“Eggs are another food that can help maintain testosterone levels as a result of their rich nutrient profile. “Spinach, kale, and collards can help promote optimal testosterone levels. “Because these greens are such nutritional powerhouses, it shouldn't come as a surprise that they contain key nutrients for maintaining testosterone levels,” says Gillespie. “High-fat fish, like salmon, are rich in many nutrients that help with hormonal health and homeostasis, including vitamin D, zinc, and omega-3 fatty acids,” says Gillespie. From the 4 databases searched, there were 13 herbs identified in 32 studies, published between 2001 and 2019. The aim of this systematic review was to summarize and critically evaluate randomized controlled trials published on the efficacy of single herbal ingredients on testosterone concentrations, in addition to its fractions or binding proteins, in men (≥18 y). Currently, the primary treatment for AD is testosterone replacement therapy (TRT), which may exacerbate pre-existing medical conditions. Choosing high-quality supplements from reputable sources is essential to ensure potency and purity. Several herbs have been traditionally used for their testosterone-enhancing properties, and modern research supports their effectiveness. Can Saw Palmetto Improve My Testosterone? Minerals and vitamins such as Zinc and Vitamin D may improve testosterone levels in some individuals. Natural testosterone boosters can be any substance, food, or lifestyle change that helps in increasing testosterone levels. Regular exercise, stress, along with weight management may improve testosterone levels. Such compounds may increase testosterone levels by inhibiting enzymes that convert testosterone into estrogen. Sources such as avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), olive oil, fatty fish (salmon, mackerel), and coconut oil provide essential fatty acids necessary for hormone synthesis, including testosterone. Incorporating lean proteins into your diet can help maintain muscle mass and promote overall hormonal balance. As a result, there's more testosterone that's usable in your body. All in moderation, but beef liver is a brilliant source of vitamin D while zinc, an essential nutrient during puberty, is found in abundance in ground beef and chuck roast. Healthy men took 500mg daily for a week at Rockefeller University; their oestrogen levels halved, making testosterone more effective. Safed Musli is a well-known Ayurvedic herb that is highly regarded for its positive effects on sexual health and its natural aphrodisiac properties. In addition, it could increase the production of luteinising hormone and help restore hormonal balance in males. It is widely recognised that men generally have higher testosterone levels than women. Testosterone levels can fluctuate depending on factors such as age, activities, even environment.That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production.Not all testosterone deficiencies can be fixed through lifestyle or supplement interventions.Having more sex boosts testosterone levels and it also comes with many other health benefits, such as improving your immune system and mood.These changes can positively affect testosterone levels. Alcohol consumption also causes a spike in your cortisol levels, which is bad news for those looking to build muscle . Alcohol consumption actually increases the estrogen level in a female body, which can lead to a higher incidence of breast cancer . Tuna is incredibly high in selenium, helping offset the mercury present in larger fish and boost testosterone. Red meat, especially beef, is a good source of the protein you need for muscle building and zinc. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. The journal PLOS One found that when you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. Foods that are high in zinc, D vitamins, and omega 3 fatty acids are the best to boost testosterone levels. A recent study showed that a diet rich in cooking oils (fried foods) was linked to lower testosterone levels. The key is to get tested, stay informed, and work with a qualified healthcare provider who can help you decide the best course of action. Testosterone replacement therapy (TRT) is the only clinically validated treatment for testosterone deficiency. For men dealing with lifestyle-related fatigue, stress, or mild symptoms, nutrition and supplementation may offer support. These findings are encouraging, but more research is needed, especially in younger, healthier men. Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurvedic medicine to reduce stress and improve vitality. Try to incorporate the foods on our list and supplement them with zinc, magnesium, and vitamin D to boost your testosterone. Magnesium supplementation can boost testosterone levels, but if you’re not getting enough of this mineral from foods, you can take it as a daily supplement . The herb ashwagandha is common in Ayurvedic medicine, and there’s a good reason to take it to improve your testosterone levels naturally. If food and lifestyle aren’t enough to increase your testosterone levels, you can also find some supplements to help you. Chronic stress can lead to lower testosterone levels and other mechanisms that accelerate aging in the body. Eating an anti-inflammatory diet rich in nutrient-dense foods is one of the foundational things you can do to support optimal testosterone levels. Additionally, high stress hormone