In this article, we will show you how to increase your testosterone levels naturally and healthily. A diet high in protein, leafy green vegetables, and healthy fats helps keep testosterone levels high. Studies have shown that low-fat diets lead to suboptimal testosterone levels in healthy young males. Some of the best foods high in zinc include lamb, grass-fed beef, yogurt, pumpkin seeds, eggs, mushrooms and cashews. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. However, low testosterone in men has especially become a major health issue today. So, while it may be tempting to boost your testosterone production to increase muscle mass or improve athletic and sexual function, he doesn’t recommend trying it. Diet, exercise, stress management, and sleep are foundational for optimal testosterone production. In summary, achieving a healthy weight is essential for maintaining healthy testosterone levels. Avoid sugary drinks and foods high in saturated and trans fats, which can lead to weight gain and decreased testosterone levels. Testosterone therapy can effectively treat men with low testosterone levels. Testosterone Replacement Therapy clinics typically use a low dose of synthetic testosterone to boost T levels. If you have a zinc deficiency supplementing can help you increase your testosterone16. One study showed that taking magnesium raises free and total testosterone levels in athletes and sedentary people15. While age plays a role in declining testosterone, lifestyle choices, stress, and diet also significantly affect hormone levels. In order to optimize your testosterone production, make sure you get enough quality sleep on a daily basis, incorporate some resistance training into your workout program, and monitor your weight. If your testosterone levels are low, pay attention to your intakes of vitamin D, zinc, and magnesium. If your weight is healthy, you find it easier to exercise and easier to sleep. If you exercise, you find it easier to sleep and to keep a healthy weight. They also play a role in reducing cortisol levels by lowering inflammation and improving the body's stress response. During periods of acute stress, cortisol is released as part of the body’s natural defense mechanism. Stress is a major factor that influences the balance between stress hormones, such as cortisol, and testosterone. Balancing cortisol levels is key to maintaining overall health and preventing the negative consequences of prolonged stress. One study found that men who took a boron supplement for 6 weeks had significantly higher testosterone levels than those who took a placebo. Add either—or both—to your daily consumption for a quick (and tasty) boost of testosterone. Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter. They have mostly SFA and MUFA, and the yolk contains high levels of cholesterol, which is a precursor to testosterone creation. This is because fats reduce globulin, the hormone that binds to, and reduces T. The way to do this is to increase the weight being lifted, and lower the number of reps. Push yourself harder, for a shorter period of time. But these women often end up with unacceptably high levels because the dose is too high and the products aren’t regulated. In general, women who use pellets initially love them because the huge bolus of estrogen and testosterone the pellets offer immediately makes them feel sexy, energetic, and fabulous overall. The commercial testosterone products on the market are intended and FDA-approved for men only. When a patient of mine decides to stop taking testosterone, it is rarely because of side effects and almost always because it simply isn’t working for her. Excessive doses of testosterone can result in irreversible side effects such as enlargement of the clitoris and lowering of the voice. Stop Stressing Out Prioritize good sleep hygiene for optimal results. These natural strategies may support hormonal balance in women, too. Adding ginger to your meals or teas could be a flavorful way to support your hormones. A decrease in testosterone production can occur when the body enters "survival mode" due to insufficient nutrients. Extremely low-calorie diets can also cause a decrease in testosterone levels. Those with inadequate zinc levels had significantly lower testosterone levels than those with adequate zinc levels. A diet lacking in these nutrients can have a negative effect on testosterone levels because they are necessary for the creation of testosterone. A 2022 study by Liu, et al. showed that people who suffer from sleep apnea have a significantly reduced testosterone production ability.⁴ Aiming for 7 to 9 hours of sleep helps maintain optimal testosterone levels. Men who do not sleep within this range may experience reduced testosterone production. Optimal sleep duration for maximizing testosterone levels is generally recommended between seven to nine hours per night. Regular breaks promote movement throughout the day, supporting better overall health and testosterone production. Resistance training, particularly with heavy weights, has been shown to boost testosterone levels significantly. One of the most effective ways to increase testosterone naturally in males is through strength training and lifting weights. As men age, testosterone levels tend to decline, which can lead to symptoms such as fatigue, reduced sex drive, and difficulty maintaining muscle mass. Studies have shown that for men with low vitamin D levels, supplementation over the course of a year resulted in an increase in testosterone levels. Like zinc, magnesium is also a dietary mineral and a deficiency is also linked to lowered testosterone levels. Research also indicates that zinc deficiency can reduce testosterone, causing your serum testosterone level to fall. In terms of testosterone, fenugreek supplementation may help balance sex hormones. While it’s generally considered safe for