With your support, Houston Methodist provides exceptional research, education and care that is truly leading medicine. It's often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. Something many may don't realize is that low testosterone is rarely a phenomenon on its own. But foods and the act of eating can suggest sex to the mind, which in turn can help stimulate desire in the body. But do foods and herbs really work as aphrodisiacs to heighten your mood or boost your sexual performance? Aphrodisiacs are foods and herbs that are thought to get you in the mood for lovemaking or to increase your sex drive. This will reduce your body's ability to utilize testosterone. This is a plant with proven testosterone-boosting abilities, as mentioned earlier. Proper diet and exercise can do wonders to remedy these testosterone-killing traits. According to the National Institute of Alcohol Abuse and Alcoholism, alcohol use affects the gland and hormones involved in male reproductive health. Studies show that overdoing exercise or doing higher levels of exercise may actually cause low testosterone. Although you may feel fine with less sleep, it could still be affecting your testosterone. Taking a supplement is obviously the most convenient way of getting more zinc in your diet. Are all zinc supplements reliable? Which zinc-heavy foods should I be eating? Most testosterone release occurs at night, making high-quality sleep essential for healthy hormone levels. Cortisol is a stress hormone that interferes with the body’s natural production of testosterone. Vitamin D-rich foods such as eggs and fortified dairy products also contribute to maintaining healthy testosterone levels. Maintaining a healthy diet rich in lean protein, healthy fats, and leafy greens supports hormone production. Among those, the evidence mostly supports vitamin D and zinc, followed by magnesium. If your weight is healthy, you find it easier to exercise and easier to sleep. If you exercise, you find it easier to sleep and to keep a healthy weight. In the bariatric-surgery studies, the average 32% weight loss was linked to a testosterone increase of 8.7 nmol/L (251 ng/dL). Men who consume high amounts of soy may experience a drop in testosterone levels. Opt for lean cuts of grass-fed beef, which has higher levels of healthy fats like omega-3s, compared to grain-fed beef. Even some everyday foods can impact hormone levels, both positively and negatively. Age, obesity, and certain medications can all result in lower testosterone levels. Low testosterone levels in men and women can lead to an array of unwanted side effects, such as reduced sex drive, depression, and fatigue. What is the reference range of total testosterone? Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. And if you're unsure of whether you’re getting enough for your activity, consult a dietitian. On the other hand, those who are physically active are at risk for low energy, meaning they don’t get enough calories to support what they burn. This method is more sensitive than measuring serum levels, which are the fluid portion of your blood. An effective 8000mg of Ginseng is packed into TestoPrime because of its powerful libido-boosting benefits. This traditional Indian herb has numerous positive effects on your body. It can also boost your metabolism, helping you to lose that hard-to-shift belly fat. Astaxanthin comes in synthetic and natural forms. But companies also make natural astaxanthin. The quality of the active ingredients in astaxanthin supplements can vary widely. Your health care provider can talk to you about treatments for your medical condition, too. A study in Biological Trace Element Research found that magnesium supplementation increased free and total testosterone levels in both sedentary individuals and athletes. Adequate protein is essential for hormone production, but extremely high protein diets may potentially lower testosterone. Research consistently shows that diet plays a significant role in testosterone production. So don’t miss the opportunity to get some sunlight, even if it’s just for a few minutes. You could be one of them, and it could be affecting your T levels. Vitamin D helps promote bone strength and is also crucial for sexual health. The reason for this is because of the Vitamin D levels you’re getting every minute you stay under the sun’s warmth. Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you've received, like chemotherapy and radiation.Garlic is also helpful for those suffering from low testosterone.It can help boost testosterone levels and has been shown to have other health benefits, such as lowering cholesterol levels in the body.That's a hormone that plays a big role in your mood and sex drive.Testosterone therapy may make sense for women who have low testosterone levels and symptoms that might be due to testosterone deficiency.Sleep and stress levels can both affect testosterone production.In Parkinson’s, basal ganglia, which are an important part of brain cells and nerves that control body movement, steadily break down. Does stress really lower testosterone? Is sunlight enough to boost testosterone? Some herbs may support hormone balance indirectly, but they’re not magic fixes. Symptoms include chronic fatigue, low sex drive, increased belly fat, difficulty building muscle, and mood changes. Low testosterone often develops gradually, so many people don’t notice the shift until it’s significant. There are other vitamins and herbal supplements that may help to boost testosterone natural. Stress in general, particularly chronic stress, causes cortisol, a hormone that can in fact lower testosterone production. Natural methods to increase testosterone levels have many benefits over synthetic supplements (2). You can also boost the hormone naturally through dietary and lifestyle adjustments. A 2021 systematic review and meta-analysis of nine studies totaling 206 participants found that low-fat diet decreased testosterone levels in men. Aim for seven to nine hours of quality sleep per night to support healthy hormone production. “One of the most well-known is that it may cause heart problems.