Naturally increase testosterone - nutrition, training and supplements

Testosterone is the most important male sex hormone (androgen). In men, it is mainly produced in the testicles and influences a variety of functions: Muscle and bone development, libido, mood, energy levels, fat metabolism and even cognitive abilities. Women also produce testosterone - but in much smaller quantities (in the ovaries and peripherally in the tissue). Normal testosterone levels are important for health and well-being in both sexes. In men, levels are highest in young adulthood and gradually decline from around the age of 30 (approx. 1-2% per year). Low testosterone in old age can lead to reduced muscle strength, increased fat mass, listlessness, low mood and loss of libido.

Many men - especially over the age of 40 or 50 - are therefore interested in optimizing their testosterone levels in a natural way. However, younger men who may have suboptimal levels due to stress, poor diet or obesity can also benefit. Typical symptoms of low testosterone levels (medically: hypogonadism) are

• Chronic fatigue, low drive
• Declining sexual desire (loss of libido) and erectile dysfunction
• Difficulty building muscle, reduced strength
• Increase in body fat (especially on the stomach)
• Mood swings, irritability or depressive moods

Important: Such complaints can have many causes, not just testosterone deficiency. Ideally, you should have your hormone status checked by a doctor before embarking on "testosterone therapy" - whether natural or medicinal. For an accurate diagnosis, testosterone is usually measured in the early hours of the morning (as it is highest in the morning). In addition to total testosterone, free, biologically active testosterone should also be considered. A moderate decline in testosterone with increasing age is normal and does not necessarily require treatment as long as there are no symptoms. Only when there is a real deficiency do doctors speak of hypogonadism requiring treatment. This article is primarily about methods to keep testosterone levels within normal limits or to increase them slightly - naturally. We are not talking about illegal steroid abuse or prescription testosterone supplements, but about lifestyle and nutritional supplements. These approaches are particularly helpful when suboptimal lifestyle habits throttle hormone production.

1. nutrition: the testo turbo from the kitchen

"You are what you eat" - this also applies to testosterone. A healthy diet is the foundation for optimal hormone production. Here are the most important nutritional factors:

• Sufficient healthy fat: testosterone is synthesized from cholesterol. Very low-fat diets can therefore lower testosterone levels. Studies show that men who eat an extremely low-fat diet have lower testosterone levels than those with a moderate fat intake[14]. It is recommended that around 25-35% of calories come from fat, preferably unsaturated fats (olive oil, nuts, avocado) and also enough saturated fats in moderation (e.g. from organic meat, eggs, coconut oil). Cholesterol is not an enemy: the body needs it as a building block for hormones. Too low a cholesterol level can limit testosterone. So don't be afraid of eggs - they provide protein and cholesterol, which can be beneficial in moderation.
• Sufficient protein: Protein is important for muscle building and hormone balance. However, you should not rely exclusively on protein - a balanced mixed diet is better. Too much protein with very few carbohydrates can lower testosterone levels, as the body becomes stressed on a strict low-carb diet (cortisol rises, which can lower testosterone). So: proteins from high-quality sources (meat, fish, eggs, pulses) are important, but don't completely neglect carbohydrates (e.g. wholegrains, vegetables, fruit).
• Vitamins and minerals: Certain micronutrients are essential for testosterone production. One key substance is zinc. Zinc deficiency has been shown to lead to a drop in testosterone; conversely, in a study with older men, zinc supplementation (in the case of a pre-existing deficiency) almost doubled testosterone levels[1]. The EFSA has recognized: "Zinc contributes to the maintenance of normal testosterone levels in the blood." Good sources of zinc in the diet are meat, seafood (especially oysters), nuts and seeds. Vitamin D is also important: it acts more like a hormone in the body and correlates with testosterone. In a study of overweight men, vitamin D supplementation (3332 I.U. daily for one year) led to a significant increase in testosterone[2], while the placebo group remained unchanged. (In contrast, another study on healthy younger men found no increase in testosterone due to vitamin D after 12 weeks[10] - presumably because the initial values were not very low). It is therefore important to correct a vitamin D deficiency (ideally to a level of 40-60 ng/ml). Magnesium also helps: in one study, free testosterone increased when test subjects supplemented magnesium and exercised. Finally, vitamin _B6 contributes to the regulation of hormone activity (an official EFSA health claim) - which can also have an indirect positive effect on androgen levels. A varied, wholesome diet with plenty of vegetables, fruit, whole grains and high-quality proteins covers many of these micronutrients. In the event of a specific deficiency, targeted supplementation (e.g. zinc or vitamin D) may be advisable - ideally after a blood test and consultation with your doctor to avoid overdosing.
• Weight management: Nutrition naturally plays a key role here. Excess weight - especially belly fat - is an enemy of testosterone. Adipose tissue converts testosterone into oestrogen (through the enzyme aromatase). This is why obese men often have lower testosterone and higher oestrogen levels. The good news is that even moderate weight loss can turn this around. A systematic review from 2013 found that weight loss in obese men is associated with a significant increase in testosterone[9]. For every kilogram of body weight lost, testosterone increased by an average of around 0.6 %. Another meta-analysis showed that diet and exercise leading to 5-10% weight loss can raise testosterone levels from the hypogonadal range back into the normal range[9]. A recent review from 2024 also confirms this positive trend[7]. Conclusion: A targeted reduction of excess kilos - especially visceral fat - is one of the most effective natural measures to increase testosterone. A negative calorie balance, ideally combined with strength training (see next section), helps here. Caution: crash diets are counterproductive; they often increase the stress hormone cortisol and can actually lower testosterone. It is better to lose weight slowly and sustainably.

