To maintain healthy testosterone levels, it’s important to consume high-quality protein sources. The best healthy fat foods that boost testosterone include coconut oil, fermented dairy (like goat milk kefir, yogurt or raw goat milk cheese), quality fish oil, flaxseeds, chia seeds, walnuts, avocado, olive oil and almonds. This allows you to train harder and recover more effectively, which are both potent stimuli for maintaining healthy testosterone levels. For the first time, the guidelines, specifically an appendix on their “scientific foundations,” include diet advice tailored to men concerned about maintaining healthy levels of testosterone. The body may produce less testosterone and cortisol while you are experiencing chronic stress. This stress hormone acts as a sort of alarm system for the body, triggering a “fight or flight” response in most of your organs. Experiencing high levels of stress for a long period of time can be significantly damaging to your health. But until that time comes, here’s how you can enhance your testosterone levels in completely all-natural ways. It's also possible that these conditions cause low testosterone levels, so treatment might result in increase of testosterone levels. The male hormone testosterone plays an important role in the development and maintenance of typical masculine physical characteristics, such as muscle mass and strength, and growth of facial and body hair. Excess body fat, particularly around the abdomen, can increase the conversion of testosterone to estrogen via the enzyme aromatase. A balanced intake of macronutrients is key to maintaining healthy levels of testosterone. Including plenty of protein in your diet from sources, like lean meats, fish, eggs, and beans is important for muscle growth and hormone production. HIIT can be a powerful tool in your arsenal for boosting testosterone levels. Week Body Recomposition Guide: Lose Fat & Gain Muscle ( Your doctor will likely measure your testosterone levels at least twice before recommending testosterone therapy. Although some men believe they feel younger and more vigorous if they take testosterone medications, there's little evidence to support the use of testosterone in otherwise healthy men. Testosterone therapy can help reverse the effects of hypogonadism, but it's unclear whether testosterone therapy would benefit older men who are otherwise healthy. Boosting testosterone naturally is achievable by making smart lifestyle changes backed by scientific research. Exposure to certain chemicals and lifestyle factors can negatively impact testosterone levels. Testosterone booster supplements typically don’t contain testosterone, which you might find in a testosterone pill. There are several important aspects to keep in mind when considering testosterone boosters Scientific reviews show that the evidence for most testosterone boosters is weak and inconsistent. Nitric Oxide is produced in the inner lining of blood vessels and helps to relax and dilate vessels, allowing more blood flow throughout the body. The goal isn’t just to raise a number, it’s to support how you feel, function, and perform long-term. Peptides are short chains of amino acids that act as signaling molecules in the body. As a general rule, you can’t go wrong eating nuts to increase testosterone levels. That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production. This is something that’s often overlooked when guys are trying to figure out why they don’t seem to be able to boost their testosterone levels. Eventually, you will put on so much excess weight that your testosterone levels will drop, and you’ll open yourself up to heart disease, diabetes, and other conditions. While regular sex is good for your spirit and your testosterone levels, keep in mind that the testosterone boost is likely to be brief. We’ve compiled the best food and lifestyle choices, as well as supplements, to boost your hormone levels and get the most out of your workouts. If you’ve been going to the gym regularly and feel like you’ve hit a plateau, increasing your testosterone levels may be the solution. Try to get enough vitamin D, zinc, and magnesium through your diet. Eat a healthy, balanced diet, so as to avoid nutritional deficiencies. We selected the five best testosterone boosters of 2026 based on research, ingredients, and real tester results to ensure effective support for healthy testosterone levels.Opting for healthier fats instead of saturated fats benefits both overall health and hormone production.We looked for testosterone boosters that struck a good balance between effective ingredients and price to give you the best value.Surprisingly though, some research has proven it to be beneficial for increasing testosterone production (33).In one small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (29).Sources such as oysters, shellfish, beef, pork, chicken, pumpkin seeds, hemp seeds, and chickpeas are rich in zinc and should be included in a testosterone-boosting diet.What they do know is that amino acids (the components of protein) contain nitrogen, and that excess nitrogen must be converted by the body before it can be excreted.In fact, it’s not just about what you eat; it’s about making choices that support testosterone production—a key hormone that influences various aspects of men’s health, including muscle mass, bone density, and even mood. Aim for 7 to 9 hours of uninterrupted sleep per night to maximise testosterone production. Furthermore, sleep deprivation triggers the release of cortisol, a stress hormone that directly inhibits testosterone synthesis. Testosterone levels naturally peak during deep sleep, particularly in the REM stage. 