Unfortunately, stress affects the body in ways that have yet to be fully understood. Testosterone is a vital hormone that impacts nearly every aspect of health. This pattern helps maintain stable hormone levels when injections are administered regularly. DAA did increase testosterone levels in two studies, one that used 2.66 g/day and the other 3.12 g/day, but two later studies found no increase with 3 g/day, and the latest even noted a decrease with 6 g/day. Only a few supplements have been shown to benefit testosterone production. Fortunately, if you lose weight, your testosterone production can climb back up. Now aside from the previous recommendations, there are various other ways to increase testosterone but are of less significance since the increase is only short term. Researchers have noted that this is probably because the more fat you have, the higher your aromatase enzyme activity which converts testosterone to estrogen. Although it’s true that testosterone spikes to a meaningful degree after compound movements, this doesn’t last very long. Obesity is also linked to decreased testosterone levels, so it’s important to maintain a healthy weight in order to encourage normal production of the hormone.12 Alongside a healthy diet, incorporating regular exercise, quality sleep, and stress management can keep your testosterone levels in check and help you thrive at any age. Yes—diet, exercise, sleep, and supplements like zinc or ashwagandha can naturally improve testosterone levels for many men. Testosterone boosters are dietary supplements sold to help raise the body’s natural testosterone levels, often with claims that they support muscle growth, increase libido, boost energy, and improve mood. A diet rich in lean proteins, healthy fats, cruciferous vegetables, zinc, vitamin D, magnesium, and fruits and vegetables provides essential nutrients to support testosterone production and overall well-being. Surging Flu Strain Is Making Older People Sicker And you’ve picked up a supplement that you know is going to skyrocket your testosterone and give you an edge. So if you’re low in testosterone, what can you do to get it to normal ranges? There’s no machine on Earth that can detect that little amount of muscle growth that even theoretically that would cause.” That link with muscle gain? That may sound like heresy, but of all the topics out there in the world of fitness and supplementation, increasing testosterone may be the one that’s most myth-ridden. But if you want to target free testosterone specifically, you can consume more of certain nutrients. This acts as an aphrodisiac that will also increase your libido and sexual function. Some studies say that testosterone can trigger prostate cancer. Testosterone is the primary male sex hormone produced mainly by the adrenal glands. But these are substances that have a similar effect to estrogen in the body. Wittert G. The relationship between sleep disorders and testosterone in men. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women. But androgen sensitivity also varies among healthy individuals and without dabbling in illegal steroids — which again, we unilaterally advise against — there doesn’t seem to be any ironclad method of increasing your androgen sensitivity. Cells convert cholesterol to free testosterone. Polyunsaturated fatty acids, for instance, can do more harm than good. If you’re still on the low-fat wagon you’re doing it all wrong. Chronic stress throws off our hormonal balance by increasing cortisol levels which may suppress the body’s ability to produce testosterone effectively. Additionally, ginger extract may help increase testosterone production. If you have high BMI values, making efforts to lose weight can significantly boost your hormone health. The largest improvements in testosterone levels are seen with moderate- or high-intensity resistance exercises. Additionally, ginger extract may help increase testosterone production based on preliminary studies. Factors to Consider When Choosing a Doctor for Penile Girth Enhancement It can come in the form of estrogen pills, patches, or vaginal creams that deliver synthetic estrogen to restore the hormones to proper levels. HRT is a popular treatment used to boost low levels of estrogen, particularly in menopausal women. Check out my Calm Yourself pack, a trio of supplements designed to promote relaxation and support your body’s anti-inflammatory responses. Struggling with stress management and improving your sleep? Add our bulked-up ingredients list to your weekly diet and fuel your masculinity RISE makes it easy to improve your sleep and daily energy to reach your potential More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. 