³ Another risk is liver toxicity and increased prostate cancer risk.”⁴ Dr. Diamandis also warns that people who take testosterone-boosting drugs or steroids may end up switching off their natural testosterone production, becoming dependent on synthetic versions.⁵ So, while it may be tempting to boost your testosterone production to increase muscle mass or improve athletic and sexual function, he doesn’t recommend trying it. Fat cells convert testosterone into estrogen, which can further decrease your levels. Carrying excess body fat, especially around the midsection, can lead to lower testosterone. Foods like avocados, olive oil, nuts, and fatty fish provide the building blocks your body needs to make hormones. Whey Protein Fruit Smoothie Recipes: Healthy and Delicious Testosterone is important for muscle mass and strength, as we know, and that relationship is actually reciprocal. Unfortunately, low testosterone is a major issue for many people. But you don’t only need testosterone for strength and sex. This article reviews the main types of Testosterone Replacement Therapy (TRT) that may be prescribed for men diagnosed with low testosterone. “In addition, intramuscular injection of testosterone also induced a significant increase in net protein synthesis." “It also supports bone density, allowing the body to handle heavier loads and intense training without injury. Testosterone also plays a vital role in exercise performance and recovery, boosting motivation, energy levels, and focus, making it easier to stay consistent with training. It also supports red blood cell production and affects mood, confidence, and fat distribution. By your thirties, testosterone starts to decline, muscle-building slows and your metabolism downshifts.” Studies suggest that DHEA is an effective testosterone booster.BPA (bisphenol A), commonly found in plastic food and drink containers, may have a link to lowering testosterone.They are rich in zinc, which is an essential mineral for testosterone production.A study in the Journal of Clinical Endocrinology & Metabolism found that smokers had up to 15% less bioavailable testosterone than matched non-smokers.Compared to steady state cardio, HIIT training burns more calories in less time and increases your muscular and cardiovascular endurance.Always consult with an expert in herbal medicine and nutrition before starting any new supplement regimen to ensure it’s appropriate for your individual needs.Estrogens help maintain healthy bone density, reducing the risk of osteoporosis in both men and women. The effect of subjecting your body to this kind of alternating intensity workout is that it tends to burn through the sugar in your blood, putting you into an anaerobic (27) state. Without these microscopic freeloaders, you would starve to death because your body could not harvest nutrients from the food you eat. Probiotics are beneficial bacteria that thrive in the gut and help your body metabolize food. If Brazil nuts have a downside, it’s that most people find the taste – which can best be described as “moldy” – a bit challenging. Aphrodisiacs: Foods to Grow Your Sex Drive Minimizing your stress levels can go a long way toward maximizing your T levels. If your levels are clinically low, you may want to consider the option of testosterone replacement therapy. Even worse, the effects can be dose-dependent (43)—the more you drink, the more your testosterone and sperm production is likely to suffer. Processing foods may enhance their taste or give them a longer shelf life, but it can come at a great cost to your body. Among the biggest testosterone-killing foods are those that have been processed, meaning they’ve been canned, cooked, frozen, packaged, or had their nutritional content altered or removed. Lean cuts of beef can provide an ample amount of zinc and protein, aiding muscle maintenance and hormone support. In contrast, egg whites alone lack these nutrients, so eating the whole egg is more beneficial if healthy hormone levels are your goal. Remember, boosting testosterone naturally is not about quick fixes or magic bullets. As we wrap up our exploration of natural ways to boost testosterone, it’s important to take a holistic view of your lifestyle. There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. Many foods – wholegrains, meat and dairy products – naturally contain small amounts of sodium, while highly processed foods usually contain large amounts. It is much better to eat unprocessed foods – such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods. Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements. Regular physical activity also assists with the body’s production of vitamin D. Studies suggest low-fat diets might contribute to low testosterone levels (1).The medication you’re taking for other health issues could be causing lowered testosterone as a side effect.Nutritional choices directly impact hormonal balance and energy levels.Studies have shown that garlic may not only enhance testosterone production but also support overall male reproductive health.According to research, it can also help bring low thyroid hormone levels into balance.Zinc, vitamin D, magnesium, and healthy fats are at the forefront of testosterone support.Nature has provided us with a treasure trove of foods and lifestyle hacks that can naturally elevate this vital hormone.Testosterone levels are typically higher in men than in women, but both sexes have some level of testosterone.The stress hormone also promotes the breakdown of muscle tissue. Already used in traditional medicine, this root has been studied for its role in promoting the release of this hormone. This food is a good option for promoting the secretion of this male hormone, but we strongly emphasize moderation! It prevents testosterone from converting into estrogen, thereby maintaining hormonal balance in men. Focusing on lifestyle, working with a trusted clinician, and approaching supplements with skepticism is the safest and smartest way forward.This content is intended for educational purposes only and should not be interpreted as medical advice. Take our online test and check if you are eligible for our hormone therapy. 1Zinc29 (64.4)Fenugreek extract22 (48.9)Vitamin B620 (44.4)Tribulus19 (42.2)Magnesium17 (37.8)Boron12 (26.7)Diindolylmethane12 (26.7)Eurycoma longifolia extract12 (26.7)Maca extract10 (22.2)D-Aspartic acid09 (20.0)Ashwagandha extract08 (17.8)Vitamin D08 (17.8)Black pepper fruit extract07 (15.6)Mucuna pruriens07 (15.6)Tongkat ali extract07 (15.6) Take our online test and check if you are eligible for our hormone therapy. 90% claimed Boost in T levels, 50% improved libido and 48% feel stronger, A clean, balanced diet supports long-term hormone health. Minimize processed foods, sugar, and excessive alcohol, which can negatively impact testosterone levels. They also support heart and brain health while boosting hormonal levels. While synthetic testosterone replacement (HRT) is often marketed as the only option, it comes with risks, costs, and long-term dependency. 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. 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. Burst training involves exercising at 90 percent to 100 percent of your maximum effort for a short interval in order to burn your body’s stored sugar, followed by a period of low impact for recovery. Natural Testosterone Boosters: Do Supplements and Herbal Remedies Work? Science shows that alcohol damages Leydig cells (those cells in the testes vital for testosterone production). Physiological stressors, such as overexercising, can lead to increased cortisol and decreased testosterone. Regularly indulging in trans- and omega-6 fatty acids, in combination with a reduction in omega-3 intake, is also linked to lower testosterone levels and lower testicular volume, an indicator of Leydig cell damage. Spurts of HIIT-like activity stimulate the testes and also lead to the release of hormones produced by the adrenal glands, says La Puma, both of which tell the body to make more testosterone. After all, many of the realities of modern life — lack of exercise, poor nutrition, too much stress, and exposure to environmental toxins — that contribute to other health conditions can also cause low testosterone. Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men. Effect of acute DHEA administration on free testosterone in middle-aged and young men following high-intensity interval training. Involvement of D-aspartic acid in the synthesis of testosterone in rat testes. People with delayed sleep-wake phase disorder often stay awake until early morning and sleep until around noon. But if you’re experiencing jet lag, it may help you return to a normal sleeping pattern. It can also disrupt hunger hormones, meaning you may end up eating more than you normally would. It impedes learning and increases insulin resistance, which can progress to diabetes. Researchers have found that foods high in melatonin raise the level of melatonin in the blood. Lowered cortisol levels help the body produce and absorb testosterone.Results vary by individual, but dietary changes may influence hormone levels in a few weeks when combined with a healthy lifestyle.But some studies show that andro doesn't boost testosterone.The best strategy for testosterone deficiency is to attack the problem from all angles, combining nutrition with sleep, exercise, and stress management.In addition, what may seem like a symptom of testosterone excess (see below) may actually be unrelated to this hormone.Testosterone plays a key role beyond sexual function and growth, including boosting brain function, improving cardiac health, and protecting your prostate and liver.It’s been shown to decrease plasma testosterone levels, and be harmful to male reproductive health (21, 22). A recent study suggests that age-related T decline is not inevitable, and that if you keep living a healthy lifestyle, you can maintain healthy testosterone levels. In addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. If you’re eating garbage, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels. If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. “The saw palmetto is more for prostate support and doesn’t have a strong impact on testosterone levels.” This product