It turns out men that smoke have slightly higher testosterone levels than men that don’t partake in this vice. Surprisingly though, some research has proven it to be beneficial for increasing testosterone production (33). If you spike your cortisol levels, you decrease your body’s ability to support testosterone. Schedule a consultation at Physician’s Rejuvenation Centers today and discover the transformative benefits of testosterone replacement therapy Treating normal aging with testosterone therapy is not advisable. If you wonder whether testosterone therapy might be right for you, talk with your doctor about the risks and benefits. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels. Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone. A similar study found that older men who have more sex have more testosterone than other men their age (42). Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. Another study found similar results and reported a 60% serum testosterone drop for men who slept 4 hours compared to those who slept 8 hours (35). That said, the serving size can be a bit much, especially if you opt for the twice-daily dose.However, conducting a well-designed randomized controlled trial (RCT) is essential to strengthen the evidence and provide more robust conclusions.Schedule a consultation at Physician’s Rejuvenation Centers today and discover the transformative benefits of testosterone replacement therapyThe serving size is three pills once a day, which isn’t the most ideal.This systematic review explores testosterone's multifaceted functions, investigating its physiological significance, its regulatory mechanisms, and the potential consequences of its dysregulation.The more successful you are, and the more confident you are, the more testosterone you’ll produce.Hormonal changes are intrinsic to human development and aging; beginning from fetal life to adulthood, the endocrine system, comprising glands such as the pituitary, thyroid, adrenal, and gonads, releases hormones that regulate growth, metabolism, reproduction, and mood .Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman. That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. Check the ingredients list to ensure the product you choose contains ingredients backed by clinical support. Simpler formulations with fewer ingredients tend to be more affordable. Products with multiple ingredients in clinically backed dosages and third-party testing are generally more expensive. The product also includes magnesium and zinc, two key minerals for muscle protein synthesis. Many of the key ingredients are clinically dosed in the proper amounts, earning a 4 out of 5 for formulation. Testosterone is key to muscle building, but not all boosters are designed with muscle growth in mind. (35) However, some of the ingredients within this formulation lack solid scientific evidence. While the capsules aren’t too large or hard to swallow, taking four per serving can feel overwhelming and may be inconvenient for some. This is because they tend to work multiple muscle groups at once, demanding a higher anabolic output from your body. This helps improve your body composition, build more muscle, and lose more fat. In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). To get the most for your money, it’s important to review factors like ingredients, dosages, third-party testing, and serving size. Purchasing supplements, including testosterone boosters, requires careful consideration. There are tons of sketchy testosterone supplements out there, and sorting through them to find the testosterone supplements that actually work can feel like a full-time job. Testogen also contains 40 milligrams of fenugreek extract, which may improve upper- and lower-body strength when taken in high doses. Magnesium supports muscle contraction, overall function, and is crucial for protein synthesis. After mid-puberty, boys exhibit a greater increase in periosteal bone growth than girls, who, in turn, experience more significant endocortical bone formation . Testosterone is undoubtedly the primary testicular hormone affecting bone metabolism. Hormonal changes are intrinsic to human development and aging; beginning from fetal life to adulthood, the endocrine system, comprising glands such as the pituitary, thyroid, adrenal, and gonads, releases hormones that regulate growth, metabolism, reproduction, and mood . This systematic review explores testosterone's multifaceted functions, investigating its physiological significance, its regulatory mechanisms, and the potential consequences of its dysregulation. Given the potential benefits of testosterone therapy, ongoing research and clinical exploration are highly recommended to deepen our understanding of its full range of effects and to refine therapeutic strategies. By the evening time, your cortisol levels will have dropped, and you won’t disrupt your sleep. Too much caffeine can also lead to other testosterone thieves, such as anxiety. However, too much caffeine can have a detrimental effect on your cortisol levels (32). Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. Best Testosterone Booster for Muscle Gain: Testofuel Testosterone Booster Read on to see if a brief testosterone boost could help you regain your vitality.Testosterone replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men.The research encompasses testosterone's effects on sexual function, bone health, muscle strength, depression, and vascular endothelium (Figure 1) and presents a detailed overview of the selection criteria.Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing your testosterone levels.Purchasing supplements, including testosterone boosters, requires careful consideration.For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%.Research shows that people who consume 30 milligrams of zinc a day increase the free testosterone in their bodies (20). In general, in a healthy population, the normal level of testosterone hormone in men is an average of 264 to 916 ng/dL . In males and females, testosterone can be aromatized to estrogen by the enzyme aromatase, influencing various physiological functions, including bone health and reproductive functions . These hormonal shifts are essential for normal physiological functions, but they also have implications for health and disease; in puberty, a surge in sex hormones, including testosterone and estrogen, drives the development of secondary sexual characteristics . Of the myriad hormones that orchestrate bodily functions, testosterone stands out due to its profound and multifaceted impact on health . Doing more studies will help clarify the role of testosterone in both healthy individuals and those with testosterone deficiency, leading to better-informed treatment approaches for the future. Its synthesis and regulation are highly complex processes that involve intricate interactions between multiple endocrine glands, including the hypothalamus, pituitary gland, and gonads, as well as feedback mechanisms that maintain homeostasis within the body . Testosterone is a crucial steroid hormone primarily produced in the testes in males and, to a lesser extent, in the ovaries and adrenal glands in females. Reducing these hormones may result in diverse symptoms that can profoundly affect the patient's quality of life . Ashwagandha is a herb that’s classified as an adaptogen, which helps manage stress levels. Abusing substances are also linked to hypogonadism, testosterone deficiency (55). Specifically, SSRIs (serotonin reuptake inhibitors) are bad for your reproductive health and decrease androgens (53). Eating too much of one and not enough of the other is harmful to your testosterone. If you’re eating too much processed food and not providing your body with the right nutrients, you’re going to lower your T. While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. This amino acid is often included in testosterone boosters because it may stimulate the production of luteinizing hormone, which could increase testosterone levels. Most importantly, lifestyle habits like regular exercise, good sleep, a nutritious diet, and limiting alcohol can help you regulate stress — and support healthy testosterone levels — in the long term, says Kotlyar. The research encompasses testosterone's effects on sexual function, bone health, muscle strength, depression, and vascular endothelium (Figure 1) and presents a detailed overview of the selection criteria. It is important to know that testosterone plays a significant role in muscle strength; it influences neuromuscular function, including muscle coordination and force production. When testosterone levels rise, it leads to a decrease in the production of its primary source; on the other hand, when testosterone levels drop, it triggers an increase in its production; this feedback system is essential for understanding the regulatory mechanisms that govern this steroid hormone . Naturally, this leads to strength and muscle gain, and thus more testosterone. Moderate intensity endurance training leads to increases in testosterone (48). More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated. It also has an array of other benefits, one of them being increased HGH (human growth hormone) and testosterone (43). Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Testosterone therapy in children and adolescents: to whom, how, when? This can renew feelings of vigor and energy faster than dietary supplements or lifestyle changes alone. Many men notice an increase in energy, vitality and motivation within weeks of starting TRT. It can also help determine if low T is causing bothersome symptoms before considering longer term treatment. Others may undergo TRT for 3-6 months to rapidly correct a testosterone deficiency and relieve symptoms. What Are the Physical Health Benefits of Short Term TRT? So, some people may react differently to testosterone boosters than others, especially considering there are so many additional lifestyle factors that can affect your hormonal health. This is accomplished through natural ingredients, not synthetic chemicals, as in steroids. Choose testosterone supplements that are easy to integrate into your routine. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health.Testosterone therapy can help reverse the effects of hypogonadism, but it's unclear whether testosterone therapy would benefit older men who are otherwise healthy.Testosterone therapy might seem like the ultimate anti-aging formula.One 30-serving bottle costs $59.99, which is about $1.99 per serving.With ingredients like zinc, fenugreek, and vitamin D, Testogen may help you produce more testosterone so you can crush your training sessions.Testosterone is a hormone produced primarily in the testicles.Your doctor will likely measure your testosterone levels at least twice before recommending testosterone therapy.Testosterone boosters vary in price based on several factors, including the number of ingredients, dosages, and certifications.Many people revert to taking prescription medication for any problems they have, but living an active and healthy lifestyle does wonders for your health. Moreover, testosterone enhances endothelial function by promoting nitric oxide production, supporting the growth and repair of endothelial cells, and reducing inflammation. In terms of mental health, testosterone may alleviate depressive symptoms in certain individuals. The effects of testosterone treatment and exercise on variables like body composition, strength, and aerobic fitness significantly enhance our comprehension of the relative benefits of both physiological and pharmacological interventions for aging men . Research has shown that testosterone therapy in older men can help counteract these effects, improving muscle mass and physical performance . “Vitamin D supplementation has been shown to help improve testosterone levels in those who have vitamin D deficiency and low testosterone,” says Dr. Jennie Stanford, M.D., FAAFP, DipABOM. That’s why we included Testofuel on our list, a product specifically formulated with ingredients that support muscle and bone development. (10) Each