Similar to resistance training, HIIT raises testosterone for a brief period before levels return toward baseline. While strength training is the most widely confirmed form of exercise for increasing testosterone, there is some evidence linking other workouts to higher testosterone. To optimize your workout for testosterone, keep rest periods short, at about 60 seconds between sets.13 The body should be challenged enough to trigger a hormonal response, but not so much that muscles are exhausted before you’ve achieved your gains. When cortisol levels are high, the body’s response to testosterone is blocked. Your diet should include plenty of vegetables and fruits and a balance of healthy fats, proteins, and complex carbohydrates. » Are your testosterone levels low? Vitamin D is most famous for its role in keeping your bones healthy, but it has receptors throughout the body—including in reproductive tissue. They also had higher levels of the stress hormone cortisol and low energy and libido. Doing multiple reps and sets with relatively heavy weight burns through energy stores, builds up lactate, and increases blood flow—all of which are linked to short-term spikes in hormones like testosterone and growth hormone.12 Weightlifting to influence testosterone levels should be challenging enough to build muscle, which means lifting heavy enough to complete 5 to 12 quality repetitions per set. In men who are sedentary, overweight, or insulin-resistant, consistent training (especially if it leads to fat loss) can gradually push baseline levels of testosterone higher. Yes, the increase in testosterone from exercise does help build muscle. Adding them to your breakfasts as an extra ingredient to porridge, fruit salad or just as a nutrient has many benefits when it comes to increasing testosterone levels. Egg yolks are a rich source of Vitamin D. This vitamin helps promote proper immune function, regulates calcium levels and can produce higher levels of testosterone. In addition, a recent study showed that the surplus of cholesterol in eggs is not as unhealthy as previously thought. B6 also helps keep prolactin levels low Avocados are an excellent source of monounsaturated fat, with lots of benefits that impact hormone production. (Easy does it on the red wine; alcohol intake can wipe out nutrients your body needs to stay healthy.) Certain herbs, plant extracts, and phytochemicals (naturally occurring compounds in plants) may help preserve testosterone by limiting its conversion to estrogen and gently nudging hormone pathways in the right direction.⁴ Receptors for vitamin D are found throughout the body, including in penile tissue, which means it can directly affect sexual health. Therefore, if you’re determined to raise your HDL intake to boost testosterone, talk to your doctor first. There is little evidence that consuming protein will, by itself, elevate levels of testosterone in the blood. If you’re overweight and thinking you will lose weight through resistance training, that might not be such a great idea. Cleveland Clinic’s experts can help balance your hormones. If you’re noticing bothersome signs of low testosterone, see a provider and discuss your options for treatment. For congenital hypogonadism, testosterone replacement therapy often helps prevent problems related to delayed puberty. Treatment is largely focused on the treatment of symptoms, not the specific testosterone level. Regular eating patterns may help maintain consistent hormone production. Meal timing can influence hormones like testosterone. Fish such as salmon also provide good protein plus other testosterone-boosting nutrients. Stress management techniques such as meditation or yoga help maintain proper hormone levels. Bisphenol A, a chemical used to make plastics that humans are exposed to mainly through food packaging like bottled water, has been found to interact with estrogen receptors (14) in men, which inhibits testosterone production. This is particularly crucial if you’re dealing with obesity, overweight, or have high body fat, because the more fat cells you have, “the more your free testosterone is being converted to estradiol,” explains Calvert. TRT and supplements can do some heavy lifting for your hormone levels, but implementing these simple lifestyle changes can also help. You can see why being deficient in zinc could have implications on testosterone levels. Zinc is important to both the male reproductive system (it plays a key role in sperm quality and production) and the endocrine system, which regulates hormones, one being testosterone. Further research is required to ascertain the inverse relationship between soy products and testosterone levels in humans. However, it also affects bone and muscle mass, how men store fat in the body and even red blood cell production. Are there any side effects of taking natural testosterone boosters? Studies suggest that boron supplementation can lead to increased free testosterone and reduced estrogen levels, which in turn may improve overall hormonal balance. If you’re not a fan of the texture or taste, other zinc-rich foods like beef, pork, and pumpkin seeds can help fill the gap. Canned fish like sardines or wild salmon offer convenience and affordability while delivering the same hormone-supporting benefits as fresh varieties. Some men find aged garlic supplements easier on their digestive