People who drink too much, who suffer from diarrhea, or who don’t don’t drink enough water can suffer shortages of these minerals, which, in turn, can cause testosterone levels to drop. There is also some evidence that suggests DIM may act as an estrogen blocker too, which would, of course, be beneficial to maintaining serum testosterone levels. But we’re looking for natural ways to boost testosterone, so we’re trying to steer clear of direct use of supplements. We have alluded to the fact that a lot of testosterone production goes on during the night while you’re sleeping. So, eat dark chocolate to increase flavanol levels, to increase heart health, to power more effective workouts that release more testosterone. Therefore, if you want a safe, tasty way to help give your testosterone levels a boost, research suggests you’d be wise to develop a taste for coconuts. Bodybuilders have believed for decades that saturated fat has the effect of raising serum testosterone levels. So, if you’re truly interested in better health and raising your testosterone levels, reach for the strawberries next time you’re at the market. If you thought you would boost your testosterone production by scarfing soy protein shakes, it’s not going to happen. It’s designed to give you the amazing benefits of Sustanon without the nasty side effects. CrazyBulk is a trusted and well-respected brand in the fitness space and has done its research with this all-natural product. Another unexpected yet welcome benefit of Testo-Max has been an increase in my sex drive. The result was rapid muscle growth that far exceeded my expectations. As a natural and legal alternative to steroids, Testo-Max caught my eye, and I decided to give it a try. On the other end, low levels may be linked to anxiety, migraine headaches, and increased risk of type 2 diabetes. Magnesium is necessary for healthy bones and cardiovascular systems. High-quality omega-3 essential fatty acids benefit your overall health. The research is mixed as to whether D-aspartic acid can increase testosterone in active men. Actually, vitamin D deficiency has been linked to a whole host of health conditions! If future, robustly-designed studies demonstrate consistent positive effects of some of these herbs on testosterone production, further research will also be required to elucidate their potential mechanisms of action. Another potential mechanism through which herbs may increase testosterone concentrations in males is by ameliorating cortisol production. Eight weeks of daily supplementation with 2.4 g of a cordyceps extract in 16 healthy men aged between 19 and 25 y did not significantly increase testosterone concentrations compared with the placebo group. Twelve weeks of daily supplementation with 1.0 g of a musali extract in 40 healthy men, aged between 20 and 40 y, did not significantly increase testosterone concentrations compared with the placebo group. Testosterone levels naturally decline as men get older, and low testosterone can contribute to health problems ranging from obesity to erectile dysfunction or depression. Testosterone Replacement Therapy (TRT) is a medical intervention designed to restore testosterone levels in individuals with deficiencies, aiming to enhance both physical and psychological health…. Unless you’ve been diagnosed with a clear cause of hypogonadism, where treatment is inevitable, we recommend that you start by taking steps to naturally improve your testosterone and sex steroid hormone levels, before considering treatment. As highlighted in this blog, there are multiple ways of trying to improve your own natural testosterone levels. Switching to a different type of antidepressant may lead to fewer sexual side effects.While levels below 300 ng/dL are considered clinically low total testosterone, McDevitt says that symptoms can appear even in a healthy range.Lutein dietary supplementation attenuates streptozotocin-induced testicular damage and oxidative stress in diabetic rats.EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) omega-3s are long-chain polyunsaturated fatty acids thatTestosterone replacement therapy (TRT), on the other hand, was found to significantly increase survival rates of hypogonadal men (15, 16).Testosterone replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men.Testosterone, a naturally occurring hormone, governs various vital bodily functions and is integral to multiple physiological systems.Specifically, the extract from the leaves can reduce inflammation, lower blood sugar levels, reduce cholesterol in the body, and cure low T. These balanced hormone levels also support a healthy sex drive, ensuring a more satisfying sexual experience and promoting overall reproductive health. Optimal testosterone levels also play a critical role in maintaining muscle mass and bone density, reducing the risk of osteoporosis and keeping us physically strong. Mood disturbances like increased irritability, depression, or anxiety can also signal that testosterone levels are low. At 417 Integrative Medicine, we understand how vital maintaining optimal testosterone levels is for men’s health and vitality. Plus, these methods will improve your overall health, not just your testosterone levels. Studies have also found that supplementing with ashwagandha can increase testosterone levels. In fact, one study (12) found that supplementing with 600mg of fenugreek was able to improve both testosterone levels and sexual function of older men in as little as 12 weeks! However, more research (11) is needed to fully understand its effects and if it is