Here are some of the top strategies for those wondering how to increase testosterone naturally. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. That can result in changing energy levels and also mess with the natural circadian rhythms that reflect your testosterone production. Many pumps, pills, weights, exercises and surgeries claim to increase the length and width of your penis. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased.But most men who think their penises are too small actually have penises that are considered typical size.Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus.Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected, leaving many to search for how to increase testosterone levels.Ads for penis-enlargement products and procedures are everywhere.Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels.Or surgery may add a slight appearance of increased length to the non-erect penis. An unexpected natural way to increase testosterone is intermittent fasting. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Most multivitamins also contain nearly 100 percent of the daily value requirement of zinc. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. But what are your options if you have low testosterone? If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. The solution to your concerns about penis size may be as easy as talking with your partner or getting in shape. Even if your penis is smaller than average, it may not matter to your partner. A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies. That said, D-aspartic acid reviews are mixed, with some studies showing that it isn’t effective. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter. Some surgeons offer cosmetic penis enlargement using many techniques. Surgery is typically reserved for men whose penises don't work because of a problem present at birth or an injury. But it does not change the actual length of the penis. Most advertised penis-enlargement methods don't work. And no trusted medical organization endorses penis surgery for purely cosmetic reasons.A penis is considered small only if it measures less than 3 inches (about 7.5 centimeters) when erect.There aren't enough studies of penis-enlargement surgery to give an accurate picture of risks and benefits.The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy.A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men.If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training).If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. Follow Mayo Clinic Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. However, low testosterone in men has especially become a major health issue today. Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? Testosterone levels are a reflection of your overall health. A lot of men have sleep apnea and that can make a big difference in their natural testosterone production. When the suspensory ligament is cut, the non-erect penis may look longer because more of it hangs outside the body. There aren't enough studies of penis-enlargement surgery to give an accurate picture of risks and benefits. Most men with low testosterone consume too much junk food and too many carbohydrates. All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Eating a balanced diet, trying to avoid processed foods, particularly sugar. Also, exercise, particularly anaerobic exercise, such as lifting weights. Even a 10- to 15-pound weight loss can make a big difference. Dr. Jim Hotaling is a urologist and a men's health expert. Learn more about this health topic in the full-length interview. But chances are your penis is within the typical size range. Many men believe that increasing the size of their penises will make them a better lover or make them more attractive. But there are a few things you can do if you're concerned about your penis size. There's no guaranteed safe and proven way to enlarge your penis. In addition to weight training, combining this with interval training is the best overall combo to increase HGH. Researchers at Ball State University found that “strength training can induce growth hormone and testosterone release.” Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. Research shows that when your liver does not function optimally, it affects your testosterone output. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. Those taking three grams of DAA supplement per day did not experience any changes in testosterone markers. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in.Research shows that when your liver does not function optimally, it affects your testosterone output.If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately.Companies offer many types of nonsurgical penis-enlargement treatments.A healthy level of testosterone can lead to higher energy levels as well as an increase in strength and virility.You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does.Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.Also, exercise, particularly anaerobic exercise, such as lifting weights. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected, leaving many to search for how to increase testosterone levels. A healthy level of testosterone can lead to higher energy levels as well as an increase in strength and virility. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. That means you want to find ways to naturally relieve stress to keep your testosterone levels up. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months.For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time.That means you want to find ways to naturally relieve stress to keep your testosterone levels up.A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically.This is especially true for athletes or men who engage in weight lifting.Understanding your partner's needs and desires is more likely to improve your sexual relationship than changing the size of your penis.There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone.Eating a balanced diet, trying to avoid processed foods, particularly sugar. The amino acid aspartic acid is known for its ability to increase testosterone production naturally. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. That’s because it may increase sexual arousal and testosterone levels. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. A penis is considered small only if it measures less than 3 inches (about 7.5 centimeters) when erect. If your penis is about 5 inches (13 cm) or longer when erect, it's of typical size. The length of a non-erect penis doesn't consistently predict length when the penis is erect. Many men also have an exaggerated idea of what is considered a "typical" penis size. But most men who think their penises are too small actually have penises that are considered typical size. Heavy weight training and interval training The fear that your penis looks too small or is too small to satisfy your partner during sex is common. And no trusted medical organization endorses penis surgery for purely cosmetic reasons. But, there's little scientific support for nonsurgical methods to enlarge the penis. Ads for penis-enlargement products and procedures are everywhere. Howie Day When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. A 2020 review published in the International Journal of Environmental Research and Public Health states that “insufficient sun exposure has become a real public health problem.” They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. Penis-enlargement products: Do they work? Companies offer many types of nonsurgical penis-enlargement treatments. Understanding your partner's needs and desires is more likely to improve your sexual relationship than changing the size of your penis. Advertisers would have you believe that your partner cares deeply about penis size. Some of the best complex carbohydrates that help boost energy and mood, while helping maintain healthy testosterone levels, include oats, quinoa, barley, brown rice, chickpeas and sweet potatoes. To maintain healthy testosterone levels, it’s important to consume high-quality protein sources. The best healthy fat foods that boost testosterone include coconut oil, fermented dairy (like goat milk kefir, yogurt or raw goat milk cheese), quality fish oil, flaxseeds, chia seeds, walnuts, avocado, olive oil and almonds. There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress.Ad However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women.All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism.But it does not change the actual length of the penis.The fear that your penis looks too small or is too small to satisfy your partner during sex is common.The length of a non-erect penis doesn't consistently predict length when the penis is erect.The best healthy fat foods that boost testosterone include coconut oil, fermented dairy (like goat milk kefir, yogurt or raw goat milk cheese), quality fish oil, flaxseeds, chia seeds, walnuts, avocado, olive oil and almonds.While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels.Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. Mayo Clinic Press Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight. If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training). In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. But what are your options if you have low testosterone?A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies.An unexpected natural way to increase testosterone is intermittent fasting.Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions.Studies suggest that heavy alcohol consumption may reduce testosterone levels.Most men with low testosterone consume too much junk food and too many carbohydrates.Even a 10- to 15-pound weight loss can make a big difference. Surgical methods of penis enlargement — Not for cosmetic use One of the most important nutrients that can help boost testosterone levels is vitamin D3. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women. Several supplements may also help increase testosterone levels naturally. Consider these supplements In fact, interval training has been proven to not only boost T levels, but it helps keep your testosterone elevated and can prevent its decline. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels. Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time. Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. According to the American Diabetes Association, for example, type II diabetics are twice as likely to develop low T levels. This is especially true for athletes or men who engage in weight lifting. Studies indicate that protein restriction or a protein-energy deficiency affects testosterone biosynthesis. Studies conclude that magnesium consumption is linked to increased testosterone levels among male athletes. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster. It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone. Or surgery may add a slight appearance of increased length to the non-erect penis. At best, surgery may give a slight increase in girth to the penis. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. Studies suggest that heavy alcohol consumption may reduce testosterone levels. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting testosterone levels in several ways. The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Ways To Naturally Boost Testosterone Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production. Some of the best foods high in zinc include lamb, grass-fed beef, yogurt, pumpkin seeds, eggs, mushrooms and cashews. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. This is especially true if you are beginning any new supplement for increased testosterone. An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels. As shown above, vitamin D can help naturally increase testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. Here are some of the top strategies for those wondering how to increase testosterone naturally.With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies.Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle.That can result in changing energy levels and also mess with the natural circadian rhythms that reflect your testosterone production.In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women.Learn more about this health topic in the full-length interview.Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men.Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being.A 2020 review published in the International Journal of Environmental Research and Public Health states that “insufficient sun exposure has become a real public health problem.” It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group. A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. If you have vitamin D deficiency symptoms, it will decrease your testosterone levels.