system while still providing benefits. Start with one to two cloves daily and gradually increase if your stomach tolerates it well. Better blood flow means hormones reach their target tissues more effectively. If you snore, consult a doctor to rule out sleep apnea, which can disrupt REM sleep and lower testosterone. Taking a proactive approach to hormone health empowers women to feel their best, improve overall vitality, and support long-term well-being. Maintaining consistent physical activity without overtraining ensures sustained energy levels. Getting enough sleep is crucial, as adolescent bodies produce hormones primarily during deep sleep. A diet rich in fiber and phytonutrients supports liver detoxification, which is essential for hormone metabolism. That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production. If you are trying to raise your testosterone levels and you also happen to have a taste for avocados, you’re in luck. Opioids and certain chemotherapy drugs can also interfere with testosterone production. Learning to manage stress is crucial for maintaining hormonal balance. Aim for at least two to three sessions per week, focusing on large muscle groups. Aim for seven to nine hours of uninterrupted sleep each night. You’ve probably heard of alternative therapies making waves in the health sector. A healthy level of testosterone can lead to higher energy levels as well as an increase in strength and virility. Most frequently, claims to “boost T or free T”, “build body lean mass or muscle mass”, or “increase sex drive or libido” were advertised by the supplements. Men take testosterone (T) boosting supplements to naturally improve T levels. From weight training to sleep hygiene, find out what works, what does not, and what habits to avoid if you are serious about improving your health and energy levels. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being. Studies indicate that testosterone levels increased in men who regularly engaged in a series of quick, intense running episodes. Before we get started, it’s important to note that any increases in testosterone due to exercise are always temporary, usually only lasting a little while after activity levels fall. The links between exercise and testosterone production have been studied by researchers for decades. To put that another way, low testosterone levels could be preventing you from seeing the progress in the gym you would be able to achieve if your body had a more optimum hormonal balance. Sleep deprivation (less than 5 hours a night) can reduce testosterone by 15%. Insufficient protein intake can lead to testosterone deficiency. Rich in natural phytochemicals like flavonoids, they protect sperm from harmful external factors. Onions and garlic are allies not only for general health but also for improving sexual health. While they may not be the total solution to your health issues, they might provide an important piece of the puzzle. Herbal remedies have been used for centuries to support hormonal health, and modern research backs the efficacy of several herbs in boosting testosterone levels. By using comprehensive nutrient testing, you can uncover hidden deficiencies and fine-tune your approach to naturally boosting testosterone levels. Keeping regular sleeping and waking times helps maintain healthy hormone levels best. Shift work and jet lag throw off your body’s hormone cycle, including testosterone production. Good mental health supports healthy hormone production, including testosterone. There are actually a number of prescription medications that are known to interfere to some degree with testosterone production. 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. If you don’t, any testosterone gains may be offset by stress-related increases in cortisol. The Most Effective Way to Boost Free Testosterone With HIIT, we alternate between short bursts of intense exercise and periods of rest or lower-intensity activity. These intense workouts can really get our hormones pumping! Plus, they work multiple muscle groups at once, which is a win-win! Remember, the actual workout is only part of the equation responsible for muscle growth. Effective Ingredients Eggs—specifically the yolks—are a solid source of dietary cholesterol, which serves as a precursor to testosterone. Plus, the vitamin D in fish can help reduce Sex Hormone Binding Globulin (SHBG), potentially increasing the amount of free testosterone in your system. Omega-3s may support luteinizing hormone, known to signal the testes to produce more testosterone. Ensuring adequate sleep and balanced nutrition further reinforces the body’s ability to manage stress and sustain healthy energy and testosterone levels. The study results suggest that individuals who prefer Western-style food (bread and pastries, dairy products, and desserts), eat out, and eat fewer homemade foods, noodles, and dark green vegetables are more likely to have an unhealthy body composition (e.g., increased visceral fat and decreased skeletal muscle mass) and low serum total T levels, and are likely to develop hypogonadism. Extra body fat, poor sleep, high stress, low activity, and blood sugar problems all reduce testosterone by increasing inflammation in the body.