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. Weight training and HIIT There have been a surprising number of studies on fenugreek, and a meta-study concluded that it might have a significant impact on testosterone levels . One of the studies found on the National Center for Biotechnology Information website showed some significant changes in testosterone levels. With dozens of herbs available, which are the most effective to boost your testosterone naturally? Many of our clients take these to boost muscle mass and help with better weight management. Our collection of the best healthy meals (full of good fats) should do the trick. Avoid excessive cardio or overtraining, as too much endurance work can actually lower testosterone levels. Sleep isn’t just for recovery—it’s your body’s hormone factory. In this post, we’ll break down the top 5 ways to naturally increase testosterone and help you reclaim your energy, strength, and vitality. Various hormone or estrogen treatments, such as birth control, can decrease testosterone levels by increasing sex hormone-binding globulin (SHBG). In general, testosterone helps maintain muscle mass, bone density, increase insulin resistance, and support reproductive health, among many other functions. In male adulthood, testosterone plays a role in maintaining a healthy sex life, building muscle, creating new red blood cells, and improving overall health. Incorporating the right foods into your diet can naturally enhance hormone production.The relationship between libido and testosterone levels in aging men.You should try to keep your workouts under 30 minutes, since short bursts of intense exercise have been proven to increase testosterone over time.Boosting testosterone doesn’t have to involve supplements or drastic measures.Again, if you’re a vegetarian but you still consume fish (i.e., a pescetarian), then tuna is one of the best proteins to increase testosterone production.Certain supplements, such as vitamin D and zinc, can support healthy testosterone levels.“Creative hobbies can also serve as a distraction from what we’re stressing about," Leanza says.A similar study found that older men who have more sex have more testosterone than other men their age (42). A sharper mind: tai chi can improve cognitive function It’s also essential to avoid foods that kill testosterone, such as soy, dairy, alcohol, baked goods, sugar, mint, trans fats, vegetable oil, flaxseed, and licorice root. Essentially, these foods either directly or indirectly support the body’s natural processes to produce and utilize testosterone. Different foods work in various ways to boost testosterone. When testosterone levels dip below the norm, our ability to function at peak capacity diminishes. Highly nutritious cereals such as steel-cut oats have high levels of many types of B vitamins, which are great at helping produce testosterone. If you’re interested in them, we made a comparison between the top testosterone boosters available. BPA-containing plastics have been linked to disrupted hormones, so it’s better to opt for glass whenever possible . The resultant effect on your hormones does depend on other factors, such as your normal response to stress. There’s actually not much evidence exercise increases testosterone. That said, the FDA doesn’t regulate these supplements closely, so we recommend prioritizing third-party tested testosterone boosters to help guarantee label and ingredient accuracy. Testosterone booster supplements typically don’t contain testosterone, which you might find in a testosterone pill. (That’s one of its functions, anyway; it has many others.) But other hormones also contribute to muscle building and endurance. Testosterone, the main male sex hormone that’s produced by the testicles, is anabolic and does help you build muscle. “Testosterone levels are affected by exercise, but ongoing work is needed to really understand what is happening,” says Edward Cherullo, M.D., chair of urology at Rush University Medical Center in Chicago. The hormone's low levels can impact physical performance and quality of life. 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. While testosterone plays a role in muscle health, it is rarely the full explanation. The study offers good news for all the single guys out there as researchers suggest that you do not need a real-life partner to benefit from increased testosterone, simply having an erection is all you need to spur production. This formula features LJ100 Longjack, a patented extract that preliminary research suggests helps maintain testosterone levels already within a normal range. You should always consult with a qualified health care professional before starting any exercise, diet or supplement regimen. If you haven’t felt quite yourself lately, it’s more than possible you’ve been neglecting your testosterone through poor lifestyle and dietary choices. It is well known that a good amount of exercise can help the libido but can an active libido help exercise? Despite the varying views of the merits of sex before big competitions, in recent years, the notion that watching porn before workouts and athletic activity may be beneficial for performance has seemed to crop up regularly on popular bodybuilding forums and websites. Thankfully the Romanian players didn’t take this too literally and suffer the same fate as the ox but they did manage a respectable quarter final finish, having qualified from the group stages at England’s expense. You may be interested in natural testosterone boosters instead. Some older people on testosterone therapy could face increased cardiac risks. Testosterone levels naturally decline as you age. PPD is looking for overall healthy adult males ages years old to participate in a research study at our Austin clinic. Diet plays a vital role in hormone regulation, including testosterone. In young men between 18 and 35, it appears to cause a mild but reliable increase in testosterone concentrations of around 20-25%.We’ve mentioned it before, but cortisol levels and testosterone have a direct correlation.Avoid smoking and limit alcohol consumption to maintain healthy testosterone levels.Everyone knows that the benefits of high testosterone are increases in protein synthesis and enhanced muscle