production reduces the amount of testosterone production through a process called pregnenolone steal. The DUTCH hormone test measures the sex hormones and how they are getting metabolized, along with cortisol levels which can affect testosterone production. High levels of environmental toxins can affect testosterone production, this test works well when combined with the urinary hormone profile and the nutrient profile. This test measures all of the fat soluble vitamins A, D, E & K along with all the B vitamins, minerals and amino acids that can affect testosterone production if the levels are not optimal. Dos and don'ts of boosting your testosterone naturally Fatty FishFatty fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids and vitamin D, both of which support hormone production. Eating whole eggs regularly can act as a natural testosterone booster. Visit our Internal Medicine Department at Continental Hospitals, Hyderabad, and consult top experts to naturally restore your testosterone today. How long does it take to see results from natural testosterone-boosting methods? Whether it’s through strength training, proper sleep, or stress management, these strategies will help you lead a healthier, more energized life. Include Healthy Fats It was also found in a separate study that Zinc helped to boost testosterone in athletes and in those who had low zinc levels.Fortunately, if you have an aversion to needles, there are many ways to increase testosterone naturally, and we’ve brought together 36 of them right here.As men age, their testosterone gradually declines at a rate of about one percent per year after the age of 30.Learn why continuous glucose monitors, once for diabetes, are now used to optimize energy, mood, sleep, and overall health.Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too.The 2 studies that showed no effect of fenugreek supplementation on TT concentrations (57, 63) recruited healthy men, with participants in the Rao and Grant (57) study including men with benign prostate hyperplasia (BPH).For more on this be sure to check out the Ted talk—Your body language shapes who you are.If you feel like your testosterone might be low, it's best to get your levels checked by your doctor so they can advise you on the best options. Pumpkin seeds, for instance, stand out for their high zinc content paired with beneficial fats. Some research suggests consuming more cruciferous vegetables correlates with a lower risk of hormone-related issues, marking them as nutritional heavyweights among vegetables. They also bring fiber and micronutrients to your plate, bolstering general health. They also contain vitamin D and high-quality protein. Luckily, though, there's several ways to help achieve proper levels. It can cause everything from reduction in muscle mass, energy deficiency, irritability and reduced concentration, hair loss, and brittle bones. We also probably don't need to lecture you on the importance of testosterone, either. Since obtaining enough sunshine while spending a lot of time indoors during the colder months is difficult, supplementing with vitamin D is critical. Start your shower with warm/hot water and turn it to cold for the last seconds while pumping your muscles and creating a big shiver as your muscles contract. You can begin by doing cold showers, although you may want to try cold water plunges, ice buckets, or cryotherapy for a really great boost. Most people with low testosterone struggle to produce enough stomach acid and don’t digest protein at an ideal level. You can also get a good amount of zinc by eating king crab, beef, and lobster. Some of the most nutritious sources of zinc come from the sea. You can also get this vitamin from egg yolks, beef liver, and fortified milk & cereals. Testosterone therapy will help you keep your levels up. It also plays a role in growth and muscle development. Also known as hypogonadism, can manifest in various ways and may impact both physical and mental health. Ensuring sufficient magnesium intake is important for supporting overall hormonal balance and promoting optimal health and well-being. Sources such as fatty fish (salmon, mackerel), egg yolks, fortified dairy products (milk, yogurt), fortified plant-based milk (soy milk, almond milk), and fortified cereals provide vitamin D. 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? Getting a handle on your cholesterol can help increase testosterone, and by that same token, bringing testosterone to healthier levels may also provide the added benefit of reducing cholesterol. Notice we say "the right amount" and not "the maximum." Many people might think that foods high in protein are the most important for testosterone levels. Here are our recommendations for reclaiming the testosterone levels of your youth—naturally. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit, and tongkat ali. Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial. Vitamin D is quickly becoming one of the world’s most popular vitamins. This can lead to weight gain, low testosterone levels, and an increased risk of type two diabetes. Being overweight, sedentary, or eating unhealthily can negatively impact all bodily functions, including testosterone production. Lack of sleep reduces this anabolic hormone production window, lowering testosterone. With a few modifications, your gym routine can help increase your testosterone levels, making your workouts more effective. Studies suggest low-fat diets might contribute to low testosterone levels (1). One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51). One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels. Which means that eating too little can also lead to low testosterone. And a higher percentage of the population has borderline low levels. BPA (bisphenol A), commonly found in plastic food and drink containers, may have a link to lowering testosterone. Medications such as steroids, alcohol, narcotics, and opioids lead to low testosterone. Elevation in cortisol can reduce testosterone as cortisol and testosterone work in opposition to each other– as one goes up, the other comes down. Ways for Men to Look Great as They Age Boosting your testosterone levels can lessen symptoms and significantly improve your quality of life.Consistency is critical to maintaining elevated testosterone levels, with both regular exercise and proper recovery being essential.The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone.Zinc is essential as it directly influences testosterone synthesis, while magnesium supports hormonal balance.However, for many people healthy fats are excellent food choices for many reasons.Ambic Kandarp capsules are a convenient ayurvedic supplement that effectively boosts testosterone levels.Supplements might help increase testosterone levels. If future, robustly-designed studies demonstrate consistent positive effects of some of these herbs on testosterone production, further research will also be required to elucidate their potential mechanisms of action. Since cortisol, the body's major stress hormone, is inversely correlated with testosterone concentrations (85), reducing its production may elevate testosterone concentrations. In an acute study (2 h) conducted in 8 men with a mean age of 21.3 ± 0.7 y, supplementation of 20 g of Korean red ginseng root extract did not increase testosterone concentrations (65), while in 30 healthy, endurance-trained men, aged between 18 and 40 y, Panax ginseng (an ethanolic liquid extract equivalent to 2 g of dried root, daily) did not increase testosterone concentrations after 6 wk of supplementation (38). Natural alternatives, such as increasing your zinc and magnesium intake through diet or supplementation, can also support testosterone production. Lifting heavy weights with a high volume will increase testosterone the most. Of course, dietary restrictions, past medical history, and allergies may limit which foods you can eat. A multi-vitamin or half a multi-vitamin is also reasonable, but may not be necessary, depending on the quality of your diet. You should take about 2000 units of vitamin D in the winter, if your labs show low Vitamin D levels. 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. Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. Surprisingly, the study found testosterone levels in shift workers depended on how satisfied those shift workers were with their work life. These natural ways to increase testosterone, combined with the right foods, can have a meaningful impact on your energy, strength, and overall health. Vitamin D is linked to testosterone levels in men, and adequate protein helps maintain muscle mass, which indirectly supports hormone balance. While age plays a role in declining testosterone, lifestyle choices, stress, and diet also significantly affect hormone levels. What foods should I avoid to increase testosterone naturally? We know it’s important to get some sun for testosterone production, so I simply avoid sunscreen use when outside. An example would be testosterone production in the testicles. In addition, low-frequency EMF significantly reduced sperm motility and testosterone levels' (95). There is little evidence to prove that testosterone therapy or marketed testosterone supplements can help men with age-related testosterone problems. Alcohol may damage many parts of the body’s hormone system. Therefore, a nutritious, well-rounded diet is best based on whole foods. Cardio has its benefits, but it doesn’t boost testosterone like strength training does. A “feedback loop” closely regulates hormone levels in the blood. You should also know that a lot of people are deficient in Vitamin D. In the USA and many other industrialized countries of the world, vitamin D deficiency is at epidemic proportions. If you look at the other side of the coin—repetitive, high-volume 'sweat sessions'—you will discover that this type of training actually lowers testosterone. Do some mobility work or work another body part (e.g., squat heavy, wait 90 seconds, bench heavy, wait 90 seconds, squat heavy, etc.). Magnesium-rich vegetables like spinach, kale, and Swiss chard support testosterone levels by combating inflammation. Studies show that men with lower levels of vitamin D are more likely to have low testosterone (Harvard Health, 2025). Magnesium, on the other hand, has consistently been positively correlated with higher testosterone levels (Healthline, 2025). Testosterone is an essential hormone for men’s health, influencing everything from energy and muscle growth to libido, mood, and overall well-being. Low testosterone levels are not concerning and do not have to limit your quality of life. Second, exercise helps to increase muscle mass and decrease body fat. If you read online forums about boosting testosterone, many guys swear by the effectiveness of natural testosterone boosters. Sadly, many guys think they can just pop a