Long-term low-dose oral administration of dehydroepiandrosterone modulates adrenal response to adrenocorticotropic hormone in early and late postmenopausal women. Involvement of D-aspartic acid in the synthesis of testosterone in rat testes. Occurrence of D-aspartic acid and N-methyl-D-aspartic acid in rat neuroendocrine tissues and their role in the modulation of luteinizing hormone and growth hormone release. Long-Term Effects of a Randomised Controlled Trial Comparing High Protein or High Carbohydrate Weight Loss Diets on Testosterone, SHBG, Erectile and Urinary Function in Overweight and Obese Men. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. It has a range of proven beneficial ingredients, herbs, minerals, and boosters for the body’s hormone system. People who drink for five days in a row show a 15% reduction in testosterone levels. It has been shown that excessive alcohol consumption can depress your natural levels of sex hormones. Overall bodily health is essential to keep and maintain your sex hormone levels. One result of this is a reduction in the overall production of testosterone, leading to chronically low levels . Effect of Ginger on Testosterone If you're obese, you're four times more likely to benefit from testosterone replacement than non-obese men. By contrast, endurance exercises like cycling for hours or running marathons can actually reduce your testosterone level. Talk to your doctor before you try any supplements to make sure they won't interact with your other medications. Also, some supplements aren't safe to take with some prescription drugs. Lifestyle Houman explained that following a Mediterranean diet has been linked to higher testosterone levels and better reproductive health in men.In addition to vitamin D, zinc, and magnesium, fenugreek may also support testosterone levels.However, the long-term use of testosterone supplements or anabolic steroids has its downsides.Testosterone is a hot marketing area for men, that strikes at the core of machismo and male health.I recommend hitting the gym at least three days a week and lifting heavy weights on larger muscle groups like the chest, shoulders, back, hamstrings, and quads.If your testosterone levels fall too low, you might suffer from a condition called andropause.Magnesium increases total T and free T, because the mineral prevents SHBG from binding to testosterone (25).The best testosterone boosting supplements have proven effective and safe in multiple studies. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. There are a lot of T-booster blends out there. There are also numerous animal studies showing positive effects (ref 79). However, these supplements do not have enough research for me to confidently say they will work. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research. Maintaining a healthy weight is crucial for testosterone levels. So it makes sense that a testosterone-boosting diet should be full of lean protein, healthy fats, and foods high in antioxidants, like berries and leafy greens. To build muscle, you need to hit the gym and have adequate testosterone. The issue with the “all fat is bad” mindset is that it overlooks the fact that there are different types of fat, some better for you than others. It’s not enough to simply eat “superfoods” or take a few supplements. However, it’s important to note that HRT only treats the symptom of low testosterone and not the cause. A simple saliva or blood test will reveal if your T-levels are normal or low. Reducing oxidative stress benefits testosterone bioactivity because inflammation and oxidative stress can lower testosterone levels. Adding the foods on this list to your diet won't magically fix low testosterone levels. The pituitary gland is central to regulating testosterone production in the body, and it's a sensitive system that can easily be thrown off. Estrogen, gut health, and diet Across the world, environmental pollutants are affecting animal life and disrupting sex hormones. This drop in testosterone is not only seen in humans, but animals as well. There are no advantages to having low testosterone. Having low testosterone leads to low energy, low sex drive, low strength, and comes with symptoms of anxiety, depression, and general lethargy. Attach testosterone to any product with some hyperbole, and you can market it effectively. Several nutrients are known to help maintain optimal testosterone levels, including zinc, vitamin D3, magnesium, and omega-3 fatty acids. The DUTCH hormone test measures the sex hormones and how they are getting metabolized, along with cortisol levels which can affect testosterone production. High levels of environmental toxins can affect testosterone production, this test works well when combined with the urinary hormone profile and the nutrient profile. By addressing stress through lifestyle changes and relaxation techniques, you can create a hormonal environment that supports better health, improved energy, and higher testosterone levels. Sleep is one of the most important factors for maintaining healthy testosterone levels. Taking 6 grams reduced levels.Establishing a consistent sleep schedule, ensuring an optimal sleep environment, avoiding electronic devices, and adhering to a bedtime routine can improve sleep quality.Testosterone is an important male sex hormone, but it’s vital to women too.A regular sleep schedule enhances sleep quality, crucial for maintaining healthy testosterone levels.