⁶,⁷ In Australia, testosterone levels drop by about 1% each year on average, with faster declines in men who are overweight. Weight training boosts muscle strength and natural testosterone production. Bulbine Natalensis‚ a succulent plant native to South Africa‚ has a long history of traditional use as an aphrodisiac․ It's known for its potent testosterone-boosting properties‚ particularly in animal studies․ One study found that Bulbine Natalensis significantly increased testosterone levels in rats‚ leading to a surge of up to 347%․ This impressive result has made Bulbine Natalensis a popular choice for natural testosterone enhancement․ Zinc, vitamin D, magnesium, and healthy fats are at the forefront of testosterone support. Natural testosterone foods captivate the interest of active men, aging adults, and health-conscious individuals who want to support healthy hormone function without medical interventions. Rowing is not just a great way to get your heart pumping; it’s also a fantastic exercise for boosting testosterone levels. Lunges are one of those exercises that we can’t ignore if we want to boost our testosterone levels. If we do push-ups regularly, our testosterone levels will increase, which can help speed up muscle growth. Fortunately, if you have an aversion to needles, there are many ways to increase testosterone naturally, and we’ve brought together 36 of them right here. Those secondary benefits include better cardiovascular health, stronger bones, enhanced memory, better sleep, and increased alertness, just to name a few. 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. 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. In addition, only the first and most frequently appearing 50 supplements were included in the study, acknowledging that other products and supplements may be available that were not studied here. Compounds like indole-3-carbinol help with estrogen metabolism which can indirectly boost testosterone levels when balanced properly.Some changes due to low male hormones include voice changes, physique, muscle growth and strength, etc.Interestingly, total T levels remained substantially unchanged (delta 0.01 ± 0.80) in the intervention group while they were significantly decreased in the placebo group (delta −0.03 ± 0.14).Too much exercise can increase stress, which can, in turn, reduce the effectiveness of your exercise routine.Receptors for vitamin D are found throughout the body, including in penile tissue, which means it can directly affect sexual health.If, despite your best efforts, you feel like you’re dragging through the day, low testosterone might be the culprit.However, the amount of weight you lose is more about how many calories you eat, not how much carbs you’re consuming.TRT is a medical treatment designed to treat hormone imbalance.Foods high in magnesium include spinach, almonds, cashews, and peanuts. Herbal supplements designed to increase T are poorly studied yet remain popular among aging men who seek to increase their T without standard TRT. For 27 individual supplements (24.8%), there was data showing an increase in T with supplementation. For 19 supplements (17.4%) there was a single study looking at the effect of supplementation on T. Regarding the results of our PubMed review, there were no studies looking at the effect of the individual supplements on T levels for 67 of the supplements (61.5%). Resistance training like lifting weights and high-intensity interval training (HIIT) can give your testosterone levels a solid boost. Exercise isn’t just about keeping your heart healthy or building muscle—it’s a great way to help your body naturally produce testosterone. In one study from 2012, 75 men who took a ginger supplement for three months experienced a 17% increase in testosterone levels—and their levels of luteinizing hormone nearly doubled (11). In the recent years biomolecular interactions between T, SHBG, and magnesium have been studied by high performance liquid chromatography (HPLC) . The systemic inflammation, which negatively influences magnesium and T and is in turn downregulated by these 2 factors. Relationship between Testosterone and magnesium, potential underlying mechanisms and clinical implications. Moreover, there is evidence of impaired overall antioxidant capacity and low-grade inflammation in magnesium-deficient cultured human and animals cells . As such, pomegranates can help reduce stress as well as the risk of cardiovascular disease, combat viruses, and bacteria (26), and suppress inflammatory arthritis (27). If you aren’t much of a seafood lover, you can also take omega-3 or DHA-enriched fish oil supplements. Additional research reveals that DHA can improve men’s sperm quality and production (24). The Top Vitamins and Minerals That Help Produce Testosterone Replenishing those levels is key to living your life at your full potential. If your T levels are low, there are a few ways to give them a lift. Even a 10- to 15-pound weight loss can make a big difference. Dr. Jim Hotaling is a urologist and a men's health expert. Learn more about this health topic in the full-length interview. Statistics show that many Australian men are at risk of chronic inflammation affecting testosterone balance, largely driven by high rates of excess body fat and poor dietary habits. Here are eight ways to boost testosterone naturally. Testosterone production increases during sleep, peaking during REM cycles. Giving your body time to recover is just as important as the workouts themselves. So, let’s grab those oars or hop on that machine and start rowing our way to better health! This exercise is super effective for building strength and power. When we push ourselves to sprint, we’re not just burning calories; we’re also giving our testosterone a nice little kick! 