Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
How to Improve Your Free Testosterone Level Naturally
Discover natural ways to improve your free testosterone levels using diet, supplements, and holistic health strategies.

Written by
Mito Team

What Is Free Testosterone?
Free Testosterone is the biologically active form of testosterone not bound to proteins like SHBG or albumin. It plays a crucial role in muscle growth, libido, mood, cognitive function, and overall vitality in men and women. Unlike total testosterone, free testosterone reflects the available hormone that can be used by tissues.
Why You May Want to Improve It
Low free testosterone may lead to fatigue, reduced libido, brain fog, poor muscle mass, and depressive symptoms. Optimizing levels naturally may support overall well-being and metabolic health.
Low Energy & Fatigue: Testosterone supports mitochondrial energy and physical endurance.
Sexual Health: Healthy testosterone is linked to libido and erectile function in men.
Cognitive Function: Testosterone plays a role in memory, mood, and decision-making.
How to Improve Testosterone Naturally
Diet
Zinc-Rich Foods: Oysters, beef, and pumpkin seeds support testosterone production.
Healthy Fats: Avocados, olive oil, and eggs provide cholesterol—the building block of testosterone.
Cruciferous Vegetables: Broccoli, kale, and cauliflower help reduce estrogen dominance and support hormone detoxification.
Lifestyle
Strength Training: Resistance exercises boost testosterone and improve insulin sensitivity.
Prioritize Sleep: Testosterone is released in deep sleep. Aim for 7–9 hours of quality rest.
Sunlight & Vitamin D: Daily sun exposure or correcting vitamin D deficiency supports testosterone regulation.
Reduce Alcohol & Sugar: Excess alcohol and high-sugar diets are linked to lower testosterone and higher estrogen.
Supplements
Zinc: Crucial for luteinizing hormone (LH) production and testosterone synthesis.
Ashwagandha: An adaptogen that may increase testosterone and reduce cortisol.
DHEA: A precursor hormone that may support testosterone in some men—but only under physician supervision.
Boron: May reduce SHBG and increase free testosterone bioavailability.
Medical Support
Test Hormone Panel: Evaluate total T, free T, SHBG, LH, and estradiol for a full hormonal picture.
Treat Underlying Issues: Address obesity, insulin resistance, or thyroid dysfunction that may suppress testosterone.
Normal Levels
Age Range | Free Testosterone (pg/mL) |
---|---|
Men (20–29) | 10 – 30 |
Men (30–39) | 9 – 27 |
Men (40–49) | 8 – 24 |
Men (50+) | 7 – 22 |
Ranges vary by lab. Interpretation depends on age, symptoms, and SHBG levels.
When to See a Doctor
Persistent fatigue, low libido, or erectile dysfunction
Difficulty building muscle or unexplained weight gain
Mood swings, depression, or brain fog
A MitoHealth hormone panel includes free testosterone, SHBG, LH, estradiol, and cortisol to provide insight into your full hormonal profile.
FAQs
Can you raise testosterone without TRT?
Yes—diet, exercise, sleep, and supplements like zinc or ashwagandha can naturally improve testosterone levels for many men.
Does stress affect testosterone?
Yes. Chronic stress increases cortisol, which suppresses testosterone production. Stress management is essential.
Is low testosterone common?
Yes, especially in men over 40. Lifestyle factors like poor sleep, obesity, and alcohol use are contributing causes.
How fast can testosterone levels improve?
With proper intervention, some improvements are seen in 4–6 weeks, though full optimization may take 3 months or more.
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
How to Improve Your Free Testosterone Level Naturally
Discover natural ways to improve your free testosterone levels using diet, supplements, and holistic health strategies.