“It contains theobromine (a mood elevator), caffeine and sugar (a mood elevator and energy booster) and the endorphin Phenylethylamine (PEA) which produces an energy boost.”You can find thousands of testosterone boosting supplements online for $50 to $100 per bottle.Additionally, a sedentary lifestyle can negatively impact sexual function, which is closely related to testosterone levels.Zinc can be found in foods like oysters, beef, and beans, while magnesium helps increase testosterone by blocking proteins that bind with testosterone.You can find plenty of testosterone supplements that claim to boost testosterone. Some studies suggest that indole-3-carbinol may slow the growth of cancer cells, although the research is limited. Fatty fish have a lot going for them in the testosterone department. Leafy greens like spinach, kale and collard greens contain a lot of magnesium, which can help regulate total and free testosterone. Finally, there are a number of vitamin D-containing supplements available that you can take for a boost to your vitamin levels .You might be asking, but lifting weights builds muscle because it increases your testosterone, right?Certain lifestyle choices can suppress natural testosterone production.There aren’t a lot of studies on this, but this one particular study did show an increase in estrogen levels when looking at drinkers vs non-drinkers.Red light exposure on testicles has been shown to boost testosterone levels.So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial. Research shows UVB-treated mice have higher levels of testosterone. So, if you’re a shift worker who loves your job, you may not need to worry too much about work impacting your testosterone, as long as you’re keeping your sleep debt low. Testosterone production doesn’t run on a circadian rhythm — it’s dependent on sleep no matter when you get it. It runs on a roughly 24-hour cycle and dictates everything from your sleep-wake times to your body temperature fluctuations. Low testosterone can cause sleep problems like insomnia and nocturia (when you need to pee a lot at night), however, making it a vicious cycle that’s worth trying to break. Avoiding caffeine and heavy meals close to bedtime, plus getting regular exercise, will result in better sleep patterns and optimal testosterone levels. Adequate sleep can help optimize testosterone production, while poor sleep quality can inhibit testosterone production. In addition to vitamin D, zinc, and magnesium, fenugreek may also support testosterone levels. Not only do various types of exercises have a positive impact on testosterone levels, but testosterone itself improves body composition. Chiefly, exercise promotes muscle hypertrophy and reduces fat mass, both of which contribute to optimal testosterone levels. Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes. Regardless, eggs are highly nutritious and contain other testosterone-friendly nutrients. For some time, studies have indicated that when men reduce the amount of saturated fat in their diet, their hormone levels decrease (38). A study published in the International Journal of Peptide Research and Therapeutics concluded that male rats fed oysters experienced a significant boost in testosterone levels. The best way to help your body produce the additional testosterone you’re after is to support it by way of a healthy diet. Stop Hiding Behind Your Age In fact, testosterone cells are made from cholesterol. Cells convert cholesterol to free testosterone. Polyunsaturated fatty acids, for instance, can do more harm than good. “The first couple of studies came out on DHEA and people started buying it, and then the not so exciting studies came thereafter and (people realized,) ‘I just don’t think this does stuff.’”These are the 15 best foods to help boost your testosterone levels naturally.More than 33% of men over 45 may have lower than normal testosterone levels.“Exercise also can increase the output of natural endorphins, making one feel calm,” says Felice Gersh, MD, an OB/GYN and founder/director of the Integrative Medical Group in Irvine, California.Combined with a healthy diet, getting enough sleep, and hitting the weights, a testosterone booster may help increase your T-levels.Fat cells have a high amount of aromatase, an enzyme that converts testosterone into estrogen (while estrogen is the primary female sex hormone, men need it too, in small amounts).Free T floats around and binds to the right receptors to keep your body in optimal condition. Certain dietary supplements can support hormonal health—there’s an at-a-glance roundup in the table below. Outlined below are the natural treatments we’ve found most helpful at the clinic to improve estrogen levels. For younger women, however, low estrogen levels can signal a health issue. It has been shown that manganese supplementation stimulated LH secretion in male rats, which may consequently enhance testosterone production . There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10). The thing is, there’s plenty of evidence that the low carb keto diet boosts testosterone (9), but if you’re seesawing in and out of ketosis, any testosterone boost is going to be sporadic. But there is no doubt that if you want to enjoy an optimal testosterone boost from your resistance training, you have to give your muscles the protein they need to repair and rebuild bigger and stronger. Stress management strategies include meditation, yoga, and deep breathing exercises, which help reduce cortisol levels and promote relaxation, helping improve overall hormone balance. Regular physical activity, particularly HIIT, endurance training, and resistance training, is thought to have beneficial effects on testosterone in several