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 hormone's low levels can impact physical performance and quality of life. Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels. Vitamin D and zinc supplements, in particular, are widely used among those with low testosterone. And as was mentioned in the previous point, being overweight doesn't do well for your testosterone. Having just 5 hours of sleep can decrease your testosterone by as much as 15% (4). Compound strength training involves exercises that work multiple joints and muscles simultaneously. Physical activities, especially those involving strength and high-intensity workouts, help stimulate testosterone production. This guide explores the best workouts to naturally increase testosterone, providing practical tips and sample routines to integrate into your fitness plan. The mechanism by which Bulbine Natalensis boosts testosterone is not fully understood‚ but it's believed to work by stimulating the production of testosterone in the testes․ It may also inhibit the production of estrogen‚ the female sex hormone‚ which can further enhance testosterone levels․ A single animal study reported an increase in testosterone levels following the ingestion of Fadogia Agrestis․ While more research is needed to confirm these findings in humans‚ the results are encouraging․ Fadogia Agrestis is believed to work by stimulating the production of testosterone in the testes․ Ashwagandha's impact on testosterone levels may be related to its ability to increase the production of luteinizing hormone (LH)․ LH is a hormone produced by the pituitary gland that plays a crucial role in stimulating the testes to produce testosterone․ By promoting LH production‚ Ashwagandha may indirectly contribute to increased testosterone levels․ The African continent‚ with its rich biodiversity and ancient traditions‚ offers a treasure trove of herbs believed to enhance testosterone levels․ These herbs have been used for generations by indigenous communities to support men's health‚ vitality‚ and sexual well-being․ While scientific research on these herbs is ongoing‚ some have gained recognition for their potential testosterone-boosting properties‚ making them popular choices for natural supplementation․ Testosterone‚ the primary male sex hormone‚ plays a crucial role in a man's physical and mental well-being․ It influences everything from muscle mass and bone density to sex drive and energy levels․ As men age‚ their testosterone levels naturally decline‚ which can lead to a range of symptoms like fatigue‚ low libido‚ and decreased muscle mass․ Vitamin D is most famous for its role in keeping your bones healthy, but it has receptors throughout the body—including in reproductive tissue.If you’re eating too much processed food and not providing your body with the right nutrients, you’re going to lower your T.There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10).You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.Excessive consumption of alcohol and certain drugs can lead to a decrease in testosterone levels.Lastly, it has 6 micrograms of boron, the recommended amount for testosterone support from this trace mineral. A healthy diet, rest and regular exercise can be helpful. As a result, they impact your testosterone levels and overall health. It contains high levels of glycyrrhizic acid that neutralises the enzyme that helps in testosterone production. On the other hand, fried foods, high fat, red meat and processed foods reduce testosterone levels. Many cereals are also fortified with iron, calcium, magnesium, zinc, and vitamins A, C and D. Many cereals can help boost energy because they’re fortified with B vitamins. But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts. But it’s also true that there are certain cuts of lean beef that, when consumed in moderation, can actually increase your testosterone. As for how leafy greens boost your testosterone, they offer plenty of ways. Low levels can lead to more than just feeling tired or “off”—it can affect sleep, contribute to muscle loss, and make it harder to stay lean. When testosterone levels are in balance, you may feel like you’re firing on all cylinders—ready to tackle workouts, daily tasks, and life’s curveballs. Testosterone is more than just a “male hormone.” While it’s known for its role in building muscle and increasing energy and vitality, testosterone plays many critical roles in humans. Most people only think of estrogen as a reproductive hormone. Hence, eating food that helps rev-up test levels is also essential. Like pineapples, bananas also contain bromelain which helps in stimulating test production. It was also able to reduce oxidative stress in the control group. What are the Strongest Supplements to Raise Testosterone Levels? Researchers suspect that fadogia agrestis increases the release of luteinizing hormone (LH), which binds to Leydig cells in the testes to increase the release of testosterone. Acebedo says that fenugreek may block both of those processes, therefore increasing free testosterone levels. A 