a beneficial long-term solution for low testosterone levels. D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. But studies don't clearly prove that human growth hormone boosts strength or helps people exercise longer. These ingredients may help boost energy levels, and increase focus and concentration. What reviewers love the most about this multivitamin is the convenient two-capsule dosage and the boost in energy that they get from the clean, natural ingredients. Ritual's Essential for Women Multivitamin includes a formulation of the most important nutrients for supporting women's health and energy levels, which include vitamin D, vitamin E, folate, iron, B12, magnesium, boron, and vitamin K. We've selected Ritual's Essential for Men Multivitamin to represent the best for men category due to its unique formulation of vitamins and minerals that are important for men's health and promote good energy levels. We lead busy lives, and it's easy to treat exercise as an afterthought. Whether you're new to exercise or just getting back into it, know that everyone's fitness level varies and the best way for you to burn calories may look different than the guy on the treadmill next to you. Excess abdominal fat, in particular, is likely a major culprit. Finally, those vigorous workouts will produce more testosterone than if you were limited to more modest lifting routines.What foods should I avoid to increase testosterone naturally?In females, it plays a part in sexual drive, energy, and physical strength.Understanding this decline and its effects can help men take proactive steps to maintain healthy hormone levels.It's important to note that these symptoms can also be caused by various other health conditions, so a proper medical evaluation is necessary to determine the underlying cause.Yes, testosterone levels naturally decline about 1% per year after 40, but you’re not at the mercy of biology.Let’s now explore signs and symptoms that indicate low testosterone. They’re high in zinc, which is important because many people who have low testosterone levels are deficient in this important mineral. Technically, garlic itself isn’t a testosterone-boosting food, but it helps prep the body to make it and use it effectively. Allicin helps to lower cortisol levels, which are present at high levels in people with stressful lives or who don’t get enough sleep. These nutritious elements not only encourage testosterone production, but they help build muscle, too! However, testosterone levels in men have been declining globally for decades. Testosterone plays a crucial role in muscle growth, fat loss, and optimal health. Natural methods improve overall health—cardio, mood, muscle, and sleep. Is it safe to boost testosterone naturally after 40? Hitting 40 isn’t the end of your prime—it’s the start of a smarter, stronger you. Always remember that individual results vary, so consult with healthcare professionals to tailor these strategies to your specific needs. Reducing stress is therefore essential for maintaining hormonal balance. Some food and supplements influence testosterone levels in various animals by directly increasing testosterone or suppressing the decrease in testosterone production due to testicular toxicity. Therefore, the purpose of this review is to summarize the food ingredients that have been suggested in published literature to increase testosterone levels. Spinach is high in magnesium, which helps in sleep and lowers cortisol levels, promoting testosterone production. For instance, oysters are high in zinc, which encourages healthy pituitary gland functioning, leading to stimulated testosterone production. Good mental health supports healthy hormone production, including testosterone. It’s wise not to rely solely on soy as a protein source if you’re concerned about maintaining healthy testosterone levels; variety is key here. To maintain healthy hormone levels, it’s crucial to limit added sugars found in sodas and desserts. Shilajit is a natural substance formed from decomposing plants. Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26). About 42% of adults are vitamin D deficient (21). Around age 30, testosterone production in men starts to decline. In females, testosterone affects fertility and sexual drive. If you're looking for effective testosterone boosting herbs instead of artificial supplements, today is your lucky day. Focus on building meals that combine lean proteins, healthy fats, and nutrient-dense plant foods. Improving your testosterone health starts with transforming your diet into a powerful nutritional strategy. Look closely at your weight management strategies, physical activity levels, sleep patterns, stress management techniques, and alcohol consumption. It is the best testosterone booster by far because it works fast, it’s powerful, and is a great all-around product. If your goal is to build muscle and get stronger, then TestoFuel might be the best testosterone booster. So in terms of ranked powerlifters, Wisconsin takes the top spot, and produces some seriously strong people (maybe it’s all the cheese). This drop-off accelerates substantially as you get older; while few men in their 30s have low testosterone, among those age 45 and older, the prevalence of clinically low testosterone is nearly 40%. Our bodies don’t have a natural zinc storage system so we need it on the daily. The first are the immediate adverse effects of the ingredients. In a study by Sharma and Dhawan, scientists noted that passionflower extract boosts circulating testosterone levels in males.If you’re concerned about low testosterone, visit AlphaMD.org to learn more about your options.Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site.At The Men’s Health Clinic, we care about your personal health and well being above all else.This can lead to symptoms like fatigue, reduced libido, and difficulty concentrating and issues with cognitive abilities.A vitamin D deficiency may also affect sperm quality and motility, which is crucial for egg fertilization.Despite media campaigns to the contrary, being overweight is not healthy, nor is this dangerously unhealthy state something to be celebrated.It turns out men that smoke have slightly higher testosterone levels than men that don’t partake in this vice. Moderate use of alcohol has been linked with higher levels of HDL cholesterol. And it may raise LDL cholesterol and triglyceride levels. Also limit saturated fat, found in meats and full-fat dairy products. As little as 60 minutes of moderate-intensity aerobic exercise a week can achieve this. One article published in 2011 found that both athletes and sedentary individuals can increase their testosterone levels with magnesium supplementation (18). According to research, testosterone production increases when sprinting because of the explosive and aggressive nature of the exercise (11). 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. One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max. Another study involving wrestlers showed an improvement in serum testosterone levels after losing weight (3). In the future, large-scale prospective studies examining the impact of the type of exercise on changes in serum testosterone levels are needed to substantiate the findings of the present study. These findings attest to the close association between serum testosterone levels and fat, suggesting that exercise targeting reductions in fat would effectively increase the serum testosterone level. In a recent study, we developed an exercise program consisting of aerobic exercise, whole-body stretching, and resistive strength exercises , and determined that the exercise group with testosterone treatment had significantly higher serum testosterone levels compared to those in the control group. Other previous studies have mainly focused on the effects of acute vigorous resistive strengthening exercises on serum testosterone levels, and few studies have examined the effects of long‑term chronic resistive strengthening exercise on serum testosterone levels 2,3,4,5,6. What’s more, Wells points out that “most studies” have found that increased testosterone levels don’t necessarily equate to an increase in muscle mass. Its consumption is linked to increased overall fat intake, promoting testosterone production. Monounsaturated and polyunsaturated fats found in nuts, seeds, avocados, and olive oil can help increase your testosterone naturally. Healthy fats have a direct impact on testosterone levels. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) omega-3s are long-chain polyunsaturated fatty acids that The Recommended Daily Allowance (RDA) for males over the age of 18 is 11mg per day. The body doesn't have a storage system for zinc, so it's important to consume enough of this vital mineral on a daily basis. If you are trying to raise your testosterone levels and you also happen to have a taste for avocados, you’re in luck. Despite the fact that studies have shown that fenugreek can increase serum testosterone (22), most people still don’t know how to use it. Eventually, you will put on so much excess weight that your testosterone levels will drop, and you’ll open yourself up to heart disease, diabetes, and other conditions. It’s the kind of clear-cut statement that’s hard to ignore and, if you’re interested in raising your testosterone levels, that you shouldn’t ignore. Seven types of basic exercise tests were used to determine physical fitness. “There is a lack of regulation of dietary supplements,” adds Wells. 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. “Testosterone plays a crucial role in building muscle,” explains Ali Malik, founder of Fit Labs Kensington. Instead, check out the best testosterone booster supplements mentioned in this article that provide tons of additional health benefits as they help increase testosterone levels. As men age, hormone levels will naturally fluctuate and it's likely that many men will need some assistance to increase testosterone levels. Sleep has also been cited as a great natural way to boost testosterone levels, so you'll get a double benefit with this magnesium and sleep-enhancing mineral supplement. In addition, some studies have shown that the male reproductive tract is a target tissue for Vitamin D, and supplementation can boost total testosterone levels. Being overweight, especially carrying excess belly fat, can negatively affect testosterone levels. Resistance training, particularly with heavy weights, has been shown to boost testosterone levels significantly. One of the most effective ways to increase testosterone naturally in males is through strength training and lifting weights. The good news is, there are several natural ways to increase testosterone naturally in males. Consume a diet rich in lean proteins, healthy fats, and nutrient-dense plant foods. Monitoring Testosterone Levels This compound may help regulate enzymes involved in hormone synthesis, promoting higher testosterone levels. Many individuals focus solely on olive oil without considering other dietary factors that affect testosterone levels. The healthy fats will provide sustained energy and may