Testosterone is more than just a hormone—it’s a key player in energy, focus, physical strength, recovery, and how we perform under pressure. As we age, levels often decline, but there are natural, sustainable, and effective strategies to help maintain healthy testosterone.
Here are five science-backed actions to support optimal levels and performance:
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Correct Nutrient Deficiencies
Testosterone production hinges on several key nutrients: vitamins A, D, B1, B2, B3, and minerals like magnesium, zinc, iron, sodium, and chloride. Even subtle deficiencies can sabotage your body’s ability to make and utilise hormones effectively.
Start with real food. Then, if needed, run a micronutrient panel and personalize your nutrition plan accordingly. Supplement smart—don’t guess.
Pro tip: Vitamin D alone can make a significant impact, especially if your levels are suboptimal.
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Improve Body Composition
Fat tissue contains an enzyme called aromatase, which converts testosterone into estrogen. Carrying excess fat, particularly around the belly, can disrupt hormonal balance. But don’t swing too far in the other direction—going ultra-lean can send a “famine” signal to your brain, reducing testosterone production.
A healthy target for most men: 12–17% body fat.
The formula? Combine strength-based resistance training with strategic nutrition to build muscle and burn fat without tipping into deficiency.
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Watch the Protein / Carb Balance
Many follow high-protein, low-carb diets to shed fat—but taken to extremes, this can drop testosterone by as much as 33%.
Here’s why: digesting protein creates sulphur-containing amino acids, which require B6, molybdenum, and glycine for safe metabolism. Without these, sulphite can accumulate, stress your liver, deplete antioxidants like glutathione, and suppress hormone production.
Balance is key. If you’re low-carb and noticing energy dips, irritability, or reduced performance, your diet may need rebalancing—not more restriction.
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Support Mitochondrial Function
Your cells need energy to produce hormones. The tiny power plants inside your cells—mitochondria—play a big role in testosterone synthesis.
To support mitochondrial health:
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Prioritise resistance training
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Use targeted supplements like TMG (trimethylglycine), glutamine, and L-carnitine
These interventions can boost cellular energy and help support hormone output.
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Explore Evidence-Based Herbal Support
Several herbs have shown promise in human trials for supporting testosterone:
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Tongkat Ali – May enhance free testosterone and libido
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Ashwagandha – Reduces cortisol, supports testosterone in stressed individuals
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Fenugreek – May improve libido and energy
These are not magic pills, but when used in the right context—alongside other lifestyle interventions—they can be powerful allies.
When to Seek Medical Advice
If you’re experiencing significant or persistent symptoms—low energy, poor concentration, diminished performance, or mood issues—it may signal a deeper deficiency.
In such cases, Testosterone Replacement Therapy (TRT) might be warranted. But it should never be a first step without proper evaluation.
Always consult a qualified healthcare professional before starting supplements, training plans, or hormonal therapies.
Expert Support from Levitas Clinics
For those seeking trusted guidance on hormonal health, Levitas Hormone Clinic offers expert care under its Hormones for Life program. As leading specialists in hormone optimisation based in London and Surrey, Levitas provides advanced diagnostics, evidence-based treatments, and personalised support to help men regain vitality and balance.
Visit www.levitasclinics.com to learn more or to book a consultation with one of the UK’s leading hormone experts.