2. training: the booster from the gym

Physical activity - especially strength training - has an enormous influence on hormone levels. Exercise can increase testosterone levels both in the short term and in the long term if done correctly. Here are the key points:

• Strength training with heavy weights: Studies show that intensive strength training with basic exercises (squats, deadlifts, bench presses, etc.) causes an acute increase in testosterone levels[0]. In particular, training large muscle groups with a heavy load (85-95% of 1RM) and moderate volume leads to a significant short-term boost in testosterone after the workout[1]. This acute effect only lasts for a few hours, but over months of regular training it can lead to a "readjustment" of the hormone balance. Important: pay attention to progression and intensity - lukewarm weight training has little effect. It is better to train short and intensively than long and slack. Basic exercises with free weights not only stimulate testosterone, but also growth hormone.
• High Intensity Interval Training (HIIT): In addition to strength training, interval training also has positive effects. Studies on active men show that HIIT (e.g. sprints) can increase testosterone, while pure endurance training of long duration (marathon training) can actually lower testosterone[2]. An example protocol: 6×30 second sprint all-out with a 2 minute break - such units 2-3 times a week have been proven to increase testosterone while simultaneously reducing fat. If you combine HIIT with strength training, you have an ideal set-up.
• Avoid overtraining: Exercising too much, too often and for too long can have the opposite effect. Chronic overtraining (especially very high endurance volumes) causes testosterone to drop and cortisol to rise[3]. This can be seen in competitive long-distance runners: often low testosterone levels despite low body fat. For most normal exercisers, however, this is not an issue as long as you plan rest days and listen to your body. Rule of thumb: a maximum of 5-6 training sessions per week, at least 1-2 rest days, and no more than 90 minutes per session.
• Reduce body fat through training: As described in the nutrition section, losing weight leads to more testosterone. Training is the turbo for losing weight - especially strength training, as it maintains and builds muscle mass (muscle mass indirectly increases the basal metabolic rate). Any kind of exercise helps - even daily brisk walks reduce stress and help burn fat. But strength training in particular has a double benefit: acute hormone release, in the long term a better body composition profile (more muscle, less fat) - thus less aromatase activity in the fatty tissue, ergo more free testosterone.

To summarize: If you want to boost your testosterone naturally, there's no getting around regular, intensive training. Heavy weights and crisp interval sprints are particularly effective. At the same time, excessive endurance training in the ultra range should be avoided if the focus is on testosterone. A mix of 3-4× strength training and 1-2× HIIT per week, plus active recovery (walks, moderate sport) seems optimal. Important: plan sufficient recovery (sleep, see below) after training - because muscles and hormones grow during the rest phase.

3. sleep and stress management: invisible levers for testosterone

Many people pay attention to training and nutrition, but forget two fundamental factors: sleep and stress. They are real testosterone killers if they are neglected.