help improve mood throughout the day. It allows for a delicious way to enhance your meals while simultaneously working towards boosting your testosterone levels. Start Resistance Training In a way, it perhaps sets out as a de-stressing solution, too, as you get off the grid and nurture your primal instinct instead. However, steer away from endurance exercises like marathon run or long cycling as they contribute the opposite effect. If your team loses, well, it’s going to a peaceful night. Now as we comprehend the rules of the game, then what is the finest benefit do men actually get when they maintain a high level of testosterone? How Urology Plays into Hair Loss Sunlight plays a key role in vitamin D synthesis. It’s not just how long you sleep, but how well you sleep that matters. Inflammation in the body can lead to hormonal problems too. This step is crucial for maintaining good health. Hormonal Health: Building Blocks of Testosterone During strenuous or vigorous physical activity, our muscles may burn through as much as 3,000 kJ per hour.Testosterone isn’t just about muscle and libido—it’s tied directly to cardiovascular health.While a testosterone booster won’t solve all of these problems all by itself, it could help you get over the additional challenges of the negative effects of low testosterone.Animal Reproduction Science.Fenugreek may also improve free testosterone levels by blocking SHBG.Clearly, there’s a whole legion of men out there looking to boost testosterone levels, either through natural methods or supplements.For guys taking insulin or diabetes meds, testosterone can throw off blood sugar levels. Abdominal fat produces aromatase—an enzyme that converts testosterone into estrogen. Nothing crushes testosterone like belly fat. Stress, poor sleep, and nutrient deficiencies can shut down production, while the right inputs amplify it. If you’ve felt your drive fading—less energy, slower recovery, lower libido—it might be low testosterone. Boosting testosterone naturally is achievable by making smart lifestyle changes backed by scientific research. One study (9) set out to prove this theory by restricting the intake of zinc in young, healthy men to assess its effect on testosterone. In addition to lifestyle and dietary changes, there are several supplements that are clinically proven to help improve testosterone levels. If you suspect you have low testosterone or are experiencing symptoms related to hormonal imbalances, it's recommended to consult your healthcare professional who can run labs to assess your hormone levels. In females, testosterone levels also decrease with age, especially after menopause. For example, vitamin D3 is included as it’s been linked to healthy testosterone production. Like the other supplements on our list, it’s made from 100% natural ingredients to deliver a legal and safe boost to your testosterone levels. When I started using Testo-Max, I was looking for a safe and effective way to boost testosterone levels and increase my muscle mass. Also, exercise, particularly anaerobic exercise, such as lifting weights. Dr. Jim Hotaling is a urologist and a men's health expert. Learn more about this health topic in the full-length interview. But what are your options if you have low testosterone? To summarize, testosterone-boosting herbs will be really beneficial for many men out there.The body produces most testosterone in the testes and ovaries, with small amounts produced by, the adrenal glands.They can check your hormone levels and help figure out if a supplement is right for you.Note that this is different from getting your testosterone to superhuman levels — but what if you just want to make sure your testosterone levels are healthy?I used to struggle with sleep and woke up each morning feeling like I’d barely rested at all.High cortisol levels impede testosterone production; conversely, lower levels allow the adrenal glands to make more testosterone and the body to absorb it.It may also bump up testosterone levels in some men.Fat cells convert testosterone into estrogen, which can lead to lower testosterone levels in males. Additionally, Kaged Multivitamin is third-party tested, non-GMO, and Informed-Sport Certified, so you can rest easy knowing that you're getting the best ingredients for the price. Further, using these real food ingredients helps the body to better absorb key nutrients. It also contains ACTIValoe®, a purified aloe vera extract that contains more than 200 biologically active amino acids, vitamins, antioxidants, minerals, enzymes, and sterols. For example, riboflavin, vitamin B6, folate, and iron come directly from spinach, vitamin A from sweet potatoes, and vitamin C and chromium from broccoli. With a blend that provides 100% of 21 vitamins and minerals sourced from organic fruits and vegetables, Kaged Multivitamin is a vegan-friendly powerhouse. Speaking of thumbs, it’s time to use your thumb and index finger to measure your balls. According to most published research, men experience a loss of testosterone as they age. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist. Needless to say, powerlifters are very familiar with testosterone and what it can do. Although acute vigorous resistive strengthening exercise is speculated to increase serum testosterone levels, few studies have examined the effects of long‑term chronic resistive strengthening exercise on serum testosterone levels 2,3,4,5. Only limited data regarding the effects of regular exercise on serum testosterone—the most important factor in TD—are available, and existing studies have mainly focused on determining whether resistive strengthening exercise increases serum testosterone levels. Boosting your testosterone levels can improve strength and muscle definition, help you shed body fat, and improve your sexual function and energy levels. Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids. In some cases, individuals might have abnormally high or low levels of testosterone, which can lead to various health issues. Additionally, managing stress, limiting alcohol intake, and reducing phytoestrogenic foods such as soy and flaxseeds can support hormonal balance and male health. Typically, doctors will order a total testosterone blood test to measure overall blood testosterone levels, which helps identify abnormal levels of bound and free testosterone. Testosterone boosters can play badly with other meds. There’s also worry about prostate health. Testosterone boosters aren’t risk-free. In fact, 25% of men with Type 2 diabetes have low testosterone, compared to 13% of those without diabetes. Low testosterone is more likely to affect people who have high BMI and have Type 2 diabetes. Late-onset hypogonadism, a type of secondary male hypogonadism, often results from normal aging. Testosterone decline can also negatively impact sexual function, affecting overall sexual health and well-being. This can lead to symptoms like fatigue, reduced libido, and difficulty concentrating and issues with cognitive abilities. Addressing sleep apnea is crucial for ensuring quality sleep and maintaining testosterone production. Deep sleep stages are when your body releases most testosterone. Good sleep hygiene impacts hormone production significantly. High-intensity interval training (HIIT) also raises testosterone levels. Studies show that it's safe for healthy adults to use creatine for a short or long time. Water is drawn into muscle tissue, away from other parts of the body. Side effects of creatine can include gaining weight and cramps in the belly or muscles. ATP stores and moves energy in the body's cells. MB BCh BAO (Dublin), Graduate Diploma in Family Medicine (NUS) Known for her compassionate approach and deep commitment to patient well-being, she guided thousands of patients toward healthier lifestyles.Alternative medical options like Clomid and hCG therapy may help stimulate natural testosterone production.Testo-Max is a fantastic testosterone booster that has not only helped me build muscle but has also improved my energy levels and sex drive.That can result in changing energy levels and also mess with the natural circadian rhythms that reflect your testosterone production.While evaluating neurologic, vascular, and psychologic factors can be difficult during a clinical visit, a hormonal etiology of ED can easily be assessed by measuring morning serum testosterone levels.Testosterone replacement therapy (TRT) may be needed to get levels back up to the normal range, but you can also increase testosterone naturally.Feeling held back by low testosterone and its effects on your energy, mood, and male wellness can be frustrating.Making sleep a priority may help maintain testosterone levels.Abdominal fat alters how the body handles insulin and inflammation, thereby alteringthe hormone balance. Fenugreek is an herb that has been the subject of recent studies for its potential to increase testosterone levels. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men. There are many reasons to monitor your stress levels with healthy testosterone balance being one of them. If you are struggling with low testosterone levels, there are thankfully many things that you can start doing as soon as today to naturally increase testosterone. So if you are wondering how to increase testosterone naturally, read on for all the best lifestyle tips, supplements, and foods to finally reclaim your hormone health. For those requiring medical intervention, we offer bioidentical hormone replacement therapy (BHRT), a natural and effective way to restore balance. One of the most common symptoms is persistent fatigue—feeling drained even after a good night’s sleep. Ensuring optimal levels of this hormone not only supports emotional stability but also helps men maintain focus and mental sharpness. Our licensed providers assess hormone levels, create personalized treatment plans, and deliver medications directly to your door. Elevated cortisol, in prolonged and unnaturally high levels, works to diminish testosterone (10). When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate. Total T makes up about 98 percent of your overall testosterone levels. It can be bound to a protein called sex hormone binding globulin (SHBG) or albumin, which transports testosterone throughout the body. How to increase testosterone quickly and naturally? “The first couple of studies came out on DHEA and people started buying it, and then the not so exciting studies came thereafter and (people realized,) ‘I just don’t think this does stuff.’” I’m really against overvaluing a few new studies because you’re almost certainly going to get some publication bias in that case. Well, they were rodent studies. Whether it’s the bro talk or the masculine camaraderie, there’s always a sense of competition shared among guys, and it’s very healthy to kick your testosterone levels up a notch. Whether it’s to live longer or just to be the better man you want to be, there are a few tricks you can do to increase your testosterone levels naturally – without any aide from sterile-smelling professionals. Another study showed an increase in sperm quality and a boost testosterone