gains.Supplements will never replace all the ways a healthy diet will keep you in balance.If you are concerned about your testosterone levels your best bet is to have them checked by your doctor, rather than self-diagnosing.Everlywell offers health and wellness solutions including laboratory testing for wellness monitoring, informational and educational use. Vitamin D, often referred to as the ‘sunshine vitamin,’ is crucial for testosterone synthesis. Limit your alcohol consumption to maintain optimal hormone levels and overall well-being. Incorporate stress-reduction techniques into your daily routine, such as meditation, yoga, deep-breathing exercises, or spending time in nature. Brazil nuts also contain zinc and natural cholesterol, which gets converted into testosterone in the testes. When to See a Doctor On the other hand, very high testosterone can cause reactions to acute stress and possibly even lead to the onset of mood disorders and substance abuse . Bodyweight and testosterone have a close bidirectional relationship, in which both affect the other. Insufficient sleep is also related to cardiovascular disease, a higher Body Mass Index (BMI), diabetes, and an increased risk of car and workplace accidents . While this is normal, low testosterone levels can negatively impact your quality of life. Testosterone is a vital hormone for men, playing a crucial role in muscle mass, energy, mood, and overall health. However, many may be caused by stress, depression, anxiety and living an unhealthy lifestyle. Your GP can arrange a blood test to check your testosterone levels, or you can use an at-home blood test. “So let’s say they come up to eight percent body fat — they’re almost guaranteeing themselves suboptimal testosterone concentrations and suboptimal results, among many other things.” If you’re doing everything you can naturally to increase your testosterone? Healthy levels of testosterone have been linked with heart health, bone strength, cognition, mood, and libido.(1)(2)(3)(4)(5)(6) Also known as Golden Root, this herb is traditionally used in Russia and Scandinavia to improve physical and mental performance, combat fatigue, and improve mood. It works by increasing L-dopa levels, which is a precursor to dopamine and a neurotransmitter that plays a crucial role in motivation and sexual function. It is used to boost libido, improve sexual function, and even treat Parkinson’s disease. Tribulus Terrestris is utilized in traditional Chinese and Indian medicines to boost libido and improve sexual function. Tongkat Ali, also known as Longjack, is quickly gaining popularity in the health and wellness world. How to Get Rid of Belly Fat: Destroy Each Layer With This Simple System Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. Over-exercising has been linked to lower testosterone levels. High stress and the stress hormone cortisol have been linked to lowered testosterone in both men and women. The RISE app predicts your circadian rhythm each day, so you can see when your body naturally wants to wind down for bed and go to sleep. Dissatisfied shift workers had lower testosterone levels than satisfied ones. Zinc and magnesium-rich plant sources Practicing other methods of increasing testosterone, like exercising daily and maintaining a healthy diet, regulates hormones and will help combat stress. You should ideally get eight hours of sleep every night to maintain a healthy lifestyle and maximize testosterone levels. A healthy sleep schedule is vital for maintaining overall health and high testosterone levels. Balancing high-intensity sessions with adequate recovery is essential for long-term hormonal health. Studies have consistently demonstrated that exercises like squats, deadlifts, bench presses, and rows elicit a strong hormonal response (Kraemer & Ratamess, 2005). Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Nettle Root may also help increase the amount of free testosterone in the blood, which can help maximize physical performance and gains.Alcohol may throw off many parts of your body's hormone system.You may increase your general health and wellbeing as well as your testosterone levels if you make regular exercise a part of your routine and stick to an exercise plan.Brazil nuts also contain zinc and natural cholesterol, which gets converted into testosterone in the testes.If you’ve been experiencing these symptoms, consult a healthcare provider.These exercises target many muscle groups, providing more bang for our buck and a higher level of testosterone production. ❌ Disrupts mood and hormones with fillers In 2025 expert rankings, Nugenix lags far behind Adaptophen for efficacy, with users reporting no muscle gains, faded effects after weeks, and even long-term vitality dips from imbalanced formulas. "Overpriced hype that doesn't make me feel better—my T levels didn't budge," complained a forum poster, echoing widespread frustration over plateauing results and digestive upset. – + 5-Amino 1MQ (fat cell breakdown) – Torches visceral fat, especially in the midsection Also known as GLP-3, this triple agonist is quickly becoming the most powerful fat loss compound in the peptide world. Ashutosh Kumar Sharma, an award-winning Ayurvedic doctor, specializes in natural, safe male sexual health treatments with 10+ years’ experience. Use the product wisely, monitor your health, and consult professionals when needed. Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone. Zinc also boosts testosterone in athletes and those who are deficient in zinc. To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily. Research has shown that it has various health benefits, and may also work as a natural testosterone booster. “The best way to naturally boost testosterone levels is to eat a nutritionally balanced diet. If you’re carrying extra pounds, losing weight through a combination of diet and exercise can help increase your testosterone naturally. Poor sleep has been linked to significantly reduced testosterone levels in healthy young men. Before diving into how to increase testosterone, it’s important to understand why maintaining healthy levels is crucial. Certain supplements, like vitamin D3, zinc, and ashwagandha, can support testosterone production. If you drink alcohol, keep it in moderation to avoid these effects and support balanced testosterone. Making these changes may seem small, but over time, they can reduce toxic load and support natural testosterone. Choosing organic produce can also help reduce exposure to pesticides, another contributor to hormone disruption. To reduce exposure, avoid heating food in plastic containers, as heat increases the risk of these toxins leaching into food. What are Normal Testosterone Levels? For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body.Interestingly, it also plays an important role in female health and sexual well-being.Endurance-based exercises, like cardio, can potentially reduce testosterone.Other ingredients, such as eurycoma and ginger, can only increase testosterone when taken by men who are infertile or have testicular damage.Long distance training places too much stress on your body for you to produce healthy amounts of testosterone.Exposure to ultraviolet (UV) light is essential for vitamin D production, linked to healthy testosterone levels.In summary, achieving a healthy weight is essential for maintaining healthy testosterone levels.Ricotta is an excellent source of whey protein, whose amino acids inhibit cortisol, the stress hormone that can reduce testosterone.This is how you align nutrients, supplements and lifestyle – and you will feel the effects in the long term in the form of more energy, better performance and more stable health. Its consumption is linked to increased overall fat intake, promoting testosterone production. It’s important to aim for a healthy weight through diet and exercise. Adopting healthy lifestyle habits can play a crucial role in preventing age-related declines in testosterone levels. However, processed foods often contain high amounts of trans fats, which can reduce testosterone levels. Excess weight can lower testosterone levels. Compounds like indole-3-carbinol help with estrogen metabolism which can indirectly boost testosterone levels when balanced properly. Monounsaturated and polyunsaturated fats found in nuts, seeds, avocados, and olive oil can help increase your testosterone naturally. Healthy fats have a direct impact on testosterone levels. Regular intake of high-quality proteins is crucial for maintaining healthy hormone levels. Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health.As a health and fitness coach, I’ve seen tons of testosterone boosting supplements on the market.They’ve been hailed for thousands of years in many countries as one of the best foods for health, as well as for prosperity and fertility.It plays a crucial role in muscle growth, libido, mood, cognitive function, and overall vitality in men and women.One of the quickest and easiest ways anyone can take personal control over their hormone levels is to adopt healthy habits.Good quality rest boosts testosterone levels effectively.Salmon has another important quality that we don’t see in many foods, including testosterone-boosting ones.For many men with low testosterone levels, implementing healthy lifestyle changes relieves their symptoms and increases their testosterone. Ashwagandha is a popular herb used in Ayurveda to treat various conditions, such as rheumatism, stress, male sexual problems, and many more diseases. If you’re struggling with low testosterone, you’re not alone. Cleveland Clinic’s experts can help balance your hormones. It's the result of excessive workouts with inadequate rest that impacts hormonal, mental, and immune system health. 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 Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. 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. Excessive alcohol consumption is known to reduce testosterone production by interfering with the endocrine system, which regulates hormone balance. Achieving and maintaining a healthy weight involves a combination of balanced nutrition and regular exercise. Fat cells convert testosterone into oestrogen, a hormone that can further diminish testosterone production in men. Creating a sleep-friendly environment—like keeping your room cool, dark, and free of electronic devices—can help you achieve the deep sleep necessary for optimal testosterone levels. Aim for 7 to 9 hours of uninterrupted sleep per night to maximise testosterone production. The bedrock of our athletic endeavours and the sex hormone that helps make us, well, men. Don’t be fooled by pills that claim to skyrocket your testosterone. Smoking, directly and indirectly, affects our hormones in more ways than I can list. An overall healthy lifestyle, including a nutritious diet, is one of the best ways to maintain optimal testosterone. In men, testosterone levels rise during sleep, with the majority