Testosterone Support: Facts, Food and Fitness
It is a topic that attracts a lot of noise. How do you support healthy testosterone levels? The online conversation is full of myths and quick fixes, making it hard to know what actually works. The truth is, your daily habits have more influence than you might think.
This article cuts through the confusion. We will look at the evidence for what genuinely influences male hormones. We will cover practical habits you can build into your week, from sleep and strength training to the food on your plate. Forget the hype. Let's focus on what the science says.
The Truth About Testosterone and Ageing
First, it is important to understand how testosterone changes over time. According to the NHS, testosterone levels naturally decline by about one percent a year from a man's thirties or forties. This is a slow, steady process and is not the same as the sudden hormonal shift women experience during menopause. The idea of a "male menopause" is misleading.
For most men, this gradual decline is unlikely to cause any problems. Symptoms like low energy, mood swings, and reduced sex drive are often linked to lifestyle factors, not a true hormone deficiency. Stress, a poor diet, lack of exercise, and not getting enough sleep are common culprits. Before assuming hormones are to blame, it is worth looking at your daily routine.
The relevance of testosterone decline has been illustrated in a large UK Biobank cohort study of 150,000 men followed for eleven years. Lower circulating testosterone concentrations were associated with higher future all-cause and cancer-related mortality. However, this decline is now recognised to be largely due to factors associated with ageing, such as concomitant obesity and illnesses, rather than from ageing itself. This distinction matters because it means many of the factors are within your control.
Sleep: The Unsung Hero of Hormone Health
If you are looking for a simple, effective way to support your hormones, start with your sleep. Your body produces testosterone while you rest, particularly during deep sleep. Consistently failing to get enough quality sleep can have a noticeable impact.
Sleep is highly organised and divided into periods of non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. Stage 3 NREM sleep, also called slow wave sleep, occurs mostly during the first half of the biological night and is the stage of sleep that is most metabolically and hormonally active. This is when your body does much of its hormonal work.
Research published in the journal Reviews in Endocrine and Metabolic Disorders has shown a clear link between sleep duration and testosterone levels. When epidemiological and interventional studies are considered collectively, sleep loss and lower sleep duration are associated with lower morning, afternoon, and twenty-four-hour testosterone. One study found that sleeping for five hours a night for just one week lowered testosterone levels by ten to fifteen percent in healthy young men.
The impact is not limited to testosterone alone. Sleep restriction also creates an imbalance between testosterone and cortisol, the body's main catabolic hormone. Studies show that sleep restriction increases afternoon cortisol levels without affecting morning or twenty-four-hour cortisol. This reciprocal change imbalances anabolic-catabolic signalling because testosterone and cortisol are respectively the main anabolic and catabolic signals in men. All studies that restricted sleep to 5.5 hours per night or less reported increased afternoon cortisol.
Expert opinion suggests that adults aged between eighteen and sixty-four require seven to nine hours of sleep per night, whereas adults over sixty-five need seven to eight hours. Total sleep time decreases by ten to twelve minutes for each decade of life from age twenty to sixty years, but does not change thereafter. Getting a full night of quality sleep is one of the most effective things you can do for your hormonal health.
Strength Training: Build More Than Just Muscle
Regular exercise, particularly strength training, is another powerful tool. High-intensity workouts and resistance training have been shown to provide a temporary boost in testosterone levels. This does not mean you need to spend hours in the gym every day. Consistency is more important than volume alone.
Resistance exercise has been shown to elicit a significant acute hormonal response. Research indicates that this acute response is critical to tissue growth and adaptation. Testosterone increases immediately after heavy resistance exercise and typically returns to baseline or decreases fifteen minutes to one hour post-exercise. While this might seem like a short-term effect, the cumulative impact of regular training sessions creates an environment conducive to maintaining healthy hormone levels.
The type of exercise matters. Compound movements, which are multi-joint exercises that engage multiple muscle groups simultaneously, elicit the greatest testosterone rise during training. Squats, deadlifts, bench presses, and rows are all examples of compound exercises. These movements stimulate the release of hormones like testosterone and growth hormone, which aid in muscle growth and recovery.
Training variables also play a role. Studies examining rest intervals have shown that using one to three minute rest periods between sets produces significant acute increases in testosterone concentrations at zero, five, and fifteen minutes post-exercise. Higher volume protocols, where volume refers to the total amount of work performed, show greater hormonal responses compared to lower volume sessions. Intensity matters too. High-intensity efforts, where you work close to your maximum capacity, are more effective at elevating testosterone than moderate-intensity training.
Frequency is another consideration. Research suggests that three to five workouts per week is optimal for most men. High-frequency training, such as five sessions per week compared to two, has been shown to increase testosterone production and improve the testosterone-to-cortisol ratio, which is a measure of recovery and adaptation. However, more is not always better. Overtraining can have the opposite effect, so recovery weeks every four to six weeks are recommended.
Aim for a balanced routine that includes compound exercises performed with sufficient intensity and appropriate rest intervals. While a single workout can provide a short-term lift, the long-term benefits come from making regular training a part of your lifestyle. Explore our men's products collection for supplements that can support your fitness journey.
Food for Thought: Nutrients That Support Hormones
A balanced diet is fundamental to overall health, and that includes your hormones. Certain nutrients play a key role in supporting normal testosterone production. The British Nutrition Foundation recommends a varied diet rich in whole foods for optimal men's health.