• Sleep, sleep, sleep: While we sleep, hormone production runs at full speed. Studies have shown that even a few nights of sleep deprivation can massively reduce testosterone levels. In one experiment, the daily testosterone levels of young men fell by up to 10-15% when they slept only 5 hours a night (for a week)[8]. This is roughly equivalent to "ageing" by 10-15 years in terms of testosterone[8]! Accordingly, getting enough sleep (7-9 hours for most adults) is one of the most important natural measures to keep testosterone levels high. Those who chronically sleep too little or get up frequently during the night often have lower morning testosterone levels. Tip: Make sleep a priority - a dark, well-ventilated, cool bedroom, fixed bedtimes and avoiding screens late at night help to improve sleep quality. Sufficient deep and REM sleep phases are particularly important - this is where a lot of hormones are released at night. Good sleep not only boosts testosterone, but also growth hormone and lowers stress hormones - a real fountain of youth.
• Reduce stress: Mental stress increases cortisol, and cortisol suppresses testosterone production. Constant stress at work, in the family or financial worries - all of these can have a biochemical effect on hormone levels. There is a biological "balance" between cortisol and testosterone: if the stress hormone is chronically high, testosterone often remains low. Therefore: stress management is testosterone management. Methods such as meditation, breathing exercises, yoga or simply conscious relaxation phases can work wonders. Studies show that men with high stress levels tend to have lower testosterone levels (often along with other unhealthy lifestyle factors such as poor sleep and diet). So try to identify stressors in your life and actively tackle them. This can also mean taking breaks, saying "no" and finding balance through hobbies/sports. Some natural helpers such as ashwagandha (see separate article) can support this - ashwagandha has been shown in studies to reduce cortisol by ~30% and increase testosterone slightly(not yet confirmed by EFSA)[4]. The links between stress reduction and testosterone are complex, but put simply, a relaxed body has the resources to produce more sex hormones than one that is constantly tense.

Social factors also play a role: good sex, pleasant company, laughter - all of these can increase testosterone in the short term. For example, studies show that simply watching an exciting soccer match (especially if the favored team wins) increases the testosterone levels of male spectators - presumably due to an evolutionary-biological feeling of dominance and victory. Conversely, social stress (arguments, competitive pressure, experiences of loss) lowers testosterone. Even attitude and demeanor could have an influence: In a small study, so-called "power poses" (standing with legs apart, chest out) measurably increased testosterone in 2 minutes, while "protective poses" (crouched posture) lowered it - an effect that is controversial, but shows how closely the psyche and hormones are intertwined.

4. natural supplements: plant power for more masculinity?

In addition to the basics of nutrition, training, sleep and stress management, there are some dietary supplements that are specifically advertised as "testosterone boosters". It is important to keep expectations realistic here: No pill or herb is going to catapult someone with very low testosterone into the high-performance range. But some substances do show moderate effects - especially if there is a deficiency. Here are the best known and the evidence:

• Zinc and magnesium: As mentioned above, zinc and magnesium are essential minerals for hormone production. A zinc supplement is particularly worthwhile if there really is a deficiency (e.g. in people who have an unbalanced diet or sweat a lot and lose minerals). In men with a normal supply of zinc, additional zinc hardly brings any extra testosterone. This is not the case with deficiencies: in a study of older men with a rather low zinc status, testosterone increased by over 50% after 6 months of zinc supplementation[1]. Magnesium can increase free testosterone in particular, as it binds to albumin and influences sex hormone-binding globulin (SHBG). One study found that 4 weeks of magnesium deficiency lowered testosterone levels, while magnesium supplementation (10 mg/kg) plus exercise significantly increased free testosterone[5]. Recommendation: 10-15 mg zinc per day (not significantly more, otherwise there is a risk of copper deficiency in the long term) and ~300-400 mg magnesium (citrate or bisglycinate are readily bioavailable) are reasonable dosages if required.
• Vitamin _D3: The sun vitamin is virtually a prohormone. As mentioned, testosterone in the vitamin D branch increased significantly in a one-year RCT study (from ∅ 10.7 to 13.4 nmol/l)[2]. More recent studies are partly inconsistent - a 2017 study on healthy men showed no effect after 12 weeks of vitamin D[10] (possibly because the initial values were not very low). All in all, anyone with a vitamin D deficiency (< 20 ng/ml) should correct it, as this is likely to be conducive to suboptimal testosterone levels. A meta-analysis (2021) of 17 RCTs with a total of 1774 men showed that vitamin D supplementation leads on average to a slight increase in total testosterone, especially in the case of pronounced baseline deficiency (source in progress). A sensible dose is usually 2000-4000 I.U. daily, depending on the level.
• Ashwagandha: We have already mentioned this adaptogen: in a placebo-controlled study with young men, ashwagandha increased testosterone levels by ~15%[4] and improved sperm quality, particularly in cases of stress (see detailed ashwagandha article). A moderate increase of ~14% compared to placebo was also found in overweight middle-aged men after 8 weeks of ashwagandha intake[11]. The mechanism is presumably via stress reduction (cortisol down) and direct effects on the testes (ashwagandha contains withanolides, which have an antioxidant effect and possibly protect Leydig cells). Conclusion: Ashwagandha can be a building block, especially when stress plays a major role. It is not a miracle cure, but can raise testosterone levels somewhat. Note: The links between the intake of ashwagandha and increased testosterone levels have not yet been confirmed by the EFSA; further studies are required.
• Shilajit: Also discussed in detail in its own article: In a clinical study of 45-55-year-old men, shilajit (2×250 mg/day) significantly increased total and free testosterone compared to placebo[3]. DHEA also increased. There is less data for younger men, but in subfertile men shilajit also had a positive effect on androgens (improved sperm parameters in one study). Shilajit provides minerals and fulvic acid - how exactly it affects hormones is not conclusively clear (possibly by improving mitochondrial function in the testicles). Important: Only use shilajit in its pure and tested form (see shilajit article). It is not a mainstream supplement, but definitely an option if you want to kill several birds (energy, vitality and testosterone) with one stone. Note: The links between shilajit intake and increased testosterone levels have not yet been confirmed by EFSA; further research is needed.
• D-Aspartic Acid (DAA): Hyped for a while, but now sobering: DAA is an amino acid that increased testosterone in men by ~42% in a small study (after 12 days). However, follow-up studies could not confirm this strong effect - in some cases no difference was found compared to placebo (even in training studies). It is possible that DAA only works in men with low baseline testosterone. Overall, the evidence is rather mixed, and many booster products have since removed DAA from their formulas as it did not meet expectations.
• Tribulus Terrestris: A classic "testo herb" in many supplements, but science finds few robust effects. In studies on healthy men, Tribulus did not significantly increase testosterone or strength. At best, there are slight indications of benefits for libido and erectile dysfunction - but it does not significantly boost testosterone levels per se. Here the advertising promised more than it delivered.
• Fenugreek (fenugreek extract): Some supplements rely on fenugreek seed extract. There are actually a few studies (e.g. funded by manufacturers) that have shown moderate increases in free testosterone in young men and an improvement in libido. The mechanisms are unclear - perhaps it inhibits the conversion of testosterone to DHT or oestradiol. Independent confirmation is still pending. It is not harmful, but miraculous effects should not be expected. Note: The links between fenugreek and increased testosterone levels have not yet been confirmed by the EFSA.
• Fadogia agrestis: Popularized by social media (keyword Andrew Huberman), Fadogia is a Nigerian bush plant. Animal experiments actually showed significant increases in testosterone in rats[5] - in one study, the value increased 6-fold at high doses[5]. There is virtually no data available for humans. Many people experiment themselves, but caution is advised as there are no studies on humans.
• Maca: Maca root (Lepidium meyenii) from the Andes is traditionally used as a sexual enhancer. Interesting fact: Maca has been shown to increase libido and improve sperm quality, but it does not increase testosterone levels[6]. Studies on men showed no difference in hormone levels after taking maca[6], although sexual function subjectively improved. In other words, maca acts more as an aphrodisiac without changing testosterone levels. If you are looking for more desire, you can try Maca - but it is not a factor for testosterone in itself. Note: The links between taking Maca and increased libido have not been confirmed by EFSA; further studies are needed.

There are other dietary supplements (e.g. vitamin _K2, boron, certain flavonoids such as quercetin) that are being investigated. Boron, for example, showed an increase in free testosterone after 1 week in a small study, but there is hardly any data on this. Generally speaking, the basis for a healthy testosterone level is always lifestyle factors. Supplements can help, but their effects are usually moderate. Anyone hoping to solve all their problems with a pill will be disappointed. However, in combination with the right measures, they can be the icing on the cake.

