As men approach the age of 40, a gradual decline in testosterone levels is almost inevitable. You may experience fatigue, a loss of libido, difficulty building muscle, or even mood swings.
I too started feeling a drop in my energy levels in my early 40s, and after several tests, my doctor told me that my testosterone levels were low. But instead of going straight to hormone therapy, I decided to try natural methods first and it worked wonders for me.
If you are in a similar situation, here are 10 proven natural ways to increase testosterone levels in men over 40 without any side effects. These are the methods I have tried myself or researched in-depth through expert opinions and clinical studies.
1. Prioritize Quality Sleep
One of the most overlooked factors that lower testosterone is poor sleep. I used to sleep late and wake up groggy. But when I started sleeping for 7-8 hours consistently, my energy and mood improved. Studies show that men who sleep less than 6 hours a night can see a 15% drop in their testosterone levels.
Tip: Maintain a regular sleep schedule and keep your bedroom cool and dark.
2. Strength Training – But Smartly
I rejoined the gym at age 42 and focused on compound lifts like squats, deadlifts and bench press. Heavy resistance training signals your body to naturally increase testosterone. But don't overtrain - the chronic stress caused by too much exercise can backfire.
Tip: Aim for 3-4 strength workouts a week with rest days in between.
3. Eat More Healthy Fats
Your body needs cholesterol to make testosterone. This doesn't mean you should start eating fried foods. Focus on healthy foods and fats like avocado, nuts, seeds, olive oil and fatty fish like salmon.
My personal rule: a tablespoon of extra virgin olive oil on your salad every day and soaked almonds in the morning.
4. Reduce Sugar and Processed Foods
High sugar intake can spike insulin and reduce testosterone production. I used to snack on sugary snacks during work breaks without realizing it was affecting my hormones. Cutting back on processed foods and refined carbs made a big difference.
Tip: Choose whole foods—fruits, vegetables, lean proteins, and whole grains.
5. Manage Stress (Cortisol is Testosterone’s Enemy)
Chronic stress increases cortisol levels, which directly lowers testosterone. I started practicing meditation and deep breathing daily. Just 10–15 minutes a day helped me stay calm and focused.
Other stress-busters: Walking in nature, journaling, or even spending quality time with family.
6. Get Enough Vitamin D
Vitamin D acts as a hormone in the body and plays a key role in testosterone production. I didn’t realize I was deficient until a blood test showed low levels. After spending 15 minutes in the sun daily and taking vitamin D3 supplements, I noticed a noticeable change in energy.
Tip: If you are deficient, get tested and take supplements (ideally 2000-5000 IU daily after consulting a doctor).
7. Boost Zinc and Magnesium Intake
Zinc and magnesium are essential for testosterone synthesis. Low levels of these can lead to low free testosterone levels. I started adding pumpkin seeds, spinach, and dark chocolate to my diet. Within a few weeks, I noticed better recovery after workouts and better sleep.
Natural sources:
Zinc: meat, shellfish, beans, seeds
Magnesium: leafy vegetables, nuts, whole grains
8. Limit Alcohol Intake
Heavy drinking lowers testosterone and increases estrogen in men. In my 30s, it was common for me to binge on the weekends. But as I cut back to occasional drinking, my mind became clearer and my workouts improved.
Tip: For best results, limit yourself to 1-2 drinks a week or abstain from alcohol altogether.
9. Stay Sexually Active
This may surprise you, but studies show that regular sexual activity can actually help maintain high levels of testosterone. Sexual arousal and activity send signals to your brain to increase hormone production.
Important: A healthy relationship and emotional intimacy are the keys to maintaining it naturally.
10. Try Natural Herbs Like Ashwagandha and Fenugreek
I was skeptical about herbs until I tried them. Ashwagandha made me feel calmer and fenugreek improved my stamina. Both are research-proven and have testosterone-boosting properties, without any major side effects.
How I take them:
Ashwagandha: 600 mg daily (KSM-66 type)
Fenugreek: 500 mg standardized extract
Always consult your doctor before starting herbal supplements.
Final Thoughts
If you're over 40 and not feeling well, don't ignore it. Although testosterone levels naturally decline with age, you can deal with it without harsh medication or side effects. I've tried most of these methods myself, and they're not overnight fixes - but consistency pays off.
Remember, there's no "magic pill." But a combination of proper sleep, nutrition, exercise and stress management can help you naturally feel younger, stronger and more energetic.
Your health is your responsibility. Start small, track your progress and stick to it. You'll be amazed at what your body can do with the right support.
Read Related Articles:
How Your Gut Health Affects Your Testosterone and Mood
How to Treat Erectile Dysfunction Naturally Without Pills: A Complete Guide
Men’s Gut Health: 5 Early Warning Signs You Should Never Ignore