packs KSM-66 (an ashwagandha supplement), saw palmetto fruit extract, fenugreek seed extract, and boron citrate, all of which work together to potentially help boost testosterone levels. In order to optimize your testosterone production, make sure you get enough quality sleep on a daily basis, incorporate some resistance training into your workout program, and monitor your weight. Only a few supplements have been shown to benefit testosterone production. More importantly, it can benefit testosterone production in the long run by improving body composition and reducing insulin resistance. Still, says Yawitz, ginger has a lot of other impressive health benefits, so she’s all for eating more of it. “The links between ginger and testosterone haven’t been studied as much in humans. Others include sleep, smoking, drinking, exercise, and even heredity factors. Luckily, though, there's several ways to help achieve proper levels. It can cause everything from reduction in muscle mass, energy deficiency, irritability and reduced concentration, hair loss, and brittle bones. For leaders seeking to maintain cognitive sharpness, boost resilience, and optimize decision-making in high-pressure environments, taking a testosterone booster may be helpful. Supplements can help, but they can’t replace a healthy lifestyle. The interventions discussed in this article will work best for men with low testosterone, but they can also help men with normal testosterone to sustain their levels, year after year. Maybe the most popular “testosterone booster” is D-aspartic acid (DAA, or D-aspartate). You can find creatinine in your muscles, blood, and pee. When creatine in your body is broken down, it makes creatinine. It's always a good idea to talk to your doctor before taking any supplements. If you’re noticing changes, the first step is to understand what’s going on in your body by working with a doctor. It’s common to repeat the test on another day, since levels can fluctuate. Testing is usually done in the morning, when levels are at their highest. Testosterone levels start to drop as men age. Here is our article on the best Omega 3 supplements. Here is our article on the best Ashwagandha supplements. We would all like to regain testosterone without resorting to medical treatments, and the good news is that there is a way to do it. India’s most trusted men’s health and wellness brand that empowers men with the right resources to be their bestselves. No, it's important to consult with a healthcare professional before using supplements, as they may interfere with existing health conditions or medications. Check for ingredients supported by scientific evidence, ensure the dosage aligns with the Recommended Daily Allowance (RDA), and avoid supplements with unknown or untested ingredients. The most common ingredients include zinc (64.4%), fenugreek extract (48.9%), vitamin B6 (44.4%), tribulus (42.2%), and magnesium (37.8%). Studies show that most testosterone supplements fail to deliver consistent results. No data found on 61.5% of supplements on their effect on testosterone. Ignoring Pairing Foods I may sound like a broken record because I recommend sleep for almost everything, but when it comes to hormone balance sleep reigns supreme. When this happens, testosterone is actually blocked (4) from being circulated in your body. During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term. Zinc Density and Testosterone Production And they’re also a great source of vitamin B6, which helps reduce cortisol, a stress hormone that can get in the way of testosterone. Protein, healthy fats and vitamins (including vitamin D) are all in eggs, and vitamin D has been linked to higher testosterone. Omega 3s help reduce inflammation in the body and help keep your heart healthy, which supports overall energy and stamina. Additionally, using foods for hormonal health is less risky than synthetic hormone treatments or artificial boosters, which can have long-term side effects. A key hormone that affects muscle growth, energy levels and even mental clarity, testosterone is something you should be paying attention to. 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. Eating a balanced diet rich in healthy fats, lean proteins, and complex carbohydrates can help increase testosterone naturally in males. 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. In this state (e.g., running from a lion) the body wouldn’t care if you couldn’t get it up—there were more urgent matters to worry about! If we were stressed as cavemen, chances are, it was a life or death situation, not running late to a meeting. Cortisol blunts the effects of testosterone which makes sense from an evolutionary point of view (47). If you’re unsure what your Vitamin D levels are, I highly recommend doing a Vitamin D test. You should also know that a lot of people are deficient in Vitamin D. In the USA and many other industrialized countries of the world, vitamin D deficiency is at epidemic proportions. Research has also pointed towards a diet that’s high in carbs and free of processed and fried foods to encourage normal testosterone levels. Though some studies suggest that testosterone deficiency is linked to reduced levels, extra zinc won’t boost men who already have enough. In particular, to promote levels of testosterone, you should eat a diet that contains a sufficient level of zinc, magnesium and vitamin D.4 Several natural supplements have demonstrated efficacy for supporting