✔ A 2011 Phytotherapy Research trial echoed this, showing minimal free testosterone changes and no lasting impact on vitality. Unlock 37% higher testosterone with Adaptophen's science-backed formula. ✅ Fuels muscle growth and rapid recovery To increase your testosterone levels naturally, avoid processed, packaged, and prepared foods, which can increase your weight and lower your testosterone levels. Extra body fat, poor sleep, high stress, low activity, and blood sugar problems all reduce testosterone by increasing inflammation in the body.⁶,⁷ In Australia, testosterone levels drop by about 1% each year on average, with faster declines in men who are overweight. Eating a balanced diet rich in healthy fats, lean proteins, and complex carbohydrates can help increase testosterone naturally in males. In this article, we’ll explore 10 proven ways to increase testosterone naturally in males, covering everything from diet and exercise to stress management and supplements. The best types of exercise to increase your testosterone levels are weightlifting and high-intensity interval training (HIIT). These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body's natural production of testosterone. You don't have to follow the Mediterranean diet to boost your testosterone levels; you can focus on healthy eating habits to see the benefits. Eggs can help maintain healthy testosterone levels because they contain vitamin D and healthy fats. Whatever your training goal, testosterone (or lack of it) significantly impacts your progress. Testosterone boosters are supplements with T-boosting ingredients. 20-30 minutes of sun exposure is enough for optimal vitamin D production. Sun exposure triggers your skin to produce more vitamin D, which plays a crucial role in testosterone synthesis (8). Occasional sweet snacks are fine, but many people consume too many unhealthy carbs. Eating a diet rich in vitamin D, omega-3 fatty acids, and zinc helps support hormonal balance. Finally, avoiding excessive alcohol and sugar intake supports overall endocrine function, helping to maintain optimal testosterone levels. Protein-rich foods, including lean meats, eggs, and legumes, help regulate insulin levels, which can influence hormone balance. The rate of that conversion may be influenced by hormones such as cortisol and testosterone, according to Joe Whittaker, MSc, lead study author and a nutritionist. Turns out, eating a diet very high in protein and low in carbohydrates may trash your testosterone. Leydig cells inside the testes have receptors for vitamin D, which hints at the vitamin’s importance in making testosterone. Unlike most minerals, zinc doesn’t have its own storage spot in the body, meaning you must eat foods with zinc every day to keep things thrumming. Signs of low estrogen If you have low-T symptoms, your healthcare provider might suggest switching to a different medication or changing your routine. It’s important to take medications as prescribed by your healthcare provider. If you drink alcohol often and have noticed any symptoms of low testosterone, it could be worth cutting back on the sauce. We’re just asking you to practice moderation for the sake of your reputation and your T levels. This is because testosterone levels are highest in the morning and gradually decline throughout the day. You can check your testosterone levels at home with our Testosterone Blood Test. Because testosterone levels vary due to several factors, it can be difficult to quote a normal range that covers everyone. It’s present in both sexes but concentrations are naturally much higher in men which is why it’s sometimes termed a male hormone. It plays a crucial role in men’s health, regulating libido, muscle mass, and energy levels. 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. One aspect that has a sizable impact on men's ability to gain muscle is their hormonal status, specifically testosterone. We chose Xwerks Rise as the best overall test booster because it's formulated for strength and energy, two prerequisites for any tough training session. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. But you're in luck, the ACTIVE Reviews Team has formulated a well-researched list of the best testosterone boosters, helping you choose an option that best suits your needs. So if you’re looking for a natural source of zinc that tastes great, start eating strawberries.Hence, eating food that helps rev-up test levels is also essential.High levels of stress increase cortisol, a hormone that negatively impacts testosterone.