indirect ways. Resistance training, however, is thought to build muscle and thus upregulate serum testosterone, which is theoretically more sustainable. Eating the right foods can boost your body’s natural testosterone production and eliminate the need for synthetic therapy. What you eat can significantly affect your testosterone levels and help increase testosterone levels naturally. One study found that within a week of taking boron supplements, testosterone levels in males increased up to 32%. They are a great source of healthy fats and magnesium and contain boron, a trace element linked to testosterone production. Some supplements can support natural production, but your natural production is almost entirely dependent on lifestyle. While I encourage men to explore TRT, I do not utilize myself, and I practice an optimized way of life to keep my own testosterone levels in the high normal range. I wanted to find ways to improve the body’s own endogenous (natural) production. For starters, as we age, our testosterone levels naturally decline.There are a lot of T-booster blends out there.We know low zinc levels can lower testosterone levels.Testosterone is the main male sex hormone, produced mainly in the testicles.There is no point trying to increase your testosterone levels if you’re burning the candles at both ends, overtraining, overworked and in a state of frenzy.Want an easy way to boost testosterone and improve your health?But, you usually don’t need a supplement unless you have a vitamin deficiency.Multiple studies have connected weightlifting with testosterone. Boost your cognitive fitness in the new year Perhaps even more concerning, is that testosterone levels have been dropping in men worldwide for decades. “Can supplements actually boost testosterone? There is not a week that goes by that I am not asked about testosterone levels, and the following questions As always, consulting your doctor might be the best first step if you’re worried that your testosterone levels are falling dangerously low. With this little mineral doing so many jobs, it’s no surprise that it has a hand in testosterone production, as well. Consider supplementing with vitamin B12 for an added testosterone boost. Your body uses vitamin B12 to lower cortisol, and cortisol works opposite testosterone. One 2011 study found that active and non-active individuals can raise testosterone using magnesium supplements. Some men are deficient in magnesium, leading to lower testosterone levels. Your body uses these hormones to grow muscles, lose fat, and improve body composition. When you exert muscles to push or pull weights, it releases anabolic hormones (including testosterone) into your bloodstream. Multiple studies have connected weightlifting with testosterone. Other studies have showed weight loss raises testosterone. By keeping a steady weight, you avoid yo-yo dieting and the stresses that rapid weight loss/gain puts on your body. When you have low testosterone, your body fat levels go up. Here is a quick run-through of tried, tested, and proven ways to boost testosterone naturally. Chronic stress can also negatively impact testosterone levels and libido. “When you're under chronic stress, your body produces more cortisol, a hormone that suppresses testosterone,” says Lakshman. Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar. "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City. “Excess weight, especially around the belly, is known to lower testosterone levels,” says Dr. Lakshman. To this point, many of our suggestions for boosting testosterone have involved dietary adjustments. Still, many guys want to know if bigger muscles by themselves will generate higher serum testosterone levels. Ginger seems to increase HDL cholesterol levels, enhance antioxidant activity, stabilize blood sugars, and recycle testosterone receptors, among other things. Caffeine brings your exercise routine up a notch, so you get better effects from your high-intensity interval training—for the same amount of work! Although a highly debated fact, one cup of coffee a day has been proven to have health benefits. The hops in beer are highly estrogenic—so much so that it is being studied as a treatment for menopausal women. Moderating alcohol consumption can protect and even boost testosterone levels while improving sleep, liver function, and overall health. Reducing your exposure to endocrine-disrupting chemicals can help protect and boost your natural testosterone production, as these substances can negatively impact hormone balance over time. Elevated cortisol levels interfere with hormone balance and can suppress the body’s ability to produce testosterone, leading to symptoms like fatigue, reduced libido, weight gain, and mood changes. Interval training exercise can also help you lose weight, which further increases testosterone levels, according to the Endocrine Society. Instead, I recommend consuming a healing diet that is rich in healthy fats (including avocado, coconut oil, and wild-caught salmon), which are shown to help build muscle and increase testosterone. Gaining strength and muscle through heavy weight training and interval training can boost testosterone levels. While synthetic solutions are available, they often come with unwanted side effects, leading many to explore natural alternatives. If one of those dips, flags or doesn’t come through as it did when you were younger, you may crave a boost. Most men should get between seven and nine hours of sleep per night, ideally getting to bed around 10 p.m. Research has found that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before the cortisol kicked in. Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Relationship between serum levels of testosterone, zinc and selenium in infertile males attending fertility clinic in Nnewi, south east Nigeria. Exercise training improves free testosterone in lifelong sedentary aging men. Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. What you eat has a major impact on testosterone as well as other hormone levels. Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks. While extreme endurance-based exercises have been shown to possibly reduce testosterone, that doesn’t mean you should cut out the cardio. Exercise is also a key component in weight management, which can also keep your T balanced. “Good quality sleep on a regular basis is just really critical,” Hackney says. Everyone needs at least seven hours of sleep a night, but most people don’t get that much. These foods have been linked to lower T levels, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health. One long-term study observed that those who slept only four hours per night had borderline deficient levels. Zinc also boosts testosterone in athletes and those who are deficient in zinc. Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels. Carbohydrates are the building blocks for testosterone production. Vitamin D is linked with improved immunity and higher testosterone levels. If you spend all day indoors away from sunlight, it could impact testosterone production. Studies have shown that men who drink excessively tend to have lower blood testosterone levels than men who drink a normal amount. Studies on military personnel link sleep deprivation to lower testosterone levels, making sleep essential for boosting testosterone (3). Research suggests these workouts helped optimize their testosterone levels naturally (2). Studies suggest low-fat diets might contribute to low testosterone levels (1). In some studies, this has been linked with a possible rise in testosterone levels, but it seems the jury is still out on this one . Any steps that you can take to reduce daily stress and stress levels overall can only help you raise your testosterone levels. Cutting down on alcohol is always a good way to maintain a healthy lifestyle, as above, so this will naturally help you reach your goal. A vitamin D deficiency can lead to a lowering of testosterone levels. How to Increase Estrogen Naturally (and When to Consider HRT) “So let’s say they come up to eight percent body fat — they’re almost guaranteeing themselves suboptimal testosterone concentrations and suboptimal results, among many other things.” “We go back to studies where over the course of a week having four or five hard workouts might increase your testosterone by ten percent total. You might be asking, but lifting weights builds muscle because it increases your testosterone, right? This 2016 study found that nicotine and its metabolites could inhibit androgen disposal, raising testosterone. This 1982 study found that elderly men with an active sex life had higher testosterone than men who were less active sexually. Men watching and masturbating had an 11% increase in testosterone, while men having sex increased testosterone by 72%. "However, there is no 'one-size-fits-all' testosterone level. The body's ideal level is influenced by age, sex, genetics, health history, and even how well you sleep or manage stress," Reeder said. Your diet is equally important, so make sure to include these top foods (as picked out by our CNET experts) to boost your testosterone levels effectively. To maintain healthy testosterone levels, it’s helpful to moderate alcohol consumption and, if possible, quit smoking entirely. Excessive alcohol consumption and increased stress can be substantial factors in decreased testosterone levels. It increases sharply during puberty and then gradually decreases after age 30. "It plays a far more expansive role by supporting cellular signaling, protein synthesis, fat distribution and cognitive and emotional regulation," she says. Not only is it a pivotal hormone in development (particularly for males) and for masculine characteristics, it's also essential for muscle growth, strength, bone density and sex drive. Establishing a regular sleep schedule can help enhance sleep quality, supporting optimal testosterone levels. Quality sleep is critical for testosterone production, making a good sleep routine essential. Aiming for 7 to 9 hours of sleep helps maintain optimal testosterone levels. Men who do not sleep within this range may experience reduced testosterone production. My friend Carl Lanore also recently addressed some of this unfair testosterone vilification in Superhuman Radio episode #2451. Leave a comment or connect with me on social media asking any health question you may have and I just might incorporate it into our next listener questions podcast episode just for you! If you’re interested in learning more about these products, including the hormone-balancers Estro-Harmony and Progest-Harmony, please click on the relevant links. If we only pay attention to the positive studies is it a good idea? “The first couple of studies came out on DHEA and people started buying it, and then the not so exciting studies came thereafter and (people realized,) ‘I just don’t think this does stuff.’” I’m really against overvaluing a few new studies because you’re almost certainly going to get some publication bias in that case. They have a high nutritional content of essential vitamins like zinc and vitamin D, which are crucial for healthy testosterone levels. Unhealthy diets or chronic under-fueling can impair hormone production while working toward a balanced diet full of nutrients can help stabilize your levels. Add these hormone-friendly foods to your diet to boost testosterone production. Conversely, adequate, high-quality sleep promotes healthy testosterone levels. Getting good sleep is just as important for your health as diet and exercise. Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best. In turn, these changes may negatively impact your testosterone levels. But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too. One study looked at young healthy men and compared getting no sleep to getting eight hours of sleep a night. To be productive, but your body says otherwise when it comes to testosterone production. We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone. Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep. Testicular weight is directly proportional to the level of testosterone produced. It has been shown that the reduction in blood flow to the testes decreases the production of testosterone, which may lead to hypo-spermatogenesis 54,55. In fact, several studies have introduced the antihyperglycemic effect of dietary ginger on blood glucose 49,50,51. The study conducted on alloxan-induced diabetic rats by Ghlissi et al. in 2013 showed that 1.5 g of fresh ginger per 15 g of rat diet, for 30 days, significantly reduced the level of blood glucose . It has been shown that dietary supplementation of ginger roots prevented the decrease in glutathione S-transferase and GSH level thereby resulting in a reduction in prooxidants, which may subsequently enhance the synthesis of testosterone . Consuming plenty of healthy fats can help increase your testosterone levels by providing the building blocks needed for hormone synthesis.Estrogen competes for the same receptors as testosterone.Some women benefit from hormone replacement therapy to relieve their symptoms.To achieve this contribution, we searched the PubMed, Scopus, and Web of Science databases for English language articles (full texts or abstracts) from November 1991 through August 2018 using the keywords “ginger” and “Zingiber officinale” versus “testosterone”.Working on sleep, training, nutrition, and stress can make a real difference.For more tips from our Medical co-author, including how to use herbal supplements to increase your testosterone, keep reading!You can up vitamin D levels by spending more time in the sun, eating more fatty fish such as salmon, tuna, and mackerel, or taking vitamin D supplements.Various studies have shown that free radical generation, and hence the level of cellular oxidative stress, in diabetic conditions is higher than the normal conditions 42,43,44, which may negatively affect cellular function and cellular biosynthesis . When the bodybuilders’ body fat percentage dropped below 5%, researchers noticed testosterone dropped. For maximum testosterone boosting results, consider moving your weightlifting to the afternoon. Exercising in the afternoon appears to impact testosterone levels. However, certain exercises are linked with lower testosterone levels. “Exercise also can increase the output of natural endorphins, making one feel calm,” says Felice Gersh, MD, an OB/GYN and founder/director of the Integrative Medical Group in Irvine, California. The critical hormone for male health influences everything from muscle mass and bone density to libido and mood. And you definitely want to kick your sugar addiction, because sugar can throw off hormones, particularly testosterone. Some of the best natural stress relievers include exercise and yoga, meditation, acupuncture, cognitive behavioral therapy, spending more time in nature, keeping a journal, and using adaptogen herbs and essential oils. Do this for 30 minutes to an hour to really boost those T levels. What is the best diet for boosting testosterone levels? The great thing about weight lifting is that it provides a wealth of benefits (2)(3) besides just increasing testosterone levels. Fortunately, if you have an aversion to needles, there are many ways to increase testosterone naturally, and we’ve brought together 36 of them right here. Boosting testosterone levels, then, can be a smart course of action if you want to enjoy more robust all-around health. After 6 months, men who worked around BPA every day had lower testosterone levels than men who did not.There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10).There are a lot of solutions available over-the-counter to help you naturally increase testosterone levels.We know it’s important to get some sun for testosterone production, so I simply avoid sunscreen use when outside.For an extra boost during workouts, consider pre-workout supplements like those in the Transparent Labs Pre Workout Collection.Practice stress management strategies – like meditation – if you can’t change certain stressful aspects of your lifestyle. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. Competitive environment are proven to increase testosterone levels. Reduce Cortisol levels-Increased cortisol (stress hormone) results in a decrease of testosterone. That may sound like heresy, but of all the topics out there in the world of fitness and supplementation, increasing testosterone may be the one that’s most myth-ridden. The nutrients, lifestyle strategies, and supplements you should know about. As an author, James is committed to guiding his readers towards optimal health and performance, providing actionable insights and strategies through his writings. Specializing in Performance Psychology, his expertise is backed by both rigorous study and practical experience. Before considering supplements or medical intervention, building a strong foundation with healthy habits is essential. It's important to moderate alcohol consumption to maintain healthy hormone balance. Prioritizing these dietary elements can help maintain optimal hormone levels. Adequate sun exposure can elevate testosterone levels, though effects may vary based on individual factors. Testosterone production peaks during sleep, with the highest levels in the first three hours of uninterrupted rest. Add them into your diet as much as possible. They also improve digestive health as well (and are a great source of fiber). Increase Cruciferous vegetable consumption-Cruciferous vegetables, broccoli, cabbage, cauliflower, spinach, they are loaded with anti-estrogens are a multitude of other nutrients. They’re also loaded with many other nutrients (vitamin K, copper,folate, vitamin B6, potassium, vitamin E, and vitamin C). A better strategy might be to embrace the keto diet full-on, but that brings its own set of issues. Weight machines take some of the pressure off of your muscles because those muscles don’t have to work as hard to control the weight. If you want to enjoy optimal benefits from your compound lifts, use free weights rather than weight machines. But how do you do that without subjecting yourself to testosterone shots at your doctor’s office? High estrogen levels in men are linked to man-boobs and lower testosterone levels. This study showed that 2–3 beers per day were shown to lower testosterone levels by nearly 7% in a three-week period (21). Two studies (22, 23) show that large acute quantities of alcohol consumption in a short period led to decreases in testosterone levels by a whopping 20–23% after 24 hours! Gene-editing therapy lowers harmful blood fats in early study Studies show they affect estrogen levels, with potent antioxidant activity fighting chronic disease risk factors. Another study found that phytoestrogens in red wine may stop cancer cell growth, particularly among postmenopausal women. Red wine is rich in resveratrol, a phytoestrogen researchers believe reduces heart disease risk by regulating cholesterol levels. One study looking at alcohol consumption found that increasing alcohol consumption led to a higher level of free and total testosterone compared to a non-drinking control group (20). I have used low-carb diets in the past with successful results (such as winning a national bodybuilding title). They found that those who ate the soy flour lowered their T levels during the study (43). It contains phytoestrogens (plant estrogens) that have similar effects to estrogen in the body. GLP-1 drugs like Ozempic may lower men’s libido and affect erections due to brain, hormone, and vascular changes, though effects vary by individual. Ozempic and Mounjaro may impact men’s sexual and hormonal health. Ozempic may impact men’s sexual health, self-esteem, and masculinity. Learn about Letybo treatment options for dynamic wrinkles and frown lines for a natural looking youthful appearance with minimal downtime. If you are concerned about your estrogen or other hormone levels, reach out to your primary care physician. Some vitamins and minerals help your body produce estrogen and use it more effectively. You see, not only will high-quality olive oil make your food taste better, but it will also help you raise your testosterone levels. Oysters are also high in vitamins, minerals and protein, and loaded with heart-healthy antioxidants. Being overweight has negative consequences on multiple aspects of your body – including testosterone levels. Processed foods, for example, have harmful chemicals that impede your body’s natural testosterone production. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being. Doctors, researchers, and dieticians have been singing the praises of olive oil for a couple of decades now. Finally, those vigorous workouts will produce more testosterone than if you were limited to more modest lifting routines. In fact, more than 90 percent of the fat in coconuts is saturated fat. Here’s How to Naturally Increase Blood Flow to Your Penis As men age, testosterone levels tend to decline, which can lead to symptoms such as fatigue, reduced sex drive, and difficulty maintaining muscle mass. It is also true that having a naturally higher level of free testosterone increases sex drive, so it is still unclear if it is a cause or an effect. Both have been shown to boost testosterone naturally. You can look to increase levels of zinc and vitamin D with diet. By following these 10 proven ways to increase testosterone naturally in males, you can improve your hormone levels, boost physical performance, and enhance your overall well-being. When you’re stressed, your body produces cortisol, a hormone that can inhibit testosterone production and lead to a variety of health issues. In this article, we’ll explore 10 proven ways to increase testosterone naturally in males, covering everything from diet and exercise to stress management and supplements. These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body's natural production of testosterone. Testosterone synthesis starts with cholesterol, which means overly low-fat diets may actually suppress it. If you’re focused on sleep, training, and nutrition—but progress still feels slow—our Low Testosterone Quiz can help. Quality sleep is where testosterone is built, stabilized, and reinforced. One smaller study found that eating the whole egg will