If your energy has crashed, your libido isn’t what it used to be, or you’re putting on weight despite training, you might be wondering if low testosterone is the cause, and how to increase your levels.
Low testosterone affects 1 in 4 men (aged 30-79), and the internet is crowded with flashy “boosters” that promise quick fixes. Some help, many don’t, and a few aren’t safe.
Here we break down what testosterone does, the proven medical and natural ways to boost it, and how to avoid wasting time (and money) on unproven shortcuts.
Why is testosterone important?
Testosterone is the main male sex hormone. It fuels libido, muscle growth, strength, mood, and energy. When levels dip, the impact shows up everywhere, in the bedroom, in the gym, and in daily life.
Common symptoms of low testosterone include:
- Low sex drive and weaker erections
- Persistent fatigue and poor recovery
- Muscle loss and increased body fat
- Hot flushes and sweats
- Low mood, brain fog, or poor focus
- Weight gain, especially around the waist
- Enlarged breast tissue (gynaecomastia)
Untreated low testosterone is linked with broader health risks like higher rates of osteoporosis, type 2 diabetes, cardiovascular disease, and mood disorders, plus a lower quality of life. Some studies also suggest a possible link with dementia risk.
Some men worry that frequent masturbation might lower testosterone, but studies show it doesn’t have a lasting effect.
Supplements to increase testosterone
“Testosterone boosters” are widely advertised, but most lack solid evidence. A review of 50 top-selling products found only 24.8% had any evidence of increasing testosterone, 10.1% had data showing a decrease, and 61.5% had none at all. Many also exceeded safe vitamin and mineral upper limits.
Which supplements might help testosterone levels?
While there’s no strong evidence that so-called testosterone boosters can dial up your T levels, the following supplements can be helpful if your blood tests or diet show a gap. But they are not a substitute for lifestyle changes or clinician-led treatment.
- Zinc: Even mild zinc deficiency can reduce testosterone, and replacing zinc can bring levels back toward normal. The right dose depends on your diet and labs.
- Vitamin D: In one randomized trial of men with low vitamin D, taking 3,332 IU daily for a year raised average testosterone from about 10.7 to 13.4 nmol/L, while the placebo group did not change. If your vitamin D is already normal, benefits are less likely.
- Ashwagandha and fenugreek: A systematic review of 32 randomised trials of herbs and testosterone levels found the most consistent testosterone increases were with ashwagandha and fenugreek, though studies are small, mixed in quality, and the benefit may be indirect. See our guide on whether ashwagandha increases testosterone for more detail.
How to boost testosterone naturally
The most reliable natural way to support testosterone is through embarking on a healthier lifestyle.
- Lose excess weight. Obesity is strongly linked to lower T. Men with BMI ≥30 had about 30% lower testosterone than lean men. Losing fat helps reverse this.
- Lift weights (and don’t overtrain). Regular resistance training improves body composition and supports healthy hormones; excessive training can blunt testosterone responses.
- Sleep enough. Just one week of restricted sleep cut daytime testosterone by roughly 10–15% in healthy men. Aim for 7–9 hours.
- Don’t go ultra–low-fat. Very low-fat diets are associated with small reductions in total and free testosterone; keep dietary fat balanced rather than minimal, and focus on foods that boost testosterone.
- Cut back on alcohol. Chronic alcohol use lowers circulating testosterone in men.
- Stop smoking. Testosterone tends to be higher in non-smokers than in smokers.
- Manage stress. Persistently high cortisol can suppress testosterone over time.
Medical treatments to boost testosterone
Before considering medication, we recommend optimizing sleep, diet, and alcohol intake, as these heavily influence testosterone levels.
While lifestyle changes can help, some men need medical support to get their testosterone levels back to a healthy range. If symptoms point to low T, the first step is proper testing.
In the UK, the British Society for Sexual Medicine recommends treatment for men with symptoms and testosterone levels consistent with testosterone deficiency. During treatment, it suggests aiming for a testosterone level between 15 and 29 nmol/L.
With Voy you can order a fast, finger-prick blood test to do at home. A clinician reviews your results, confirms whether your testosterone is low, and advises on next steps without the usual waiting rooms.
If your blood tests confirm low T, testosterone replacement therapy (TRT) is a highly effective option.
What is testosterone replacement therapy (TRT)?
TRT works by restoring testosterone to a healthy range, reversing many symptoms. Unlike “testosterone boosters” sold online, TRT uses regulated medicines prescribed by clinicians.
Forms of TRT available in the UK:
- Gels or creams, daily: needle-free, easy to adjust, require consistent daily use and care to avoid skin-to-skin transfer.
- Short-acting injections (enanthate or cypionate): traditionally every 2-3 weeks, now frequently split to weekly for steadier levels.
- Long-acting injection (testosterone undecanoate): given in clinic about every 10–14 weeks, very stable levels.
- Mixed-ester injection (Sustanon): typically every 3 weeks, intervals can be tailored to reduce peaks and troughs.
- Pellets/implants: placed under the skin every few months, harder to fine-tune so less common.
- Oral capsules: can produce fluctuating levels, not a first-line choice in UK practice.
For those using injectable TRT, understanding how and where to inject testosterone can make the process smoother and more comfortable.
TRT at Voy
We focus on the most popular, well-studied, and highly effective options in UK practice:
- Injections - most effective form of treatment
- Daily topical creams - for patients who are afraid of needles
Is it safe to boost testosterone levels?
Yes. When prescribed, monitored by clinicians, and done with the right plan, TRT is safe.
Testosterone is a controlled drug in the UK and is only available on prescription. Buying testosterone or anabolic steroids online or without a prescription is unsafe and often illegal. Misuse can suppress your body’s own testosterone production and harm fertility, heart, and liver health.
At Voy, we use regulated medicines and a secure supply chain. Black-market products, by contrast, are often low quality - around 36% are counterfeit and 37% substandard. We keep TRT treatment safe with regular blood tests, dose adjustments, and checks on key health markers like haematocrit, PSA, cholesterol, liver, kidney, weight and heart health. With us, you get holistic care, not just testosterone management.
Getting started with TRT
TRT is safe, effective and can be life-changing for men with low testosterone. With the right monitoring and medical support, most men can expect significant, lasting benefits.
Wondering if low testosterone is holding you back? Take our short quiz to see if TRT could help you get back to feeling your best.
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