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 N3on mentioned he had never tested his levels, Tsarukyan made a pointed observation about genetics.Although it’s true that testosterone spikes to a meaningful degree after compound movements, this doesn’t last very long.Over the years, I’ve spent hundreds of hours examining various foods, their nutritional profiles, and their potential to increase testosterone levels.Androgens are male sex hormones, though all genders synthesize some number of androgens. That's very clearly been shown to boost testosterone and human growth hormone. According to a 2015 study, which looked at 399 men aged 65 and older, those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels. The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). These products focus on men who are experiencing symptoms of low testosterone, as natural testosterone levels tend to decline with age. We chose Kaged Test as our top testosterone booster for performance because it has a number of natural ingredients aimed at promoting muscle growth in the gym — and then later improving recovery. While more research is needed to create a firm connection between tongkat ali and increased testosterone production, it may be a helpful tool. “Overall, if someone already has normal testosterone levels and focuses on nutrition and high quality sleep then this supplement will likely have a minimal effect if any,” Pete said. For instance, zinc, a key ingredient, plays a big role in not just testosterone production but also immune function, cognitive function, and prostate health. If you’re a man with low testosterone, exercise may help.They also contain minerals like zinc and magnesium, known to boost testosterone levels.Studies show that if your testicles become too hot, sperm production and testosterone production all decrease (63, 64).In fact, more than 90 percent of the fat in coconuts is saturated fat.However, having optimal levels is also important throughout adulthood and even during old age.If you have low-T symptoms, your healthcare provider might suggest switching to a different medication or changing your routine. 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. 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. Embracing a diet that’s low in sugar and refined carbs but high in protein and healthy fats can support higher testosterone production. Incorporating regular exercise, especially strength training and high-intensity interval training (HIIT), can naturally elevate your testosterone levels. They help maintain healthy testosterone levels naturally. Losing weight through a balanced diet and regular exercise can help boost testosterone levels by up to 30%. Not only do various types of exercises have a positive impact on testosterone levels, but testosterone itself improves body composition. The most effective exercises for supporting testosterone levels are resistance training, endurance training, and high-intensity interval training (HIIT). In one study, the highest testosterone levels were seen in men who took magnesium supplements and did regular strength training. Do testosterone boosters have hormones in them? Low testosterone, a condition known as hypogonadism or low T, can lead to a variety of physical and psychological symptoms in both males and females. In men, testosterone is primarily produced by the testes, while in women, it is produced in smaller amounts by the ovaries. Testosterone is a hormone that plays a critical role in the development and maintenance of male reproductive tissues and characteristics. If you are interested in testosterone boosters, check out our article on the 7 Best Testosterone Boosters. Other studies showing a reduction in body fat percentages confirm its safety for long-term use, making it even more appealing to women. Studies have shown that supplementing with five grams of Ashwagandha for three months increased testosterone between 10 and 22%7. Another way to increase testosterone for women is by taking Supplements to Increase Testosterone. A study from 2015 at the University of North Texas measured bloodwork before and after weight lifting and confirmed a rise in testosterone post-workout. Step 2 - GnRH enters the pituitary gland, at the brain’s base, and stimulates LH (luteinizing hormone) and FSH (follicle-stimulating hormone) production.These fats help regulate cholesterol levels, improve heart health, and support brain function, all of which are important for maintaining optimal hormonal balance.Engaging in relaxation techniques helps the nervous system reset, improving overall resilience to stressors.It could also be the cause of low testosterone, too, as sleep is essential to testosterone production.Processed red meats are also known to have higher concentrations of hormone residues compared with other meats.Any of these treatments should bring your testosterone levels back to where they should be.Cooking methods like steaming or grilling can help preserve the nutrients in testosterone-boosting foods.This 2016 study concluded, 'Workers exposed to high magnetic fields in a power plant had reduced levels of testosterone and this could affect their reproductive function' (93). ✔ A 2021 Maturitas study solidified gains in total/free T, vitality, mood, and lean muscle mass. ✔ A groundbreaking 2022 clinical study revealed men saw a staggering 582% spike in free testosterone over 24 weeks—jumping from 1.67 ng/dL to 11.4 ng/dL—without TRT, injections, or synthetics. Testosterone — the king hormone that powers strength, stamina, sex drive, and mental firepower — starts falling after age 30. They’re chasing the dream of renewed energy, rock-hard muscles, sky-high libido, and laser-sharp focus… Plus, exercise releases endorphins, improving your mood! Probiotics support gut health, which is interconnected with hormonal balance. Munching on lamb, grass-fed beef, pumpkin seeds, and cashews may increase your zinc intake. Zinc is a powerhouse mineral