Weight matters most
Excess body fat, especially around the waist, lowers testosterone. Losing weight often raises it, and treating sleep apnoea helps too.
What to eat
There is no special testosterone diet. Balanced meals with vegetables, protein (dal, eggs, fish, chicken, paneer), whole grains and healthy fats support normal hormone levels. Very low-calorie crash diets and intense training without enough food can lower hormones.
Alcohol
Heavy drinking lowers testosterone and sperm production. Cutting down helps.
Vitamins and minerals
Zinc and vitamin D supplements help only if you are actually deficient. Ask for a test rather than taking them by default.
Boosters and gym supplements
- Testosterone boosters and herbal mixes have little evidence behind them
- Some gym supplements contain hidden anabolic steroids, which switch off the body’s own testosterone and can reduce fertility
- Avoid injections or tablets bought without a prescription
Sleep and exercise
Aim for 7 to 9 hours of sleep and regular exercise, including strength training.
This guide is for general educational purposes and does not replace individual medical advice, diagnosis or treatment. Consult your doctor for advice specific to your health.