Optimising Testosterone Naturally: A Functional Approach to Men’s Hormone Health

Maintaining healthy testosterone levels is essential for men’s overall wellbeing. From energy and mood to muscle mass, metabolic health, and libido, this key hormone influences multiple systems throughout the body.

Testosterone levels naturally decline with age, typically beginning around age 30, with an average decrease of approximately 1% per year. Lifestyle factors such as chronic stress, poor sleep, inactivity, toxin exposure, nutrient deficiencies, and excess body fat can accelerate this process, contributing to symptoms such as fatigue, low motivation, reduced strength, lower resilience, and mood changes.

While many over the counter “testosterone boosters” promise rapid results, the science tells a more nuanced story. Research suggests that most supplements do not dramatically increase testosterone levels in healthy individuals. Instead, many nutrients work by correcting deficiencies and supporting the body’s natural hormone production pathways.

From a functional nutrition perspective, the goal is not simply to “boost” testosterone, but to optimise the systems that regulate hormonal balance, including sleep, stress management, movement, nutrition, gut health, and metabolic health.

Two commonly overlooked factors in hormone health are how the body processes testosterone and the connection between gut health and hormones.

Understanding Aromatase

The body contains an enzyme called aromatase, which converts some testosterone into oestrogen. This process is completely normal and beneficial in healthy amounts. Small amounts of oestrogen support bone health, brain function, and cardiovascular health in men.

Problems can arise when aromatase activity becomes excessive. Higher levels of body fat can increase aromatase activity, causing more testosterone to be converted into oestrogen and leaving less available for other functions. Factors such as body composition, liver health, alcohol intake, and lifestyle habits can all influence this balance.

Because of this, supporting overall hormone balance is often more effective than focusing only on increasing testosterone.

The Gut–Hormone Connection

The digestive system does more than break down food. Gut bacteria also help regulate how hormones are processed and removed from the body. Poor gut health may affect how efficiently excess hormones are cleared, potentially influencing hormone balance.

Good digestion is also important for absorbing nutrients involved in testosterone production, including zinc and magnesium. Eating a varied, fibre-rich diet can therefore indirectly support hormone health.

Alongside gut health, several other lifestyle and environmental factors can significantly influence testosterone production, hormone balance, and how effectively the body uses hormones over time.

Testosterone may also play a more direct role in gut function than previously thought. Emerging research suggests it can contribute to gastrointestinal health by supporting normal motility (how food moves through the gut), reducing inflammation, and helping maintain gut barrier integrity. Lower testosterone levels have been associated in some studies and animal models with slower gut transit, constipation, and increased risk of digestive dysfunction, including IBS-like symptoms.

Perhaps one of the most interesting areas of research is the bidirectional relationship between testosterone and the gut microbiome. Early findings indicate that testosterone can influence the composition and activity of gut bacteria, while gut microbes may also affect hormone metabolism and overall endocrine balance.

Sleep: One of the Biggest Factors

Much of the body’s daily testosterone production occurs during sleep. Poor-quality or insufficient sleep can significantly reduce testosterone levels over time.

Aim for 7–9 hours of consistent, high-quality sleep each night. Maintaining a regular sleep schedule, reducing screen time before bed, and creating a dark, cool sleeping environment can all help improve sleep quality.

Exercise and Healthy Body Weight

Resistance training, such as weightlifting or bodyweight exercises is one of the most effective lifestyle habits for supporting healthy testosterone levels. It helps maintain muscle mass, improve insulin sensitivity, and support overall metabolic health.

Carrying excess body fat may increase aromatase activity, so combining regular exercise with balanced nutrition is beneficial for both hormone health and long-term wellbeing.

Stress and Cortisol

Chronic stress increases cortisol, the body’s main stress hormone. Persistently elevated cortisol levels may interfere with testosterone production and overall hormone balance.

Simple stress-management habits such as walking, mindfulness, breathing exercises, social connection, and regular physical activity can help lower stress levels and support recovery.

Xenoestrogens and Everyday Exposure

Xenoestrogens are synthetic or environmental compounds that can mimic oestrogen like activity in the body. They are found in some plastics, pesticides, industrial chemicals, cosmetics, and household products. While occasional exposure is difficult to avoid completely, reducing long-term exposure may help support overall hormone balance.

