Testosterone levels naturally decline with age, but there are simple ways to keep them within an optimal range. Read on to learn how…
When you hear the word “testosterone,” the first thing that might come to mind is sex. While it plays a key role in sperm production and sex drive, testosterone is about more than what happens in the bedroom. According to the U.S. National Institutes of Health, this hormone is also essential in maintaining fat distribution, bone density, muscle strength and red blood cell production.
Testosterone levels typically peak during adolescence—around age 17, according to Harvard Health Publishing. They stay relatively high for the next two to three decades, but gradually decline with age. Low testosterone levels can impact not only sexual health but also body composition and emotional well-being, as noted by researchers at the Mayo Clinic.
Fortunately, maintaining healthy testosterone levels isn’t complicated. From increasing your vitamin D intake to managing stress, these strategies can help keep your levels in check.
D and Zinc
Vitamin D deficiency is a common cause of low testosterone, according to Apollo Diagnostics. To counter this, make sure you’re getting enough vitamin D through foods like salmon, tuna, sardines, beef liver and dairy products. You can also take a daily vitamin D supplement—or get outside for some morning sun exposure.
Zinc deficiency is another important factor linked to low testosterone. Adding zinc-rich foods to your diet can help. Health Direct recommends sources like bread, white rice, oats, oysters, crab and beef steak.
Power Up with Greens
Leafy greens aren’t just good for your skin and digestion—they can also support healthy testosterone levels. According to Verywell Health, greens like kale and spinach are rich in magnesium, a mineral that positively impacts testosterone levels. Cruciferous vegetables like cabbage and broccoli contain indole-3-carbinol, a compound that may help regulate hormones.
Cut Back on Booze
If you’re a regular drinker, this one might sting. Healthline reports that heavy drinkers who consume more than 15 drinks per week are at higher risk for low testosterone levels and erectile dysfunction. To lower the risk, the U.S. Centers for Disease Control and Prevention advises limiting alcohol to no more than two drinks per day—or consider cutting it out entirely.
Move Your Body
Testosterone levels and weight are closely linked. A 2024 study by Brzozowska et al. found that total testosterone increased by 0.6 percent for each kilogram of weight lost. If you’re struggling with obesity, regular exercise can boost testosterone levels, reduce excess weight and lower risks for conditions like type 2 diabetes and heart disease.
Sleep Well
Lack of sleep can significantly impact testosterone production. According to Balance My Hormones, one study found that testosterone levels dropped by 15 percent in people who slept only five hours per night. To optimize your levels, aim for seven to ten hours of quality sleep. Create a calming bedtime routine, put your phone away before bed and consider drinking a glass of warm milk to promote relaxation.
Manage Stress
Chronic stress can wreak havoc on hormone levels, including testosterone, says Dr. Joshua Smith in an article for Medichecks. While stress is inevitable, finding healthy ways to cope—such as meditation, listening to calming music, eating well and getting enough sleep—can make a big difference. Spending time with loved ones can also help build a strong support system.
Photography & Styling Ronald Liem
Model Christian James