use, be sure to consult with your healthcare provider before including it in your routine. Overall, ashwagandha and other adaptogens may be an all-around supportive herb for a wide range of issues, from improving digestion to supporting healthy sexual function. However, it’s important to consult your healthcare provider before incorporating any new supplements into your regimen. However, the wisdom and effectiveness of testosterone treatment to improve sexual function or cognitive function among postmenopausal women is unclear. As a result, there is some controversy about which men should be treated with supplemental testosterone. Women may have a testosterone deficiency due to diseases of the pituitary, hypothalamus or adrenal glands, in addition to removal of the ovaries. Although testosterone may make prostate cancer grow, it is not clear that testosterone treatment actually causes cancer. Men taking testosterone replacement must be carefully monitored for prostate cancer. Eating sugary foods leads to an increase in insulin levels that can lower testosterone. Just avoid doing too much because this could produce stress hormone in your body that would negatively affect your testosterone. To learn how to increase testosterone levels, you need to understand how to maintain an active lifestyle. When to Seek Medical Care Physically active men have a better testosterone profile compared to those more sedentary. You should get between seven and nine hours of sleep every night. » See why women should also care about testosterone Fats provide essential cholesterol, the building block for hormone synthesis.However, it's important to remember that we don't have human studies to draw any conclusions about the extent of the relationship between selenium and testosterone.This hormone is the hidden driver behind so many aspects of physical and mental health.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.When severe, low magnesium may cause numbness in the arms and legs, muscle cramps, and an abnormal heart rhythm.The participants had, on average, a 24% increase in their testosterone level.However, it’s important to clarify that vasectomy does not impact testosterone levels, ensuring men can make informed decisions about their health. While there are medical treatments available, making some simple lifestyle changes can play a significant role in naturally boosting testosterone levels. Studies suggest it not only supports testosterone production but also counters the effects of stress, which can hamper testosterone levels. Maintaining healthy testosterone levels requires a balanced combination of exercise, recovery, and lifestyle habits. Supplements such as zinc, magnesium, vitamin D, and ashwagandha are considered safe and beneficial for boosting testosterone levels. Engage in stress-reducing activities, such as meditation, deep breathing, or hobbies, to maintain a healthy balance and support testosterone production. Simply topping off someone’s already adequate zinc stores likely won’t lead to a testosterone boost, and may even cause harm. When you’re under stress, your body produces cortisol and other hormones that prepare you to fight, flee, or freeze. Resistance training offers more of a testosterone boost than endurance exercise. It can also help you sleep more restfully and keep body fat in check. To ensure your body fat levels are in the optimal zone, use our FREE body fat calculator. Time Management for Stress Reduction Deep, uninterrupted sleep supports testosterone production and can give you a small boost by morning. If you want to know how to increase testosterone by food, there are tons of foods that are packed with testosterone-boosting vitamins and minerals. Nutrients that support testosterone production include vitamin D, zinc, magnesium, and creatine. Incorporate foods like oysters, lean meats, eggs, cruciferous vegetables, and garlic into your diet to provide essential nutrients for testosterone synthesis. Vitamin D deficiency has been linked to low testosterone levels. Practice stress management techniques like meditation, deep breathing exercises, or engaging in hobbies to reduce stress and optimize hormone balance. Studies show that too much alcohol can suppress testosterone production and increase estrogen levels, especially over time . Resistance training like lifting weights and high-intensity interval training (HIIT) can give your testosterone levels a solid boost. In healthy, non-obese men aged 19 to 39, total testosterone levels typically range from 264 to 916 nanograms per deciliter (ng/dL). Interestingly, a recent study found that consuming foods rich in methyl adaptogens like turmeric, rosemary, garlic, berries, green tea, and oolong tea may help increase testosterone levels. That’s why learning how to increase testosterone naturally is so valuable for overall men’s health. A study in rats showed an increase in both testosterone levels and antioxidant levels after just 30 days of ginger intake . We have already discussed the benefits of boosting the two essential minerals, and eating plenty of beans is a cheap, healthy, and tasty way to up your T levels . They are also key to maintaining healthy cholesterol levels, another building block of many hormones . One of the quickest and easiest ways anyone can take personal control over their hormone levels is to adopt healthy habits. Some of the most effective at boosting testosterone include vitamin D, vitamin B6, zinc, magnesium, Ashwagandha, and Fenugreek. Optimize Your Diet for Testosterone Production Many men are interested in how to increase testosterone levels to support their overall well-being. Once zinc levels were restored to normal via oral administration of supplements, testosterone was increased along with sperm count. These two hormones have a balanced relationship, in that the higher your levels of cortisol, the lower your testosterone levels may be. Learn what works, what does not, and what habits to avoid if you are serious about improving your health and energy levels. The second thing is exercise, particularly weight lifting. Supplements can help, but they can’t replace a healthy lifestyle. How Does Age Affect the Levels of Testosterone? Adequate sleep will also make for more effective workouts and help prevent injury.Learn how vaping and e cigarette use can cause erectile dysfunction, affect blood flow, and impact sexual health.As discussed above, excessive cortisol levels can decrease testosterone levels.Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.I increased my testosterone 200 points naturally and I’ll show you exactly how I did it.That being said, there are many sketchy companies that sell testosterone boosters that contain questionable ingredients.What is true is that if you engage in strength training and up your protein consumption accordingly, you will help produce more powerful muscles that release more testosterone when they’re activated. The pituitary gland is central to regulating testosterone production in the body, and it's a sensitive system that can easily be thrown off. Reeder explains that testosterone is far more involved than you would first think -- it plays are part in everything from muscle maintenance to energy levels to red blood cell production. Apple cider vinegar can boost testosterone levels by helping manage high blood glucose and hypertension, which cause low testosterone levels. Incorporate stress-reduction techniques into your daily routine, such as meditation, yoga, deep-breathing exercises, or spending time in nature. Its main draw is its ability to manage DHT levels, which has implications for prostate health and hair loss prevention. Saw Palmetto’s role in testosterone management is more about balance and regulation than direct boosting. Among these purported benefits is its ability to boost testosterone. “Testosterone is the canary in the coal mine; it’s an indicator of your overall health.” “Men have gotten heavier, and obesity confers a decrease in health biomarkers, such as testosterone,” says Bradley Anawalt, MD, an endocrinologist and the chief of medicine at University of Washington Medical Center in Seattle. A common risk factor for low testosterone is being overweight. Give yourself enough time to rest between workouts, and eat healthfully to help your body recover after workouts. Still, you should build an overall exercise plan that also includes cardio and flexibility training, so you're helping your overall health. Explore causes, symptoms, and treatment options to improve your sexual health and confidence. Learn how they can improve health and confidence—read the article now! Discover the benefits of Kegel exercises for men and assess their effectiveness. Explore Alma TED Hair Restoration for men in Dallas, including the procedure, benefits, recovery, and why it’s a leading solution for hair loss and confidence. Any steps that you can take to reduce daily stress and stress levels overall can only help you raise your testosterone levels. Lab studies have shown that only five hours of sleep a night result in a 15% reduction in testosterone levels. Cutting down on alcohol is always a good way to maintain a healthy lifestyle, as above, so this will naturally help you reach your goal. A vitamin D deficiency can lead to a lowering of testosterone levels. Incorporate stress-relieving practices into your daily routine, like mindfulness, meditation, or even simple breathing exercises.Furthermore, test boosters only contain ingredients that are available over the counter.The right amount of sleep varies from one person to another.Aim for 7-9 hours of uninterrupted sleep each night to ensure your body has sufficient time to support oxygen processes.Speak with your doctor about taking aromatase inhibitors if your estrogen levels are above this range.When a patient of mine decides to stop taking testosterone, it is rarely because of side effects and almost always because it simply isn’t working for her.Some studies suggest that soy might affect hormonal health, but research is ongoing.Only a few natural testosterone boosters are supported by scientific studies. Lower estrogen levels mean higher testosterone levels by default. Increased estrogen levels reduce testosterone levels. Cruciferous vegetables have been linked to testosterone production and estrogen suppression. Vegetables are healthy, containing essential vitamins, minerals, and fiber. Being overweight or obese also increases the amount of insulin your body produces. Insulin is a hormone that controls sugar levels in the body. It's related to abnormal hormone levels in the body, including high levels of insulin. The recommended daily amount of magnesium — 320 milligrams (mg) a day for women and 420 mg a day for men — isn’t difficult to take in through a healthy diet. It’s especially important for a healthy cardiovascular system, nerves, muscles, and bones. Ashwagandha Dosage: How Much Should You Take Per Day? One of the studies found on the National Center for Biotechnology Information website showed some significant changes in testosterone levels. When exploring natural options for boosting testosterone, Tribulus Terrestris is often included due to its traditional use in Asian medicine for enhancing fertility. Many of our clients take these to boost muscle mass and help with better weight management. As a health and fitness coach, I’ve seen tons of testosterone boosting supplements on the market. Get enough magnesium In fact, higher intakes of polyunsaturated fats (e.g., canola oil, sunflower oil, soybean oil, safflower oil, margarine, etc.) are linked to lower testosterone levels (14 & 15). After one week of less-than-ideal sleep duration testosterone levels decreased by 10–15%. Research shows that skipping sleep can drastically lower testosterone