Athletes require higher protein intake to support muscle repair and recovery, but the balance of macronutrients is crucial. Research suggests that an optimal balance of macronutrients—protein, healthy fats, and carbohydrates—promotes testosterone synthesis. Protein provides essential amino acids that support muscle growth and repair, indirectly influencing testosterone levels. Very high protein diets that significantly reduce fat and carbohydrate intake can lead to hormonal imbalances.
Actions that help to reduce stress can thereby help to increase testosterone. No, eating a certain amount of protein per day does not increase testosterone. This is when "high-protein" is described in relative terms and is achieved by reducing carbohydrate intake to "low-carb" – a key point that was glossed over in the headlines from the recent study making waves. Testosterone, growth hormone, and 1RM measurements increased for both groups but showed no significant differences between the groups for testosterone. All three diets had a similar total calorie intake. The average calorie intake in the study was ~2,870 calories per day, with the low-carb diet having only 12% (344 calories or 86g) coming from carbs. Chronic caloric deficits, especially when combined with high training loads, can suppress testosterone irrespective of protein adequacy .
Free testosterone is a smaller slice that can shift when binding proteins shift. A healthy dose of skepticism is warranted. Can testosterone boosters improve my mood and energy levels? While testosterone plays a role in regulating metabolism, testosterone boosters are not primarily weight loss supplements. Do testosterone boosters help with weight loss?
Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Research suggests that excessive alcohol consumption can decrease testosterone levels. Sleep quality may also have major effects on your testosterone levels. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. For both optimal health and hormone levels, try to manage your stress levels. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol.
However, they are not a magic solution, and their effects are often overstated. It is always advisable to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions. They typically contain a blend of vitamins, minerals, and herbal extracts believed to stimulate the Leydig cells in the testes, which are responsible for testosterone synthesis. They decrease by an average of 1% to 2% each year after age 30, although they may stabilize in your 40s or beyond. Testosterone levels in males peak at 19 years and naturally decline with age. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. More research is needed, as other studies, such as one from 2023, yield conflicting results.
Stress isn’t just from physical demands; psychological stress also decreases testosterone. Given the inverse relationship between cortisol and testosterone, it makes sense that anything that helps to reduce stress can improve testosterone. That increase in cortisol will lead to lower testosterone. Studies have shown that chronic sleep restriction results in lower testosterone levels. If you need help with your weight loss goals, our team of registered dietitians and nutrition coaches are excited to help you. A healthy body fat percentage to aim for is around 10-20% for men. Obese men are much more likely to have low testosterone levels.
(Leidy et al., 2015) However, a recent meta-analysis has sparked discussions about the potential impact of high-protein diets on men’s testosterone levels. Those following vegetarian or vegan diets should carefully select protein-rich plant foods to maintain testosterone levels. Extremely high protein consumption, particularly at the expense of healthy fats and carbohydrates, may lead to elevated cortisol levels, which suppress testosterone production.
The body requires essential amino acids, the building blocks of protein, to sustain various metabolic processes, including the production of hormones like testosterone. Considering most people’s protein intakes fall below this – even when increasing to build muscle – there’s little reason for concern. This study suggests that the body is purposefully adapting by lowering testosterone (which evidence suggests suppresses the urea cycle), so it can get on with its job of processing that extra protein.
If you are struggling with meal ideas to get in more nutritional foods and protein, download my meal guide for more ideas. Some studies show that zinc may inhibit aromatase, which is an enzyme that converts testosterone to estrogen. If they are overweight, they could eat closer to .8g per pound of body weight.

Gender: Female

Social links