2021 meta-analysis of four studies published in Advances in Nutrition found that supplementing with ashwagandha root or leaf extract for at least eight weeks effectively raised participants’ testosterone levels better than a placebo (2). Symptoms of polycystic ovary syndrome (PCOS) Moreover, vegetable oils trigger the production of free radicals. Reducing testosterone secretion is just one of them. Refined vegetable oils can cause multiple health issues. Liquorice roots is another testosterone reducing food. So, avoid excess intake of mint-based foods to be on the safer side. On the other hand, homemade foods, noodles, and dark green vegetables were negatively correlated with dietary pattern scores (factor loadings of ≤−0.20). The body mass index (BMI) was calculated as the weight divided by the height squared (kg/m2). The body weight, height, and the ratio of the waist (WC) and hip circumferences (HC) of each participant were recorded. Increasing and maintaining your testosterone levels can feel like an uphill battle. For professional guidance on naturally boosting testosterone and combining lifestyle approaches with medical care, schedule an appointment with Dr. Kapadia. A specialist can evaluate your hormone levels, review your current medications, and help you choose safe and effective strategies—whether pharmaceutical, natural, or a combination. In most cases, men with low testosterone will benefit most from such a supplement, whereas results will be smaller in those who start out with normal levels. When looking for the best testosterone booster for working out, we wanted to ensure it included the top clinically-researched test-boosting ingredients in the right science-backed doses. We liked that this test booster supplies a wide range of high-quality active ingredients that cater to increasing testosterone for men over 40. One unique ingredient found in this supplement that's not found in all test boosters is DIM (Diindolylmethane), an aromatase inhibitor that can prevent the conversion of testosterone into estrogen. Men with even a slightly low test level will struggle to gain and maintain muscle.(5) One possible solution for this may be supplementing with a high-quality test booster. The causes of the age-related fall in total and Bio-T levels include a decrease in testicular function and a disruption of hypothalamic-pituitary axis. In men, up to 44–65% of the circulating plasma T is bound to sex hormone binding globulin (SHBG) and 33–54% to albumin, and approximately 2-3% is available as a free form. The use of specific mineral supplements may represent a sort of preventive measure of mobility impairment. Experimental data confirm that hormonal therapies, singularly or in combination, may improve body composition and physical performance 37–41. The simultaneous presence of low levels of Testosterone, together with DHEAS and IGF-1, has a strong effect on all-cause mortality in older men . Admittedly, it's very unlikely you'll see vitamin A in a testosterone supplement.Add ham or turkey to your breakfasts for an extra protein and testosterone boost.Slow and steady workouts do not produce the necessary increases in testosterone production.These hormones have an essential role in growth and maturation.Long distance training places too much stress on your body for you to produce healthy amounts of testosterone. How to Naturally Boost Libido After 40 and Ignite Intimacy: The Ultimate 2026 Guide for Men & Women Additionally, vitamin D3 can help deal with erectile dysfunction.(3) Fortunately, testosterone replacement therapy isn't your only option to get your youth back. Many men suffer from declining testosterone after turning 40 or even 30. While all forms of exercise have been found beneficial, squats are most helpful. When we lift heavy, we’re not just building strength; we’re also signaling our bodies to release more testosterone. Regular squats can lead to better hormone regulation and improved strength. It's often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. Something many may don't realize is that low testosterone is rarely a phenomenon on its own. By the evening time, your cortisol levels will have dropped, and you won’t disrupt your sleep. The study found that the higher the subjects went in total protein intake, the lower their testosterone was (28). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters. A healthy immune system will easily clear out the imposter. While there’s little specific research on the safety of probiotics, they appear to be safe for healthy people to take. They come as dietary supplements (capsules, liquids or powders) or as topical lotions or creams for different uses. Every human body is home to trillions of microorganisms that live with us and help support our bodily functions and health. Many women with PCOS are resistant to the action of insulin in their body and produce higher levels of insulin to overcome this. Testosterone supports muscle growth, recovery, and overall male health, and while spikes can help, muscles can still improve without large hormonal changes.