serving delivers 300 milligrams of ashwagandha, a research-based dosage that may have positive effects on muscle mass and strength. Monitoring of testosterone levels in boys on TT should be tailored to the individual patient and based on the anticipated duration of therapy. This function is critical for maintaining vascular health, highlighting testosterone's multifaceted role in overall physiological well-being . Testosterone levels naturally decline with age, which can lead to sarcopenia (age-related muscle loss) and decreased muscle strength. Testosterone replacement therapy (TRT) can improve muscle mass, strength, and physical function in hypogonadal men . Research indicates that testosterone therapy may improve vaginal lubrication and overall sexual satisfaction in women with low testosterone levels . “Excess weight, especially around the belly, is known to lower testosterone levels,” says Dr. Lakshman. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance. There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles. Disorders in androgen production can present during all life-stages, including childhood and adolescence, and testosterone therapy (TT) is in many cases the only treatment that can correct the underlying deficit. Male production of testosterone is crucial for the development of a wide range of functions. In women, testosterone is produced in the ovaries, adrenal glands, and peripheral tissues. The hypothalamus, located in the brain, initiates the hormonal cascade by secreting gonadotropin-releasing hormone (GnRH), which acts on the pituitary gland, stimulating the secretion of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) . Testosterone production is governed by the hypothalamic-pituitary-gonadal (HPG) axis, a key endocrine system component involving dynamic interactions between the hypothalamus, pituitary gland, and gonads. St Pete Urology’s 5 Essential Resolutions for Men in 2026 Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9). The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Regular physical activity, especially resistance training, has been shown to have a positive impact on hormone levels. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. The systematic review included 10 studies (Table 1), all of which positively impacted various health outcomes, including sexual function, bone health, muscle strength, depression, and vascular endothelial function. Research has shown that men with low testosterone levels experience reduced muscle mass and strength. Alcohol damages your endocrine system and affects your testes’ ability to produce testosterone. Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters. Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). When multiple muscle groups work together, the anabolic response is that much greater. The surge in sex steroid production during puberty accelerates bone mineral accumulation and plays a role in creating sex-specific differences in bone growth. There is a huge association between testosterone level and bone density, which is related to a decrease in the testosterone hormone level, which will cause a reduction in bone density . This introduction provides an overview of the significant hormonal changes that occur throughout the human lifespan, particularly emphasizing testosterone's essential role in maintaining various physiological functions. The inclusion criteria are studies with descriptive, observational, and experimental approaches on healthy patients that evaluated the action of testosterone. Thankfully there are a few testosterone boosters that are effective and safe. It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen. This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. How to Increase Testosterone Naturally: 7 Tips If you’ve hit a plateau in your workouts, it might be worth trying a testosterone-boosting supplement like Transparent Labs Vitality to break through. If you are a transmasculine athlete, these testosterone boosters are not designed with your specific needs in mind. As a dietitian, I’ll break down the ingredients so you know exactly what you’re getting. We’ve rounded up the best testosterone boosters out there to help you stay on top of your fitness game. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. Although general resistance training has shown to increase testosterone, strength training will boost it even more (4).While we appreciate the simplicity of this formula, some athletes may prefer a more robust supplement with additional clinically-backed ingredients.One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts (27).With careful evaluation and close management by a qualified hormone therapy specialist, short term testosterone replacement can be used safely and effectively to restore vitality.While you can’t avoid all environmental toxins, you can take small steps to limit contact and support healthier hormone levels in the long run.A similar study found that older men who have more sex have more testosterone than other men their age (42).In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2).Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels.Testosterone is a key hormone with a complex and essential role in the physiology of healthy individuals; it is crucial for developing and maintaining muscle mass and improved bone density. The serving size of 2 capsules daily is convenient and manageable, which is why we rated it a 5 out of 5. (8)(30) Plus, our testers love that this product is third-party tested and free of artificial, unwanted ingredients. Bourgeois did also like the other clinically-effective ingredients on the list, like Coenzyme Q10 and l-ergothioneine. Testosterone is a vital hormone that significantly influences various physiological processes throughout the human lifecycle. It is also important to understand the use of the Free Androgen Index (FAI), which is correlated with bone density; having a low FAI means that there is a higher probability of a decrease in bone density . Such a study would offer a higher level of evidence, allowing for a more comprehensive understanding of the effects observed across the studies and helping to confirm the consistency and reliability of these results. However, conducting a well-designed randomized controlled trial (RCT) is essential to strengthen the evidence and provide more robust conclusions. Omit long distance training, and instead HIIT train or play a sport for your cardio. In fact, just believing you’re a winner is correlated with higher testosterone (45). The more successful you are, and the more confident you are, the more testosterone you’ll produce. Vitamin B12 is an important nutrient for keeping your body’s nerve cells healthy, making DNA, and increasing energy. Research shows that competition also seems to spike testosterone levels (36). Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels. Several studies have linked not getting enough sleep to lower testosterone levels. Smoking can damage your blood vessels and impede nitric oxide production, which is imperative for blood flow for a healthy erection. For example, men may use TRT for 8-12 weeks to improve libido, energy, and muscle mass over a short period. Men with clinically low testosterone may greatly benefit from TRT to restore their vitality. TRT replaces deficient testosterone through gels, injections, patches or other delivery methods. Testosterone regulates its production through negative feedback mechanisms; high testosterone levels inhibit the release of GnRH from the hypothalamus and LH from the pituitary gland, reducing further stimulation of testosterone production . This study aims to explore the critical and multifaceted role of testosterone in the physiology of healthy individuals. One way to improve your posture is through resistance training, which also increases your testosterone levels. Testosterone levels generally peak during adolescence and early adulthood. Testosterone is a hormone produced primarily in the testicles. Testosterone therapy might seem like the ultimate anti-aging formula. With experience in corporate wellness, public health, and clinical dietetics, Perry has crafted engaging nutrition content for a variety of health-conscious audiences. What are the risks of testosterone therapy for normal aging? Unlike other testosterone supplements, this one is also third-party testing, earning a 5 out of 5 in this category. This product is made with natural ingredients, like maca root powder, long jack extract, and banaba leaf extract. Please consult a trans-affirming medical professional for your hormone replacement therapy needs. To reduce your exposure, Lakshman recommends lifestyle changes for testosterone health, like using glass or stainless steel containers instead of plastic and opting for organic produce when possible to limit pesticide intake. 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. This is an open access article distributed under the terms of the Creative Commons Attribution License CC-BY 4.0., which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited. In fact, posing in a power position for 2 minutes can lead to a 20% increase in your salivary testosterone and a 25% reduction in cortisol (64). Research shows that men who like spicy foods are proven to have higher levels of testosterone (60). In addition, ashwagandha can reduce your cortisol levels by as much as 30 percent, leading to a further boost in your testosterone (58). These ingredients are designed to help reduce stress, boost energy, improve body composition, and potentially support your body’s testosterone production. There’s also 15mg of zinc, which have been shown to increase testosterone and play a role in bone strength. Key ingredients include 15mg of zinc, which is crucial for testosterone production and fertility, and 600mg of organic ashwagandha, an adaptogen known for reducing stress and cortisol levels. Transparent Labs Vitality is formulated with ingredients that are designed to work together to help increase testosterone levels and help you crush workouts. Unfortunately, aging, stress, poor sleep, health conditions, and certain medications can chip away at testosterone levels, leaving many athletes looking for testosterone-boosting supplements. However, at $1.83 per serving, it’s on the pricier side and might not fit into every athlete’s budget. The formula checks all the right boxes with its research-backed ingredients and transparency—no proprietary blends here. Keeping up with a second serving can feel inconvenient, which is why we rated this category 3 out of 5. That said, the serving size can be a bit much, especially if you opt for the twice-daily dose. HIIT training is intense full-body workouts that require a lot of your muscles to work together simultaneously. Of course, be careful not to eat too much all the time, as the additional weight gain can have negative effects on testosterone production as well. 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. Table 1. Descriptive analysis of the studies. If you dislike swallowing pills, opt for a supplement with a smaller serving size and once daily administration. We encourage prioritizing supplements that are third-party tested by an independent lab. (12)(14)(20)(24)(36) Be cautious of products that include unnecessary additives or filler ingredients that aren’t well studied. Our study commenced with an initial collection of 316 articles, as shown in (Figure 1). Publications that utilized descriptive, observational, or experimental designs involving human subjects and assessed the effects of testosterone were included based on the established criteria (Figure 1). The vascular endothelium regulates vascular tone, blood flow, and overall cardiovascular health. Testosterone, a key steroid hormone, has been shown to significantly affect the vascular endothelium, the thin layer of cells lining blood vessels. Testosterone is a key regulator of muscle mass; it promotes protein synthesis and muscle hypertrophy by binding to androgen receptors in muscle cells. At $2.30 per serving, Testosil is slightly more expensive than other supplements on our