levels of 38% (4). By including foods that increase testosterone in our diet, we can maintain and even enhance our testosterone levels, ensuring optimal health and well-being. Find Natural Sources of Zinc and Magnesium ONNIT Alpha BRAIN® Black Label is meant to return you to a "flow state" where you are experiencing levels of hyper-focus and concentration, whether you're working, training, or engaging in another high-effort activity. Most importantly, these gummies are sugar-free—we can't say the same for most energy drinks—and are made without wheat, gluten, dairy, eggs, soy, tree nuts, fish, and gelatin. KOS Energy Gummies—aka Rise N' Shine—are a once daily gummy vitamin that are easy to take daily and come in a delicious citrus flavor. Leafy green vegetables are rich in magnesium, which may increase the body’s testosterone level. Additionally, ginger extract may help increase testosterone production. If you have high BMI values, making efforts to lose weight can significantly boost your hormone health. Obesity can lead to lower testosterone levels. Deep sleep in the first half of the night supports morning testosterone peaks and metabolic recovery. How someone sleeps determines whether early-morning hormone peaks are robust or blunted. Even modest losses — 15–20 pounds — often improve circulating levels in studies and clinical practice. This connection highlights the potential of dietary choices in managing testosterone levels effectively. Low testosterone levels can lead to a myriad of issues, including fatigue, decreased libido, and mood swings. But if you just want to boost your testosterone to improve your overall health, the key takeaway is that it’s not necessary. Dr. Diamandis says that consuming testicle-based meat dishes, such as Rocky Mountain oysters (also known as prairie oysters), moose testicles, kakashere porkolt or criadillas, will lead to a brief boost in your own testosterone levels. For females, the test is mostly used for symptoms of high T levels. Having most of your testosterone bound to proteins makes sure your body doesn't use too much. When testosterone is bound, your body can't use it as easily. However, most of your testosterone is bound to proteins such as sex-hormone-binding globulin (SHBG) and albumin. D-Aspartic acid When your testosterone levels are getting into the 1,000 up to the 1,500 ng/dL range—and staying up there—that’s too high, says McDevitt. Even if your total testosterone levels are in a normal range, your free testosterone can still be low. Free testosterone should make up about 1 to 2 percent of your total testosterone levels. Most men focus on total testosterone levels when they’re trying to figure out if they have low testosterone, but free testosterone levels matter, too. The average male who reaches 70 years old will have testosterone production that’s 30 percent below his peak (5). Keep strength sessions 45–75 minutes and allow at least 48 hours between major muscle-group sessions. Combine heavy lifts with occasional HIIT while allowing recovery to avoid chronically elevated cortisol that suppresses production. Routine blood testing with a clinician confirms levels and guides care. Omega-3 fatty acids play a special role in this process too. Getting enough rest each night is critical for maintaining hormonal health. Making smart food choices supports overall hormone balance. Diagnosis typically begins with a morning blood test to measure total and free testosterone, alongside a review of medical history. Therapy can help reverse these trends, supporting mobility and metabolic health over time. Testosterone drives muscle protein synthesis and helps maintain lean mass. Regular physical activity, especially resistance training, has been shown to have a positive impact on hormone levels. Your body’s ability to produce testosterone is directly linked to your overall well-being. Before considering supplements or medical intervention, building a strong foundation with healthy habits is essential. For men, the hormone testosterone is a major driver of these feelings. This type of lift is also called a “multi-joint lift” because it engages muscles on both sides of multiple joints, rather than something like a bicep curl which only fully engages the elbow joint. By pushing your muscles, you create tiny tears in the muscle tissue. But how do you do that without subjecting yourself to testosterone shots at your doctor’s office? Anyone who suspects low testosterone is due to prescribed medications should bring these concerns to their doctor’s attention. During this painless test, you lie on a padded table as a scanner passes over your body. The test is called a dual-energy X-ray absorptiometry, also known as a DEXA or DXA scan. Your bone density can be measured with a machine that uses low levels of X-rays to determine the proportion of mineral in your bones. What foods should I avoid to increase testosterone naturally? How long does it take to see results from natural testosterone-boosting methods? Excessive alcohol consumption and drug use can have a detrimental effect on testosterone levels. Studies have shown that sexual arousal and activity lead to increased testosterone production in men. Zinc is another essential mineral for increasing testosterone naturally in males. When inflammation is low, the body can both produce and use the testosterone that’s present. How does all this boost testosterone? Energy levels are usually low when someone is testosterone-deficient, so spinach is beneficial on many levels. Like garlic, almonds aren’t a testosterone-boosting food at the primary level. Garlic makes the list of foods that boost testosterone because it contains allicin. In cross-sectional studies, men with low testosterone (defined by the US Food and Drug Administration as levels less than 300 ng/dL) have a greater prevalence of ED when compared to men with normal testosterone levels 13–15. Numerous studies have examined the relationship between testosterone levels and erectile function. Recent studies have elucidated the role testosterone therapy (TTh) can play in men with low testosterone levels. If you know you’ve got some dietary and lifestyle shortcomings limiting your testosterone levels, Vintage Boost is a good choice for you. Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters. Compared to steady state cardio, HIIT training burns more calories in less time and increases your muscular and cardiovascular endurance. In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). When multiple muscle groups work together, the anabolic response is that much greater. If you have existing medical conditions or take prescription medications, consult a healthcare professional before using this product. Results may vary depending on age, health, and lifestyle factors. Yes, excessively high testosterone can lead to issues like acne, hair loss, and mood swings. Yes, women also produce testosterone (in smaller amounts) and can benefit from many of these lifestyle changes. proven benefits of taking a testosterone booster Regular exercise is key to boosting testosterone. Sugar intake is directly linked with testosterone levels. For example, a diet high in processed meats might disrupt your body’s natural functions. These elements can lead to lower testosterone levels. Excess weight can lower testosterone levels. Vegetarians take note – you need to supplement B vitamin complexes and you may well need to source additional iron – check your blood tests. The same level of caution should be approached with B vitamin complexes. One study suggested 80mg of elemental zinc (100mg zinc oxide) with 2mg of copper for preventing age related macular degeneration in a safe manner, so this is likely a fine dose to supplement 21. A better strategy might be to embrace the keto diet full-on, but that brings its own set of issues. Research indicates that aerobic exercise will be your best choice and that adding resistance training to aerobic exercise does not speed up weight loss (6). Weight machines take some of the pressure off of your muscles because those muscles don’t have to work as hard to control the weight. It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone. Testosterone is the foundation of men and plays a critical role in their health. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. 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. Focus on eating a high-protein diet, and consider adding these 14 testosterone-boosting foods to your grocery list. You could fill a whole refrigerator with the variety of hormone-healthy foods you can add to your plate. In particular, resistance training, high-intensity interval training (HIIT), and walking have been shown to positively affect testosterone levels. While a small, annual decline in testosterone levels is a normal part of the aging process, you can take action to optimize your levels and avoid symptoms of low testosterone. Conventional medicine only tests your testosterone if you’re experiencing symptoms of lower testosterone levels. If you are concerned about your testosterone levels or any aspect of your health, make an appointment with your medical doctor for a checkup. But to keep it real, many more desire healthy levels of this hormone for intimacy purposes. Working out more often, particularly at a high-intensity, has been shown to boost testosterone levels (19). It’s full of micronutrients and polyphenols which work to lower inflammation and oxidative stress, which, in turn, boost testosterone levels.For example, given that specific herbs have anti-inflammatory and antioxidant activity, these may provide the greatest benefits for men presenting with excess premorbid inflammation or oxidative stress.So far, we have looked at two dozen ways that you can naturally increase testosterone levels in your body.Androgens are a class of steroid hormones that promote and regulate the development of male traits and reproductive function.Additionally, its bioactive compounds signal the testicles to produce more testosterone.Learn hidden causes like hormones, stress, and nutrient deficiencies.Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26).Hazelnut consumption improves testicular antioxidant function and semen quality in young and old male rats. “Elevated insulin suppresses the production of testosterone and other hormones essential for men’s health, including growth hormone involved in muscle growth and strength.” While levels naturally decline with age, poor diet, stress, and lack of sleep can accelerate this process. Incorporating olive oil into your diet can support testosterone levels and overall health. However, healthy lifestyle choices can help maintain optimal levels regardless of your age. However, always consult with a healthcare provider before making significant changes to your diet or exercise routine. When done through healthy lifestyle changes, there are generally no negative side effects. Capsaicin, a common spice, can also help you lose weight, further supporting optimal testosterone production. Research shows that men who like spicy foods are proven to have higher levels of testosterone (60). Ashwagandha is a herb that’s classified as an adaptogen, which helps manage stress levels. They may feel good at the time, but they affect everything from your cognitive function, anxiety levels, and testosterone. 