Lifestyle
Foods and lifestyle factors linked to testosterone levels
Research links the four lifestyle factors below with testosterone levels in men. They are worthwhile for general health, but effects vary and they are not a substitute for a doctor's assessment.
1. Sleep
Short or poor-quality sleep has been linked with lower testosterone in studies of healthy men. Most adults are advised to aim for 7–9 hours.
2. Body composition
Excess visceral fat converts testosterone to oestradiol via aromatase. Higher body fat is associated with lower testosterone levels.
3. Resistance training
Regular resistance training is part of general health guidelines for adults; short-term hormone changes after exercise vary between people.
4. Micronutrients to check
- Vitamin D — deficiency is common in Australia despite sunlight; your GP can advise whether testing is appropriate.
- Zinc — found in oysters, beef, pumpkin seeds.
- Magnesium — leafy greens, nuts, legumes.
What doesn't work
Most "testosterone booster" supplements show small or no effect in randomised trials. See TRT vs natural boosters for what the evidence actually says.
When to escalate
If you have ongoing symptoms, take the ADAM screen and discuss a bulk billed hormone blood test with your GP.
Take the free 2-minute symptom check
The ADAM symptom check shows whether your symptoms may be worth discussing with a doctor. You can also request a callback to get matched with a men's health doctor at a partner clinic, by telehealth or in person, for an assessment.
Start the free assessmentWant to talk to someone first? Read how getting matched with a doctor works.
*Blood tests may be bulk billed where eligible, subject to doctor assessment and clinical indication.