be better for testosterone levels than egg whites. Houman explained that cruciferous vegetables like broccoli, cauliflower and Brussels sprouts can indirectly support healthier testosterone balance by lowering estrogen levels. A 2020 study found that fish oil supplements with omega-3s boost testosterone in men. Those with less vitamin D tend to have lower testosterone levels than those with more vitamin D. While we need more research to fully understand why this is the case, incorporating healthy fats into your diet, such as fatty fish, can benefit your overall health. Flaxseeds have high levels of lignans, substances that your body changes into phytoestrogens. At ZOE, our scientists recently found that, following menopause, you are more likely to experience unhealthy blood sugar and blood fat spikes after eating. If you are considering increasing your natural estrogen levels, discuss it with your doctor first. Phytoestrogens are molecules that occur naturally in plants and are similar to estrogen. Estrogen plays a critical role in your reproductive health, but it’s also important for bone health and the production of mood-stabilizing hormones. Having more sex boosts testosterone levels and it also comes with many other health benefits, such as improving your immune system and mood. Losing weight was a pivotal step in my journey to boost testosterone levels. This aligns with the fact that exercise is one of the most effective natural methods to increase testosterone levels and prevent lifestyle diseases. Despite the fact that studies have shown that fenugreek can increase serum testosterone (22), most people still don’t know how to use it. Opioids and certain chemotherapy drugs can also interfere with testosterone production. There are actually a number of prescription medications that are known to interfere to some degree with testosterone production. 20-30 minutes of sun exposure is enough for optimal vitamin D production. Sun exposure triggers your skin to produce more vitamin D, which plays a crucial role in testosterone synthesis (8). Cruciferous vegetables can act as aromatase inhibitors, preventing estrogen production (6). It’s important that you discuss the pros and cons of hormone therapy for menopause with your healthcare provider. FDA-approved HRT is available by prescription and includes bioidentical hormones with the same chemical structure the body produces itself. HRT replaces estrogen and progesterone in the body to help relieve symptoms of menopause. Acupuncture is another therapy that might be of use for low estrogen levels. Looking after your gut health has many health benefits, whatever stage of life you're in currently. Some women benefit from hormone replacement therapy to relieve their symptoms. Women with an increased risk of cancer should talk with their doctor before taking it. Or, get more vitamin D from dietary sources like milk, eggs, or fish. Some people take vitamin D supplements for similar results. Alcohol inhibits muscle formation, for example, and worsens athletic recovery, which can impact weight loss and strength training. Other studies have found a connection between drinking and poor reproductive health. These include unexplained fatigue, decreased sex drive, erectile dysfunction, a decline in muscle mass, an increase in body fat without diet or activity changes, unexplained mood swings, and a decline in cognitive function. Addressing modifiable lifestyle factors and effectively treating underlying health conditions are important for maintaining optimal testosterone levels and overall health and well-being. Decreased testosterone levels can result from many factors, such as premature and pathologic aging, lifestyle choices (poorer diet, sedentary activity, heavy alcohol consumption), and other medical conditions. There is a range of ways to do this naturally by altering your lifestyle slightly. Stress-busting moves like yoga, breathing exercises, and meditation are all proven to reduce one’s stress levels and lower cortisol. Regular use can keep your testosterone at optimal levels. Some medications have an adverse effect on sex hormone levels . D-aspartic acid is a natural amino acid. The hormone is usually given through your skin as a gel or a patch or injected into your muscle. Your ideal level of testosterone is difficult to calculate. Wondering how to increase testosterone naturally—without wasting time on gimmicks or guesswork? Everything starts with the foods you eat, though your diet isn't the only thing that could impact your testosterone levels. "Very low-fat diets can be problematic. Fats, especially those from whole food sources, provide cholesterol, a crucial building block for hormone production," Reeder said. Avocados are a triple threat when it comes to boosting testosterone levels. Your needs will vary depending on your age, health conditions and hormonal status. The nutritional content of certain foods can give you a leg up when it comes to testosterone, especially if you're deficient in that particular nutrient. According to the American Urological Association, low testosterone is a level below 300 ng/dL. Cosmic ray spallation is a type of nuclear fission and nucleosynthesis that occurs naturally in nature. Brazil nuts have a ton of compounds inside of them that can all help to boost testosterone, but the real star out of all of them is a trace mineral called selenium. By lowering the amount of junk your body has to deal with, it helps your body to be more efficient and balancing anabolic hormones. Vitamin E is a powerful antioxidant that can reduce the amount of