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. 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). Sexual maturity and fertility-related measures in young Nellore bulls receiving long-term dietary supplementation with rumen-protected polyunsaturated fatty acids. Effect of cordyceps militaris supplementation on sperm production, sperm motility and hormones in sprague-dawley rats. Tsuji PA, Walle T. Cytotoxic effects of the dietary flavones chrysin and apigenin in a normal trout liver cell line. Comparative effects of zinc oxide, zinc oxide nanoparticle and zinc-methionine on hatchability and reproductive variables in male Japanese quail. Effect of different levels and sources of zinc supplementation on quantitative and qualitative semen attributes and serum testosterone level in crossbred cattle (Bos indicus x Bos taurus) bulls. These can include acne, sleep problems, and prostate issues. It’s important to note that therapy carries more risks and side effects. On the other hand, testosterone supplements are over-the-counter products. It involves giving testosterone directly through injections, patches, or gels. If levels are too high or low, your doctor might change your dosage. Previous research has focused on the beneficial effects of soy and its active ingredients, isoflavones.The potential of Tongkat Ali to increase T levels in men is well-known.Healthy fats are also beneficial for lowering the risk of heart disease and bad cholesterol.We started with a broad range of testosterone boosters, from single-ingredient herbs to cocktails of dozens of different vitamins, minerals, and herbs.Understand psychological, relational, and emotional effects in the “Ozempic eraIts powerful blend of natural ingredients not only helps to boost testosterone levels but also supports overall health, energy, and vitality.There’s a clear link between obesity and low testosterone levels.Testosterone influences much more than just physical strength; it affects energy, mood, cognitive function, and even bone density.While the estrogen/testosterone relationship is often exaggerated in the negative, there is no exaggerating the negative effect of cortisol on testosterone levels. HDL cholesterol levels are often lower in people who have metabolic syndrome. These changes include moving more, quitting smoking, and eating a diet rich in vegetables, fruits and whole grains. Lifestyle changes known to increase HDL cholesterol have been shown to lower the risk of heart attack. It's less clear whether the same is true for people who raise their HDL cholesterol levels with medicines. Coconut oil, olive oil, dairy, and grass-fed beef are all good sources of these types of fats. Healthy fats are also beneficial for lowering the risk of heart disease and bad cholesterol. Alcohol damages your endocrine system and affects your testes’ ability to produce 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. Since fasting helps you lose weight and body fat, it increases your testosterone levels even more. Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14). Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing your testosterone levels. It can also boost your metabolism, helping you to lose that hard-to-shift belly fat. Fenugreek is a plant that’s been linked to boosting testosterone. So, let’s start with why I think TestoPrime is the best testosterone booster and what it will do for you. For the past few years, I’ve been testing out some of the best testosterone booster supplements on the market. Our metabolism is complex – put simply it has two parts, which are carefully regulated by the body to make sure they remain in balance. If we regularly eat and drink more kilojoules than we need for our metabolism, we store it mostly as fat. Metabolism refers to all the chemical processes going on continuously inside your body that allow life and normal functioning (maintaining normal functioning in the body is called homeostasis). But it may lead to mental health concerns due to changes in how the chest looks. Studies show that if you concentrate on higher volume rather than maximum weight, your body will release more testosterone (and growth hormone) in response (44). You see, not only will high-quality olive oil make your food taste better, but it will also help you raise your testosterone levels. Oysters are also high in vitamins, minerals and protein, and loaded with heart-healthy antioxidants. Now there is also evidence that it may raise testosterone levels when drunk prior to weight lifting. Zinc consumption, as we discussed earlier, is an important factor in determining testosterone levels in normal men (33). Six studies used a randomized, double-blind, placebo-controlled study design (36–38, 47, 49, 56), and 1 study used a randomized, controlled crossover study design (65). Two studies out of 32 included both male and female participants (2488 participants in total; 2446 males and 42 females). These included TT, (calculated) free testosterone (FT), measurement of FT, bioavailable testosterone (BT), and sex hormone–binding globulin (SHBG). It’s important to note that not all boosters are created equal. For a detailed comparison of testosterone cypionate and enanthate, visit our page. Managing stress can also help reduce risk factors for conditions like erectile dysfunction. So keeping stress at bay is key for hormonal balance.