Written by
Mito Team

What Is Free Testosterone?
Free Testosterone is the biologically active form of testosterone not bound to proteins like SHBG or albumin. It plays a crucial role in muscle growth, libido, mood, cognitive function, and overall vitality in men and women. Unlike total testosterone, free testosterone reflects the available hormone that can be used by tissues.
Why You May Want to Improve It
Low free testosterone may lead to fatigue, reduced libido, brain fog, poor muscle mass, and depressive symptoms. Optimizing levels naturally may support overall well-being and metabolic health.
Low Energy & Fatigue: Testosterone supports mitochondrial energy and physical endurance.
Sexual Health: Healthy testosterone is linked to libido and erectile function in men.
Cognitive Function: Testosterone plays a role in memory, mood, and decision-making.
How to Improve Testosterone Naturally
Diet
Zinc-Rich Foods: Oysters, beef, and pumpkin seeds support testosterone production.
Healthy Fats: Avocados, olive oil, and eggs provide cholesterol—the building block of testosterone.
Cruciferous Vegetables: Broccoli, kale, and cauliflower help reduce estrogen dominance and support hormone detoxification.
Lifestyle
Strength Training: Resistance exercises boost testosterone and improve insulin sensitivity.
Prioritize Sleep: Testosterone is released in deep sleep. Aim for 7–9 hours of quality rest.
Sunlight & Vitamin D: Daily sun exposure or correcting vitamin D deficiency supports testosterone regulation.
Reduce Alcohol & Sugar: Excess alcohol and high-sugar diets are linked to lower testosterone and higher estrogen.
Supplements
Zinc: Crucial for luteinizing hormone (LH) production and testosterone synthesis.
Ashwagandha: An adaptogen that may increase testosterone and reduce cortisol.
DHEA: A precursor hormone that may support testosterone in some men—but only under physician supervision.
Boron: May reduce SHBG and increase free testosterone bioavailability.
Medical Support
Test Hormone Panel: Evaluate total T, free T, SHBG, LH, and estradiol for a full hormonal picture.
Treat Underlying Issues: Address obesity, insulin resistance, or thyroid dysfunction that may suppress testosterone.
Normal Levels
Age Range | Free Testosterone (pg/mL) |
---|---|
Men (20–29) | 10 – 30 |
Men (30–39) | 9 – 27 |
Men (40–49) | 8 – 24 |
Men (50+) | 7 – 22 |
Ranges vary by lab. Interpretation depends on age, symptoms, and SHBG levels.
When to See a Doctor
Persistent fatigue, low libido, or erectile dysfunction
Difficulty building muscle or unexplained weight gain
Mood swings, depression, or brain fog
A MitoHealth hormone panel includes free testosterone, SHBG, LH, estradiol, and cortisol to provide insight into your full hormonal profile.
FAQs
Can you raise testosterone without TRT?
Yes—diet, exercise, sleep, and supplements like zinc or ashwagandha can naturally improve testosterone levels for many men.
Does stress affect testosterone?
Yes. Chronic stress increases cortisol, which suppresses testosterone production. Stress management is essential.
Is low testosterone common?
Yes, especially in men over 40. Lifestyle factors like poor sleep, obesity, and alcohol use are contributing causes.
How fast can testosterone levels improve?
With proper intervention, some improvements are seen in 4–6 weeks, though full optimization may take 3 months or more.
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
How to Improve Your Free Testosterone Level Naturally
Discover natural ways to improve your free testosterone levels using diet, supplements, and holistic health strategies.

