Testosterone is involved in growth, muscle hypertrophy, bone health, and metabolic function in both males and females. Levels of this anabolic hormone naturally rise during puberty, peaking in the late teens to early twenties1. Given testosterone’s significance in increasing muscle mass and strength, it’s common for athletes to seek ways to boost its production. Fortunately, there are several strategies that teens can adopt to enhance their testosterone levels without sacrificing physical or mental health.

 

Nutrition 

 

The foods we eat greatly influence the body’s ability to produce hormones. Testosterone is a steroid hormone that is synthesized from cholesterol, its direct biochemical precursor [2]. This process relies not only on the presence of cholesterol itself, but also on adequate dietary fat, which helps regulate how much cholesterol the body produces and maintains [3]. This means you need to include fat in your daily diet.

 

Examples of high-fat foods:

Saturated fats Whole milk yogurt Cheese Bison Lamb Steak  Coconut Butter Ghee Palm oil

Unsaturated fats (MUFAs and PUFAs) Tree nuts (i.e., walnuts, almonds, pistachios) Peanuts Ground flaxseed Ground chia seed Ground hemp seed Avocado Oils (i.e., olive, canola, avocado, safflower oils) Salmon

 

When dietary fat intake is consistently too low, cholesterol availability may decrease, potentially impairing testosterone synthesis. Research has shown that low-fat diets can lead to reductions in testosterone levels, even in otherwise healthy individuals [4]. Additionally, some studies suggest that consumption of polyunsaturated fatty acids (PUFAs), such as omega-3 and omega-6 fatty acids, may lead to modest increases in testosterone levels [5]. While PUFAs are generally associated with broader cardiovascular and metabolic health benefits, saturated fats, found in foods like eggs, full-fat dairy, and beef, play a particularly important role in supporting endogenous cholesterol production and, by extension, hormone balance.

 

Additionally, testosterone production depends on adequate energy intake. Chronic caloric deficits, whether intentional or unintentional, can lead to Relative Energy Deficiency in Sport (RED-S), a condition associated with suppressed sex hormone levels, compromised athletic performance and recovery, elevated injury risk, and long-term adverse effects on bone density and reproductive function [6]. To avoid these consequences, athletes must ensure their energy needs are consistently met to support both sport and general health. 

 

Strength and Sleep

 

Another way teens may be able to augment their testosterone levels is through regular exercise. Research suggests that high volume strength training that incorporates multi-joint exercises like squats, deadlifts, and bench presses can significantly increase testosterone levels in the short-term [7]. High-intensity interval training (HIIT), which involves minimal rest between sets, may also contribute to these acute hormonal shifts as well as improved cardiovascular fitness. To optimize results, teenagers should commit to a regular exercise program balanced with adequate recovery to avoid injury and burnout.

 

Equally important is prioritizing quality sleep.  Teens should aim for 8 to 10 hours each night as insufficient sleep can elevate cortisol levels, negatively impacting testosterone production over time [1,7].  Getting outside during the day, reducing screen time before bed, and establishing a consistent sleep schedule can help support a healthy circadian rhythm.

 

Stress Management

 

Chronic stress elevates cortisol levels, which can inhibit testosterone production similar to the effects of overtraining or lack of sleep [1].  When stressed, whether physically or emotionally, your body prioritizes everything but growth and sexual function.  That’s why managing stress is essential for maintaining optimal testosterone levels.  To combat this, teens can practice effective stress-management techniques like mindfulness, meditation, and deep breathing exercises.  Engaging in enjoyable hobbies, spending time in nature, and connecting with friends can also significantly reduce stress, creating better conditions for testosterone synthesis. 

 

A Note About Exogenous Hormones and Supplements

 

While natural strategies can effectively elevate testosterone levels, some individuals may turn to exogenous hormones or supplements in pursuit of faster results, though not without risk. Anabolic steroids (aka synthetic testosterone), may have lasting consequences ranging from hormonal imbalances to cardiovascular issues [8]. The implications are especially concerning for adolescents [8], whose bodies are still developing. For example, taking anabolic steroids can interfere with natural hormone development, leading to testicular shrinkage, reduced sperm production, delayed growth, and other side effects such as acne, breast development, and mood changes [9,10]. Athletes, in particular, may face added pressure to experiment with these substances in an effort to enhance performance. For these reasons, individuals considering any type of hormones or supplements should first consult with their primary physician and/or registered dietitian to assess the safety, appropriateness, and suitability of these options.

 

Final Thoughts

 

Teenagers have several effective, natural strategies at their disposal to enhance testosterone levels.  By focusing on a balanced diet, regular exercise, adequate sleep, and stress management, athletes can optimize their hormones in ways that contribute to overall health, energy, and performance.

 

Take Home Messages: 

 

• Testosterone supports muscle growth, bone health, and metabolism in both sexes.
• Dietary fat (including both saturated and unsaturated fat) and adequate caloric intake are necessary for the body to produce testosterone. 
• Focus on strength training and recovery between workouts
• Aim for 8 to 10 hours of sleep each night 
• Chronic stress lowers testosterone; manage it with rest and relaxation
• Avoid anabolic steroids

 

 

References

1. Mawer R, Ajmera R. 8 Ways to Increase Your Testosterone Levels Naturally. Healthline. Published May 20, 2016. Accessed September 19, 2024. https://www.healthline.com/nutrition/8-ways-to-boost-testosterone#diet
2. Eacker SM, Agrawal N, Qian K, et al. Hormonal Regulation of Testicular Steroid and Cholesterol Homeostasis. Molecular Endocrinology. 2008;22(3):623-635. doi:https://doi.org/10.1210/me.2006-0534
3. Cleveland Clinic. What Is Cholesterol? Cleveland Clinic. Published August 3, 2022. Accessed September 20, 2024. https://my.clevelandclinic.org/health/articles/23922-what-is-cholesterol 
4. Whittaker J, Wu K. Low-fat Diets and Testosterone in men: Systematic Review and meta-analysis of Intervention Studies. The Journal of Steroid Biochemistry and Molecular Biology. 2021;210:105878. doi:https://doi.org/10.1016/j.jsbmb.2021.105878
5. Mumford SL, Chavarro JE, Zhang C, et al. Dietary Fat Intake and Reproductive Hormone Concentrations and Ovulation in Regularly Menstruating Women. The American Journal of Clinical Nutrition. 2016;103(3):868-877. doi:https://doi.org/10.3945/ajcn.115.119321 
6. Nickols R, ed. What is Relative Energy Deficiency in Sport (RED-S)? National Eating Disorders Association. Accessed July 23, 2024. https://www.nationaleatingdisorders.org/relative-energy-deficiency-in-sport-red-s/ 
7. Riachy R, McKinney K, Tuvdendorj DR. Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. Journal of Functional Morphology and Kinesiology. 2020;5(4):81. doi:https://doi.org/10.3390/jfmk5040081
8. MedLinePlus. Anabolic Steroids. Medlineplus.gov. Published June 2, 2021. Accessed September 20, 2024. https://medlineplus.gov/anabolicsteroids.html 
9. Meenu Beniwal, Singh K, Singh P, Sharma A, Surender Beniwal. The Burden of Anabolic Androgenic Steroid-Induced Gynecomastia. Indian Journal of Plastic Surgery. Published online July 28, 2023. doi:https://doi.org/10.1055/s-0043-1771293 
10. Anderson L. Anabolic Steroids – Abuse, Side Effects and Safety. Drugs.com. Published November 1, 2012. Accessed June 28, 2025. https://www.drugs.com/article/anabolic-steroids.html