How to Increase Testosterone Naturally: 10 Ways

Top Lifestyle Changes to Boost Testosterone Levels for Men Health Articles

Some foods that increase testosterone include fish oil, dairy products, leafy greens, legumes, fruits and vegetables that contain flavonoids, and oysters. Natural and smart nutrition and lifestyle adjustments can drastically raise your testosterone levels and optimize your sexual health. With these 13 natural ways to increase testosterone, you are steroids testosterone boosters sure to find healthy solutions that enhance your sexual drive and enrich your well-being. While there is no “one-size-fits-all” diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance.

Cortisol (the main hormone produced during stress response) and testosterone interact in a see-saw-like fashion. Elevated cortisol can even make workouts less effective because of its testosterone-dampening effects (9). All types of exercise are beneficial for healthy testosterone, but strength exercises, like lifting weights, bodyweight, or calisthenics, are the most beneficial (3). This begs the question whether or not integrative medicine and researchers have fully explored the effect of diet and lifestyle choices on testosterone, rather than accepting a pre-programmed decline (7). Keep sleep debt low, lower stress levels, exercise, and cut down on alcohol. Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha. More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone.

Studies show that supplements may act as natural testosterone boosters. For example, emerging research on the herb ashwagandha has not only shown promise in enhancing mood and minimizing anxiety, but this popular supplement may also play a role in men’s health. Research suggests that regular resistance training can increase testosterone immediately after a workout and over time particularly when you minimize periods of rest. Researchers recommend using more muscle groups versus just singular muscle groups, for example, push-ups versus bicep curls, and lifting heavier weights rather than many reps of lighter weights. The proper balance between testosterone and other hormones like estrogen is imperative for the ovaries to function optimally. Among women, one of the most common causes of high testosterone is polycystic ovary syndrome or PCOS.

If you have low testosterone you may be wondering how to boost testosterone naturally. While there are medicines designed to increase testosterone levels, you may first consider making some lifestyle changes that can naturally increase testosterone. First, it’s important to note that these tactics and practices to boost testosterone naturally probably won’t work with men who have underlying health issues like hypogonadism. If the glands and cells responsible for producing testosterone are damaged or defective, no amount of eggs or sleep will help you raise testosterone levels. You’ll likely need to use testosterone replacement therapy to get your T levels to a healthy place. You can naturally boost testosterone levels by eating a healthy diet and adding some foods known to help. Below are a few foods that increase testosterone, from fatty fish and fish oil to certain herbs like fenugreek seed and Asian red ginseng.

Testosterone is a critical hormone in the male body, affecting numerous aspects of health. It plays a vital role in muscle growth, bone density, and libido. Understanding testosterone and its importance can help men recognize how to maintain optimal levels, which can significantly influence their quality of life. Testosterone is vital for male fertility and reproductive function. Abnormal testosterone levels can affect healthy sperm production, sex drive, as well as your ability to achieve and maintain an erection and ejaculation.

According to the American Urological Association (AUA), a level of at least 300 nanograms per deciliter (ng/dL) is normal for a man. Remember to avoid alcohol in the run-up to bedtime to stop it from waking you up during the night. RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night. Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26). Too many brewskis also disrupts your sleep and can lead to snacking and weight gain. The decline can also increase your risk of long-term health conditions like diabetes, heart disease (2), and even an early death (3). With the exception of ZMA, I didn’t take any other purported testosterone boosters.

Flow diagram of study participants according to CONSORT guidelines29. If a participant was unable to complete crunches for the full 5 min, they were encouraged to take short breaks when experiencing fatigue or discomfort. These rest periods were limited to 10–15 s, enabling them to resume the exercise without losing momentum. A 2020 meta-analysis found that TRT significantly improved depressive symptoms in men with low testosterone. Once dismissed as a rare condition affecting older men, low T (testosterone deficiency) is now understood as a far more widespread issue. Thanks to a mix of modern stress, environmental exposures, and plain old aging, more men are hitting their 40s and 50s feeling like shadows of themselves — and many don’t even know why.

Despite its importance, up to 1 billion people worldwide are deficient.