Common sources of xenoestrogen exposure include:

• Plastic food containers and plastic water bottles, especially when heated
• Non-stick cookware with damaged coatings
• Some pesticides and herbicides used on conventionally grown produce
• Certain cosmetics, fragrances, and personal care products
• Canned foods lined with chemicals such as BPA
• Receipts printed on thermal paper

Some of the most discussed compounds include BPA (bisphenol A), phthalates, parabens, and PFAS chemicals.

Ways to Reduce Exposure

Practical ways to lower exposure to xenoestrogens include:

• Avoid microwaving food in plastic containers
• Use glass or stainless-steel bottles and food storage containers when possible
• Choose fragrance-free or more natural personal care products
• Wash fruits and vegetables thoroughly
• Reduce use of heavily processed and packaged foods
• Replace damaged non-stick cookware
• Wash hands after handling receipts 

These steps are not about eliminating all exposure, which is unrealistic, but about reducing unnecessary sources where practical.

Nutrients and Natural Supplements

Several nutrients are strongly linked to healthy testosterone production and overall hormonal function:

• Zinc — Important for testosterone production and immune function. Found in meat, shellfish, seeds, legumes, and nuts.
• Vitamin D — Functions similarly to a hormone in the body and is associated with healthy testosterone levels. Sunlight exposure is the main source, though supplementation may help people with low levels.
• Magnesium — Supports muscle function, sleep quality, stress regulation, and normal testosterone activity. Found in leafy greens, nuts, seeds, whole grains, and dark chocolate. 

Some herbal and adaptogenic supplements may also support hormone balance, mainly through stress and cortisol regulation:

• Ashwagandha — One of the most well-studied adaptogens for stress reduction. Some human research suggests it may modestly support testosterone levels, particularly in men under chronic stress, likely through lowering cortisol and improving recovery.
• Rhodiola rosea — An adaptogenic herb traditionally used to support energy, fatigue resistance, and mental performance. It may indirectly support hormone balance by helping regulate stress responses.
• Holy Basil (Tulsi) — Commonly used in traditional Ayurvedic medicine for stress support. It may help support healthy cortisol regulation, which can indirectly contribute to balanced testosterone levels. 

Results from supplements vary between individuals, and they are generally most effective when combined with good sleep, nutrition, exercise, and stress management.

Foods That May Help Hormone Balance

A diet rich in whole foods and plant fibre supports both gut health and hormone regulation.

Cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds that support healthy hormone metabolism. Colourful fruits, berries, legumes, oats, green tea, and other high-fibre foods may also support overall metabolic and digestive health.

Limiting ultra-processed foods, excessive alcohol intake, and chronic overeating may also help maintain healthier hormone balance.

Putting It All Together

The most effective approach to supporting healthy testosterone levels usually involves combining several healthy habits rather than relying on a single supplement or quick fix:

• Prioritise good sleep
• Manage stress consistently
• Strength train regularly
• Eat a balanced, fibre-rich diet
• Maintain a healthy body weight
• Support gut health
• Ensure adequate intake of key nutrients 

Final Thoughts

Supporting healthy testosterone levels is less about chasing shortcuts and more about improving the systems that influence hormone balance — including sleep, stress management, movement, nutrition, digestion, and recovery.

Evidence suggests that nutrients such as zinc, magnesium, and vitamin D can play an important role, particularly when deficiencies are present. Adaptogenic herbs may offer additional support in some individuals, especially where chronic stress and elevated cortisol are contributing factors.

Small, consistent lifestyle changes are often the most sustainable and effective way to support long-term hormonal health, energy, and overall wellbeing.

References 

Wittert G. The relationship between sleep disorders and testosterone in men. Asian J Androl. 2014 Mar-Apr;16(2):262-5

Fraile-Martínez Ó, Ortega MA, García-Montero C. Understanding the Secular Decline in Testosterone: Mechanisms, Consequences, and Clinical Perspectives. Int J Mol Sci. 2026 Jan 9;27(2):692

Shypilova I, Bolgova O, Mavrych V. Integrative Natural Approaches for Age-Related Testosterone Decline: A Synergistic Framework Combining Exercise, Nutrition, and Bioactive Compounds. Cureus. 2026 Jan 11;18(1):e101276.