Ghanaian and African men frequently toss around the word testosterone in barbershop conversations and gym group chats, usually followed by someone recommending a supplement they saw on Instagram.
But the truth is, you don’t need a membership at the nearest fitness centre. You can keep this hormone working the way it should. Some of the most effective habits occur away from the weight rack. They appear in the kitchen, in the bedroom, and in how well you sleep.
The testicles produce most testosterone, while the adrenal glands contribute smaller amounts.
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It’s the hormone behind the physical changes of male puberty, muscle development, and voice deepening, and it stays important well into adulthood, influencing everything from energy levels to sexual health and disease risk.
Women produce it too, in smaller quantities, and it plays a real role in their sexual well-being as well.
Get real sleep, not just time in bed
There’s a difference between lying down for eight hours and actually sleeping well, and your hormones know the difference. Research following thousands of teenage boys and young men found a clear link between poor sleep quality and lower testosterone. If your nights are broken up by phone scrolling, generator noise, or a mattress that’s seen better days, fix that before anything else on this list.
Watch what’s on your plate
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You don’t need a strict diet plan, just a balanced one. Cutting protein too aggressively, or swinging between overeating and crash dieting, can throw testosterone off. So can going too low on fat, since some research links low-fat diets to lower testosterone levels. The fix isn’t complicated: build meals around whole foods, with a healthy mix of protein, fat, and carbohydrates, rather than chasing extremes in either direction.
Keep stress in check
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Cortisol, the body’s main stress hormone, and testosterone tend to move in opposite directions. When cortisol spikes, testosterone often drops. Chronic stress also tends to push people toward overeating and weight gain around the midsection, which compounds the problem. Eliminating stress is unrealistic for most people juggling work, family, and Accra traffic. Nevertheless, building in small recovery habits helps, such as regular sleep, prayer, or exercise. Or simply stepping away from work at a reasonable hour can also help.
Top up on vitamin D
An estimated billion people worldwide lack vitamin D. Ghana’s sunshine doesn’t automatically protect you from this, especially if you spend most days indoors. Some studies link low vitamin D to lower testosterone. A few studies find that supplementation improves hormone levels and erectile function, though evidence is not unanimous. Regular sun exposure is a low-effort way to cover this base. A D3 supplement is an option if a doctor recommends it.
Be selective with supplements
Multivitamins get a lot of hype, but the evidence for most of them is thin. Zinc is one of the few that’s held up reasonably well in research, particularly for people who are actually deficient in it. Herbal options like ashwagandha, ginger, and saw palmetto show some promise too, though the science is still developing. The key point: talk to a healthcare professional before adding anything to your routine, especially if you’re managing another health condition or taking medication.
Be mindful of what’s touching your food
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Everyday exposure to certain plastics, particularly BPA and parabens found in some packaging, has been linked to disruptions in hormone levels, including testosterone. It’s a small, easy adjustment: where you can, avoid reheating food in plastic containers and lean toward glass or ceramic instead.
Rethink your drinking habits
The relationship between alcohol and testosterone isn’t simple, but the general pattern is clear: heavy drinking lowers testosterone, sometimes within half an hour of your first drink, and long-term heavy use can affect testicular function. This doesn’t mean cutting out every Friday night out, but it’s worth being honest with yourself about how often “a few drinks” turns into something heavier.