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. Address Underlying Medical Conditions Testosterone levels tend to peak at the age of 40, and slowly decline from there. Testosterone is a hormone that is produced in large amounts by males (and a little bit in females), in the testes and adrenal glands. Discover the ancient secret boosting strength, energy, and vitality for men over 60! Discover this natural aphrodisiac that is becoming popular in America 5 times more potent than Testo Prime While age-related testosterone decline is a natural process, adopting healthy lifestyle habits can help maintain optimal testosterone levels. Additionally, focusing on good sleep habits is critical for healthy testosterone levels. Adequate vitamin D intake supports hormone synthesis and overall hormonal health, making it an important component of a testosterone-boosting diet. By incorporating specific changes into your daily routine, you can naturally support testosterone productionand promote optimal health. Additionally, certain foods like nuts, seeds, lean meats, and leafy greens are known to support healthy testosterone production. IronPandaFit Workout Tanks and Muscle Shirts for Training Testosterone plays a key role in men’s health, influencing muscle mass, energy levels, mood, and libido. » 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. Monounsaturated and polyunsaturated fats found in nuts, seeds, avocados, and olive oil can help increase your testosterone naturally. 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. Avoiding these sources, along with a diet rich in raw and lightly cooked fruits and vegetables, provides fiber and phytonutrients that help the body eliminate these toxic substances. These fats impact cell messaging by acting as enzyme and hormone regulators (11). Healthy fat sources are extremely critical for good hormone function. Testosterone is an anabolic steroid hormone that plays a critical role in metabolism, sex drive, muscle building, mood regulation, memory, and cognitive function. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being.This may lead to improved sexual function, increased libido, and a stronger desire for one’s partner.Even a small portion of oysters can provide the zinc needed to keep your testosterone levels in check.So, when you end up eating those parts, the hormone gets released into your body and can wreak havoc on your hormonal balance.Incorporating these into your meals can help you avoid the pitfalls of a low-fat diet, which can negatively affect testosterone levels.While testosterone levels are highest in early adulthood, they decline with age, leading to decreased libido, muscle mass, bone density, and erythropoiesis.The body’s control centers for testosterone and cortisol, a stress hormone, are deeply intertwined. Similarly, excess weight can lead to lower testosterone levels. A diet rich in fruit, vegetables, lean protein and healthy fats is the first line of defense against systemic inflammation. But another study indicated that a similar approach makes no difference to testosterone levels in males who eat enough zinc. According to a review published in the Biomolecules journal, there’s a possibility that ginger extracts may also increase testosterone levels. In Ayurvedic medicine, fenugreek is called methi (its Hindi name) and is used notably to increase virility. However, it may increase the desire to mate, as demonstrated in rodent models. Like the flavonoids in grape seed and pine bark, epicatechin and other flavonoids in cocoa can help support NO levels, thus improving blood flow and alleviating this type of erectile dysfunction. Low nitric oxide (NO) levels can cause blood vessels to narrow, leading to poor circulation, which can result in erections that are softer and more difficult to maintain (you can read more about that here). Moreover, preliminary animal evidence suggests that red maca might improve prostate health and reduce anxiety. Best Gummy Energy Vitamin - KOS Energy Gummies A balanced diet with healthy fats combines well with exercise to boost your testosterone naturally. Packed with healthy fats, folic acid, potassium and vitamin B6, avocados contain lots of nutrients essential for foods that increase testosterone naturally. 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. Testosterone therapy can help improve symptoms of low testosterone such as low energy, mood changes and decreased muscle mass. It’s crucial to debunk this myth and reassure men considering vasectomy that their hormone levels will remain unaffected. Healthcare professionals can provide guidance on how to increase testosterone in men safely and effectively. Zinc, magnesium aspartate, and zinc monomethionine aspartate are common test boosters. Studies have reported that testosterone boosters work to some extent. Stay Sexually Active It’s normal for men to experience these kinds of symptoms in their later years, because there is a natural, slow decline in testosterone production. For this reason, most men don’t need to “boost” their testosterone levels by taking supplements or medication. You’ll likely need to use testosterone replacement therapy to get your T levels to a healthy place. Certain foods provide the basic ingredients for the body to make testosterone, such as salmon has omega 3 fats and eggs have cholesterol. The body decreases testosterone production substantially in states of relative starvation. Therefore, maintaining