5. practical tips: Increase testosterone naturally in everyday life

So how can all this be put into practice? Here are ten specific tips to help you boost your testosterone levels in everyday life:

1. Eat a healthy and balanced diet: Make sure you eat a wholesome diet with plenty of protein, vegetables and high-quality fats. For example, eggs and nuts provide valuable fats, and lean meat or pulses provide protein. Don't completely avoid carbohydrates - whole grain products, fruit and vegetables provide energy and fiber. You should avoid extreme diets (e.g. permanently < 10% fat) as they can damage your hormone balance. Incidentally, an occasional soy steak is not a problem: contrary to some myths, moderate soy consumption has not been proven to lower testosterone levels in men. In addition, studies show that spices such as garlic or ginger (in animal studies) can have a positive influence on testosterone levels - so there is no harm in adding healthy and tasty spices.
2. Ensure micronutrients: Provide your body with all the vitamins and minerals it needs. Zinc, magnesium and vitamin D are particularly important, as these nutrients are linked to testosterone levels (see above). Deficiencies should be avoided or compensated for. If necessary, a suitable dietary supplement can help - such as vitamin _D3+K2 tablets in winter or a zinc supplement if a deficiency has been identified. Tip: If in doubt, have a blood count done to check your vitamin D or zinc status, for example.
3. Lose excess pounds: If you are overweight (especially with belly fat), try to lose weight. A healthy body fat percentage helps to improve the body's hormonal balance. Even moderate weight loss often works: less fat means less aromatase activity - the enzyme that converts testosterone into oestrogen. With every kilo you lose, your testosterone level can rise a little. The motto is: take small steps towards a feel-good weight - crash diets are taboo (see above).
4. Train regularly for strength and power: Build enough exercise into your weekly schedule. A combination of strength training (e.g. 3-4 sessions per week of full-body or split training) and high-intensity intervals (1-2 short HIIT workouts) is ideal. Through heavy basic exercises such as squats or bench presses and intensive sprints, your body releases more testosterone and growth hormones. Important: Challenge yourself during training - gradually increase the weights or intensity to make progress. At the same time, give your body a rest to avoid overtraining (see next tip).
5. Ensureyou get enough sleep: Plan to sleep for around 7-9 hours every night - this is the time when your body produces hormones and regenerates. Set up a sleep-friendly environment: a dark, cool room and, if possible, no electronic devices before going to sleep. A consistent sleep rhythm (i.e. always going to bed and getting up at the same time if possible) also helps. Good quality sleep can have a noticeable effect on testosterone levels - even chronic sleep deprivation reduces them significantly (see above). Therefore: sleep is sacred for your hormone health!
6. Actively reduce stress: Persistent stress is poison for your testosterone, as it keeps the stress hormone cortisol high. Therefore, consciously incorporate relaxation into your everyday life. This could be meditation or breathing exercises in the morning, a walk in nature, yoga or simply a good book in the evening. Find out what brings you personally down best. It is also important to set priorities in everyday life: Perfectionism and constant availability quickly lead to constant stress. Learn to say "no" sometimes and plan breaks. Some natural helpers such as ashwagandha are said to have stress-relieving effects. Ultimately, a relaxed mind gives the body room to produce more testosterone.
7. Enjoy alcohol and nicotine in moderation: There is nothing wrong with an occasional beer at the weekend, but regular high alcohol consumption depresses testosterone production. Studies show that excessive alcohol consumption (e.g. > 5-6 drinks in one go) can significantly reduce testosterone levels in men[12]. Alcohol also increases the stress hormone cortisol. Therefore, try to drink alcohol only in moderation and avoid high-proof drinks. As a rough guide: no more than 1-2 alcoholic drinks per day - beyond that, the risk of negative effects increases significantly. You should also give up smoking - in addition to the many other negative effects on your health, it can impair blood circulation and upset your hormone balance. Your body (and your testosterone) will thank you for it.
8. Avoid environmental toxins: Some chemicals can act as so-called xenoestrogens in the body - that is, similar to estrogens, which can disrupt hormonal balance. One well-known example is bisphenol A (BPA), which is found in some plastics (e.g. old plastic bottles or can coatings). Studies suggest that BPA can lower testosterone levels and affect fertility[13]. Therefore, try not to heat food in plastic containers, use drinking bottles made of glass or stainless steel and look for BPA-free products. Pesticides on food and hormonally active ingredients in cosmetics (such as certain UV filters in sun creams) are also suspected of affecting the hormone balance. Switching to organic food and natural cosmetics can help to reduce these negative effects.
9. Positive social contacts and activity: Don't underestimate the effect of fun, a sense of achievement and intimacy on your hormones. A fulfilling sex life can have a positive effect on testosterone levels - just the feeling of excitement and closeness alone briefly increases testosterone. Competition and feelings of victory have a similarly stimulating effect: whether you score a goal at the sports club or win at a social game - success boosts your self-confidence and acts as a small testosterone boost. So make sure you have regular "happy moments": meet friends, laugh a lot, pursue your hobbies. Conversely, you should try to defuse chronic relationship stress or constant conflicts - such negative social factors have a lasting negative effect on testosterone levels.
10. No extremes - keep at it: Be patient and consistent. Natural improvements are usually moderate (often 10-30% above the initial level) and take some time. Don't go to extremes: Neither radical diets, excessive exercise nor dubious remedies will bring long-term success. Instead, it's the sum of the small adjustments that counts: a balanced diet, regular exercise, good sleep and little stress. Stay away from illegal steroids or uncontrolled hormones - the risks are enormous and such measures should only be taken by a doctor. Instead, it is important to stick with it and maintain a healthy lifestyle in the long term that offers your "inner king" an optimal environment. Because your body will thank you with a good portion of testosterone.