Written by
Mito Team

What Is Free Testosterone?
Free Testosterone is the biologically active form of testosterone not bound to proteins like SHBG or albumin. It plays a crucial role in muscle growth, libido, mood, cognitive function, and overall vitality in men and women. Unlike total testosterone, free testosterone reflects the available hormone that can be used by tissues.
Why You May Want to Improve It
Low free testosterone may lead to fatigue, reduced libido, brain fog, poor muscle mass, and depressive symptoms. Optimizing levels naturally may support overall well-being and metabolic health.
Low Energy & Fatigue: Testosterone supports mitochondrial energy and physical endurance.
Sexual Health: Healthy testosterone is linked to libido and erectile function in men.
Cognitive Function: Testosterone plays a role in memory, mood, and decision-making.
How to Improve Testosterone Naturally
Diet
Zinc-Rich Foods: Oysters, beef, and pumpkin seeds support testosterone production.
Healthy Fats: Avocados, olive oil, and eggs provide cholesterol—the building block of testosterone.
Cruciferous Vegetables: Broccoli, kale, and cauliflower help reduce estrogen dominance and support hormone detoxification.
Lifestyle
Strength Training: Resistance exercises boost testosterone and improve insulin sensitivity.
Prioritize Sleep: Testosterone is released in deep sleep. Aim for 7–9 hours of quality rest.
Sunlight & Vitamin D: Daily sun exposure or correcting vitamin D deficiency supports testosterone regulation.
Reduce Alcohol & Sugar: Excess alcohol and high-sugar diets are linked to lower testosterone and higher estrogen.
Supplements
Zinc: Crucial for luteinizing hormone (LH) production and testosterone synthesis.
Ashwagandha: An adaptogen that may increase testosterone and reduce cortisol.
DHEA: A precursor hormone that may support testosterone in some men—but only under physician supervision.
Boron: May reduce SHBG and increase free testosterone bioavailability.
Medical Support
Test Hormone Panel: Evaluate total T, free T, SHBG, LH, and estradiol for a full hormonal picture.
Treat Underlying Issues: Address obesity, insulin resistance, or thyroid dysfunction that may suppress testosterone.
Normal Levels
Age Range | Free Testosterone (pg/mL) |
---|---|
Men (20–29) | 10 – 30 |
Men (30–39) | 9 – 27 |
Men (40–49) | 8 – 24 |
Men (50+) | 7 – 22 |
Ranges vary by lab. Interpretation depends on age, symptoms, and SHBG levels.
When to See a Doctor
Persistent fatigue, low libido, or erectile dysfunction
Difficulty building muscle or unexplained weight gain
Mood swings, depression, or brain fog
A MitoHealth hormone panel includes free testosterone, SHBG, LH, estradiol, and cortisol to provide insight into your full hormonal profile.
FAQs
Can you raise testosterone without TRT?
Yes—diet, exercise, sleep, and supplements like zinc or ashwagandha can naturally improve testosterone levels for many men.
Does stress affect testosterone?
Yes. Chronic stress increases cortisol, which suppresses testosterone production. Stress management is essential.
Is low testosterone common?
Yes, especially in men over 40. Lifestyle factors like poor sleep, obesity, and alcohol use are contributing causes.
How fast can testosterone levels improve?
With proper intervention, some improvements are seen in 4–6 weeks, though full optimization may take 3 months or more.
How to Improve Your Free Testosterone Level Naturally
Discover natural ways to improve your free testosterone levels using diet, supplements, and holistic health strategies.

Written by
Mito Team

What Is Free Testosterone?
Free Testosterone is the biologically active form of testosterone not bound to proteins like SHBG or albumin. It plays a crucial role in muscle growth, libido, mood, cognitive function, and overall vitality in men and women. Unlike total testosterone, free testosterone reflects the available hormone that can be used by tissues.
Why You May Want to Improve It
Low free testosterone may lead to fatigue, reduced libido, brain fog, poor muscle mass, and depressive symptoms. Optimizing levels naturally may support overall well-being and metabolic health.
Low Energy & Fatigue: Testosterone supports mitochondrial energy and physical endurance.
Sexual Health: Healthy testosterone is linked to libido and erectile function in men.
Cognitive Function: Testosterone plays a role in memory, mood, and decision-making.
How to Improve Testosterone Naturally
Diet
Zinc-Rich Foods: Oysters, beef, and pumpkin seeds support testosterone production.
Healthy Fats: Avocados, olive oil, and eggs provide cholesterol—the building block of testosterone.
Cruciferous Vegetables: Broccoli, kale, and cauliflower help reduce estrogen dominance and support hormone detoxification.
Lifestyle
Strength Training: Resistance exercises boost testosterone and improve insulin sensitivity.
Prioritize Sleep: Testosterone is released in deep sleep. Aim for 7–9 hours of quality rest.
Sunlight & Vitamin D: Daily sun exposure or correcting vitamin D deficiency supports testosterone regulation.
Reduce Alcohol & Sugar: Excess alcohol and high-sugar diets are linked to lower testosterone and higher estrogen.
Supplements
Zinc: Crucial for luteinizing hormone (LH) production and testosterone synthesis.
Ashwagandha: An adaptogen that may increase testosterone and reduce cortisol.
DHEA: A precursor hormone that may support testosterone in some men—but only under physician supervision.
Boron: May reduce SHBG and increase free testosterone bioavailability.
Medical Support
Test Hormone Panel: Evaluate total T, free T, SHBG, LH, and estradiol for a full hormonal picture.
Treat Underlying Issues: Address obesity, insulin resistance, or thyroid dysfunction that may suppress testosterone.
Normal Levels
Age Range | Free Testosterone (pg/mL) |
---|---|
Men (20–29) | 10 – 30 |
Men (30–39) | 9 – 27 |
Men (40–49) | 8 – 24 |
Men (50+) | 7 – 22 |
Ranges vary by lab. Interpretation depends on age, symptoms, and SHBG levels.
When to See a Doctor
Persistent fatigue, low libido, or erectile dysfunction
Difficulty building muscle or unexplained weight gain
Mood swings, depression, or brain fog
A MitoHealth hormone panel includes free testosterone, SHBG, LH, estradiol, and cortisol to provide insight into your full hormonal profile.
FAQs
Can you raise testosterone without TRT?
Yes—diet, exercise, sleep, and supplements like zinc or ashwagandha can naturally improve testosterone levels for many men.
Does stress affect testosterone?
Yes. Chronic stress increases cortisol, which suppresses testosterone production. Stress management is essential.
Is low testosterone common?
Yes, especially in men over 40. Lifestyle factors like poor sleep, obesity, and alcohol use are contributing causes.
How fast can testosterone levels improve?
With proper intervention, some improvements are seen in 4–6 weeks, though full optimization may take 3 months or more.
Mito Health: Helping you live healthier, longer.
In-depth bloodwork & holistic health advice, backed by the latest longevity science. Only $399.
Recently published
What could cost you $15,000? $349 with Mito.
What's included