testosterone levels in clinical studies. Research involving obese men showed that increased physical activity is far more effective in increasing testosterone levels than maintaining a healthy diet . Here are some natural supplements or food sources that can help maintain healthy testosterone levels. Oh, and to top it all off, an overproduction of oil in the skin can lead to acne. Many can be found in your diet—or not as the case may be. “It also influences factors such as vascular reactivity and lipid profiles, and helps reduce abdominal fat, which in turn reduces your risk of metabolic disease and poor cardiovascular health.” Low testosterone—or male hypogonadism—is linked to depleted energy, low sex drive and decreased mood. “Testosterone plays a crucial role in building muscle,” explains Ali Malik, founder of Fit Labs Kensington. If you’re looking to increase testosterone naturally, optimizing your body composition is a critical step.In addition to being one of the best herbs for testosterone, ashwagandha also helps reduce stress and support overall well-being.Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels.Excess body fat, particularly around the abdomen, can increase the conversion of testosterone to estrogen via the enzyme aromatase.In women, the ovaries produce a small amount of testosterone, although most is converted into the female sex hormone estradiol.Don’t underestimate the power of intimacy and connection as a natural testosterone booster.One of the most enjoyable ways to naturally boost testosterone is by eating!Several nutrients play an outsized role in hormone synthesis. As the chart below shows, the dangers of extremely low testosterone are similar to the risks of extremely high amounts (typically only achievable with the use of anabolic steroids). Who benefits from testosterone therapy—and who doesn’t? ” question from clients—or just a regular dude hoping to age well—it’s easy to feel overwhelmed and confused by the conflicting information. I'm a data-driven editor with a passion for empowering individuals through clear, informative health content. With a passion for proactive health management, they are dedicated to empowering individuals with the knowledge. Tongkat Ali, also known as longjack, is prized for boosting libido and reducing cortisol. However, since hormonal balance is delicate, it’s important to use DHEA under medical supervision to avoid potential complications or hormonal imbalances. While some studies indicate modest benefits, its effects are often less pronounced than those of ashwagandha or fenugreek. Studies show that if your testicles become too hot, sperm production and testosterone production all decrease (63, 64). Studies have shown that five grams a day of creatine monohydrate can boost testosterone and decrease cortisol levels in men (69). It can also help with testosterone production, especially in those who are deficient (59). Some studies show that grain consumption in healthy people does not lead to inflammation (53). If it also helps with my testosterone levels, that's great. One study found that middle-aged men with fertility challenges experienced an average 250% increase in sperm cell counts and 54% increase in total testosterone levels after taking a zinc supplement daily for three months . Several controlled human studies have shown that shilajit can significantly increase total testosterone and free testosterone levels, the latter of which is the “biologically useful” form of testosterone . By stimulating testosterone production, it may positively impact mood, energy levels, and even muscle growth. Furthermore, sleep deprivation triggers the release of cortisol, a stress hormone that directly inhibits testosterone synthesis. Testosterone levels naturally peak during deep sleep, particularly in the REM stage. Getting sufficient quality sleep is crucial for maintaining optimal testosterone levels. Many men experience a decline in testosterone levels as they age, leading to reduced energy, decreased muscle mass, and diminished libido. Dropping testosterone, then, is going to happen no matter what.Eating a diet high in protein can raise testosterone levels.Before you start looking for ways to up your testosterone levels, it’s probably worth knowing exactly what it does in the body.Effect of pomegranate juice on salivary testosterone levels.A blood test is the only way to determine testosterone levels, so you must speak with your doctor.Improving testosterone levels naturally requires a holistic approach, including diet, exercise, sleep, and stress management.However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. Intermittent fasting and sleeping cooler at night (such as sleeping naked) may also help maintain healthy testosterone levels. For men with mild symptoms or those looking to avoid synthetic hormones, these natural options can support testosterone levels gently and sustainably over time. From regulating energy levels and maintaining lean muscle mass to influencing mood, libido, and overall vitality—healthy testosterone levels are essential for men’s wellness. Want to support your testosterone levels naturally and safely? Whether you’re an athlete, aging man, or simply looking for a way to support overall hormonal health, exploring science-backed supplements and lifestyle adjustments can be a game changer. It can boost test levels by balancing overall hormone levels and lowering cortisol levels. It contains certain compounds that may protect testosterone from damage and support overall reproductive health. 