a healthy body weight is critical. Testosterone is the hormone that is released to “build up” the body, so states of poor health and stress to the body will decrease it. A general principle for improving testosterone naturally is that testosterone improves as general health improves. Keep it up for five days in the week and your T-levels will be better than ever. When it comes to your RDA, experts suggest that 20-30% of your daily calorie intake should come from fats. Just eat more good fats. The bedrock of our athletic endeavours and the sex hormone that helps make us, well, men. By the end of the study, which was published in 2011 in JAMA, the men’s testosterone decreased, on average, by between 10% and 15%. Testosterone is the primary male sex hormone and with its links to muscle mass, fat distribution, and sex drive, it’s no surprise that many men are seeking to enhance their levels of the hormone. The problem emerges when people don’t exactly know how their health and diet will impact testosterone levels. Boosting testosterone naturally comes down to the basics of everyday health and diet. “Good quality sleep on a regular basis is just really critical,” Hackney says. Everyone needs at least seven hours of sleep a night, but most people don’t get that much. On the other hand, “When you’re going negative in your caloric balance, your testosterone is going to drop,” Hackney says. Not everyone who has low testosterone experiences symptoms, he adds. We will run through some of the most common questions about foods that increase testosterone. The supplements contain a mix of essential nutrients, vitamins, and herbal supplements to help boost T production. Raised cortisol levels are the enemy of the production of key hormones. Excessive drinking will have an adverse effect on your testosterone levels leading to issues such as erectile dysfunction . 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. Within an hour or so after sex, your testosterone levels will probably return to where they were. You might have read that thinking about sex can cause a rise in testosterone levels. People who drink too much, who suffer from diarrhea, or who don’t don’t drink enough water can suffer shortages of these minerals, which, in turn, can cause testosterone levels to drop. There is also some evidence that suggests DIM may act as an estrogen blocker too, which would, of course, be beneficial to maintaining serum testosterone levels. But we’re looking for natural ways to boost testosterone, so we’re trying to steer clear of direct use of supplements. It’s a non-suppressive alternative to traditional testosterone replacement therapy (TRT). A sustainable workout rhythm involves progressing slowly, adjusting workouts to your fitness level, and listening to your body. Combining different types of exercises ensures a balanced approach. Establish a consistent sleep schedule and create a restful environment for best results. Adapting these workouts into your schedule can lead to significant hormone benefits. You see, not only will high-quality olive oil make your food taste better, but it will also help you raise your testosterone levels. Oysters are also high in vitamins, minerals and protein, and loaded with heart-healthy antioxidants. Zinc consumption, as we discussed earlier, is an important factor in determining testosterone levels in normal men (33). It mainly works by stimulating the release of luteinizing hormones and enhancing blood flow. Saffron can help enhance mood, improve cognitive function, and promote sexual health. These are FODMAP foods that are poorly absorbed in the small intestine. This herb can help enhance energy, improve mood, and support sexual health. Engaging large muscle groups with heavy loads promotes anabolic hormone release, including testosterone and growth hormone. Heavy resistance training, particularly with compound movements, has been shown to significantly elevate testosterone levels. Testosterone is the primary male sex hormone, playing a crucial role in muscle growth, fat metabolism, bone density, and overall vitality. Several lifestyle habits and environmental factors can negatively impact testosterone levels. 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). Increasing testosterone levels can significantly enhance men’s health and well-being. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. When you dress with intention, confidence naturally follows. High-quality fabric feels better on the skin and drapes more naturally. Clean lines, proper fit, and quality fabric create a refined look that naturally enhances how you carry yourself. Consuming a diet rich in whole foods, quality proteins, and healthy fats supports testosterone synthesis and overall training performance. Fortunately, certain training strategies can naturally boost testosterone levels, helping to optimise performance and well-being. Low testosterone levels can result in decreased strength, sluggish recovery, and increased body fat. For example, limiting sleep to five hours per night over a week led to a 10-15% reduction in daytime testosterone levels in healthy young men. There is the option of vitamin and mineral boosters; all can increase testosterone naturally. Consult your physician before using our products, especially if you have health conditions or allergies, and review the ingredient list carefully.Unfortunately, they are unlikely to be backed up by a reliable body of evidence.Real, whole foods combined with targeted nutrients form the core of any successful testosterone-boosting diet.Eating less processed foods and sugar paired with exercise, stress management, and enough sleep will increase testosterone and maintain health.It is a relatively new entrant in the world of testosterone boosters, and the scientific evidence of its effectiveness in boosting testosterone levels is mixed.'I see people who've been doing things in the gym and they've never been told that it can shut off your own production and it can also irreversibly lower your sperm count,' says Roked.Alcohol may throw off many parts of your body's hormone system.The link between low testosterone and sleep disorders is very strong, and it might be a reason why a few studies have made that link between exercise and magnesium to better testosterone, as they both help to improve sleep quality.