Testosterone is more than just a buzzword in men’s health—it’s a vital hormone that influences energy, mood, muscle mass, and even motivation. "Very low-fat diets can be problematic. Fats, especially those from whole food sources, provide cholesterol, a crucial building block for hormone production," Reeder said. "While eating these foods won't artificially raise testosterone beyond your body's natural capacity, they can help create the right environment for hormonal stability," Reeder said. A healthy gut plays a role in inflammation and hormone metabolism, so eating gut-friendly foods is always good. I promised myself that I wouldn’t give a negative review on a program based on price, but comparing what Kinobody is asking and what the program delivers… it’s too expensive. In many ways O’Gallagher’s training and dieting philosophies are just “good enough” to create real change in your body, but yes, there’s better stuff out there. Before diving into the review, we need to take a look at Kinobody’s founder, Greg O’Gallagher, who leaped to fame with the promise of a “movie star body” without restrictive diets or daily exercise. Explore how nicotine affects erectile dysfunction and sexual health. Learn how men’s health is interconnected and why addressing overall wellness improves sexual health and vitality. Learn what causes low testosterone in men over 40, common symptoms, and treatment options to restore balance and vitality. Learn how diabetes affects sexual function and hormone balance, and what men can do to manage these challenges. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Here are some of the top strategies for those wondering how to increase testosterone naturally. 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. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. Table 2. “Beneficial” claims made by supplements. A separate study showed that only 4 hours of sleep resulted in a borderline deficiency of testosterone . Science has shown that having a good eight hours or more positively impacts testosterone levels. It has a range of proven beneficial ingredients, herbs, minerals, and boosters for the body’s hormone system. 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. Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar. "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City. Additionally, certain foods like nuts, seeds, lean meats, and leafy greens are known to support healthy testosterone production. Understanding how to boost testosterone naturally involves focusing on factors such as proper nutrition, regular exercise, stress management, and adequate sleep. Boosting testosterone levels naturally is a topic of interest for many individuals looking to enhance their overall health and well-being. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. Lifestyle habits like sleep, stress management, weight management, a broad spectrum of vitamins and minerals might help to optimize your levels within healthy ranges. Customer photos shared as testimonials tend to portray realistic transformations based on ordinary people following fitness programs with a good diet. One of the main drivers of sales for Kinobody is their client and customer testimonials. Obviously all of the Kinobody products are for sale directly at their website. Fatty fish have a lot going for them in the testosterone department. Leafy greens like spinach, kale and collard greens contain a lot of magnesium, which can help regulate total and free testosterone. Your needs will vary depending on your age, health conditions and hormonal status. The critical hormone for male health influences everything from muscle mass and bone density to libido and mood. Before considering supplements or medical intervention, building a strong foundation with healthy habits is essential. So, ACV increases testosterone and decreases estrogen by controlling the levels of blood glucose. Diabetes increases the chance of harmful fat accumulation and insulin resistance, which directly creates a testosterone imbalance within the system. Yes, forskolin may increase testosterone by improving hormonal adaptations, primarily the release of anabolic hormones. Two studies used patented extracts, Trib Gold, manufactured by Nerhadou International, standardized to contain up to 45% steroidal saponins (extract source not provided) (39), and Tribestan, manufactured by Sopharma, delivering a minimum of 675 mg furostanol saponins (from overground parts of the herb) (48). Two of the studies demonstrating positive effects recruited men with no known clinical conditions (50, 62). A total of 197 male participants were recruited for the studies, with ages ranging from 18 to 70 y and sample sizes ranging from 46 to 60 participants. Conversely, adequate, high-quality sleep promotes healthy testosterone levels. Inadequate sleep is known to disrupt many endocrine functions, one of which is healthy testosterone production. Physical activity improves mood and reduces stress, indirectly supporting healthy testosterone levels. What Most People Miss About Thyroid Health It is also true that having a naturally higher level of free testosterone increases sex drive, so it is still unclear if it is a cause or an effect.Decreased testosterone levels, a condition known as hypogonadism, can be detrimental to male reproductive functions, body composition, emotional well-being, and other health aspects.This is one reason why overweight men have a lower sex drive than those in healthy weight ranges.One key factor to remember is that often healthy whole foods are the best for bolstering your testosterone.Meanwhile, conditioner is the best way to keep your hair strong, healthy, and nourished—and it helps “rebound” those strands from the drying nature of shampoo.Addressing modifiable lifestyle factors and effectively treating underlying health conditions are important for maintaining optimal testosterone levels and overall health and well-being.Dehydroepiandrosterone combined with exercise improves muscle strength and physical function in frail older women.So keeping stress at bay is key for hormonal balance. Amin Altawash AS, Shahneh AZ, Moravej H, Ansari M. Chrysin-induced sperm parameters and fatty acid profile changes improve reproductive performance of roosters. Reproduction, Fertility, and Development. Reproduction, Nutrition, Development. Testosterone replacement therapy (TRT) is a well-established option for those with symptomatic hypogonadism related to low T levels. It is estimated that men in their 70s have mean T levels 35% lower than younger men . A progressive decline in testosterone (T) is seen with male aging, estimated at 0.4% to 2.0% decline per year after age 30 . Many had supra-therapeutic doses of vitamins and minerals, occasionally over the UL. Adequate zinc intake is essential for maintaining optimal hormonal balance and supporting reproductive health in both men and women. These compounds help regulate estrogen metabolism, reducing the conversion of testosterone into estrogen. Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, kale, and cabbage, are rich in compounds like indole-3-carbinol (I3C) and sulforaphane, which have been shown to support testosterone balance. The promise of improving mental clarity as well as focus and brain function is a tall order, but Kinobody rises to the challenge. The bottom line is that probiotics don’t have much evidence of working aside from a few small studies. The ingredients include bifidobacterium bifidum, lactobasillus paracasei, lactobacillus acidophilus, among other things that claim to aid digestion and gut health. Unfortunately, it’s still pretty expensive for a creatine supplement with some bonus ingredients. For best results, include whole eggs in your diet rather than just egg whites. Cholesterol in egg yolks serves as a precursor to testosterone synthesis. Also known as hypogonadism, can manifest in various ways and may impact both physical and mental health. Ensuring sufficient magnesium intake is important for supporting overall hormonal balance and promoting optimal health and well-being. However, despite these limitations, our data clearly demonstrates the unrealistic expectations that are stated online for the role of vitamins and antioxidants in male infertility. This study also only utilized a single search term (“Testosterone Booster”). Limitations of our study are that we used only Google as our search engine, and there may be regional and geographic differences in search engine results. While TRT may have these effects, the FDA states that “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases. However, making sleep a priority is incredibly important for a man’s health. However, increasing sleep can reverse those numbers and raise testosterone. In fact, getting less than five hours of sleep per night can lead to young men getting 15% less testosterone. However, this increases with age, with low T impacting an estimated 50 percent of men ages 80 years and over. The American Urological Association notes that low testosterone affects 2.1% of men. Large drops in testosterone can lead to symptoms of low testosterone (also known as “low T”). It’s also known to stimulate red blood cell production. Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. However, as with many aspects of health and fitness, there are many factors other than food which can affect your levels. Many plant milks and low-fat milks are fortified with vitamins, so you can make sure you are getting the essential nutrients to make your bones strong while increasing your sex drive. Legumes are a critical part of a balanced diet and a natural complement to cereals or grains. Testosterone levels decrease as men age, which is why it’s so important to ensure that your nutrition needs are being met. This portion of the brain oversees testosterone production, as well as the synthesis of other sex hormones. Trans fats also pose a problem for maintaining healthy levels. In fact, an NIH study proved heavy alcohol consumption reduces testosterone levels in the blood. The National Library of Medicine suggests that testosterone levels are reduced in response to stress, including physiological stress, physical stress, and actual stress. Pine bark extract improves blood flow and has been utilized for cholesterol levels and cardiovascular health management. Basically what it comes down to is that cinnamaldehyde, a key component in cinnamon, increases insulin sensitivity so your body does not have to produce as much insulin. This not only reduces the amount of times your testosterone decreases, but has been found to increase testosterone in men. The fat loss will be slower, but you’ll maintain more muscle mass along the way. They are rich in high-quality protein, cholesterol, vitamin D, and healthy fats—all of which are necessary for optimal hormonal function. In a nutshell, achieving optimal testosterone levels requires a comprehensive approach that encompasses lifestyle changes, dietary adjustments, and, when necessary, supplementation. By promoting a favorable estrogen-to-testosterone ratio, cruciferous vegetables support overall hormonal health and may help optimize testosterone levels. These chemicals can mimic how a hormone works or bind to the site that a hormone usually would, preventing it from working. You can make a number of quick and easy changes that can give you an immediate boost. In women, it is the adrenal glands that produce testosterone, rather than the gonads, for obvious reasons . Long-term elevated cortisol (chronic stress) is to be avoided at all costs . You can’t overestimate the power of a good night’s sleep. So, prioritize getting a full night’s sleep and minimize any behaviors that could wake you up during the second half of the night (more on those soon) to ensure optimal testosterone production. If you cut your sleep short by waking up early, or have trouble staying asleep towards the end of the night, you may be sabotaging your testosterone production. This is because REM is essential to testosterone production and we spend more time in REM as we move through sleep cycles during the night. This testosterone smoothie is chock-full of nutrients that are not only good for your testosterone levels but your overall health. Peanut butter isn’t only rich in healthy fats, but also contains healthy levels of zinc and magnesium. The bromelain and B vitamins contained in bananas are especially important to keep your testosterone levels optimized. Obesity, fatigue, and depression are other symptoms of low testosterone levels. Certain foods can help your body to produce more testosterone and smoothies are an easy way to incorporate these foods into your diet. Start small, swap out those testosterone busters for muscle-building grub, and make those lifestyle tweaks. Foods like fatty fish and egg yolks are good for vitamin D intake. Aim for a balanced sleep schedule to support your hormones. Most testosterone release occurs during the rapid eye movement (REM) stage of sleep. Testosterone levels peak during adolescence and early adulthood but gradually decline after age 30. While testosterone is often linked to masculinity, it also impacts cognitive function, emotional stability, and overall well-being. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! I hope these smoothies can benefit you on your health journey. Raw, organic cacao powder has many impressive health benefits. Effect of pomegranate juice on salivary testosterone levels. Effect of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Nutrition plays a pivotal role in modulating testosterone levels. Dark leafy greens such as spinach, kale, and Swiss chard are high in magnesium, a mineral linked to higher testosterone levels. The researchers attributed this effect to improved blood flow and reduced cortisol, a stress hormone that inversely affects testosterone. It can mess with your hormone-making process. It takes only 5 days of regular drinking for your testosterone level to drop. This mineral blocks a protein from binding with testosterone. Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. Dietary choices can either support or impair testosterone production. Consulting with a healthcare professional or registered dietitian is recommended to tailor strategies to specific needs and goals, ensuring a holistic approach to testosterone optimization. In addition to providing essential vitamins and minerals, fruits and vegetables are rich in antioxidants and phytonutrients that support overall health and hormone balance. Sources such as spinach, Swiss chard, almonds, cashews, peanuts, pumpkin seeds, whole grains (brown rice, quinoa), and black beans are rich in magnesium and should be included in a testosterone-boosting diet. It's important to note that the causes of low testosterone can differ between males and females, and the symptoms may also vary. 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. Low testosterone, a condition known as hypogonadism or low T, can lead to a variety of physical and psychological symptoms in both males and females. In men, testosterone is primarily produced by the testes, while in women, it is produced in smaller amounts by the ovaries. Testosterone is a hormone that plays a critical role in the development and maintenance of male reproductive tissues and characteristics. I have worked with body builders and athletes whose performance has declined when their body fat percentage drops too low. When fat mass drops too low, leptin signaling can decline, leading to hormonal imbalances and suppressed testosterone. Testosterone and body composition are intricately linked, but it’s not just about being lean; it’s about achieving balance. Every individual is unique, and nutrient needs can vary widely based on lifestyle, diet, genetic predispositions, and overall health. Brazil nuts also contain zinc and natural cholesterol, which gets converted into testosterone in the testes. Sources such as avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), olive oil, fatty fish (salmon, mackerel), and coconut oil provide essential fatty acids necessary for hormone synthesis, including testosterone. Adequate protein intake is crucial for supporting testosterone production, as testosterone is synthesized from amino acids, the building blocks of protein. Aim to maintain a healthy weight through a combination of regular exercise and a balanced diet. Enhancing testosterone levels through lifestyle adjustments is a foundational aspect of achieving hormonal balance and overall well-being. The healthy range is pretty wide and without injecting it, any increases in T that you might produce yourself probably aren’t affecting your muscle that noticeably. If you’re doing everything you can naturally to increase your testosterone? Well if you’re taking a lot of anabolic steroids — which we strongly advise against — then you’ll have many times the normal amount of testosterone in your body and that would likely increase muscle size. We’ve dished out the best strategies to pump up your levels naturally, from munching on testosterone-friendly bites to shaking up your daily routine. Vitamin D has long been linked with a range of health effects, not least with being a natural testosterone booster . This also promotes good health and allows you to maintain healthy levels of testosterone. When you have low testosterone, your body fat levels go up. Here is a quick run-through of tried, tested, and proven ways to boost testosterone naturally. Phytoestrogens are naturally occurring compounds found in certain plant foods, such as soy and flaxseeds, that may mimic the effects of estrogen on the body. Furthermore, healthy fats, such as avocado, olive oil, coconut oil, and fatty meats, support cholesterol balance, a critical hormone precursor to testosterone. You may be able to work with a doctor to support testosterone naturally while minimizing side effects, but always consult your healthcare provider before making significant changes to your diet or lifestyle. A study published in The Aging Male found that maintaining optimal vitamin D levels supports testosterone levels and helps mitigate the effects of erectile dysfunction in middle-aged men.6 Water helps flush out unwanted toxins, helps your body function more efficiently, and helps reduce the testosterone killer, cortisol.Despite TRT being the primary treatment for men with AD, its use remains controversial due to its association with an increased risk of exacerbating pre-existing medical conditions.He highly recommends it to anyone serious about gaining lean muscle.Adequate zinc intake is essential for maintaining optimal hormonal balance and supporting reproductive health in both men and women.Maca Powder is particularly beneficial for balancing hormonal issues including testosterone and is an excellent testosterone boosting food.“In daily life, men often describe feeling less assertive, less focused, and more fatigued, which can affect productivity, creativity, and leadership in professional or high-pressure environments.” This is why it's important to give your T-levels some attention every now and again. It helps build muscle, affects your sex drive, your bone strength, your heart, your memory and, well, your penis size. Your testosterone is the foundation of your existence. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science. Long-term low-dose oral administration of dehydroepiandrosterone modulates adrenal response to adrenocorticotropic hormone in early and late postmenopausal women. Dehydroepiandrosterone combined with exercise improves muscle strength and physical function in frail older women. Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men. Effect of acute DHEA administration on free testosterone in middle-aged and young men following high-intensity interval training. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. 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 top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter. Vitamin D3 deficiency is common amongst most men and it’s a vitamin which regulates an abundance of bodily functions.The more muscle you build, the more weight you can lift and the more testosterone your testicles will produce during your workouts.When you’re stressed, your body pumps out cortisol, which is like kryptonite for testosterone.For men over 50 who are looking to combat the symptoms of declining testosterone levels, Prime Male offers a safe, natural, and effective solution.The US Food and Drug Administration (FDA) clearly states that, “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases.Garlic chicken is a delicious, fresh dish that is also a great way to incorporate garlic and lean, healthy protein into your diet.When cortisol levels are high, the body’s response to testosterone is blocked.It is not known if this is because supplementation remedies low testosterone or not, because the study was conducted in middle-aged men who may have experienced age-related testosterone decline. So you’re a healthy person. You also really want to manage your stress and your sleep. If you’re spending a lot of time under 10 percent body fat, it may be working against you. But actually if you’re spending a lot of time under 10 percent body fat, it may be working against you. While not specified in the FDA warning, this potential risk may extend to herbal T supplements as well. Illustrating this, a 2017 case report described new-onset, bilateral pulmonary embolisms secondary to over-the-counter fenugreek-extract-containing T supplements . Interestingly, the supplements contained a mean 3.1% of the RDA of calcium. Supplements contained a median 1,291% of the RDA for vitamin B12, 807.6% of vitamin B6, 272% of zinc, 200% of vitamin B5, and 187.5% of vitamin B3. Our Reviews for Kinobody Supplements Several supplements may also help increase testosterone levels naturally. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress. While natural approaches may help support healthy testosterone levels, it's important to understand their limitations, especially for men with clinically low testosterone (hypogonadism). They are out there and will be a food that gives energy and stamina naturally and unadultered. Swap out your plastic jug for this healthy stainless steel blender jug that is non-toxic and perfect for making super cold smoothies. Testosterone is a hormone that plays a critical role in maintaining energy, building metabolically active muscle mass and maintaining bone density. Often referred to as a natural source of testosterone, organic maca powder is a superfood that can benefit both men and women. Every single ingredient in the testosterone smoothie recipe is a superfood and serves an energy-boosting purpose. There are other options available if adjustments to your lifestyle aren’t sufficiently elevating your testosterone to the levels you need. Research has shown a strong link between vitamin D and testosterone. Cortisol is a hormone that manages a variety of processes in your body, including metabolism and the immune response. Here are nine ways you can boost your testosterone without surgery. If boosting your testosterone is your goal, there are many lifestyle and non-medical ways to do so. The Vibrant Wellness hormone test is similar to the DUTCH test and it checks the sex hormones including how they get metabolized along with adrenal function. Alcohol can interfere with the hypothalamic-pituitary-gonadal (HPG) axis, which is responsible for regulating testosterone synthesis. While transient spikes in testosterone occur during workouts, the key is creating a lasting hormonal balance through a thoughtful approach to fitness. Always consult with an expert in herbal medicine and nutrition before starting any new supplement regimen to ensure it’s appropriate for your individual needs. Listen to your body, track your progress, and adjust your strategy as needed for long-term success. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels. If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training). Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. One of the most important nutrients that can help boost testosterone levels is vitamin D3. Dr. Vijayant Govinda Gupta The relationship between libido and testosterone levels in aging men. That sounds significant, but as previously mentioned if it’s just moving you around the normal healthy ranges, it’s unlikely to make a really practical difference. Some studies have found no benefits and those that did found that testosterone returned to baseline after a few weeks, with the most promising studies finding that temporary increase to be no more than 30 to 60 percent (30)(31). The link between low testosterone and sleep disorders is very strong, and it might be a reason why a few studies have made that link between exercise and magnesium to better testosterone, as they both help to improve sleep quality.