list. “I appreciate that Testosil links a 2015 study to back their claims that 300 milligrams of ashwagandha can support testosterone,” says Chelsea Rae Bourgeois, RDN. Unlike many supplements packed with hard-to-pronounce ingredients with questionable research, Momentous Tongkat Ali focuses on just one herb with significant potential benefits. Furthermore, some natural or herbal ingredients in this product could interact with medications you may be taking, according to Bourgeois. The updated review indicates that testosterone hormone supplementation positively influences several aspects, including sexual function, bone health, muscle strength, mood (particularly in reducing depression), and vascular endothelial function. It also plays a vital role in testosterone production, and increasing the levels in your body has been shown to increase your testosterone production (17). The male hormone testosterone plays an important role in the development and maintenance of typical masculine physical characteristics, such as muscle mass and strength, and growth of facial and body hair. Testosterone boosters contain ingredients intended to support your body’s natural testosterone production. Steroids are synthetic versions of hormones that are designed to directly increase testosterone levels in your body. The best ways to improve testosterone are through natural means, that work in conjunction with your body. Testosterone is a hormone produced by your body that is responsible for male health. Cinnamon tastes great, and according to research, it can elevate your testosterone levels (62). Capsaicin, a common spice, can also help you lose weight, further supporting optimal testosterone production. Surprisingly, eating spicy foods can have a positive effect on boosting your testosterone levels. These benefits include improvements in sexual function, bone health, muscle strength, mood, and vascular endothelial function in healthy individuals. Testosterone is a key hormone with a complex and essential role in the physiology of healthy individuals; it is crucial for developing and maintaining muscle mass and improved bone density. Eating a healthy diet consisting of lean meats, greens, fruits, complex carbohydrates, and healthy fats will help your body support testosterone production. Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing your testosterone levels. The benefits of short term TRT typically last 4-6 months after discontinuing therapy before testosterone levels and symptoms revert to baseline. Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52). Another component of creatine is that it contains the compound DHEA, which is what testosterone converts into (50). This gives your muscles extra energy to perform 1-2 extra reps or lift five pounds heavier on an exercise. For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%. In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). 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. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. In fact, long-term calorie restriction is connected to lower testosterone levels (12). According to research, testosterone production increases when sprinting because of the explosive and aggressive nature of the exercise (11). Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. According to research, complex compound movements like deadlifts increase your testosterone levels more than other exercises (7). Bassin has published reviews of nutrition education in medical training and physical activity in type 2 diabetes in Nutrition Reviews, Endocrine Practice, and the American Journal of Lifestyle Medicine.In women, testosterone is produced in the ovaries, adrenal glands, and peripheral tissues.Recent landmark trials have demonstrated that testosterone therapy offers modest benefits, particularly for older men with low testosterone levels and symptoms of hypogonadism.In addition to these physical features, testosterone is vital for reproductive health as libido, erectile function, and spermatogenesis, the process of sperm production; its impact extends across multiple bodily systems, highlighting its importance for physical traits and overall health and fertility.As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40.According to research, testosterone production increases when sprinting because of the explosive and aggressive nature of the exercise (11).Although some men believe they feel younger and more vigorous if they take testosterone medications, there's little evidence to support the use of testosterone in otherwise healthy men. It improves brain function, lowers blood sugar levels, lowers cortisol levels, and decreases symptoms of anxiety and depression. Many people revert to taking prescription medication for any problems they have, but living an active and healthy lifestyle does wonders for your health. Exercising, eating healthy, and meditating are all great ways to decrease your cortisol and feel more calm and relaxed. Of course, on the other end of the spectrum, you have men with body fat that’s 30% ore more, which isn’t doing any good for your testosterone either. This is common in bodybuilders when they’re prepping for a show who achieve drastically low levels of body fat (hovering around 5%). Manage Your Stress Levels And even then, everyone is different, so it’s best to consult your doctor before trying a testosterone booster. We aim to include products on our list with ingredients that are safe for the general public. Companies with Current Good Manufacturing Processes (cGMP) will only contain the ingredients listed on the label in the amounts they’re listed. Testosterone boosters vary in price based on several factors, including the number of ingredients, dosages, and certifications. We focused on quality ingredients, clear labels, proper dosages, and third-party testing to ensure the products on this list are top-notch. One 30-serving bottle of this product costs $59.99, which is about $1.99 per serving, so we gave the product a 3 out of 5 for cost. One 30-serving bottle costs $59.99, which is about $1.99 per serving. One dose is four capsules, which is a lot of pills to swallow at once, especially if you’re taking other supplements. The Journal of Applied Physiology examined resistance training subjects with different macronutrient ratios to examine their hormonal changes. They also help you push longer and harder during workouts, which can, in turn, maximize the anabolic, and testosterone response (25). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. Yet the health benefits of testosterone therapy for age-related decline in testosterone aren't clear. A natural testosterone booster is one comprised of natural ingredients, rather than artificial fillers or synthetic compositions. D-aspartic acid, ashwagandha, fenugreek, zinc, and vitamin D are commonly found in testosterone boosters and may be effective for raising testosterone levels. “This hormone also supports sex drive, sperm production, mood, and energy, and it impacts fat distribution throughout the body,” says Dr. Raj Dasgupta, MD. With ingredients like zinc, fenugreek, and vitamin D, Testogen may help you produce more testosterone so you can crush your training sessions. Third-party tested supplements are free from harmful levels of heavy metals and other harmful contaminants, and they also help verify that the label accurately reflects the actual contents. Even the most researched ingredients may not be effective for boosting testosterone if the dosages are too low. It’s important to choose a testosterone supplement that not only contains quality ingredients but also includes them at clinically effective dosages. Additionally, testosterone is essential for muscle mass regulation, as it promotes protein synthesis and muscle hypertrophy by binding to androgen receptors in muscle cells . Testosterone supports endothelial function by enhancing nitric oxide production, promoting endothelial cell growth and repair, and reducing inflammation . This influence is important for maintaining vascular health and has implications for cardiovascular function . This anabolic effect enhances muscle growth and repair, making testosterone essential for maintaining muscle mass 15,16-17. Testosterone plays a crucial role in bone maturation at the end of puberty, helping bones achieve their peak mass, and is essential for maintaining bone density throughout adulthood. With the rise in testosterone decline over the past decades, the market for natural testosterone production has dramatically shot up. Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). Another study involving wrestlers showed an improvement in serum testosterone levels after losing weight (3). What happens to testosterone levels with age? It directly influences osteoclasts, osteoblasts, and osteocytes, facilitating periosteal bone formation during puberty and decreasing bone resorption throughout adulthood 11-12. DHT has a more potent androgenic effect and is crucial for the development of male secondary sexual characteristics and the maintenance of prostate health . Testosterone is converted to dihydrotestosterone (DHT) by the enzyme 5α-reductase. The ovaries produce testosterone from cholesterol, similar to that in males, involving conversion through various enzymatic pathways . Men over 30 with symptoms of low testosterone plus clinically low blood levels are candidates for short term TRT after evaluation by a hormone specialist. With careful evaluation and close management by a qualified hormone therapy specialist, short term testosterone replacement can be used safely and effectively to restore vitality. As testosterone levels normalize, men on short term TRT often report improved workout capacity and endurance. The study found that the higher the subjects went in total protein intake, the lower their testosterone was (28). One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts (27). Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26). Ultimately, using herbs to boost testosterone levels shouldn't be a first-line strategy. “When you're under chronic stress, your body produces more cortisol, a hormone that suppresses testosterone,” says Lakshman. When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). "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. Below, you’ll find the 36 best science-backed ways to boost testosterone and maximize your health. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health. Testosterone is the foundation of men and plays a critical role in their health. Recent landmark trials have demonstrated that testosterone therapy offers modest benefits, particularly for older men with low testosterone levels and symptoms of hypogonadism. In addition to these physical features, testosterone is vital for reproductive health as libido, erectile function, and spermatogenesis, the process of sperm production; its impact extends across multiple bodily systems, highlighting its importance for physical traits and overall health and fertility. Testosterone boosting supplements, like Testofuel, are also a great option for optimal testosterone production. “This hormone also supports sex drive, sperm production, mood, and energy, and it impacts fat distribution throughout the body,” says Dr. Raj Dasgupta, MD.Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26).But “there’s no magic bullet to boost testosterone overnight,” says Kishore Lakshman, MD, MPH, an endocrinologist and the director of the center for sexual health at Prima-CARE in Fall River, Massachusetts.Before considering supplements or medical intervention, building a strong foundation with healthy habits is essential.It’s no surprise that having too much body fat is damaging to your overall health and testosterone production (49).Cinnamon tastes great, and according to research, it can elevate your testosterone levels (62).This introduction provides an overview of the significant hormonal changes that occur throughout the human lifespan, particularly emphasizing testosterone's essential role in maintaining various physiological functions.Another component of creatine is that it contains the compound DHEA, which is what testosterone converts into (50). Since fasting helps you lose weight and body fat, it increases your testosterone levels even more. One Chinese study found that men who retained from ejaculation for 7 days had a 45% increase in their testosterone levels (38). Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14). Read on to see if a brief testosterone boost could help you regain your vitality. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40. A bottle containing 30 servings costs $15.96 ($0.53 per serving), which is less than a quarter of some others you’ll find on the market. While many of the ingredients in this formula, like the ashwagandha, are backed by research, it’s still best to consult your doctor if you’re taking other medication. TestoPrime is formulated with 12 potent ingredients, including d-aspartic acid, panax ginseng, and fenugreek. One 30-serving bottle costs $49.99, which is about $1.66 per serving. The best testosterone supplements feature research-backed ingredients at clinically tested dosages and are free of unnecessary fillers and fluff.This amino acid is often included in testosterone boosters because it may stimulate the production of luteinizing hormone, which could increase testosterone levels.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.The good news is that there are proven methods to increase testosterone levels, ranging from simple lifestyle adjustments to medically supervised therapies.One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max.Choose testosterone supplements that are easy to integrate into your routine.A 4-week 2007 study showed that strength training increased testosterone (5).Some insurance plans may cover short term TRT, especially if there is a confirmed diagnosis of hypogonadism.That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman. Short term TRT is ideal for those who want to quickly restore normal testosterone levels but avoid indefinite therapy. These ingredients may support your body’s natural production of testosterone. Testofuel is formulated with multiple ingredients that may help support your body’s production of testosterone and other hormones. Your doctor will likely measure your testosterone levels at least twice before recommending testosterone therapy. Testosterone therapy can help reverse the effects of hypogonadism, but it's unclear whether testosterone therapy would benefit older men who are otherwise healthy. It's also possible that these conditions cause low testosterone levels, so treatment might result in increase of testosterone levels. Adequate testosterone levels may help you build muscle, feel stronger, and have more energy. “It contains impressive ingredients, but I wish there were just a bit more Rhodiola rosea.” Legion Vitality includes 500mg of BlueBoreal Organic Canadian, a blueberry blend packed with antioxidants that help protect against cell damage and may preserve cognitive function as you age. While you can find more affordable options on this list, we still think this is a pretty reasonable price for a testosterone booster. We also liked the price point with this product, which is $16.97 per bottle or $0.56 per serving, earning a 5 out of 5 for value. The serving size is three pills once a day, which isn’t the most ideal. While long-term testosterone replacement therapy is an option, some men may only need a short term boost. Testosterone levels naturally decline as men age, leading to frustrating symptoms like low energy, reduced muscle mass, and lagging libido. Also, some research shows that testosterone therapy can increase your risk of heart disease. Although some men believe they feel younger and more vigorous if they take testosterone medications, there's little evidence to support the use of testosterone in otherwise healthy men. It’s no surprise that being overweight has negative consequences on your body’s ability to support high testosterone levels (1). The good news is that there are proven methods to increase testosterone levels, ranging from simple lifestyle adjustments to medically supervised therapies. These methods maintain stable testosterone levels for weeks or months with less frequent administration. With short term use, the boosted testosterone corrects hormonal deficiencies to help men look better, build strength and enjoy life more. Testosterone replacement therapy (TRT) involves restoring testosterone to normal levels in men diagnosed with low testosterone, known medically as hypogonadism or andropause. (23) Zinc aids testosterone production and enhances recovery after workouts, helping to maximize muscle gains. “However, evidence does not suggest that vitamin D supplementation increases normal-range testosterone levels in men.” It is important to know that while studies suggest ashwagandha may help increase testosterone levels, additional research is needed to confirm these effects and to recommend the optimal dosage. “One serving of Testosil also provides 364 percent of your zinc needs, which has been positively linked to testosterone levels.” This adaptogenic herb is known for potentially reducing stress, anxiety, and cortisol levels, which may support testosterone production. “Hormones play a key role in our health, so it’s best to address these needs under the guidance of a medical professional.” Each serving of TestoPrime consists of 4 capsules, which can feel like a lot if you’re taking other supplements. While the highest quality testosterone boosters often require a visit to the doctor or a hormone specialist, there are still excellent over-the-counter options available. Athletes over age 50 might benefit from a testosterone-boosting supplement that targets inflammation and supports cognitive health. Some insurance plans may cover short term TRT, especially if there is a confirmed diagnosis of hypogonadism. For long-term TRT, longer acting injections or implants are preferred over short-term options. Boost energy, restore emotional well-being, and experience physical transformation with short-term TRT at Physician’s Rejuvenation