The Ultimate Guide to Maintaining Normal Testosterone Levels

Testosterone is a critical hormone for your body to function properly, carrying out a range of important roles to support your overall health and life quality. Naturally, this makes maintaining normal testosterone levels essential to support ongoing bodily processes.

It’s normal for testosterone levels to differ by age because testosterone gradually decreases as we grow older. While total testosterone levels drop about 1.6% every year, free testosterone levels decline 2–3% in aging men. Therefore, low testosterone is more common in mature and elderly men with levels beginning to decline around age 40.

Lifestyle habits, such as overeating, smoking, and limited physical activity can adversely affect your testosterone levels — even when you’re young. 

Maintaining normal testosterone levels is imperative because testosterone is key in keeping your energy levels up, stimulating your libido, supporting sexual performance, and promoting heart health.

But normal testosterone levels also aid in preserving your relationship with your spouse, limiting irritability and mood swings, while supporting erectile function. 

What Are Normal Testosterone Levels for Men?

When your doctor has you undergo labwork, he will most likely check two very important variables: your serum total and free testosterone levels. If you’re over the age of 40 or experience any symptoms, your physician may check your levels more than once per year.

While low testosterone is not as common in younger males, you must stay vigilant of possible symptoms. And while your physician might order more routine age-related screenings, it’s imperative to speak out when you’re experiencing low T symptoms and have your doctor check your testosterone levels.

For younger patients, physicians might order additional bloodwork to check FSH (follicle-stimulating hormone) and LH (luteinizing hormone) levels, which play key roles in the production of sperm and testosterone respectively. 

The American Urological Association defines 300 nanograms per deciliter (ng/dL) as the minimum for healthy normal total testosterone levels. Free testosterone levels are those of bioavailable testosterone and range between 66 to 309 picograms per milliliter (pg/ml).

How Can YOU Maintain Normal Testosterone Levels?

One of the first things your doctor will recommend to maintain normal testosterone levels is to implement a handful of lifestyle changes. And if you do require testosterone replacement therapy (TRT), there are plenty of treatment forms available for testosterone deficiency.

At the same time, it’s important to keep in mind that even when you take TRT, a healthy lifestyle remains a crucial contributor to your testosterone.

Vitamin D Levels

Vitamin D is one of the most important vitamins out there, playing essential roles in decreasing levels of inflammation and aiding in the absorption of calcium and phosphorus. You can get vitamin D from sunlight, fatty types of fish, and fortified foods, like milk and cereal.

Research that assessed thousands of men with vitamin D deficiency, found that lower vitamin D levels were linked to low testosterone levels, suggesting that maintaining a healthy intake of vitamin D can support testosterone health.

Physical Activity

Exercising regularly helps nourish your body and supports your overall mobility. But did you know that physical activity can also significantly contribute to normal testosterone levels in men?

A study investigating the effects of exercise on obese men showed a significant increase in serum testosterone levels with physical activity, with high physical activity yielding higher testosterone levels than low physical activity.


We all know that diet is a critical element in almost every aspect of our health. It supports healthy weight and can even reverse type 2 diabetes. Both obesity and type 2 diabetes are becoming increasingly more prevalent and can contribute to testosterone deficiency and other health risks.

But it’s not just about how much you eat but also about what you eat. Research found that there is a correlation between low testosterone levels and eating excessive amounts of bread, pastries, glucose, and dairy, as well as low consumption of dark leafy greens.

Sleep Quality & Quantity

Is there a reason why the next day is so much easier to tackle after a good night’s sleep — when your batteries have been recharged and you’re fueled with new energy? It’s, therefore, no surprise that good sleep can help preserve normal testosterone levels in men.

Disorders that impair sleep quality, shorten sleep intervals, and disrupt your circadian rhythm can cause a reduction in testosterone production. A trial investigating the impact of sleep deprivation in young adults found testosterone levels decreased after one week of less sleep, suggesting that sleep plays a critical role in healthy testosterone production.

Testosterone Replacement Therapy (TRT)

Dietary changes and lifestyle modifications mark the cornerstone of healthy testosterone production. But if your levels remain low, your physician may recommend testosterone replacement therapy (TRT), which is usually considered an addition to lifestyle changes.

TRT provides exogenous testosterone so you can maintain normal levels, despite impaired production.

A wide variety of TRT products are available today, are safe to take under the supervision of a qualified healthcare professional, and are considered effective in the treatment of testosterone deficiency. 

Some of the routes of administration available are:

  • Oral testosterone undecanoate 
  • Injectable testosterone (cypionate, enanthate, undecanoate)
  • Testosterone pellets
  • Transdermal patches and testosterone gels

To ensure successful treatment, follow your physician’s instructions about dosing and have your levels monitored regularly.

Maintaining Testosterone Levels with Lifestyle Changes & TRT

With increasing rates of type 2 diabetes, your testosterone levels can easily be sent on a steep decline but you can maintain healthy normal testosterone levels by making adjustments to simple lifestyle habits. Lifestyle factors like diet, exercise, and sleep can, therefore, have a remarkable impact.

In the instance that lifestyle modifications alone don’t yield the desired results, your doctor can assist you in selecting an appropriate TRT option for you. With a wide array of products available today, you can find something that suits your needs best so you can still attain normal testosterone levels.

Remember to consult with your doctor and monitor your levels and symptoms consistently. Testosterone is such a key hormone that keeping it in check is well worth your efforts!

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