(25)(26) Managing stress and lowering cortisol is key to protecting and enhancing testosterone production. Sleep acts as a hormonal reset button, supporting not only testosterone levels but also overall health, energy, and vitality. Poor sleep quality, chronic sleep deprivation, and sleep disorders like sleep apnea can significantly lower testosterone, negatively impacting energy, mood, muscle mass, and sexual health. By understanding how mTOR and nutrition interact with testosterone synthesis, you can take a targeted approach to maximize your hormonal health naturally. While some longevity experts promote the suppression of mTOR to potentially extend lifespan, inhibiting this pathway may reduce testosterone levels and impair overall health in men. That's why I've dedicated hours to researching the 6 best natural methods to boost testosterone levels without relying on medication. Since having a higher body fat percentage is linked with low testosterone levels, avoiding overeating is key. Lack of sleep also increases the production of the stress hormone, cortisol. Believe it or not, sleep is another great way to boost your testosterone levels. If you can’t get enough sun exposure, consider taking vitamin D supplements to boost your levels. Your diet should include plenty of vegetables and fruits and a balance of healthy fats, proteins, and complex carbohydrates. Resistance training, like weightlifting, is known to increase testosterone levels in the short term. Addressing modifiable lifestyle factors and effectively treating underlying health conditions are important for maintaining optimal testosterone levels and overall health and well-being. Decreased testosterone levels can result from many factors, such as premature and pathologic aging, lifestyle choices (poorer diet, sedentary activity, heavy alcohol consumption), and other medical conditions. This remarkable substance combines zinc, magnesium aspartate, and vitamin B6. Kevin chose to use TestoFuel because of the safe, natural ingredients and fully transparent labelling. He highly recommends it to anyone serious about gaining lean muscle. At 70 years old, there’s nothing this legend hasn’t achieved in the body-building world. If you’re struggling to pack on muscle mass despite hours in the gym, TestoFuel is for you. Its potent blend of natural ingredients not only helps to boost testosterone levels but also supports overall health, energy, and vitality. With a carefully selected blend of natural ingredients, Prime Male is designed to not only increase testosterone levels but also to promote overall health and well-being. ZMA (zinc monomethionine aspartate, magnesium aspartate, and vitamin B6) is a premium ingredient that has been proven to boost natural testosterone production. Medical Disclaimer Cortisol triggers your body's fight or flight response. But chronic stress will cause elevated cortisol for long periods of time. Your journey to a healthier, more vibrant life starts with taking that first step toward proactive health management. Testosterone replacement therapy (TRT) is widely recognized as the standard treatment for low testosterone. This includes shampoos, deodorant, creams, lotions, and other body products.Let’s explore what the research says (and doesn’t say) about natural testosterone boosters.In doing this, you can see improved wellness overall, athleticism, and sexual health.Extra virgin olive oil (EVOO) is a staple of the Mediterranean diet and is rich in monounsaturated fats and polyphenols.That sentence is lifted verbatim from a scientific study looking at the relationship between carbs and testosterone levels (21).In the elderly, exercise increases testosterone levels, fitness, and reaction time.Eating foods to boost testosterone and taking other measures can help naturally keep levels of this crucial hormone stable.Adding the foods on this list to your diet won't magically fix low testosterone levels.And you’ve picked up a supplement that you know is going to skyrocket your testosterone and give you an edge. Asian ginseng also has antioxidant properties, which reduce lipid peroxidation and increase glutathione peroxidase concentrations (74), and it is noteworthy that the only study demonstrating benefits of Asian ginseng recruited individuals with metabolic syndrome (47). For example, inflammation and oxidative stress have an inverse relationship with testosterone, as demonstrated by several human and animal trials (9, 81–83). Additionally, all studies examining the effect of maca on testosterone concentrations have previously been reviewed by Gonzales et al. (70) and were determined to not affect serum concentrations of testosterone. This meta-analysis included 4 studies (42, 58, 63, 64) but did not include 2 of the studies included in this review because it was conducted in late 2018 and excluded studies with a duration 69) conducted a systematic review on all tribulus studies examining various forms of testosterone in animals and humans and concluded that the evidence indicated that it is ineffective at increasing testosterone concentrations in humans. RISE can guide you through 20+ sleep hygiene habits each day and tell you the right time to do them to make them even more effective. These results came after just one to two nights of cutting sleep short. RISE can keep track of your sleep debt as you chip away at it. Yes, garlic (lehsun) might make your breath smell, but it’s a game-changer for vegetarian testosterone enhancement. Low testosterone can lead to fatigue, reduced sexual power, poor sperm count, and even mood swings. Testosterone is more than just a “male hormone.” It’s the key to energy, muscle strength, libido, and overall well-being. And avoid steroids, which have been linked to sleep problems like reduced total sleep time and more nighttime awakenings. Statins, used to lower cholesterol, can lower testosterone in both men and women, for example. Testosterone concentration is 50% lower in those who are obese compared to those with a normal body mass index (BMI). In the near future, more natural options to boost your testosterone may emerge. Other studies show some possible link with other vitamins and supplements like A, C or E, but more research is needed. A study found that Zinc and Vitamin B supplements helped to increase sperm quality by 74%. With all these critical functions on its to-do list, it’s natural to be curious about how you can raise your testosterone. As with all herbs and supplements, it’s best to talk with your personal healthcare provider prior to making a change to your routine. In closing, decreased testosterone levels are a function of aging. It’s theorized that cynomorium can work to increase the production of testosterone. In a 2023 systematic review published in the Journal of Trace Elements in Medicine and Biology, researchers found a positive correlation between zinc intake and testosterone levels, particularly in men with zinc deficiency. It plays a crucial role in hormone production and is involved in enzyme function, immune health, and reproductive health. Let’s explore what the research says (and doesn’t say) about