Centers Intermittent fasting is a popular diet that helps people control their calories to lose weight. According to studies, having sex is beneficial for boosting your testosterone. Sports are a great form of exercise, giving them even more testosterone boosting benefits. Testosterone plays a huge role in athletic performance and how successful athletes are in sports. If you want to try tobacco, chewing it very infrequently can be a mildly healthier alternative (although that does come with its own health risks). (19)(20) Elevated cortisol can interfere with testosterone production and slow down muscle recovery, so this combination could support your overall performance and muscle-building goals. “Testosterone is crucial for developing male reproductive tissues, muscle mass, bone strength, and body hair,” says Dr. Raj Dasgupta, MD. Testosterone is a powerhouse hormone that influences everything from muscle strength and lean body mass to energy, mood, and libido. Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health. If you’re interested in a testosterone booster that includes ashwagandha, Testosil is an option worth considering. While we appreciate the simplicity of this formula, some athletes may prefer a more robust supplement with additional clinically-backed ingredients. The serving size is just two capsules a day, making it an easy addition to most supplement stacks. Testosterone, a steroid hormone primarily synthesized in the testes in males and in smaller quantities in the ovaries and adrenal glands in females, is essential for a wide range of physiological processes . However, these findings are limited by the small sample sizes and the relatively few studies available on this topic, warranting further research to better understand the full scope of testosterone's effects. While injecting yourself with testosterone is an option, it can often come with negative side effects. Cinnamon is also good for regulating blood glucose levels and reducing bad cholesterol levels, making it perfect for diabetics. It’s also known for improving your libido and treating sexual dysfunction (59). Your body’s ability to produce testosterone is directly linked to your overall well-being. For men, the hormone testosterone is a major driver of these feelings. Contact us now to start your journey towards optimal health and performance. Some minor shrinkage may occur, but testicular size should return to normal after discontinuing short term TRT. What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. But “there’s no magic bullet to boost testosterone overnight,” says Kishore Lakshman, MD, MPH, an endocrinologist and the director of the center for sexual health at Prima-CARE in Fall River, Massachusetts. This systematic review has provided a comprehensive examination of testosterone's physiological roles, emphasizing the need for further research to address existing gaps in knowledge. This occurs as testosterone stimulates androgen receptors in hair follicles, promoting increased hair growth. It is important to know that, as well as several medications having side effects, testosterone hormone is not the exception because it can cause hirsutism, the excessive growth of coarse, dark hair in male-pattern areas such as the face, chest, and abdomen. Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. (33) On the other hand, testosterone supplements are intended to work with your body to naturally help improve and maintain healthy hormone levels. (9) Another 2014 study on tongkat ali indicated it may increase testosterone levels, support sexual health, promote bone strength, and lower cortisol levels. By returning testosterone levels back to an optimal range, TRT can enhance libido, energy, strength, body composition, bone health, and mood. Continued exploration of testosterone's role may lead to improved therapeutic strategies that enhance the quality of life and health outcomes across diverse populations. Furthermore, testosterone contributes to vascular health by enhancing endothelial function, which is crucial for cardiovascular performance. Also, it is important to know that reduced testosterone levels are correlated with a higher incidence of atherosclerosis, coronary artery disease, and cardiovascular events, as well as decreased heart rate 35,36. Without high testosterone levels, your motivation, body composition, and even success take a plunge. Although too much cholesterol is bad for your heart health, consuming too little of it can cause a drop in your testosterone levels. Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Coffee in moderation can improve your testosterone levels when combined with resistance training (31). Research also suggests that vitamin D boosts testosterone levels and plays a crucial role in sperm quality (30). If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production. 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). Unfortunately, zinc deficiency is prevalent throughout the world, and this article shows how important it is for regulating serum testosterone levels. High cortisol levels can cause you to gain weight, which hurts your testosterone levels (16). Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Alcohol will also kill your gains in the gym and disrupt your sleep, which is imperative for muscle growth, recovery, and testosterone production. It’s been shown to decrease plasma testosterone levels, and be harmful to male reproductive health (21, 22). One article published in 2011 found that both athletes and sedentary individuals can increase their testosterone levels with magnesium supplementation (18). Cortisol is your stress hormone, and too much of it lowers your testosterone levels (15). Today, low testosterone is on the rise, and it’s even more common to see it in young males. At St Pete Urology, we can provide a comprehensive evaluation, including a simple blood test, to determine the cause of your symptoms and create a personalized plan to help you feel your best. Self-treating with over-the-counter supplements can be ineffective and potentially unsafe.