How to naturally boost testosterone

Testosterone therapy and testosterone supplements are often hyped as the ultimate cure to the reduced sexual desire common in aging men. Testosterone also is promoted as the answer to increased body fat, reduced muscle mass and lower energy levels.

But Mayo Clinic experts say not so fast. Lifestyle changes can be effective at increasing testosterone levels. And they can do so without side effects that are common with supplements or injections.

What is testosterone?

Testosterone is the hormone needed for developing male sex organs and characteristics like facial hair. Testosterone levels begin to gradually decline after age 40.

If testosterone levels drop too low, a person might experience fatigue, a lower interest in sex and reduced muscle strength. But age-related testosterone decline doesn't require treatment or medication.

Instead, men may be able to increase their testosterone safely and naturally with these healthy lifestyle changes:

Exercise the way you like. Low testosterone levels are common in men who don't exercise. Both resistance training and aerobic exercise appear to increase testosterone production. So choose any activity you enjoy that builds strength or gets your heart pumping.

And make sure you fuel your workouts. Some research suggests that excessive exercise combined with not eating enough calories can lead to lower testosterone.

Maintain a healthy body weight. Diet and exercise can help you maintain a healthy body weight. Lower body fat is associated with higher testosterone levels.

A healthy weight also helps you maintain testosterone. When belly fat increases, testosterone in the fat cells can turn into the sex hormone estrogen. Women have more estrogen than men.

Manage stress. The hormone cortisol increases with stress. Cortisol is associated with a lower level of testosterone in the blood. Exercising, making time for recreation and taking breaks from stressful activities can help.

Eat a nutrient-rich diet. Certain health conditions can lead to an imbalance of male hormones. But eating plenty of fruits, vegetables, nuts and fiber can help reduce the risk of many health conditions. Plus, research suggests that diets high in protein and low in carbohydrate may be linked to lower testosterone levels.

Avoid xenobiotics. Xenobiotics are compounds that mimic the body's hormones and might interfere with testosterone, which can lead to reproductive disorders. Try to avoid:

• Bisphenol A (BPA): BPA is found in plastics and Styrofoam. Do not microwave food in containers that aren't meant to be microwaved. This includes sandwich bags, Styrofoam and containers that aren't meant to be reused, like the ones sour cream comes in. Containers with BPA might be marked with recycle codes 3, 6 or 7.

• Phthalates: These are chemicals used in a variety of hygiene products like shampoos and colognes. Try to purchase products marked phthalate-free.

• Organophosphates: These compounds are found mostly in pesticides and herbicides. Avoid using them on your lawn, and be sure to rinse your fruit and vegetables before eating them.

Get some sleep. Since testosterone is mainly made during deep sleep, long periods without sleep can lead to low testosterone. Let your health care professional know if you have sleep concerns. Your health professional may be able to adjust medications or offer treatments to help.

When to consider testosterone therapy

For some people, prescription-level testosterone therapy can be beneficial. It may be used in transgender men and in cisgender men who have medical conditions that reduce production of testosterone. These might include genetic or pituitary gland issues and damage from chemotherapy.

Health care professionals usually test testosterone levels to determine if therapy would be beneficial.

Testosterone therapy can come with side effects, though. People who undergo testosterone therapy may experience enlarged breasts, increased production of red blood cells and reduced sperm count.

Some men try testosterone boosters, which are supplements available without a prescription. They contain ingredients like fenugreek and zinc, which are associated with higher testosterone levels.

Health care professionals don't typically recommend boosters. These supplements are not regulated and can interact with medications. If you do try them, make sure your health care professional and pharmacist are aware.

Instead, health care professionals use testosterone therapy. These prescription solutions have a known amount of testosterone and can be monitored.