oxidative stress and damage in your body. The recommended dosage for zinc is 10milligrams to 20 milligrams daily, and this is sufficient to help you maintain sufficient zinc levels in your body. Abdominal fat in particular produces high amounts of aromatases. (Seriously, now’s the time to quit the job you hate and blame it on your health.) Avoid too much tofu; soy products can send your T levels plummeting (8). Be sure you’re consuming both monounsaturated fats and saturated fats for best testosterone results. Keto dieters aim to get over 70% of their calories from fat. You can get high levels of these fats through dairy products, olive oil, coconut oil, grass-fed beef, and other sources. Healthy fats are trendy thanks to the keto diet and similar high-fat systems. Environmental and dietary toxins and certain foods can increase estrogen levels, lowering T-levels. Increased estrogen levels reduce testosterone levels. Cruciferous vegetables have been linked to testosterone production and estrogen suppression. Diet, stress, age, and body weight can increase blood pressure. Lack of sleep reduces this anabolic hormone production window, lowering testosterone. Tribulus terrestris (often shortened to tribulus) has been used for centuries to boost libido. If you are deficient in potassium, however, then your testosterone could suffer. Potassium is another crucial mineral linked to testosterone. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. According to a 2015 study, which looked at 399 men aged 65 and older, those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels. According to findings, taking a daily ginger supplement for three months increased testosterone levels by 17 per cent in a group of 75 adult male participants with fertility issues. Twelve weeks of an aerobic and strength program based on official exercise guidelines also improved estradiol levels in one study 39. Research has suggested that a Mediterranean-style diet helps improve ovarian function, which can result in a more finely tuned balance of estrogen and progesterone 29. If the issue is more about rebalancing hormone levels, especially in pre-menopausal women, Progest-Harmony is the formula we are more likely to use. One herbal combination product we use a lot with our female clients struggling with low estrogen levels is Estro-Harmony, which contains some of the herbs listed above. Combination therapy using a blend of herbal ingredients may be more effective for raising or balancing estrogen levels than individual herbs 19. Table 1 summarizes the direct studies conducted on ginger and its extracts or derived compounds and their reported effects on serum testosterone. Until now, almost all studies that have found a direct link between ginger and testosterone were in vivo studies. Since the beginning of 1991, various in vivo and basic research studies have found a link between ginger and testosterone. Insufficient levels of testosterone in men are linked with a wide range of disorders/diseases such as infertility , diabetes , osteoporosis , and bone loss . Soy contains high levels of isoflavones, phytoestrogens that may mimic estrogen’s effects and reduce the risk of both breast and prostate cancer. Many types of food-based phytoestrogens are studied for their potential health benefits. Maintaining good cholesterol levels keeps your arteries free from fatty build-up, reducing the risk of heart problems and stroke. Studies show that phytoestrogens from food may support this effect, improving long-term bone health. Estrogens help maintain healthy bone density, reducing the risk of osteoporosis in both men and women. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit, and tongkat ali. Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial. Vitamin D is quickly becoming one of the world’s most popular vitamins. Therefore, you must pay attention to your long-term calorie intake and diet strategy. So, if you’re truly interested in better health and raising your testosterone levels, reach for the strawberries next time you’re at the market. And the last thing you want if you’re trying to raise the amount of testosterone in your system is estrogen interfering with testosterone production, which it will do. If you thought you would boost your testosterone production by scarfing soy protein shakes, it’s not going to happen. However, as you increase the volume and intensity of your weight training, you will generate more testosterone to help repair and rebuild muscles. There have, however, been animal tests that have concluded that ginger can indeed boost testosterone levels (24). Studies on military personnel link sleep deprivation to lower testosterone levels, making sleep essential for boosting testosterone (3).The nitric oxide-cyclic guanosine monophosphate (NO-cGMP) pathway has been found to play a major role in male sexual function by inducing the production of NO, which is known as a potent vasodilator 56,57.Research suggests that magnesium deficiency may also play a role in low testosterone levels.When your body is stressed, it focuses on releasing cortisol, taxing the body’s release of other hormones, including testosterone.Chiefly, exercise promotes muscle hypertrophy and reduces fat mass, both of which contribute to optimal testosterone levels.This lets your organs rest and helps balance hormone levels—including boosting testosterone. A main concern with supplements is that they aren't regulated by the FDA the same way drugs are. However, people who don't have much exposure to sunlight may be deficient in vitamin D. Taking 6 grams reduced levels.