesis. Natural boosters appeal to many men because they frequently come with fewer side effects. For many men, dwindling testosterone can lead to decreased energy, reduced muscle mass, and a drop in sex drive.

Gender: Female

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