of the daily testosterone release happening during the night. However, regular exercise can even affect our hormones, like serotonin, dopamine, and testosterone—hence the beloved “runners high” and muscle gains after establishing a long-term gym routine. Chronic stress raises cortisol, a hormone that competes with testosterone. Weight loss through a balanced diet and exercise can help bring levels back up. Emphasize lean protein and healthy fats, such as olive oil, nuts, and avocados. A 2019 University of Southern California analysis spotlighted how many lack evidence-based ingredients, while a 2025 CBC investigative report hammered home that only prescription treatments deliver reliably—over-the-counter boosters often flop. At its core, it’s another offender in an industry rife with unsubstantiated claims and ethical lapses. YouTube deep dives show users sharing lab results after months of use, with testosterone dropping rather than rising, yet customer service stonewalls refunds. This isn't speculation; it's backed by decades of peer-reviewed research, including a pivotal 2001 study in The Journal of Clinical Endocrinology & Metabolism that exposed the toll on energy, body composition, and drive. Testosterone, the cornerstone of male vitality—fueling muscle growth, energy, libido, and cognitive edge—begins its inexorable decline after age 30, dropping roughly 1% per year. Experiencing several of these symptoms together may indicate low testosterone and warrant further investigation. Sexual symptoms are often the most apparent signs of men’s low testosterone . It’s widely acknowledged that men tend to attribute these changes to ageing or stress, meaning low T often goes undiagnosed for longer than it should . Everyone’s favorite morning source of protein is also a great option for optimizing your sexual health. Long-term mercury exposure has the opposite effect on your long-term health. Testosterone deficiency negatively impacts reproductive health, hair loss, and erectile dysfunction. Taking a ZMA supplement (zinc, magnesium, and vitamin B6) before bed is a good way of potentially elevating your testosterone. A deficiency in these minerals can lead to lower testosterone levels. Zinc and magnesium are essential minerals for testosterone production. Make sure you are getting at least eight hours sleep a night, and try to get a one or two hour siesta at least once a week.Turns out, eating a diet very high in protein and low in carbohydrates may trash your testosterone.Ensuring that all food groups are represented and in their correct proportions is sure to boost your testosterone.A zinc supplement can improve your body’s natural defences to get your hormone levels back up naturally.Sleep should be prioritised, along with your diet and training, and has many other positive effects on your health. To determine the best exercise program, it is important to first understand which body composition and physical fitness parameters are most closely related to serum testosterone levels, and then introduce exercise programs targeting these factors. Natural alternatives, such as increasing your zinc and magnesium intake through diet or supplementation, can also support testosterone production. Avoid crash diets or extreme calorie restrictions, as they can lead to muscle loss and negatively impact your metabolism and testosterone levels. Excess body fat, particularly around the abdomen, is a known factor in lowering testosterone levels. Reducing stress isn’t just about feeling better; it’s critical to maintaining optimal testosterone levels. Serving as copywriter and editor, he has written 400 blogs and has been involved with the launch of 32 new supplements. Consult your healthcare provider before beginning a new health regimen. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. One study (16) found that people who exercised regularly had remarkably higher levels of testosterone. Hit the gym and you could definitely see your testosterone levels get swole. Knocking back too many cold ones can lower testosterone levels. That can set up a vicious cycle, because the less testosterone your body produces, the more belly fat you accumulate. Elevated cortisol, in prolonged and unnaturally high levels, works to diminish testosterone (10). Testosterone affects so many things that every male should seek out higher testosterone levels (T levels). Read on for more advice from our Medical co-author, including how to increase your testosterone with exercise and lifestyle changes! You may have heard that some supplements can boost testosterone, but don’t try them without talking to your doctor first. Other good testosterone-boosting foods include oatmeal, eggs, and cabbage. Heavy consumption of alcohol may result in a condition called testicular atrophy, which can not only lower testosterone production but also cause infertility, impotence, and even shrink the testicles. While having a few drinks won’t result in significant changes to testosterone levels, drinking excessively and frequently might. Both the amount and quality of sleep you get will influence overall levels of testosterone. So you need to focus on reducing body fat instead of losing weight. For optimal testosterone levels, replacing prolonged cardio sessions with HIIT is a more effective approach. Workouts consisting of 4–8 rounds of sprinting, cycling, or bodyweight exercises (such as burpees or jump squats) stimulate the endocrine system more effectively than steady-state cardio.