¹⁸ Excess fat can even convert testosterone into oestrogen,¹⁶ tipping hormone balance further. ⁴ This article explains how this process is affecting Australian men and what this may mean for their testosterone health. Modern lifestyles are placing real pressure on men’s hormonal health, making testosterone an important focus for overall well-being. Chronic heavy drinking can lead to testicular shrinkage, hair loss, and increased estrogen levels, causing breast tissue enlargement. Testosterone affects every single cell and helps your body reach its optimal performance.” When we hear the word “testosterone,” we often think of men. 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. Since your hormones control almost every area of your health, it can be extremely frustrating when something goes wrong. The change in magnesium levels inside the biological serum concentration range (0.75–0.95 mM) could lead to an enhancement of the Bio-T. The activity of anabolic hormones, where T plays a central role, is influenced by mineral status (magnesium), along with caloric and protein intake. Therefore, during the aging process, where lower anabolic hormones, increased proinflammatory cytokines, and impaired nutritional status frequently coexist, combined strategies could have important clinical implications (Figure 2). They also had higher levels of the stress hormone cortisol and low energy and libido.The hormone’s levels can affect a person’s health and well-being.Therefore, limit their consumption and try to avoid testosterone reducing foods.Bodyweight exercises, such as push-ups, pull-ups, and lunges, combined with functional training using kettlebells, provide excellent testosterone-boosting benefits.Deficiencies are common, especially in active men or those with poor diets.Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels.Don’t shy away from these fats—incorporate them into your meals to support optimal testosterone levels.While testosterone replacement therapy (TRT) is a medical option for addressing low testosterone‚ many men are seeking natural alternatives․ This is where the fascinating world of African herbs comes into play․ For centuries‚ traditional African healers have utilized a diverse array of herbs to enhance male vitality and sexual health; These herbs‚ often incorporated into potent concoctions‚ have been passed down through generations‚ their efficacy rooted in centuries of empirical observation and cultural knowledge․ Increase Your Exposure to Sunlight There are many shady companies that produce testosterone boosters that may contain potentially harmful ingredients. In the end, you'll want to choose a testosterone booster that both fits your budget and provides the active ingredients you are looking for. The prices of testosterone boosters vary greatly, with some of them being quite expensive. But I think if men stick to a healthy diet and lift weights, they should see a difference in four to six weeks and start feeling better. We know that when men are sleep-deprived, that can make a big difference in their testosterone production. And then the third thing is just trying to eat a healthy diet, avoiding a lot of excess sugar and that kind of thing, which, again, ties into weight loss. Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. With the rise in testosterone decline over the past decades, the market for natural testosterone production has dramatically shot up. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). A 4-week 2007 study showed that strength training increased testosterone (5). Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). Get Plenty of Sleep It’s true that a 2020 study (12) reported a “Western” diet consisting of fried foods, processed snacks, high fat, and red meat could cause adverse effects on men’s T levels and sperm count. Another observed increases in total and free testosterone (11) after both sedentary and athletic volunteers took magnesium supplements over a four-week period. Researchers have proven that zinc can also help boost testosterone levels (1) as well as improve sperm quality and fertility (2). You’ll begin to notice a difference as your body finally gets the help it needs to grow at a normal rate in response to the stress you’re putting on it — testosterone is critical to normal muscle growth. Most testosterone release occurs during sleep, particularly during the rapid eye movement (REM) stage. Sleep deeply impacts hormones like testosterone. They trigger hormone release, including testosterone. Primary hypogonadism, caused by testicular dysfunction or damage, can lead to infertility due to impaired testosterone and sperm production. About 30% of men with metabolic syndromes have low testosterone, compared to only 6% of normal weight men. There’s a clear link between obesity and low testosterone levels.Then, their sleep was restricted to only five hours per night for eight consecutive nights.In fact, doctors recommend that older people partake of resistance training three or four times a week (30) with the stated goal of gaining muscle, which will, of course, increase testosterone levels.Studies have shown that, over a 12 month period, most men on TRT will gain approximately 10 pounds of muscle mass and lose 2 pounds of body fat.We only recommend supplements with nutrients that are safe when taken as directed.Illustrating this, a 2017 case report described new-onset, bilateral pulmonary embolisms secondary to over-the-counter fenugreek-extract-containing T supplements .Research supports that eating two larger meals a day is better for losing weight than eating six small meals (44).Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6).In short, these vitamin and herbal substances may not be as safe as the public perceives them to be. This is known as the “Overtraining Syndrome.” When you train too hard without enough rest, your body remains in a state of chronic stress. Remember, it’s not just about lifting weights; bodyweight exercises like push-ups and squats are super effective too. Remember, incorporating sprints into our routine can lead to better testosterone production. So, if we want to naturally boost our testosterone, let’s give HIIT a shot! Incorporating pull-ups into our routine can be a game-changer for boosting testosterone naturally. While not specified in the FDA warning, this potential risk may extend to herbal T supplements as well.Meanwhile, too much vitamin D3 will result in nausea, high blood pressure, and other cardiovascular issues.When analyzing the top products on the market, there were several factors we took into consideration to give you the best testosterone boosters.For decades, the media has told us that testosterone boosts muscle growth — that’s true.So, while you might miss out on some antioxidants, the testosterone-boosting benefits remain largely intact.It is specifically indicated for men who meet the clinical and laboratory definition of testosterone deficiency. Smoking can damage your blood vessels and impede nitric oxide production, which is imperative for blood flow for a healthy erection. It turns out men that smoke have slightly higher testosterone levels than men that don’t partake in this vice. Surprisingly though, some research has proven it to be beneficial for increasing testosterone production (33). If you spike your cortisol levels, you decrease your body’s ability to support testosterone. Instead, try these practical, science-backed strategies to naturally boost your testosterone and improve your overall well-being.Honestly, the only thing that may be better for your testosterone than having a banana is having a ripe banana, since the ripening can actually increase their nutrient levels.Flavonoid antioxidants, in particular, are responsible for reducing oxidative stress caused by free radicals.Several multi-vitamins marketed as testosterone boosting supplements contain it as a main ingredient—so you don’t have to worry if it’s made with natural ingredients, because it is the natural ingredient.Sleep is essential for many of the body’s mechanisms to function properly, and hormones are no exception.Testosterone plays a key role in men’s health, influencing muscle mass, energy levels, mood, and libido. Lower your cortisol by managing stress through relaxation techniques, like deep breathing or meditation. The best way to get vitamin D is by getting some sun (make sure to use sunscreen so you’re not at risk for skin cancer, though). Eggs are considered the perfect protein because they have all vitamins and amino acids for human needs (except vitamin C). Make sure the beef is organic, because pesticides and insecticides can lower your testosterone. This is because fats reduce globulin, the hormone that binds to, and reduces T. It’s like a chemical tug-of-war, with cortisol pulling testosterone levels down. Without physical activity, testosterone production gets “lazy” and slows down over time. What we put on our bodies and how we use them matters a lot when it comes to testosterone production. Let’s look at some of the usual suspects that can send your testosterone levels into a slump. If you notice these symptoms, it’s important to consult a healthcare provider who can assess your hormone levels and explore natural ways to increase testosterone. Achieving and maintaining a healthy weight is one of the most effective ways to naturally boost your testosterone and improve overall well-being. Adopting a balanced, nutrient-rich diet and incorporating regular exercise into your routine can help manage your weight and support optimal testosterone production. A loss of muscle mass and an increase in adipose (fat) tissue are hallmark physical symptoms of chronic low testosterone. If you’re wanting to improve your body but you’ve found that you simply can’t gain muscle (or lose fat) like you used to, you might be suffering from clinical low testosterone. Staying up late at night actually prevents your body from healing damaged muscle and replenishing testosterone. Too much exercise can increase stress, which can, in turn, reduce the effectiveness of your exercise routine. Healthy fats have a direct impact on testosterone levels. They contain all essential amino acids needed by the body to produce hormones like testosterone. If this fails, consider Testosterone replacement which will help attain a healthy weight and physique. Obesity can lead to lower testosterone levels. The enzymatic process is responsible for the production of nitric oxide. Aside from being a good addition to spice up your meal, pomegranates are also known for several health benefits. Don't be troubled if you're still clueless about which fruits do wonders for your test production. But, other than that, it can also rev-up test production. It helps them improve their overall health, physical performance, and virility. This is because they’re ridiculously high in the minerals boron and selenium (both of which are crucial for T-production)… Aside from eating some dark chocolate and beef, consider adding a cup of cooked