few “natural enhancers” and their T levels will magically increase. Studies have found that sleeping only five hours per night was linked to a 15% reduction in testosterone levels. Quality sleep plays an important role in increasing testosterone levels. The reason why obesity decreases testosterone levels is because fat cells metabolize testosterone into estrogen, which has opposite effects. This fruit contains tons of potassium that keeps you free of muscle cramps when training, and it’s also rich in magnesium, an important mineral in male hormone production . Bananas are a nutritional powerhouse, and they’re also good for managing testosterone levels. Processed and high-fat meats can lead to health problems and lower male hormones, so make sure you feed your muscles with the highest quality lean cuts . The beneficial effects of caffeine may be offset by the rise in cortisol (the stress hormone), which rises after you drink coffee . Are There Side Effects to Black Forest Turkesterone and Tongkat Ali? In truth, effectiveness varies based on individual health conditions and lifestyles. Compounds in these herbs may stimulate the release of LH, which in turn signals the testes to produce testosterone. Therefore, people should consider both options carefully, preferably under the supervision of a healthcare professional. It is important to note that even though herbal remedies are natural, they are not always without risks, and their efficacy can vary. If you feel you lack energy, have a low libido, or have issues with sexual function, then low testosterone could be an issue.The second thing you can do is to correct deficiencies in your diet.Because elevated cholesterol may not readily convert pregnenolone to produce all the other hormones, testosterone included.Research also suggests that vitamin D boosts testosterone levels and plays a crucial role in sperm quality (30).Studies show that increasing testosterone helps build a leaner body mass and helps fight age-related muscle deterioration.”Turkesterone and Tongkat Ali have been the subject of multiple studies, demonstrating their potential to enhance muscle growth, boost testosterone levels, and improve overall physical performance.One of the most deliciously natural ways to increase testosterone is to drink a cup of coffee before you workout.This fruit contains tons of potassium that keeps you free of muscle cramps when training, and it’s also rich in magnesium, an important mineral in male hormone production . “I think that can be said for a variety of nutrients including cholesterol, and dietary fat, saturated fat, definitely essential fats, and probably to a large extent carbohydrate as well. 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.” The amount that T increases from lifting is usually in the area of about 10 percent or less, and it’s very temporary. That link with muscle gain? If you feel like you need to let a lot out, talk it through with somebody you trust or write it all out into a private journal. Wait 5 minutes between sets so that each time you lift your muscles recruit more units and bulk up more. However, chronic sun exposure does increase your risk of skin cancer. EggsEggs are rich in protein, healthy fats, and vitamin D, all of which support testosterone production. Choosing the right foods can act as natural testosterone boosters and help maintain optimal hormone levels without relying on medications. Getting 7-9 hours of quality sleep is essential for maintaining healthy testosterone levels. It is important to try a natural approach to increasing testosterone prior to starting TRT. Testosterone influences energy, muscle mass, libido, cognition, and metabolic health. However, if you’re dealing with persistent symptoms or low testosterone, like fatigue, muscle loss, low libido, or mood changes, it’s time to go deeper. Supplementing zinc in men who already have adequate levels may not provide further benefit. We’ll look at common nutrients and herbal remedies, explore how diet plays a role, and discuss why these strategies may not be enough if you have a testosterone deficiency. Low testosterone can lead to symptoms like persistent fatigue, reduced muscle mass, increased body fat, mood swings, and a decreased libido. Adopting a balanced, nutrient-rich diet and incorporating regular exercise into your routine can help manage your weight and support optimal testosterone production. Remember, overtraining can increase cortisol (the stress hormone), which can reduce testosterone. A well-rounded diet can be one of the most effective natural testosterone boosters. Maintaining healthy levels of testosterone is important for men. And I make it easy for you to increase your testosterone to levels you've never reached before.Note that it’s not necessary with normal testosterone-reduction related to aging.It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone.Spicing up your diet with ginger might do more than tantalize your taste buds.Our bodies derive their energy from the food and nutrients we consume on a daily basis, so a well-balanced diet is key.They also contain vitamin D and high-quality protein. Excess body fat lowers testosterone by increasing aromatase activity, converting testosterone to estrogen.Just a 5% body fat reduction in obese men was shown to increase testosterone by 10–15%. She is passionate about empowering people to live a healthy lifestyle and promoting the benefits of a plant-based diet. According to a meta-analysis published in the Journal of Endocrinological Investigation, strenuous exercise and resistance training can particularly help with testosterone production. Similarly, excess weight can lead to lower testosterone levels. With so many testosterone boosters on the market, you can imagine that several of them may not be the highest quality when it comes to ingredients. When analyzing the top products on the market, there were several factors we took into consideration to give you the best testosterone boosters. The most common libido-boosting ingredients include ginkgo biloba, zinc, DHEA, and ginseng, among others. Increasing your bone mineral density can help reduce the risk of fractures or osteoporosis, especially after the age of 35, when bone density may naturally decline.