Holistic Ways to Support Your Testosterone: An Evidence-Based Approach

Written by: Brilliant Staff

Fact checked by: SaVanna Shoemaker, MS, RDN, LD

Holistic Ways to Support Your Testosterone: An Evidence-Based Approach

Hello, health enthusiasts! Are you interested in naturally supporting your testosterone levels? Whether you're seeking to optimize your workouts, enhance your mood, or improve libido, maintaining a healthy testosterone balance is intrinsic to your wellness goals. 

Let's delve into the latest research-backed lifestyle modifications and strategies, including supplements, that support testosterone production.

What is Testosterone, and Why is it Important?

Testosterone is predominantly a male hormone, albeit women also possess it in smaller quantities. It profoundly affects various physical traits such as muscle mass and strength, facial and body hair, fat distribution, and bone density. Moreover, testosterone assists in a man's sexual development and functions.

T levels are directly related to several areas of health, such as energy levels, mood, muscle mass, and libido. Therefore, striving for balanced testosterone levels benefits our overall health and vitality.

Strategies to Support Healthy Testosterone Levels

Regular Exercise and Resistance Training

Evidence from research strongly advocates for physical exercise as one of the most effective methods to support testosterone levels, particularly resistance training and high-intensity interval training (HIIT).

Balanced Diet

A balanced diet comprising proteins, carbohydrates, and fats is fundamental to your health and optimizing hormone production. Studies reveal that eating whole, nutrient-dense foods may foster optimal testosterone levels.

Sunlight or Vitamin D Supplements

Vitamin D, the ‘sunshine vitamin,’ has a critical role in testosterone production in men. One study demonstrated that supplementing diets with around 3,000 IU of vitamin D3 daily helped testosterone levels.

Getting Adequate Sleep

Quality rest is as essential to our testosterone production as it is to our overall health. A 2019 review of data from over 2,200 males over the age of 16 found that sleep-deprived men had notably lower testosterone levels.

Manage Stress

Stress can lead to high levels of the hormone cortisol, which can interfere with testosterone production. Engage in relaxation exercises, prioritize quality sleep, incorporate regular laughter, and maintain a balanced diet for better stress management.

Limit or Eliminate Sugar

High sugar intake can lead to insulin resistance, which may decrease testosterone levels. It's suggested to reduce sugar intake to help maintain appropriate testosterone levels.

Testosterone Supplements

Testosterone supplements, rich in botanical extracts, vitamins, and essential minerals, can provide holistic support for promoting testosterone production. 

The following supplements are backed by research:

  • D-Aspartic Acid: This amino acid can potentially increase luteinizing hormone, encouraging Leydig cells in your testicles to make testosterone.
  • Vitamin D: This 'sunshine vitamin' is crucial in promoting healthy testosterone production.
  • Zinc: This vital mineral is linked to testosterone production. Adequate zinc levels can support testosterone production.
  • Shoden Ashwagandha: This highly bioavailable form of ashwagandha is also known for its stress-eliminating properties. Ashwagandha can promote testosterone levels, with research showing up to a 14.7% larger increase in men who took this supplement compared to men who received a placebo.
  • Shilajit Extract: A sticky substance found in Himalayan rocks, Shilajit is rich in fulvic acid and several minerals. It can potentially support testosterone levels in men.

Always ensure that the products you choose undergo independent testing for quality and purity by third-party organizations. And importantly, consult a healthcare provider before beginning a new health supplement or instigating significant changes to your regimen.


While the strategies above might help you maintain healthy testosterone levels, remember that achieving balanced hormonal levels takes time and consistency. We strongly recommend consulting with your healthcare provider, plans to start a new health regimen, and any other health-related concerns.

Health is a marathon, not a sprint. So maintain patience, be consistent, and stay informed! Stay healthy, stay curious, and keep growing!


  1. Chen, Liang et al. Reproductive Biology and Endocrinology : RB&E vol. 16,1 61. 23 Jun. 2018, doi:10.1186/s12958-018-0378-2
  2. Lopresti, Adrian L et al. American Journal of Men's Health vol. 13,2 (2019): 1557988319835985. doi:10.1177/1557988319835985
  3. Nassar, George N. and Stephen W. Leslie. StatPearls, StatPearls Publishing, 2 January 2023.
  4. Pandit, S et al. Andrologia vol. 48,5 (2016): 570-5. doi:10.1111/and.12482.
  5. Patel, Premal et al. World Journal of Urology vol. 37,7 (2019): 1449-1453. doi:10.1007/s00345-018-2485-2
  6. Pilz, S et al. Hormone and Metabolic Research = Hormon- und Stoffwechselforschung = Hormones et Metabolisme vol. 43,3 (2011): 223-5. doi:10.1055/s-0030-1269854
  7. Topo, Enza et al.Reproductive Biology and Endocrinology : RB&E vol. 7 120. 27 Oct. 2009, doi:10.1186/1477-7827-7-120
  8. Vingren, Jakob L et al. Sports Medicine (Auckland, N.Z.) vol. 40,12 (2010): 1037-53. doi:10.2165/11536910-000000000-00000
  9. Zamir, Amit et al. Nutrients vol. 13,10 3375. 25 Sep. 2021, doi:10.3390/nu13103375
  10. Zueger, Regula et al. Stress (Amsterdam, Netherlands) vol. 26,1 (2023): 2199886. doi:10.1080/10253890.2023.2199886