Total Testosterone: what it means.

Primary male androgen (also important in women at lower levels). Supports muscle, libido, mood, energy.

Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Typical reference bands (ng/dL)
Lowunder 300 ng/dL
Borderline low300-400 ng/dL
Optimal500-900 ng/dL
Ranges vary by laboratory, age, and sex, your lab's own reference range always takes precedence.

Common causes

  • Aging
  • Excess body fat and insulin resistance
  • Poor sleep and chronic stress
  • Low zinc or vitamin D
  • Certain medications

What it can feel like

  • Low libido
  • Fatigue and low motivation
  • Loss of muscle and strength
  • Low mood

Who should test

Best measured in the morning when levels peak, and confirmed on a repeat test. Symptoms plus a low number, reviewed with a clinician, matter more than a single reading.

Supplements that help raise Total Testosterone

Evidence-led, and only a piece of the picture, diet, lifestyle, and your clinician matter most.

Zinc, vitamin D, boron, tongkat ali, and ashwagandha have evidence for supporting testosterone where it is low, working best alongside sleep, training, and fat loss.

Zinc PicolinateImmune · hormones · skinStrongVitamin D3 + K2Energy · bone · immuneStrongBoron GlycinateBone · hormones · jointModerateTongkat AliTestosterone · libido · stress resilienceModerateAshwagandha KSM-66Stress · cortisol · sleep onsetStrong

See your own Total Testosterone

Upload your blood test, we read total testosterone and your other markers, then match evidence-led supplements.

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Common questions

What does a low Total Testosterone mean?
Common drivers include aging; excess body fat and insulin resistance; poor sleep and chronic stress. A result outside the optimal range is best read in context: discuss it with your clinician, who can weigh the full picture and your lab's own reference range.
What supplements help raise Total Testosterone?
Evidence-led options include Zinc Picolinate, Vitamin D3 + K2, Boron Glycinate, Tongkat Ali, Ashwagandha KSM-66. They support, but don't replace, diet, lifestyle, and medical care.

Educational use only, not medical advice or diagnosis. Always interpret lab results with a qualified clinician.