natural testosterone boosters. Often, sticking with regular exercise, getting good sleep, and eating well can boost your strength, energy, and confidence way more than any supplemental hormone level could.” “Ultimately, there’s a difference between those with significantly low testosterone levels, where treatment is clearly indicated, and those who have mildly low testosterone levels, where there is a lot less evidence for the effectiveness of treatment. It is not intended to diagnose, treat, or cure any health-related condition. Testosterone levels drop as you awaken and decrease throughout the day. Activities like hiking, coloring, listening to music, and laughing all help reduce your cortisol levels as well! If you feel like you need to let a lot out, talk it through with somebody you trust or write it all out into a private journal. While these may be fun and considered stress-relievers, these bad habits are bad for your body. Another important way to increase your testosterone is to avoid bad habits. Another way to boost testosterone is to avoid products that have estrogen-like substances. When this happens, your body responds with, among other things, testosterone to affect repairs and provide the impetus for growth. Patients should be informed that “T booster” supplements may not have components with mechanisms to support their claims. Despite the FDA statement against the use of supplements to treat conditions, 90% of “T booster” supplements claimed to boost T. While different search times produced results that were not relevant to this study, such as products with exogenous T and hormones, a different search phrase may have produced a varied supplement list. Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need However, many men with low testosterone may never exhibit symptoms. Women also have testosterone but in much smaller amounts. Men produce testosterone mainly in their testicles. The FDA also considers a low testosterone level to be less than 300 nanograms per deciliter (ng/dL) for adults. The active substance in the weed is a flavonoid known as icariin, which acts similarly as testosterone when ingested. Also known as horny goat weed or epimedium, this herb has been used in Chinese folk medicine since time immemorial for dealing with sexual health issues. This natural supplement, which many do not yet know about in the West, has been described as a very helpful food. A common current in Mediterranean and Indian cuisine, fenugreek is one plant that you may find helpful if you are having a problem with low testosterone. If low testosterone is a worry for you or feeling the effects of a testosterone deficiency, don’t worry. Hormone and metabolic research have shown that there is a clear link between testosterone and sex drive. Organic foods are the best way to limit exposure to any possible environmental toxins present in your food. They can also attach to transport proteins in the blood, preventing the circulation of hormones. Combine with ginger for a refreshing, testosterone-boosting vegetarian smoothie that supports men’s hormonal health. A UK study found that drinking pomegranate juice daily increased testosterone by up to 24%. Pomegranates (anar) have been revered since ancient times, with Roman emperors using them to keep their soldiers’ testosterone levels high. Chronic stress elevates cortisol which may suppress the body’s ability to produce testosterone. Try to limit or avoid alcohol consumption as well as processed foods with trans fats—these can negatively affect your hormone balance. Maintaining enough testosterone is crucial for overall health, as low levels can lead to symptoms such as impotence and delayed sexual maturation. Testosterone replacement therapy (TRT) can raise testosterone levels and help ease symptoms of male hypogonadism. There are simple things you can do to boost testosterone naturally. We know that when men are sleep-deprived, that can make a big difference in their testosterone production. Urologist James Hotaling, MD, shares evidence-backed strategies that can help men boost their testosterone naturally. Our website is not meant to replace professional fitness and health advice, diagnosis, or treatment.From zinc and vitamin D to ashwagandha and high-testosterone foods, there’s no shortage of supplements and diet strategies claiming to boost testosterone.Combine with ginger for a refreshing, testosterone-boosting vegetarian smoothie that supports men’s hormonal health.The results showed a significant drop in testosterone levels when the diet changed.The Healthy Keto® diet is a low-carb, high-fat approach that can help regulate testosterone levels by supporting balanced cholesterol levels, which is crucial to maintaining male hormonal balance.Opioids and certain chemotherapy drugs can also interfere with testosterone production.These changes are easy to blame on stress or getting older, but they could be signs of low testosterone.As if that is not enough bad news, there is also evidence that soy increases estrogen levels in both men and women.By taking steps to reduce stress, you can help ensure that your body can produce the hormones it needs to function correctly. Animal Reproduction Science. Sen Gupta R, Sen Gupta E, Dhakal BK, Thakur AR, Ahnn J. Vitamin C and vitamin E protect the rat testes from cadmium-induced reactive oxygen species. Sodium arsenite toxicity on hematology indices and reproductive parameters in Teddy goat bucks and their amelioration with vitamin C. Skimp on sleep and your testosterone levels can plummet. The more stressed you are, the lower your testosterone levels can drop. Plus, these methods will improve your overall health, not just your testosterone levels. Each of these foods offers unique biochemical mechanisms that foster an internal environment conducive to testosterone production. Eat A Healthy Balanced Diet Others include excessive caffeine intake and poor sleep hygiene. Always choose natural products that don’t use these harmful substances. Eating organic foods and avoiding pesticides is also a great way to prevent these xenoestrogens. Our bodies react to them like estrogen, which makes them difficult to get rid of, so it’s best to avoid them altogether. To be productive, but your body says otherwise when it comes to testosterone production. We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone. Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep. Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. Men who have been diagnosed with Alzheimer’s disease often have low levels of testosterone. Finally, low levels of this sex hormone can also affect your memory. Low testosterone can also cause sleep disturbances, feelings of sluggishness, hair loss, low fertility, and even hot flashes. Good testosterone markers are also a sign of a man’s health. Testosterone also improves insulin resistance in healthy men and those with diabetes. The researchers found that shilajit increased levels of total testosterone, free testosterone, and dehydroepiandrosterone (DHEAS) compared to the group that received a placebo.Four teaspoons of honey can boost nitric oxide levels by 50%.”Endocrine disruptors interfere with hormones in the body.In fact, getting less than five hours of sleep per night can lead to young men getting 15% less testosterone.We evaluated the composition and advertised claims of “T boosting” supplements, and supporting published evidence.Additionally, other forms of exercise that play a crucial role in testosterone production include high-intensity interval training, considered one of the best ways to do so.It’s not just how long you sleep, but how well you sleep that matters.“Plastic often contains bisphenol A (BPA), an endocrine disruptor that can have negative effects on our reproductive organs and hormones, specifically the breasts in females and prostate in males,” says Gray. You might have read that thinking about sex can cause a rise in testosterone levels. 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. Incorporate a balanced diet, regular exercise, quality sleep, stress management techniques, and weight management strategies to support testosterone production naturally. 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. Testosterone boosting smoothies are a delicious and natural way to optimize hormone levels and increase testosterone production. These smoothies are packed with ingredients that support testosterone production, such as protein, healthy fats, and testosterone-boosting superfoods. By combining these testosterone-boosting ingredients in a hormone balancing smoothie, you can optimize testosterone production and maintain optimal hormone levels naturally. Quality sleepis essential for overall health, including testosterone production. However, you should consult your doctor before exploring any of the listed means of boosting testosterone levels in the body. In one study, treatment of some men with 5 grams of the herb for a period of 90 days not only increased testosterone levels but also enhanced semen quality. Sources such as oysters, shellfish, beef, pork, chicken, pumpkin seeds, hemp seeds, and chickpeas are rich in zinc and should be included in a testosterone-boosting diet.For 24.8%, or 27 out of 109 individual supplements, there was data showing an increase in T with supplementation.In a nutshell, achieving optimal testosterone levels requires a comprehensive approach that encompasses lifestyle changes, dietary adjustments, and, when necessary, supplementation.Among these purported benefits is its ability to boost testosterone.LH and FSH are crucial for sexual health and regulate testosterone and sperm synthesis.Lack of sleep has been shown to decrease testosterone production. Exposure to sunlight is actually the primary way most people get their vitamin D (17). “Full-fat” is just another way of saying “whole milk”, so don’t worry, you shouldn’t have trouble finding it. If you are inclined to help that process along, you might want to try drinking some full-fat milk shortly before going to bed. That might seem counterintuitive since we’ve been told for decades that fat is bad. Adequate sleep will also make for more effective workouts and help prevent injury. As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels. Sunlight also boosts your vitamin D levels, which have been linked to low testosterone. Many of these testosterone-boosting behaviors help to improve your sleep and overall health, too. Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production. In fact, more than 90 percent of the fat in coconuts is saturated fat. Elevated testosterone is not the only reason to eat this particular seafood, however. It may also help raise your testosterone level both during and after exercise (34). Compounds like indole-3-carbinol help with estrogen metabolism which can indirectly boost testosterone levels when balanced properly. Healthy fats have a direct impact on testosterone levels. Regular intake of high-quality proteins is crucial for maintaining healthy hormone levels. What’s your favorite natural testosterone-boosting trick?Depending on the severity of testosterone deficiency and the underlying cause, various medical treatments may be indicated.It was also found to aid in increasing muscle mass and strength.Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.Alcohol also increases estrogen concentrations, which suppresses testosterone production as the body attempts to maintain hormonal balance.To naturally enhance hormone production, prioritizing good sleep hygiene is important.Research has shown that it has various health benefits, and may also work as a natural testosterone booster. (They’re also full of omega-3 fatty acids that have a wealth of other benefits.) But some nuts are more effective than others. You would also be well-advised to watch for sugar that is often hidden in processed foods to make them taste better. If you want to ensure all that testosterone you’re producing through your weight lifting routine is not being devoured by insulin, you would be wise to cut back on sugary drinks and desserts. According to the American Urological Association, low testosterone is a level below 300 ng/dL. It increases sharply during puberty and then gradually decreases after age 30. "It plays a far more expansive role by supporting cellular signaling, protein synthesis, fat distribution and cognitive and emotional regulation," she says. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit, and tongkat ali. Effect of cordyceps militaris supplementation on sperm production, sperm motility and hormones in sprague-dawley rats. 