(13) If boosting your testosterone is your goal, there are many lifestyle and non-medical ways to do so. Did you know that problems with getting an erection when aroused can be your body's way of telling you to take a look at your heart health? Learn what works, what does not, and what habits to avoid if you are serious about improving your health and energy levels. And that can actually have effects on your testosterone, your sex drive, and even your fertility. That’s important because there is also plenty of evidence linking elevated HDL cholesterol levels with elevated levels of testosterone (43). Possible mechanism by which zinc protects the testicular function of rats exposed to cigarette smoke.The Vibrant Wellness hormone test is similar to the DUTCH test and it checks the sex hormones including how they get metabolized along with adrenal function.They have a massive concentration of zinc, even higher than meat or fish.Fenugreek, a common culinary herb, has recently gained attention for its potential to boost testosterone levels.Chronic stress negatively impacts your entire body.Testosterone is the main male sex hormone, produced mainly in the testicles.Make sure that you have a supporting bed, pillow, and bedding, and sleep in a dark, calming room. “The yolk’s cholesterol is the precursor for testosterone,” says clinical nutritionist Kim Pearson. It contains the mineral boron, linked to high testosterone. Ditch the cortisol, then the testosterone can get to work. If you’re prone to heart health issues, keep the eggs to an occasional serving for breakfast instead of before and after each exercise session. Everyone’s favorite morning source of protein is also a great option for optimizing your sexual health. They are the perfect supplement to your weight-loss-focused diet but can still fuel your next weight lifting session. These bivalves and crustaceans are full of zinc and protein while still being incredibly low-fat. Exercise and weight lifting are great ways to stay healthy and increase testosterone. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. Chronic stress can also negatively impact testosterone levels and libido. Sleep apnea, a condition in which you stop breathing for short periods while you are asleep, can negatively affect hormone levels, including testosterone. Adequate sleep is essential for maintaining testosterone levels. They typically work by influencing the hypothalamic-pituitary-gonadal (HPG) axis, which plays a crucial role in regulating testosterone production. On the other hand, synthetic testosterone boosters are often available as prescription medications or over-the-counter testosterone supplements. Second, in addition to increasing testosterone, they offer multiple other health benefits, such as improved stress resistance and general wellness. Research on Malaysian Ginseng’s effects has provided evidence of its testosterone-boosting effects. Zinc also boosts testosterone in athletes and those who are deficient in zinc. In turn, these changes may negatively impact your testosterone levels. Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health. Research shows that meals high in monounsaturated fats, such as those in olive oil, can help improve hormone levels. Brazil nuts are high in selenium, a small mineral that is important for making testosterone and for sexual health. Pomegranate is not just a delicious fruit but also a powerful ally for hormone health. Magnesium is important for muscle activity and hormone control. Tuna is a nutrient-rich seafood that supports hormone health. It can mess with your hormone-making process. It takes only 5 days of regular drinking for your testosterone level to drop. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. They have almost five times your recommended daily dose of zinc. Conversely, Tongkat Ali has gained acclaim for its ability to elevate testosterone levels naturally. Studies indicate that Tongkat Ali can stimulate testosterone production, leading to better energy levels, improved strength, and enhanced sexual health. Studies have shown that this natural herb can significantly increase testosterone levels in men, which can result in improved strength, libido, and overall energy levels. On the other hand, Tongkat Ali, known scientifically as Eurycoma longifolia, is a traditional herb from Southeast Asia celebrated for its ability to elevate testosterone levels naturally. Male hypogonadism, also known as testosterone deficiency (TD), is defined as having one or more symptoms attributable to low circulating levels of testosterone (serum total testosterone 1, 4, 5). Testosterone, a steroid hormone, is the