(25)(26) Instead, focus on whole foods, like fruits, vegetables, nuts, and grains, which can help you maintain a healthy weight and a higher testosterone level. There are definitely some dietary and lifestyle changes you can make to boost your testosterone levels. Try making these changes to try and increase your natural testosterone levels. Your diet can make a big impact on your body chemistry, and a poor diet could decrease your testosterone levels. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. A study found that stinging nettle did indeed increase free T in mice, but another study showed no increase in humans. What did all that eggs and steak do to your cholesterol levels? 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. Routine health check-ups can help monitor testosterone levels and overall health. While a balanced diet is the best source of nutrients, certain supplements may help support testosterone levels, especially if dietary intake is insufficient. Men should consider moderate drinking habits or even abstain from alcohol altogether for their hormonal health. Instead, opt for natural sweeteners like honey in moderation or enjoy the sweetness of fresh fruit. Whole fruits and vegetables support hormonal health better than snacks from a box or bag.y An individual approach to supplementation is important because everyone’s body reacts differently to various substances.l Short-term fasting might boost it temporarily. How testosterone fell out of favor in medicine — and how it came back Professional hormone testing and diagnostics can help identify the cause of low testosterone levels. Clomid stimulates the production of natural testosterone by boosting the release of LH (Luteinizing Hormone) and FSH (Follicle-Stimulating Hormone). In some cases, exercise alone may not be sufficient for achieving optimal testosterone levels. This fat-burning process is called lipolysis, meaning it breaks down fats stored in fat cells.It can impair testicular function and interfere with hormone production.However, if a cow eats plants, they also consume carotenoids from the plant pigments which gives their meat its vitamin A content.Focusing on a diet rich in essential nutrients can support your body's natural testosterone production and maintain hormonal health.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.These are plant steroid compounds that can help raise testosterone by acting on LH (luteinizing hormone).A good practitioner can run functional labs to assess for a chronic infection or environmental toxin exposure that may be holding you back from achieving your health goals.We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone. Keep in mind, as we said above, that too little body fat can also negatively affect testosterone levels. Certain foods can increase your testosterone levels—or make them decline. If you haven’t tested your T levels yet (Hone can help with that), or aren’t ready for TRT, there are plenty of ways to naturally boost your testosterone. Testosterone replacement therapy (TRT) may be needed to get levels back up to the normal range, but you can also increase testosterone naturally. Ensuring my diet is rich in these nutrients is a priority for maintaining my hormonal health. They not only keep me fueled but also assist in managing blood sugar levels, which is crucial for maintaining steady levels of testosterone. Foods like chicken, fish, avocados, and nuts are the building blocks for hormone synthesis and overall health. Healthy fats from sources like avocados, nuts, and olive oil are crucial and support hormone function. Men and women need the proper amount of testosterone to develop and function normally. Because prostate cancer is so common, doctors tend to be leery of prescribing testosterone to men who may be at higher than average risk of having undiagnosed prostate cancer. Testosterone therapy does not appear to increase the risk of prostate cancer, but it can stimulate the growth of prostate cancer cells. Doctors also watch out for high red blood cell counts, which could increase the risk of clotting. However, the wisdom and effectiveness of testosterone treatment to improve sexual function or cognitive function among postmenopausal women is unclear. Being overweight or obese can have a negative impact on several sexual functions, including the production of testosterone. A deficiency in this mineral has a direct association with low testosterone levels. When the trial ended, the men who were given the vitamin D had significantly higher levels of bioactive testosterone, free testosterone, and total levels of testosterone. Some people believe that red meat is bad for health, while the research shows otherwise. This way you are less likely to cause inflammation or struggle with overweight. Remember that each gram of fat gives nine calories, which is much more than equal grams in protein or carbs. Ketones can also be consumed in the form of supplements as a booster. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can help keep your hormones in balance and support overall health. This feeling of balance is super crucial for keeping my testosterone levels balanced. Integrating strength training into your regimen can significantly bolster your testosterone levels. It’s not just about bulking up; it’s about signaling your body to maintain and produce the hormones that keep you feeling vigorous and strong. True hormonal health is achieved by aligning your daily practices with your body’s natural rhythms. Hormone Replacement Therapy (HRT) As the chart below shows, the dangers of extremely low testosterone are similar to the risks of extremely high amounts (typically only achievable with the use of anabolic steroids). Who benefits from testosterone therapy—and who doesn’t? ” question from clients—or just a regular dude hoping to age well—it’s easy to feel overwhelmed and confused by the conflicting information. Whether you’re a coach who fields the “How do I optimize testosterone? A lot of common bodybuilder diets out there recommend 20% fat for your total calories.They have also been linked to many other health problems like cancer, decreased fertility, metabolic syndrome, hypothyroidism, and diabetes.This isn’t strictly a food, but if there is one single thing you can cut out of your diet to boost your T levels, it should be alcohol.These changes are easy to blame on stress or getting older, but they could be signs of low testosterone.Probiotics are also known to have an inhibitory effect on the hormone cortisol, which tends to increase in times of stress.A new study from Wharton’s Gideon Nave and colleagues suggests that testosterone may play a smaller role in economic behavior than previously believed.Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels.Do some mobility work or work another body part (e.g., squat heavy, wait 90 seconds, bench heavy, wait 90 seconds, squat heavy, etc.). There aren’t a lot of studies on this, but this one particular study did show an increase in estrogen levels when looking at drinkers vs non-drinkers. I have used low-carb diets in the past with successful results (such as winning a national bodybuilding title). And the second study looked at healthy men who consumed soy protein isolate powder (soy that has undergone processing to isolate just the protein). Well, the downside of long steady-state cardio is higher cortisol since you are stressing the body for a long time. Pomegranate juice, olive oil, and onion may also boost the hormone. Working out also helps your fall asleep each night — just be sure to avoid intense exercise about an hour before bed. Lowering your stress and cortisol levels ensures you can unwind for bed and stop anxious thoughts from keeping you up at night, too. For sleep, it’s important to get light into your eyes — although don’t look directly at the sun, of course. The latest research shows that men can improve their testosterone levels and hormonal health through multiple measures that are in their control and without the aid of medication. There is so much more to healthy hormone levels than doctors talk about. Here are some of the most frequently asked questions about boosting your testosterone naturally. Ensuring you get adequate, quality sleep may naturally support your hormonal health. These workouts may lead to short-term increases in serum testosterone levels. Among the body composition parameters, body and abdominal fat percentages showed statistically significant negative correlations with serum TT levels. If you have healthy T levels, it is unclear whether you will benefit much from these supplements. Very few natural testosterone boosters are yet to be supported by any reputable research studies. According to studies, having sex is beneficial for boosting your testosterone. Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. By the evening time, your cortisol levels will have dropped, and you won’t disrupt your sleep. One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts (27). I emphasize the importance of understanding the potential benefits and the implications of altering hormone levels.Balancing high-intensity sessions with adequate recovery is essential for long-term hormonal health.This includes administering testosterone to increase serum free Testosterone levels.When cortisol levels are high, the body’s response to testosterone is blocked.Ho H, Shirakawa H, Giriwono PE, Ito A, Komai M. A novel function of geranylgeraniol in regulating testosterone production.They often contain high levels of sugar and unhealthy fats. In the bariatric-surgery studies, the average 32% weight loss was linked to a testosterone increase of 8.7 nmol/L (251 ng/dL). 