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. 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). HIIT training is intense full-body workouts that require a lot of your muscles to work together simultaneously. If you aren’t eating enough calories, your body shuts down its reproductive health to give more vital processes more attention. If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. Sprinting works your legs and glutes (the largest muscle in the body), and are an amazing explosive exercise to lose weight and increase your speed. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. It could also be the cause of low testosterone, too, as sleep is essential to testosterone production. Below, we’ll explain how you can increase your testosterone naturally and how the RISE app can help. A study in 2012 found that consuming just one gram of ginger powder per day can increase testosterone production by up to 17 percent. Several foods have been investigated and shown to improve testosterone levels. If your testosterone levels are low, there are alternative methods to increase them that do not include taking medicine. Low testosterone can be treated with hormone therapy for hypogonadism, which is defined as testosterone levels that are 300 nanograms per deciliter (ng/dL) or less. There are simple things you can do to boost testosterone naturally. There’s not enough evidence to draw solid conclusions, but there’s enough for some healthcare providers to recommend trying them.While a balanced diet and lifestyle changes are the foundation for increasing testosterone naturally, certain supplements can provide additional support.Elevated cortisol, in prolonged and unnaturally high levels, works to diminish testosterone (10).It’s classically been used to enhance male vitality, virility, and even benefit cardiovascular and urinary health.Extra-virgin olive oil (EVO) has many health benefits and one of these is its ability to increase testosterone.Although initial studies of some vitamins and dietary supplements have shown promise for boosting testosterone, Dr. Diamandis warns that there simply isn’t enough evidence from randomized controlled trials — the gold standard in medical research — to warrant buying them solely to boost the sex hormone. Factors such as stress, poor diet, inadequate sleep, and excessive alcohol can further reduce these levels. In other words, a testosterone-boosting diet is not just about masculinity or reproductive health—it is about thriving as a whole human being. While the focus here is on testosterone, the foods that support hormonal balance also promote overall health. Trans fats found in fried foods and packaged snacks increase inflammation and damage cell membranes, impairing hormone production. Everyone needs at least seven hours of sleep a night, but most people don’t get that much. Dr. El-Zawahry says omega-3 fatty acids, found in fatty fish like salmon, have been shown to help with testosterone synthesis. On the other hand, “When you’re going negative in your caloric balance, your testosterone is going to drop,” Hackney says. Low testosterone is linked to being overweight or obese, as well as being underweight. Not everyone who has low testosterone experiences symptoms, he adds. They are potent stimulants for libido which also increase endurance naturally when consumed daily in small quantities. The seeds and nuts are high of zinc and healthy fats and protein. They aid in the health of your circulation and production of hormones. This guide provides actionable steps to help you boost your testosterone levels safely and effectively.Almost all types of fish are incredibly good for the human diet, but salmon tops the list.High levels of cortisol occur when alcohol interferes with hormone production.One published study observed how a group of 75 infertile men, after taking a ginger supplement for three months, experienced a 17 percent increase in their T levels (6).Despite the fact that studies have shown that fenugreek can increase serum testosterone (22), most people still don’t know how to use it.Resistance training can also have an impact on hormone levels, especially when it’s consistent.Aim for one to two tablespoons daily to support hormonal and overall health.Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels. Pushing too hard can lead to fatigue which can in turn negatively impact your testosterone levels. Dairy such as raw milk and yogurt are also natural ways to increase testosterone. Adding more zinc can be as simple as changing your diet to include foods with a lot of protein, such as meat or fish. These lifestyle steps are the clearest ways to support testosterone production and improve levels safely.Prioritize resistance training, reduce stress, eat healthy fats and proteins, and aim for at least seven hours of sleep.The cocoa in it is rich in flavonoids, and some of these affect your body in similar ways to estrogen.If you’re concerned about your testosterone levels, taking a testosterone level test can help discern whether your T could use a boost.If that’s your philosophy towards exercise, you might be sabotaging your testosterone levels (as well as your 20 Mile March).When you move with purpose, your body listens, and one of the responses can be a surge in testosterone. Arora says resistance training seems to be more effective for raising testosterone levels than cardio, although