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. Min Y, Sun T, Niu Z, Liu F. Vitamin c and vitamin e supplementation alleviates oxidative stress induced by dexamethasone and improves fertility of breeder roosters. Dietary supplementation with linseed oil improves semen quality, reproduc-tive hormone, gene and protein expression related to testosterone synthesis in aging layer breeder roosters. Take charge of your health and enjoy the benefits of homemade testosterone smoothies. These testosterone boosting smoothie recipes are easy to make and can be tailored to your taste preferences. They provide essential nutrients that the body needs to produce testosterone efficiently. They serve as the building blocks for hormone production and help maintain hormone balance. By making your own smoothies, you have full control over what goes into them, ensuring they provide the necessary nutrients for hormone production support. Eat Avocado If seafood isn't your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods. Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes. Regardless, eggs are highly nutritious and contain other testosterone-friendly nutrients. Some studies suggest that indole-3-carbinol may slow the growth of cancer cells, although the research is limited. While levels naturally decline with age, poor diet, stress, and lack of sleep can accelerate this process. Testosterone replacement therapy (TRT) is often suggested if you can’t boost testosterone levels naturally. However, the body’s testosterone production can be severely diminished when high-stress levels. Depending on the severity of testosterone deficiency and the underlying cause, various medical treatments may be indicated. Other medical conditions that commonly occur in patients with age, such as type 2 diabetes, obesity-related conditions, and the use of certain medications, can contribute to further declines in testosterone. Establishing a consistent sleep schedule, ensuring an optimal sleep environment, avoiding electronic devices, and adhering to a bedtime routine can improve sleep quality. Social isolation and loneliness can negatively impact your testosterone levels. Every day, chemicals found in plastics, personal care products, and even some foods can interfere with hormone production. Don’t underestimate the power of intimacy and connection as a natural testosterone booster. Maintaining a healthy sex life is not only good for your relationship but also for your hormones. Alcohol increases the conversion of testosterone to estrogen and can impair liver function, which is vital for hormone regulation. Only 1 study demonstrated positive effects of Asian ginseng supplementation on testosterone (47), while 6 studies showed no effect of supplementation (Table 1). However, the review of Clemesha et al. (28) had several limitations such as using only a single search term, “testosterone booster,” using only Google to search for existing research, and examining only the top 50 supplements. A recent narrative review by Clemesha et al. (28) concluded that many supplements claiming “testosterone-boosting” properties, including formulations using herbs, spices, plants, or their extracts, do not appear to be supported by scientific evidence. However, there’s a certain charm to taking the natural route. While herbs can offer a gentle and holistic approach, it’s essential to consider your individual needs. While many herbs show potential in increasing testosterone, results can vary. It’s known as an adaptogen, which means that it can help to balance the body’s stress response. A comparative study involving 63 men looked at the increase in muscular strength between men who took either 250mg or 500mg of shilajit daily. The researchers also noted that gonadotropic hormones levels (LH and FSH) were well maintained in the shilajit group. Incorporating lean proteins into your diet can help maintain muscle mass and promote overall hormonal balance. Each recipe serves an anti-inflammatory purpose to support a healthy lifestyle while staving on inflammation and disease. Here at Clean Cuisine, I combine my love of nutrition and recipe creation to bring you healthy, nutrient-dense dishes that are bursting with flavor. Testosterone levels are also elevated directly after heavy resistance training. Staying in sync with your circadian rhythm and improving your sleep hygiene will help make this happen. Make sure you’re keeping your sleep debt low overall and focusing on not cutting your sleep short in the second half of the night. Foods high in zinc, including oysters, beef, and pumpkin seeds, are known to support adequate testosterone levels because zinc is a required component in the formation of testosterone. These lifestyle factors below can all have a cumulative effect on decreasing testosterone levels. How low testosterone levels are can determine the severity of symptoms, although this is highly variable between individuals. In men, testosterone is important for the development of reproductive tissues, including the testes and prostate, and in promoting secondary sexual characteristics like muscle mass, facial and body hair, and vocal changes. Most multivitamins also contain nearly 100 percent of the daily value requirement of zinc. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. 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. Some of the best foods high in zinc include lamb, grass-fed beef, yogurt, pumpkin seeds, eggs, mushrooms and cashews. Kinobody created Kino Collagen Protein with the promises to help build new muscle tissue, improve your skin, support your joints, and improve gut health. Most of these ingredients either improve testosterone levels or decrease estrogen. That’s why Kinobody decided to add Kino Mojo to its supplement product line, a testosterone-booster claiming to “ignite your sex drive, sculpt your body, and elevate your quality of life”. Fitness supplements tend to supplement your diet, help with muscle fullness, but improve blood flow is a new one. The leaves, fruits, or roots of the plant are used to make tea or as an ingredient in some over-the-counter medications or supplements. Some studies have also suggested the herb can be helpful in this regard, but there has not been a consensus on this among researchers. In addition, Eurycoma longifolia is a potent natural supplement for weight loss, performance enhancement, and high sexual drive. This is obtained from maritime pine bark which has been shown to contain the natural compounds proanthocyanidins. Being deficient in this hormone can negatively impact sexual functions, among others.