How to Increase Testosterone Naturally When Trying to Conceive
What Does Testosterone Have to Do with Fertility?
When you’re trying to conceive, most of the attention naturally lands on the person carrying the pregnancy but male fertility matters just as much. In fact, up to 50% of cases of infertility can be attributed to male factors.
One key hormone playing a starring role in male reproductive health? Testosterone.
The main hormone that drives sperm production and maturation in males.
But what happens when testosterone is too low in males? In this blog, we break down what it means, why it matters, and how to naturally support testosterone levels.
Why Low Testosterone Might Be a Problem for Fertility
Testosterone plays a critical role in sperm production. Without enough of it, the sperm-making machinery can slow down or stop altogether.
If you or your partner has had fertility investigations, chances are their doctor may have ordered hormone blood tests, including testosterone. And in fact, both males and females have testosterone in their bodies. Typically, males have a lot more than females, and when testosterone is too high in females, it can be a symptom of Polycystic Ovary Syndrome (PCOS).
Seeing a low result in a male’s blood work might trigger panic (or a frantic Google search), but it’s important to understand the full picture before jumping to solutions.
Read More: Gents, here are the 6 ways you can take care of your sperm
Why Testosterone Replacement Therapy (TRT) is Harmful When Trying to Conceive
An important thing to flag first and foremost is that Testosterone Replacement Therapy (TRT) is not the answer to low testosterone. Whilst it sounds like a logical fix for low testosterone, TRT can actually reduce or even permanently shut down sperm production!
That’s why it’s strongly not recommended for anyone actively trying to conceive or anyone who hopes to become a parent in the future.
Evidence-Based Ways to Support Healthy Testosterone Levels
The good news? There are natural, science-backed ways to support testosterone levels. We recommend these strategies regularly in the clinic as they also help to improve general health and overall fertility.
Here’s where to focus your efforts:
1. Prioritise Quality Sleep
Sleep is crucial for hormone production and regulation, including testosterone. Try falling asleep and waking at a similar time each day to help achieve the 7-9 hours every night goal. If you or your partner snores loudly, wakes up tired, or has poor sleep quality, it might also be worth investigating sleep apnoea.
2. Incorporate Resistance Training
Lifting weights or engaging in strength-based workouts helps increase muscle mass, which in turn supports testosterone production. Aim for regular, balanced exercise and incorporate enough rest days to recover and enough food to fuel your training!
Extreme training or striving to achieve very low body fat levels can dampen testosterone production significantly.
Download our free Ultimate Preconception Lifestyle Checklist with a section dedicated just to sperm to support hopeful dads on their trying to conceive path.
3. Eat Enough Calories
Under-eating, fasting for long periods, or avoiding carbohydrates and fats can all disrupt hormone production. This is something we are seeing more of here at The Dietologist, as increasingly the obsession with all things protein continues to rise.
Ensuring regular, adequate and balanced meals that include all macronutrients (protein, fats, and carbohydrates.) Plus don’t forget about antioxidants (more on this here)
Want help making sure you’re eating enough to support your fertility? That’s what we are here for! Learn more about our Fertility Nutrition Intensive consult where you can get a personalised nutrition and supplement plan for your unique fertility story.
4. Optimise Vitamin D Levels
Some research has shown a link between low vitamin D and lower testosterone levels. While the data continues to emerge, aiming for a vitamin D level of at least 75 nmol/L is a smart move for both testosterone and overall reproductive health and well-being.
Want help choosing the right supplement for your preconception health?
Book a 30-minute Express Prenatal Supplement Consult online to get a personalised plan.
What to Do If You Suspect Low Testosterone?
If you’ve been trying to conceive for over a year if you are aged under 35 years of age or for more than 6 months if you’re over 35 years old, it’s time to get a semen analysis and a thorough fertility investigations started. If bloodwork shows low testosterone, speak with your GP or fertility specialist to rule out any underlying health conditions.
Related Reading: What to Eat for Healthy Sperm
Testosterone & Male Fertility
Testosterone is an essential piece of the male fertility puzzle, but jumping to replacement therapy can do more (sometimes, permanent) harm than good when you’re trying to conceive.
The great news is that lifestyle and nutrition changes can make a meaningful difference in supporting healthy hormone levels naturally.
Ready to Feel Confident and Empowered in Your Fertility Journey?
At The Dietologist, we combine expert-led nutrition strategies with real-world practicality to help you get pregnant, stay pregnant, and have a healthy baby – on your terms.
Book your appointment now with our qualified & award-winning Australian Fertility Dietitians and take control of your fertility story today.