primary androgen in males and is essential for various biologic processes, including reproductive and sexual function, metabolism, body composition, and cognition (1-3). This means that a staggering 58% are at risk of health problems like diabetes, sleep problems, heart disease, and stroke. If you want to check your levels of testosterone, you can take an at-home blood test. These are an essential addition to the male diet as they are aromatase inhibitors. This is an important group of foods, including broccoli, cauliflower, Brussel sprouts, kale, turnips, and cabbage. Pomegranate is an aromatase inhibitor, which prevents testosterone from converting to estrogen. Beef products, such as beef liver and ground beef, are rich in protein, huge amounts of micronutrients, and a wide range of vitamins . They are full of protein, carbs, and both zinc and magnesium. Active men with normal testosterone levels, especially those who lift weights, will likely not see much of a benefit from taking them. In addition, if you have a pre-existing medical condition, it's always best to check with your healthcare provider before taking a testosterone booster. In addition, some ingredients found in testosterone boosters may cause certain negative side effects. This natural method has its own benefits and side effects. Eggs and dairy (if you're ovo-lacto vegetarian) are excellent testosterone-supporting foods. Start your day with a protein-rich breakfast within an hour of waking to stabilize blood sugar and support hormone production. To reiterate, we see reductions in natural testosterone in those with chronic high stress levels, not so much acutely high levels of stress seen in sudden stressful situations such as a fight, exam, and so on. Exercise is well known to contribute to normal testosterone levels, in addition to better overall physical and mental health 13–15. All of this leads to a much greater risk of lowered natural testosterone levels. Being obese or overweight is incredibly bad for natural testosterone levels and I detail this to great depths with the scientific evidence in my ‘Me & My Fat – The Role of Fat on Your Hormonal Health’ blog. In plain English, this means that inadequate whole foods which contain vitamins and minerals that are essential to our well being and health, concurrent with a caloric excess, will enormously increase the risk of hypogonadism. “Although there is no solid evidence to suggest that exercise and a healthy diet can increase your testosterone levels, it can help alleviate the symptoms, such as tiredness, mood and muscle loss,” says Woodman.The more you cut high-sugar items out of your diet, the higher your testosterone will be.Lastly, it has 6 micrograms of boron, the recommended amount for testosterone support from this trace mineral.Exercising, eating healthy, and meditating are all great ways to decrease your cortisol and feel more calm and relaxed.Testosterone plays a key role beyond sexual function and growth, including boosting brain function, improving cardiac health, and protecting your prostate and liver.Black Forest Turkesterone and Tongkat Ali is formulated using a potent blend of natural ingredients that work synergistically to enhance overall well-being.Yes, zinc-rich foods support healthy testosterone levels as zinc helps regulate and facilitate the conversion of testosterone into its active form in the testicles.Your daily habits and lifestyle choices have a direct impact on your hormone health. Dissatisfied shift workers had lower testosterone levels than satisfied ones. But research hypothesizes that circadian rhythm disruption may lead to lowered testosterone levels. Sleep hygiene is the name for the healthy habits you can do each day to improve your sleep. And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours. Unlock the link between magnesium and better sleep Explore how protein rebuilds muscles after your workout It's the result of excessive workouts with inadequate rest that impacts hormonal, mental, and immune system health. When it comes to maintaining energy levels and combating fatigue, men may require more of certain nutrients including vitamin D, vitamin K, magnesium, boron, and zinc. The mortality of men with testosterone deficiency is significantly higher than among men with normal testosterone levels. Those low levels cause decreased testosterone and sperm production. Your specialist will help you understand if you need treatment, even with normal testosterone levels. It’s normal for everyone to experience a decline in collagen production after age 60. Women experience a significant reduction in collagen production after menopause. Your body produces less collagen as you age, and existing collagen breaks down at a faster rate. I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. I may sound like a broken record because I recommend sleep for almost everything, but when it comes to hormone balance sleep reigns supreme. When this happens, testosterone is actually blocked (4) from being circulated in your body. During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term. Cancer treatments like radiation therapy and chemotherapy can damage the testes or ovaries, leading to reduced hormone production. Low testosterone can have various causes, ranging from natural aging to underlying medical conditions. Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more. Testosterone levels are typically higher in men than in women, but both sexes have some level of testosterone. By following this ultimate guide on how to naturally boost testosterone levels, you can optimize your hormonal balance and improve your overall health in a sustainable way. These are the 15 best foods to help boost your testosterone levels naturally. If you are looking to boost testosterone naturally, then a healthy balanced diet is always a good idea. As noted above, fortified plant milks (such as soy milk) can be an easy and valuable way to increase vitamin D levels and boost testosterone naturally. Research suggests a few natural testosterone-boosting supplements. Zinc’s another super supplement that’ll help jumpstart luteinizing hormone (LH), as well as follicle-stimulating hormone (FSH) another hormone that stimulates testosterone production. Once in there, your body treats it like estrogen, which means it decreases your testosterone production and can raise your risk of other diseases, including cancer (15). High levels of stress can ramp up your appetite, leading to weight gain (11)—and the accompanying body fat isn’t good for your health. According to studies, having sex is beneficial for boosting your testosterone. Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Vitamin B12 is an important nutrient for keeping your body’s nerve cells healthy, making DNA, and increasing energy. Research shows that competition also seems to spike testosterone levels (36). Smoking can damage your blood vessels and impede nitric oxide production, which is imperative for blood flow for a healthy erection. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. There has been a dramatic surge in the use of testosterone replacement therapy (TRT) over the past 2 decades (39, 76, 77). Although SARMs represent an attractive therapeutic approach, further studies are required for the safe use of these medications (60, 65). Another study showed that SARM-2f, a novel SARM compound, can restore the sexual behavior in castrated male rats (64). Administration of C-6 significantly inhibited spermatogenesis and decreased testosterone concentration, epididymal and testicular size (63). Jones et al. demonstrated that administration of S-23 with estradiol benzoate in male rats led to inhibition in spermatogenesis and the suppression of FSH and LH levels. It's actually the only thing that can boost human growth hormone, which can then also drive testosterone. That's very clearly been shown to boost testosterone and human growth hormone. From weight training to sleep hygiene, find out what works, what does not, and what habits to avoid if you are serious about improving your health and energy levels. “Therefore, people may want to avoid prolonged strenuous exercise (marathon running studies have also shown decreased testosterone) and chronic psychological stress.” Know what helps stress? That's a pretty well-known effect of testosterone, but there's much more to the hormone than upping your jacked levels. Studies show that increasing testosterone helps build a leaner body mass and helps fight age-related muscle deterioration.” Proven Ways to Increase Testosterone Naturally in Males: A Complete Guide for Boosting Hormone Levels 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. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. Both raise levels of a hormone that triggers your body to make testosterone. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. If these men were healthier in general, they would also tend to have higher testosterone levels. Still, one study found vegans to have higher testosterone levels than both vegetarians and meat-eaters . On the other hand, soy protein concentrate has been shown to decrease testosterone levels in some studies; for this reason, it has been proposed as a possible treatment for prostate cancer. Studies suggest this is because of its ability to lower testosterone levels, so for those looking for testosterone boosters, it’s best to consume it in moderation . If you can’t get enough sunlight due to where you live or your lifestyle, consider taking a vitamin D supplement. Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. They also help you push longer and harder during workouts, which can, in turn, maximize the anabolic, and testosterone response (25). Alcohol damages your endocrine system and affects your testes’ ability to produce testosterone. Low levels can affect energy, mood, and bone health, so women can gain benefits from a balanced diet that includes these foods. They may help support healthy levels, but severe low testosterone usually requires professional guidance. In some cases, you might add extra help in the form of the best natural supplements for muscle growth to complement your dietary routine. In contrast, egg whites alone lack these nutrients, so eating the whole egg is more beneficial if healthy hormone levels are your goal. Ashwagandha improves your sleep by significantly improving non-rapid eye movement (57). It improves brain function, lowers blood sugar levels, lowers cortisol levels, and decreases symptoms of anxiety and depression. Abusing substances are also linked to hypogonadism, testosterone deficiency (55). Specifically, SSRIs (serotonin reuptake inhibitors) are bad for your reproductive health and decrease androgens (53). Too low of a dose may not have an effect, whereas too high of a dose can have negative side effects. When shopping for the best vitamins for energy, closely read the label to determine if your desired ingredients are provided in the proper dosages. When shopping for the best vitamins for energy, there are several factors to take into consideration to ensure you select the best one for your goals. Simply put, this is the vitamin you want when you're hoping to reduce fatigue, improve recovery times, and get more out of each session at the gym. People with more muscle mass may benefit from a higher daily dose – as much as 10g taken in two doses of 5g – but this claim is not fully supported by the evidence.Research shows that men who sleep less than five hours per night can experience a significant drop in testosterone production.