Conclusion: a holistic approach for more masculinity

Increasing testosterone naturally requires a holistic approach. No single measure will work wonders, but you can achieve a lot by working together. A balanced diet with sufficient good fat, protein and foods rich in vital substances lays the foundation. Regular strength training and high-intensity intervals signal to the body "I need muscles and power" - whereupon hormones are adjusted. Good sleep and stress reduction ensure that the hormonal axis can work optimally and no excess cortisol blocks the testo. And selected supplements can close any gaps or provide specific stimuli (such as ashwagandha for stress reduction or zinc in the event of a deficiency).

It is important to have realistic expectations. Natural methods lead to moderate improvements, usually in the order of a 10-30% increase if there was a deficiency in the first place. However, this can be the difference between feeling tired and feeling vital. The great advantage of natural enhancement is that it does not have the side effects of testosterone replacement therapy and improves general health at the same time. After all, the recommended measures - eating better, exercising, sleeping - are in themselves a benefit for body and mind.

If, despite all efforts, clear symptoms of testosterone deficiency persist, one should not hesitate to consult a doctor. There may be medical reasons (such as hypogonadism, metabolic disorders, etc.) that need to be treated. However, for many men (and also women with low androgen levels) the approaches described here will have a good effect. Even if testosterone only increases a little, body composition, performance and mood will usually improve - because these measures not only affect hormones, but also overall well-being.

To summarize: The "king of hormones" can be kept on his throne naturally if you create a species-appropriate environment for him. Give your body good food, challenge it physically, give it enough sleep and avoid chronic stress - then it will thank you with a good portion of testosterone. And with all the benefits that come with it: more power, more passion and a more positive outlook on life. With this in mind, go for it so that "man" feels fully in his power again - without any artificial tricks, but with a sustainably healthy lifestyle.

Frequently asked questions

Are there certain foods that can boost testosterone?
Some foods are often marketed as "testosterone boosters" - for example oysters (due to their high zinc content) or eggs (cholesterol supplier). Such foods do indeed provide important building blocks, but there is no miracle cure. The entire diet is crucial: A balanced diet with enough protein, healthy fats, vitamins and minerals creates the basis. Individual "superfoods" can be a good supplement (oysters, for example, provide zinc), but they are no substitute for a permanently good diet. All in all, variety and quality of food are more important than a specific food.

Does abstinence (no sex) increase testosterone levels?
Some claim that sexual abstinence increases testosterone. In small studies, slightly higher testosterone levels were indeed measured in the short term after about a week of abstinence. However, this effect is not sustainable and not particularly strong. Nor does frequent sexual activity lead to a permanent "depletion" of testosterone - the body continuously produces new hormone. Regular sexual activity - whether through sexual intercourse or masturbation - has a positive effect on mood and stress reduction, which indirectly benefits the hormone balance. It is therefore important to have a healthy sex life in which you feel comfortable. Prolonged abstinence, on the other hand, does not lead to significantly higher testosterone levels in the long term.

When should you think about testosterone therapy?
The measures described in this article are aimed at optimizing the natural testosterone balance. However, if a genuine testosterone deficiency (hypogonadism) has been diagnosed and there are clear symptoms, medically prescribed testosterone replacement therapy may be advisable. This is decided by the endocrinologist or urologist on the basis of blood values and symptoms. Such therapy (e.g. in the form of injections or gel) should always be supervised by a doctor. For healthy men without pathologically low levels, on the other hand, testosterone supplementation with medication is neither necessary nor recommended - natural methods are completely sufficient here. Under no circumstances should you take testosterone preparations on your own - this would not only be illegal, but also entails considerable health risks.

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