Men are checking testosterone levels, tracking protein intake, and optimizing gym performance more than ever. Supplementation with protein above and beyond the minimum requirement is not shown to increase testosterone levels, although it can help with muscle mass and strength gains. This study dates back to 1997, and it looked at the relationship between macronutrient intake and resting and post-exercise levels of testosterone and cortisol.
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This study looked specifically at supplementation with whey protein powder. This would lead to higher cortisol and lower testosterone. A macronutrient ratio that is a majority protein would put a large strain on the body in terms of energy production. This is absurdly high and far beyond what we recommend in our macronutrient breakdowns since protein is the least efficient way for the body to get energy. Dietary intake of up to 35% of calories from protein was considered "moderate protein." By their definition, an extremely low-carb diet would have to mean either a high-fat or high-protein diet (or both).
Additionally, maintaining optimal intake of key nutrients like magnesium, vitamin D, and omega-3 fatty acids enhances the benefits of protein for testosterone support. Older adults should focus on high-quality protein sources and resistance training to maintain hormonal health. Pairing protein with complex carbohydrates and healthy fats ensures sustained energy release throughout the day. A protein-rich diet aids in stabilizing blood sugar levels, preventing energy crashes that may contribute to hormonal imbalances. However, some low-quality protein supplements contain additives, artificial sweeteners, or excessive soy content, which may negatively impact hormone levels.
Other research suggests that several herbal supplements could also help support healthy testosterone levels, including saw palmetto, ginger, and ashwagandha. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels.
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, newer indicator amino acid oxidation studies have estimated this at ∼1.25 g/kg/day, which is similar to population intakes (Fulgoni, 2008; Humayun et al., 2007; Rafii et al., 2015a, 2015b). The USA dietary guidelines set this at 0.8 g/kg/day, to cover the needs of 97.5% of adults (recommended daily allowance), based on nitrogen balance studies (Institute of Medicine, 2006). The proposed definition for a low-protein diet is below what is needed for basic physiological function. The MRUS varies by individual and bodyweight, with the lowest value previously estimated at 3.35 g/kg/day, including 0.8 g/kg/day for structural purposes (Bilsborough and Mann, 2006). The urea cycle has a maximal rate of urea synthesis (MRUS), beyond which ammonia may build up, leading to toxic effects; or gastrointestinal function altered to reduce protein absorption (e.g. diarrhoea, delayed gastric emptying) (Bilsborough and Mann, 2006).
Enter weight and reps — works for bench press, squat, deadlift, or any lift. Also generates a percentage-based training table and warm-up set recommendations. Different formulas give different estimates, and the variance matters when you’re programming training. Get free testosterone, bioavailable testosterone, and see where you fall on age-based reference ranges (20s through 70+). I built 5 free men’s health tools that run entirely in your browser — no account, no data collection, instant results. But most health calculator sites either want your email, show ads before results, or require a signup.
During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth. Testosterone is a steroid hormone that the body mainly produces in the testicles and ovaries. Founded in early 2011, Examine's mission is to analyze the full body of evidence to help you be healthier. Creatine is the most researched sports supplement, but dosing varies by body weight, creatine type, and whether you’re doing a loading phase. Total testosterone doesn’t tell the full story — free testosterone is what your body actually uses.