Comprehensive Lab Test (Core)
100+ biomarkers - Test at 2,000+ lab locations nationwide

Clinician Reviewed Insights & Action Plan
Complete with exercise, nutrition, and supplement recommendations

1:1 Clinician Consult
Receive expert guidance on how to manage and reduce your health risks

Upload past labs for lifetime tracking
All your medical records in one secure dashboard

Biological age
Understand your biological age and track your pace of aging

Access to advanced diagnostics
Customize your plan with optional advanced blood tests and scans
Premium care made accessible.
HSA/FSA eligible
One-time payment
No hidden fees or subscription traps
Buy more & save:
Individual
$50 off (Save 13%)
$349
$399
Duo Bundle (For 2)
$334 per person
$668
$798
popular
★ ★ ★ ★ ★
Trusted by thousands of members
What could cost you $15,000? $349 with Mito.
What's included

Comprehensive Lab Test (Core)
100+ biomarkers - Test at 2,000+ lab locations nationwide

Clinician Reviewed Insights & Action Plan
Complete with exercise, nutrition, and supplement recommendations

1:1 Clinician Consult
Receive expert guidance on how to manage and reduce your health risks

Upload past labs for lifetime tracking
All your medical records in one secure dashboard

Biological age
Understand your biological age and track your pace of aging

Access to advanced diagnostics
Customize your plan with optional advanced blood tests and scans
Premium care made accessible.
HSA/FSA eligible
One-time payment
No hidden fees or subscription traps
Buy more & save:
Individual
$50 off (Save 13%)
$349
$399
Duo Bundle (For 2)
$334 per person
$668
$798
popular
★ ★ ★ ★ ★
Trusted by thousands of members
What could cost you $15,000? $349 with Mito.
What's included

Comprehensive Lab Test (Core)
100+ biomarkers - Test at 2,000+ lab locations nationwide

Clinician Reviewed Insights & Action Plan
Complete with exercise, nutrition, and supplement recommendations

1:1 Clinician Consult
Receive expert guidance on how to manage and reduce your health risks

Upload past labs for lifetime tracking
All your medical records in one secure dashboard

Biological age
Understand your biological age and track your pace of aging

Access to advanced diagnostics
Customize your plan with optional advanced blood tests and scans
Premium care made accessible.
HSA/FSA eligible
One-time payment
No hidden fees or subscription traps
Buy more & save:
Individual
$50 off (Save 13%)
$349
$399
Duo Bundle (For 2)
$334 per person
$668
$798
popular
★ ★ ★ ★ ★
Trusted by thousands of members