one small study on nine men found no difference between the two. A 2020 analysis that examined the results of 48 different studies found that after just one workout, testosterone increased by 0.91 nanomoles per liter (nmol/L). “Exercise, especially resistance training, stimulates muscle-building hormones, including testosterone,” Arora says. Blood tests confirm testosterone levels. Chronic stress elevates cortisol, which can inhibit gonadal hormone synthesis and reduce libido and muscle maintenance. Aim for gradual weekly weight loss (0.5–1% body weight) to minimize muscle loss and prevent hormonal disruption from severe caloric stress. Extreme low-fat or very low-calorie diets can reduce hormone production, so avoid prolonged restriction without medical supervision. Testo-Max also contains essential vitamins and minerals to boost your natural testosterone production. It can help boost testosterone levels and has been shown to have other health benefits, such as lowering cholesterol levels in the body. Studies indicate that fenugreek supplementation may increase sexual arousal and testosterone levels, which makes it a potential supplement for those looking to support sexual health in addition to maintaining testosterone. It is often supplemented to support testosterone levels, especially in older individuals where natural production of DHEA declines with age. These supplements cater to a range of needs, from addressing age-related declines in testosterone to compensating for health conditions that may affect natural testosterone production. Reduce excess body fat to counter low testosterone A balanced, nutrient-rich diet is one of the most important factors for naturally boosting testosterone. Cacao is also rich in magnesium and healthy fats, both of which aid testosterone production. Animal studies suggest that these foods can increase testosterone and improve testicular health. They contain compounds like allicin that reduce cortisol levels, indirectly supporting testosterone production. Long-term and chronic stress is dangerous and can lead to many issues in the body, particularly via raising cortisol levels, which is responsible for many processes like immune responses and metabolism. The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins. Herbs and supplements, on the other hand, help your body make testosterone and include things such as Vitamin D, Zinc, DHEA and single herbs. Boosting testosterone naturally requires consistent effort across various aspects of your lifestyle. Did you know, for instance, that even fake smiling can reduce stress levels? Find coping mechanisms that help you wind down and reduce your stress levels. Each of these issues will only contribute to even lower levels of testosterone. Magnesium supplementation may influence testosterone levels in both sedentary and athletic individuals. Zinc plays a critical role in modulating serum testosterone levels in men. “Male smokers have significantly lower serum testosterone levels than nonsmokers.” – Trummer et al., Andrology “And if you are sedentary, doing any kind of exercise is going to be good for your testosterone.” “I just saw a man who lost 6.5 pounds over six months and raised his T levels from just below normal to within normal range, and he feels fantastic.” Visceral fat makes aromatase, an enzyme that turns testosterone into estrogen. Given the risks of supplementation, lifestyle changes are a great place to start if you are feeling depressed, have difficulty concentrating, or have a loss of libido, all of which can be signs of low testosterone. He takes many BrainMD supplements daily and his favorite is Neuro-C Vitamin C due to its efficacy and energizing citrus flavor. Vitamin D helps the body absorb calcium, which is essential for bone health. Zinc is also important for maintaining a healthy immune system and wound healing. In women, the hormone helps regulate reproductive functions, bone mass, and muscle mass. In men, testosterone helps regulate sex drive, bone mass, muscle mass, and strength. So, it’s no wonder so many people are searching for ways to keep their levels steady. Boost Testosterone Naturally—it’s a phrase you’ve probably seen everywhere, from health blogs to supplement ads. Along with regular strength training, quality sleep and stress management techniques. If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production. Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26). With that being said, low carbohydrates are popular for losing weight, which can be important for your testosterone levels. Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels (23, 24). Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters. Studies have reported that testosterone boosters work to some extent. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced. Sugar spikes blood sugar, which increases insulin and cortisol, which in turn may decrease testosterone. Also low in sugar compared to many fruits, berries are excellent in promoting balanced blood sugar and hormone levels. Avocados are good for hormone health, give you long-lasting energy, and help you to eat well. Men may take dietary supplements in hopes of improving their endogenous T production. These over the counter “T boosters” are often taken with the hopes of raising endogenous T production and doing this in a more “natural” manner. Approximately 50% of American adults consume dietary supplements to promote overall health and fill dietary gaps 4,5.