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. When it comes to increasing your testosterone, quality sleep, physical activity, and weight management come first. In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Trimming lard from your diet can help you stay lean, but eliminating all fat can cause your T levels to plummet. Getting enough vitamin D can also increase your levels, so spend 15 to 30 minutes in the sun every day or take a supplement if you’re inside all day.By your early 20s, your testosterone levels are the highest they’ll ever be naturally.The second thing is exercise, particularly weight lifting.Lack of dehydroepiandrosterone effect on a combined endurance and resistance exercise program in postmenopausal women.This mineral plays a vital role in the production of thyroid hormones.If you are overweight or obese, weight loss and, perhaps especially, exercise may help boost your levels without medication.However, these tips are useful to all men and will not only support your hormonal health but also reduce your overall health risks.With the exception of increasing my fat and cholesterol intake, my diet wasn’t that unconventional. The company’s journey started on eBay, where it quickly gained traction among health-conscious consumers. A high-quality extract from the mushroom's fruiting body will contain a potent profile of both. Cordyceps pairs exceptionally well with Lion's Mane for cognitive function and Reishi for recovery and sleep, creating a well-rounded wellness routine. We always recommend consulting your healthcare provider before starting any new supplement. Taking it too close to bedtime could potentially interfere with sleep for some individuals. But actually if you’re spending a lot of time under 10 percent body fat, it may be working against you.Ensuring you get adequate, quality sleep may naturally support your hormonal health.If you want to know more about the lifestyle-testosterone connection, check out our infographic and article here.There is also some research on the herb Tongkat Ali and its potential to boost testosterone, although experts say the amount it might raise it won't change how you feel or how you perform.Zinc and magnesium are essential minerals for testosterone production.Keep reading to learn what Garcia has to say about the best daily habits to increase testosterone.Studies show that men with lower levels of vitamin D are more likely to have low testosterone (Harvard Health, 2025). How Peptides Work to Increase Testosterone Levels Some studies have shown that 250mg increases testosterone by 33% (ref 71). Think of cAMP as a messenger between hormones and the body's cells (ref 70). A few studies show short-term gains in testosterone and others have shown great gains in testosterone levels for infertile men (65). Mucuna pruriens are shown to increase testosterone in unfertile men (67). If you aren’t already taking creatine for its physical or cognitive performance-enhancing effects (and you should be!) then you could look into taking it for its testosterone-boosting effects. This refreshing tart drink is similar to yogurt, and is a rich source of vitamin K2 and zinc (both nutrients that help raise levels of testosterone). Your grandfather probably had higher testosterone levels than you do! It also contains a good ratio of essential fatty acids that support testosterone production. One study demonstrated the effect of olive oil and virgin argan oil, and it was found that both oils can increase testosterone levels. Diets higher in homemade foods and green vegetables, on the other hand, are related to overall healthy composition and hormonal balance While moderate alcohol consumption may even increase testosterone, indulging too often causes the levels to drop by 23 percent . Almonds also include zinc and magnesium, which are both known to boost male hormones . Fish is full of nutrients that can be beneficial to your health, from vitamin D to zinc. Herbal testosterone boosters are pills that increase testosterone levels. Testosterone boosters, also known as test boosters, claim to help increase testosterone levels. Boosting your testosterone naturally is all about living a healthy lifestyle. Broccoli extract has been seen to significantly increase testosterone levels when compared to a control group and caraway extract, according to a 2021 study published in Cryobiology. Early nutrition studies have found that there's a link between garlic supplementation and an increase in testosterone levels in rats. With that in mind, Yawitz says that it's possible that eating more foods that are high in zinc could support hormone health. Tuna is the most significant source of vitamin D for those who do not spend much time outside. Fatty fish are Packed with vitamin D, B6 and omega-3 Fatty acids. Isaacs discloses that he is on the speaker’s bureau for Abbott Laboratories, which markets a testosterone replacement product. The ARX, short for Adaptive Resistance Exercise, is my go-to for building strength and boosting testosterone. You can simulate many of these exercises on weight training machines until you’re strong and skilled enough to perform the free weight barbell or dumbbell versions. Full-body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally be used, at 85-95% of your 1RM (or one repetition maximum). So how can you implement the strategy of sprinting to increase testosterone? This herb does significantly enhance sexual drive, though, which may indirectly increase testosterone via the effect of a higher frequency of sex. Those taking three grams of DAA supplement per day did not experience any changes in testosterone markers. Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. 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. Several straightforward options are available to check for low testosterone, depending on whether you prefer testing at home or through a healthcare provider. Understanding the broader picture of how testosterone influences the body makes it easier to recognise when something might be out of balance and when testing could be worthwhile. When levels start to dip, it’s often the combination of changes to energy, mood, strength, or libido, that people notice first.