Zinc: Essential for Hormone Production
Zinc is a mineral that is essential for hormone production. The NHS recommends 9.5mg of zinc per day for men. Dietary zinc restriction has been shown to cause a significant decrease in serum testosterone after twenty weeks, with some studies reporting that zinc deficiency can cause up to a seventy-five percent drop in testosterone levels. This makes adequate zinc intake particularly important.
Good sources of zinc include shellfish, with oysters being the highest source, followed by crab, shrimp, and mussels. Red meat, poultry, and seeds such as pumpkin seeds are also excellent sources. If your diet is low in these foods, you may struggle to meet your daily zinc requirements through diet alone.
Vitamin D: More Than Just a Vitamin
Often called the "sunshine vitamin," vitamin D also functions as a hormone in the body. It supports normal muscle function, which is closely linked to strength training and testosterone. Multiple studies have found associations between vitamin D levels and testosterone concentrations in men.
The UK population is at particular risk of vitamin D deficiency due to limited sunlight exposure, especially during the autumn and winter months. The NHS recommends that everyone in the UK should consider taking a daily vitamin D supplement during these months. Dietary sources include oily fish such as salmon, mackerel, and sardines, as well as fortified foods.
Healthy Fats: Building Blocks of Hormones
Your body needs healthy fats to produce hormones, including testosterone. The British Heart Foundation highlights the importance of including unsaturated fats in your diet. Fats are not just an energy source; they are structural components of cell membranes and precursors to hormone synthesis.
Unsaturated fats, particularly omega-3, omega-6, and omega-9 fatty acids, are particularly important. Oily fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to support cardiovascular health and reduce inflammation. Avocados provide monounsaturated fats, while nuts and seeds offer a combination of healthy fats along with other nutrients like zinc and magnesium.
The British Heart Foundation notes that replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels. Our Omega 3-6-9 oils provide a balanced blend of these essential fatty acids in easy-to-swallow capsules, offering a convenient way to meet your daily needs.
Protein: Supporting Muscle Mass
Adequate protein intake is essential for muscle mass maintenance, and muscle mass is positively associated with testosterone levels. The British Nutrition Foundation notes that men require more protein than women due to their typically higher muscle mass and activity levels. Complete protein sources, which contain all essential amino acids, are particularly valuable. These include meat, fish, eggs, and dairy products, as well as plant-based options like quinoa and soy.
Myths and Misconceptions
The conversation around testosterone is filled with misinformation. A recent article in The Guardian highlighted how social media is driving men to seek unnecessary treatments. The article reported that around three hundred UK endocrinologists are seeing patients from private clinics weekly, many of whom have been started on testosterone despite having normal levels.
Professor Channa Jayasena from Imperial College London stated that there is no evidence that testosterone levels above 12 nmol/L are beneficial for symptoms. Yet some clinics are starting men on testosterone replacement therapy with levels below 18 nmol/L, which includes a significant portion of the healthy male population. This is concerning because taking testosterone when it is not medically needed can suppress your body's natural production and lead to serious health problems.
One common myth is that feeling tired or having low motivation is a sure sign of low testosterone. As the NHS points out, these symptoms are often caused by other factors. The Guardian article notes that symptoms such as lack of muscle and depression are not clearly associated with low testosterone. The symptoms that are clearly associated include erectile dysfunction, decreased sexual interest, and fewer morning erections.
Another misconception is that more testosterone is always better. The NHS defines late-onset hypogonadism objectively as requiring three sexual symptoms in conjunction with a total testosterone below 11 nmol/L and free testosterone below 220 pmol/L. This is the threshold at which testosterone replacement therapy may be appropriate. For men above these levels, the focus should be on lifestyle factors rather than medical intervention.
A Practical Weekly Protocol
Supporting your hormonal health does not require extreme measures. It comes down to consistent, healthy habits built into your weekly routine. Here is a practical approach based on the evidence.
Sleep: Aim for seven to nine hours per night if you are between eighteen and sixty-four, or seven to eight hours if you are over sixty-five. Prioritise the first half of the night, when slow wave sleep predominates. Maintain a consistent sleep schedule, even on weekends. Avoid sleep restriction below 5.5 hours, as this is the threshold at which significant hormonal impacts occur.
Training: Schedule three to five strength training sessions per week. Focus on compound movements such as squats, deadlifts, bench presses, and rows. Use rest intervals of one to three minutes between sets. Train with sufficient intensity, working close to your maximum capacity on key exercises. Include a recovery week every four to six weeks where you reduce volume or intensity to allow for adaptation.
Nutrition: Ensure you are getting at least 9.5mg of zinc daily. Include oily fish in your diet at least twice per week to provide omega-3 fatty acids and vitamin D. Include healthy fats at each meal from sources like avocados, nuts, seeds, and olive oil. Ensure adequate protein intake to support muscle mass. Focus on a varied diet with whole foods as recommended by the British Nutrition Foundation.
If you are concerned about your hormone levels, speak to your GP. They can help you understand the full picture and recommend the best course of action. Blood tests can determine whether your testosterone levels are genuinely low or whether your symptoms are related to lifestyle factors. For high-quality supplements to support your healthy lifestyle, browse our range of men's health products.
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