spinach to your diet. 100 grams of cooked spinach will give you 87mg’s of magnesium which is 22% of the RDA. Just remember that beef shouldn’t be your ONLY magnesium source, as it would take almost a kilo (2.2lb) of beef patties to actually meet the daily magnesium needs. It’s not as dense in the mineral as cacao beans are, as 100 grams of beef patties will give you a decent 50mg’s (12% RDA) of magnesium. Magnesium supports testosterone production by reducing oxidative stress and inflammation that can interfere with hormone synthesis. These healthy fats also help your body absorb fat-soluble vitamins that play roles in hormone manufacturing. Regular consumption can stimulate luteinizing hormone release, which signals your body to ramp up testosterone production. Research suggests that Ashwagandha may elevate testosterone levels‚ particularly in individuals experiencing stress․ It may also improve sperm quality‚ a crucial aspect of male reproductive health․ While Ashwagandha is generally considered safe‚ potential side effects include diarrhea‚ gastrointestinal upset‚ nausea‚ and vomiting․ It's essential to consult a healthcare professional before incorporating Ashwagandha into your regimen‚ especially if you have any underlying health conditions or are taking medications․ Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. Good thing, too—EEVO is filled with polyphenols (16), micronutrients packed with antioxidants that can combat heart disease, cancers, inflammation, and oxidative stress. Still don’t believe zinc doesn’t play an important role in keeping your hormones balanced? Red meat, especially steak, also contains leucine, (14) an amino acid that’s valuable in the development, repair, and maintenance of bone and muscle tissue. So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed. Cardio is a great way to burn a lot of calories, while the muscle built from strength training can help boost your overall metabolism so that you're burning calories even when you're not exercising. So, if you're not already exercising, starting a workout regimen focused on losing weight may help boost your levels. These simple carbs can lead to spikes in your blood sugar and have been shown to reduce free testosterone levels. Nuts are nutritious foods that offer various health benefits. Excess oestrogen levels reduce testosterone secretion. Studies suggest that body fat contains aromatase, an enzyme that converts testosterone into oestrogen. Some people claim that there’s not enough testosterone or other androgens in pine pollen that they would make any noticeable differences in the body. It’s also the richest known source for testosterone boosting plant sterols and brassinosteroids. Pine Pollen is one of my favorite testosterone supplements out there. Depending on which test booster you choose, you may be able to effectively improve your libido, though research in this area is lacking. The most common libido-boosting ingredients include ginkgo biloba, zinc, DHEA, and ginseng, among others. Increasing your bone mineral density can help reduce the risk of fractures or osteoporosis, especially after the age of 35, when bone density may naturally decline.(13) Running is an energy-demanding endurance sport that requires significant time and dedication to training to excel at. It's the least expensive T booster on our list, and we believe it provides a solid balance between effective ingredients and price point making it an excellent value. For 13 supplements (11.9%) there were 2 studies; for 3 supplements (2.8%) there were 3 studies; for 4 supplements (3.7%) there were 4 studies; for 1 supplements (0.9%) there were 5 studies; for 1 supplements (0.9%) there were 6 studies. The claims and the number of supplements claiming these benefits are detailed in Table 2. A total of sixteen general claims to benefit patients were made by these supplements. Beginning to exercise intensely right from the start in order to lose weight immediately just isn’t going to work — your body can’t adapt that rapidly (at least, not naturally). When you do these exercises in the right way with the proper technique, your entire body is utilized, turning it into a factory of efficient, intense muscle production. Slow and steady workouts do not produce the necessary increases in testosterone production. Building muscle isn’t only about what you lift in the gym—it’s also about what you eat throughout the day. Bar facing burpees are a staple in functional fitness because they combine full-body muscular demands with high metabolic output and… In summary, nutrition is an indispensable element in the pursuit of muscle growth. In addition, your diet can play a significant role in lowering your testosterone levels. For example, day-to-day stress or an unhealthy sedentary lifestyle can reduce testosterone. Embracing a holistic approach with natural testosterone boosters and lifestyle adjustments provides men with a safe, science-backed way to support hormonal health, boost energy, and improve overall well-being. Natural methods include supplementing with ingredients such as ashwagandha, fenugreek, zinc, and vitamin D while also optimizing lifestyle factors like regular exercise, quality sleep, and stress management. When compared to synthetic testosterone therapies, Tongkat Ali offers a natural alternative that helps the body manage stress more effectively.