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.Sources of healthy fats, such as avocados, nuts, and olive oil, are necessary for hormone production.There are many shady companies that produce testosterone boosters that may contain potentially harmful ingredients.Testosterone plays a pivotal role in shaping men’s health. There is no point trying to increase your testosterone levels if you’re burning the candles at both ends, overtraining, overworked and in a state of frenzy. When you’re under stress (be it from lack of sleep, workplace stress, emotional stress, stress from a bad diet, overtraining, etc.), your body releases cortisol. Research shows that men who supplemented with Vitamin D had significant increases in testosterone levels after one year (19). Also, Vitamin D increases testosterone levels. Androstenedione is a weak anabolic steroid used to boost testosterone levels. Individuals with poor stress management skills and unstable social relationships may experience more fluctuations in their testosterone levels. Chronic psychological stress is another potential cause of low testosterone levels, as suggested by scientists from the Physiology & Behavior journal. Small, consistent actions, like improving sleep, managing stress, and eating testosterone-friendly foods, can make a big difference. In fact, an NIH study proved heavy alcohol consumption reduces testosterone levels in the blood. The National Library of Medicine suggests that testosterone levels are reduced in response to stress, including physiological stress, physical stress, and actual stress. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. In fact, as a man’s muscle mass increases, it signals the body to produce more testosterone. Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). Getting quality sleep and meditation are also good ways to decrease stress and lower cortisol. The best ways to manage cortisol are by reducing stress, exercising, and eating a balanced diet. Fenugreek is another herb that has been studied for its ability to increase testosterone levels and improve libido by inhibiting enzymes that convert testosterone into oestrogen. Quitting tobacco is equally essential, as this will not only protect your testosterone levels but also improve overall health. Excessive alcohol consumption is known to reduce testosterone production by interfering with the endocrine system, which regulates hormone balance. Focus on a diet rich in lean proteins, healthy fats, and whole grains while limiting processed foods and sugars contributing to weight gain. So don’t worry if you are not having a lot of sex, as your testosterone levels will be ok without it. While good for your heart, overdoing these exercises may lower testosterone, due to the chronic stress on the body. Those deficient in magnesium and zinc may benefit from increasing dietary intake of foods with these, or of a short course of supplementation. If you want to ensure all that testosterone you’re producing through your weight lifting routine is not being devoured by insulin, you would be wise to cut back on sugary drinks and desserts. ”Testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet”. So it’s not a miracle cure for low testosterone, but it’s a potentially valuable weapon in your arsenal. Pumpkin seeds, sesame seeds, and Brazil nuts are also high in zinc and magnesium, as are cashews, and to a lesser extent, soybeans. Try to limit or avoid alcohol consumption as well as processed foods with trans fats—these can negatively affect your hormone balance. Also, ensure you get enough sleep and maintain a balanced diet. Spread the word and help your bros boost their T-levels too. So keeping stress at bay is key for hormonal balance. Maintaining hormone balance is crucial, making it imperative to quit smoking. It is specifically indicated for men who meet the clinical and laboratory definition of testosterone deficiency. Sometimes, getting enough vitamin D from the sun and food is hard. Taking a daily multivitamin helps support the deficiencies in our diet. Which is another reason why you might want to seek natural testosterone treatment options. Studies show that exercise, sleep, meditation, yoga, mindfulness practices, and other methods can generally decrease stress. A 2006 study (17) found men who did strength/resistance training 3 days a week for 4 weeks saw increased testosterone levels right after the workout and over time. Cardio’s great for heart health, but if you’re looking to up your T levels, you’ll want to focus on strength training to burn fat, increase lean muscle mass and boost your confidence. 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. Everything starts with the foods you eat, though your diet isn't the only thing that could impact your testosterone levels.