in healthy guys (1). But if you just want to boost your testosterone to improve your overall health, the key takeaway is that it’s not necessary. Dr. Diamandis says that consuming testicle-based meat dishes, such as Rocky Mountain oysters (also known as prairie oysters), moose testicles, kakashere porkolt or criadillas, will lead to a brief boost in your own testosterone levels. In fact, being overweight is the most significant risk factor for low testosterone levels, especially in middle-aged and older men8.Curious about enhancing men's health with personalized supplements?Unfortunately, stress is difficult to completely avoid in our modern lives.Get the facts about testosterone replacement therapy and your mood.As a result, there is some controversy about which men should be treated with supplemental testosterone. Not only does a balanced diet help to support testosterone levels, but it can also help to keep your body running smoothly. Pine pollen is an androgen, meaning, in theory, it can raise testosterone levels—effectively making it a naturally derived source of testosterone. Yes, carbs are important for healthy testosterone levels (more on this soon). Studies have shown that supplementing with zinc increases testosterone levels and restricting zinc intake drastically lowers T levels (29, 30). Consuming considerable amounts of bread, pastries, and desserts can make you more likely to experience low testosterone levels, and you may be at an increased risk for developing hypogonadism.A mix of diet and regular exercise can help optimize body composition and hormonal balance.Current research has suggested that it may well have testosterone-boosting properties in addition to the aforementioned benefits.This will negatively affect many bodily functions, including testosterone production (1).Recent studies support its use as a natural testosterone booster.Not just for curries, this seed has shown promise in supporting healthy testosterone levels.If you’re going to go on a low-carb diet for whatever reason, be sure to work in a large carb-refeed once a week. Elite athletes (and amateurs who overtrain), can see a drop their testosterone level, which is a sign that they’re doing harm to their bodies. Eventually, you'll get a lower hormone response from the same workout, Schroeder says. But after a few weeks, your body gets used to the challenge. It’s time to expose the enemy so you can stop that son of bitch right in its tracks and fight back before it’s too late. If you’re ready to reclaim your health and happiness then listen up. The first test shows my total testosterone level at 601 and the last test shows my testosterone at 793 points. The image below are my testosterone test results. Does Weightlifting Increase Testosterone Levels? A positive correlation between testosterone and fish oil was found while a negative correlation between testosterone and corn oil was found. A randomized control trial found that an intake of omega-3-rich virgin argan oil and extra virgin olive oil (EVOO) was linked to higher T levels. Moreover, fats' anti-inflammatory and antioxidant properties can help mitigate factors that disrupt hormonal balance. Fortunately, there are plenty of BPA-free products on the market but it’s important to acknowledge that BPA is ubiquitous in the modern world. The Best Foods to Boost Your Testosterone Levels Xeno-estrogens destroy testosterone. They enter our body through the food we eat, the water we drink and through the pores in our skin. Xenoestregens are chemicals that raise the estrogen in your body. A serving of tuna fulfills your daily vitamin D needs. Egg yolks are another rich source of vitamin D. But neither Miner nor Matsumoto advise using DHEA supplements, since they will do little to actually raise your testosterone, they say. That relationship bears out in studies showing that men with low vitamin D have significantly lower testosterone levels than men with adequate vitamin D.The impact of nutritional fats on testosterone levels is intricately linked to their role in hormone production and regulation.Having just 5 hours of sleep can decrease your testosterone by as much as 15% (4).Even within resistance training, the “greater intensity and greater volume of work” are more likely to elevate testosterone, Hackney says.Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient.Despite the shaky evidence for many claims, this large and expanding list of proposed health benefits is one reason magnesium supplements have been increasingly popular in recent years.The first thing that often comes to mind when most people think of increasing testosterone is exercise. Saw palmetto, zinc and chrysin all have been suggested to improve testosterone levels, and more recent data has found stronger clinical benefits from pomegranate and cacao extracts. Total testosterone levels were still below optimal—meaning that vitamin D isn't a "magic bullet" for low testosterone. In a clinical trial of men with low testosterone, 3,332 IU's of vitamin D3 daily for 1 year resulted in average rise of total testosterone levels and free testosterone levels. Do vitamin deficiencies affect testosterone levels? “We counsel men that it’s not clear whether TRT will help,” Eisenberg says. Does it improve fatigue, for example? Another concern is whether TRT actually improves symptoms linked to low testosterone. After 20 weeks of restriction, each participant’s testosterone levels fell by a shocking 73%! I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. Excessive alcohol consumption can actually lower (3) your testosterone levels. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term. Testing gives you the information needed to take control of your health. Remember to consult your healthcare provider before making major changes. Your healthcare provider can provide further evaluation to determine if TRT is appropriate for you. Additionally, consider blackout curtains if light interrupts your sleep. Rest days, combined with recovery techniques like stretching, foam rolling, and massage therapy, are essential for lowering cortisol and promoting testosterone synthesis. Exercise plays a dual role in regulating both testosterone and cortisol. Remember to always consult with a healthcare professional before starting any new supplements or making significant changes to your lifestyle. They will interpret the results and provide guidance on how to lower your cortisol levels if necessary. 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. Sources such as chicken breast, turkey, fish (salmon, tuna), lean cuts of beef or pork, tofu, tempeh, and legumes (beans, lentils) provide high-quality protein necessary for muscle growth and repair. The American Urology Association (AUA) considers low blood testosterone to be less than 300 nanograms per deciliter (ng/dL) for adults. Any issue with your testicles, hypothalamus or pituitary gland can cause low testosterone (male hypogonadism). Your hypothalamus releases gonadotropin-releasing hormone (GnRH), which triggers your pituitary gland to release luteinizing hormone (LH). Your hypothalamus and pituitary gland normally control the amount of testosterone your testicles produce and release. It stimulates the development of male characteristics and is essential for sperm production (spermatogenesis). “I would caution that the quality of the evidence on diet and serum T is weak,” said Abraham Morgentaler, a urologist specializing in testosterone replacement therapy and the Blavatnik faculty fellow in health and longevity at Harvard Medical School. Other suggestions include DHA-rich fish oil supplementation, zinc, and vitamin D support, and avoiding an excess of protein in the diet — something that seems at odds with the overall emphasis on proteins in the guidelines more broadly. Early detection and guidance can help you restore hormone balance naturally. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. This mineral helps your body make testosterone. This is especially true if you are beginning any new supplement for increased testosterone. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. By taking proactive steps, you can optimize testosterone levels and improve energy, strength, and well-being for years to come. As science advances, new methods for managing testosterone naturally and safely will continue to emerge. By maintaining a healthy weight, you can improve blood flow and reduce the risk of erectile dysfunction. In addition, a healthy weight can also improve sexual function and reduce the risk of erectile dysfunction. This conversion reduces testosterone and increases estrogen, leading to fat deposition in female areas and an increased risk of prostate enlargement and cancer. Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30s.It's believed to work by freeing up testosterone that's attached to proteins in the body.However, the wisdom and effectiveness of testosterone treatment to improve sexual function or cognitive function among postmenopausal women is unclear.More specifically, studies have found that weight lifting and resistance training is the best type of exercise to boost testosterone levels.Dietary choices play a crucial role in this process, emphasizing the importance of lean proteins, healthy fats, and essential nutrients.Possibly because of its relationship with muscle growth and sex drive, a lot of cisgender men think of testosterone in binary terms, with lower testosterone being bad and higher testosterone being good.You may want to check your Vitamin D levels through a blood test.Maintaining a healthy weight and engaging in regular exercise are essential for supporting hormonal balance in men. Lower than optimal testosterone levels have many effects on your health. If you’re looking for ways to increase testosterone naturally, we have the answers. The good news is you can bring your hormone levels to a healthy balance without medication. According to findings, taking a daily ginger supplement for three months increased testosterone levels by 17 per cent in a group of 75 adult male participants with fertility issues. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. It contains the mineral boron, linked to high testosterone. Ditch the cortisol, then the testosterone can get to work. Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise T-levels and improve epididymal motility (your sperm’s ability to swim). If you are worried your T levels are dropping, visit your GP for a blood test. In fact, just one week of sleep restriction (5 hours or less each night) can significantly reduce testosterone levels, energy levels, libido, and spike cortisol, a stress hormone2. The best types of exercise to increase your testosterone levels are weightlifting and high-intensity interval training (HIIT). Supplements aren't the only way to increase your testosterone levels naturally. These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body's natural production of testosterone. Getting 7-9 hours of quality sleep is essential for maintaining healthy testosterone levels. Up until now you’ve only been able to test for cortisol levels, but in February the company is expanding to testosterone and progesterone. Can an $8 test really give you an accurate reading of your hormone levels? This section offers targeted exercises to enhance specific key patterns and build muscle memory, ensuring efficient typing habits. If you suffer from frequent blood clots, here are a few simple lifestyle changes you should consider.Your blood naturally clots Can testosterone replacement therapy increase my risk of blood clots? Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. According to the American Diabetes Association, for example, type II diabetics are twice as likely to develop low T levels.