for hormonal health. Low testosterone can reduce your sex drive, lead to fewer erections, and even infertility. If you’ve tried other options and you’re still living with low testosterone, talk to our team about your options. Men with severe symptoms of low testosterone or those who don’t find relief with conservative treatments may be good candidates for testosterone replacement therapy. Our team at Advanced Urology specializes in diagnosing and treating low testosterone. Getting enough sleep is crucial, as adolescent bodies produce hormones primarily during deep sleep. A diet rich in fiber and phytonutrients supports liver detoxification, which is essential for hormone metabolism. A holistic approach is necessary when considering how to build testosterone in women while keeping other hormones in check. How to build testosterone in women while maintaining overall hormone balance? However, it is essential to consult with a healthcare professional before incorporating herbal supplements to ensure safety and effectiveness. A change in diet, lifestyle, and a new exercise regime can make a huge change.Your provider will order lab work for you to help determine if you’re eligible for testosterone injections or another treatment option.This is still a hot topic in the nutrition/health community, so I’ll let you do your own research on this.Our body makes most of its testosterone while the body is at rest.And while testosterone supplements and replacement therapy do exist, they’re not always successful, more research needs to be done into the risks, and they can come with side effects — including messing up your sleep.They’ll greatly increase your overall health and well-being at the same time.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. Catching Those Quality ZZZ’s Exercise regularly, eat well, manage stress, get enough sleep, and be mindful of what you put into your body. However, healthy lifestyle choices can help maintain optimal levels regardless of your age. However, always consult with a healthcare provider before making significant changes to your diet or exercise routine. Supplements can still be helpful for supporting overall performance and body composition, but medication + supplements should be managed responsibly. The protocol is designed to support the systems that influence fat loss and muscle building. Naturally reduces hunger and cravings for easy weight maintenance (even when you're stressed & busy). Packed with anthocyanins and other biophenols, which are proven to block the formation of new fat cells, even if you eat a high-fat diet. Activates AMPK, your body's "master metabolic regulator", which has the same fat-burning and energy producing effects as running hours on the treadmill. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. Carrying extra weight, especially around the midsection, is linked to lower testosterone levels. Building muscle through weightlifting is one of the most effective ways to boost testosterone. But what about the risk of low testosterone levels? In particular, nutrient deficiencies in zinc, magnesium and vitamin D have been linked to lower levels of testosterone. The test will also give you insight into other areas of your health, including liver and kidney function, and vitamin levels. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. 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. The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. You may also experience deeper sleep and very vivid dreams with ZMA.However, observational studies do find an association between higher testosterone and higher vitamin D levels in adults.Here are eight ways to boost testosterone naturally.It’s always good practice to consult a healthcare professional to tailor any major dietary shift.However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane.Circuit training involves performing a series of exercises back-to-back with minimal rest between sets.It starts with the endocrine system, a network that releases hormones into the bloodstream to control various bodily functions, such as activated muscle.And then, I guess, the fourth thing would be getting adequate sleep.Several studies have shown a link between cortisol and testosterone. Using stress-reducing techniques such as meditation and mindfulness is great for reducing stress and improving hormonal balance. Relationships, family, work, events, and so much more can make our cortisol rise and testosterone drop. You do this by increasing reps and sets after every workout and advancing to more challenging exercises as you get stronger. This approach prevents binging and makes it easier to stick to your diet. However, most studies on the testosterone-boosting effects of onion were done on animals. Another popular testosterone-boosting food that's highly popular in the US is avocado. Participants of this study also experienced an increase in LH, which is responsible for stimulating cells in the testes to produce testosterone. As a staple of the Mediterranean diet, olive oil has many health benefits, including lowered risk of cardiovascular diseases and cancer . Additionally, vitamin D is also essential for maintaining strong bones and enhancing your immune system, all of which add to improving your T-levels . By making a few choices about what you eat, you can raise your testosterone levels naturally. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being. So, if you boost your testosterone levels and sex drive, your vibrant sex life will, in turn, boost your testosterone, relieve stress, and reduce symptoms of low testosterone. Recent studies have shown that probiotics may increase testosterone levels, testicular size and weight, and even prevent age-related testicular shrinkage. One study found that Moroccan men who added olive oil to their diets saw an increase in testosterone levels by 17%. Of course, it’s worth noting that research on this topic is still developing, which accounts for the very small sample sizes in many hormone-related sleep studies. In short, stress can be a major testosterone killer, as well as something that you should try to limit for your general well-being. Testosterone levels below this range could indicate that you have testosterone deficiency or hypogonadism. Your body produces testosterone in numerous places, with your testicles producing the largest share. Not only does testosterone affect your physical appearance, but it also has a significant effect on your sexual health. These herbs work by various mechanisms, such as reducing stress or improving metabolic functions, to support hormonal balance. Avoid overcooking, especially with vegetables, to maintain their vitamin and mineral content. Simple recipes like grilled salmon with spinach or a nut-rich trail mix can be both delicious and beneficial for increasing testosterone. It can improve signs and symptoms of low T-levels in men . Additionally, this will depend on various factors such as how low your T-levels currently are, how much you work out, your lifestyle, etc. If you eat simple carbs during this time, they are more likely to replenish your muscles than to be taken up as fat. Rapidly fluctuating blood sugar levels also lead to energy crashes and fat gain. The subjects on the low carb diet had higher protein breakdown rates and lower rates of protein synthesis, i.e., less muscle growth than their high-carb counterparts. Free testosterone. Low testosterone (male hypogonadism). Legere Pharmaceuticals can walk you through several options, including those for weight management, vitality, and wellness. Are you a clinic that wants to offer TRT and HRT supplements to your patients? Whether you’re looking to boost energy, improve mood, or enhance physical performance, small changes can lead to significant results. However, chronic stress has also been shown to dramatically reduce serum testosterone levels in males.But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too.“Elevated insulin suppresses the production of testosterone and other hormones essential for men’s health, including growth hormone involved in muscle growth and strength.”The other studies were on infertile males so it's still too little data to conclude that MP works for healthy men.Discover valuable insights and expert advice to enhance your health journey and make informed, impactful decisions.Vitamin D is an important vitamin that is critical for many areas of your health, including your immune function, bones, muscles, and mental health.A sedentary lifestyle can negatively impact many aspects of your health.If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. Fortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels. Lemons naturally help lower cortisol levels—which can be excessively high due to stress, lack of sleep, and other factors—and thus help encourage testosterone production. 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. So, here we’ll explore various components of a testosterone-boosting diet, including lean proteins, healthy fats, cruciferous vegetables, zinc-rich foods, vitamin D sources, magnesium sources, and fruits and vegetables. Read more about which testosterone foods and diet help increase testosterone levels naturally. Christina is a health staff writer at Fortune with more than a decade of experience crafting engaging content for digital platforms. “Exogenous testosterone is an effective substitute, and has been widely used as a therapeutic intervention to stop or reverse this decline,” she says. As mentioned, for those looking for a more quantifiable intervention, testosterone injections are a possibility. Getting enough (for most of us that’s 7.5+ hours of uninterrupted kip) has been found to be directly related to low T levels in men aged 16-80. As such, he’s used to seeing low T levels as a problem to be overcome, not an insurmountable fact of aging. Ashwagandha Dosage: How Much Should You Take Per Day? Eggs—specifically the yolks—are a solid source of dietary cholesterol, which serves as a precursor to testosterone. Plus, the vitamin D in fish can help reduce Sex Hormone Binding Globulin (SHBG), potentially increasing the amount of free testosterone in your system. Omega-3s may support luteinizing hormone, known to signal the testes to produce more testosterone. Salmon, mackerel, and sardines are packed with vitamin D and omega-3 fatty acids. Compared to other shellfish, oysters stand out with higher mineral density, which makes them a popular choice when focusing on hormone health. That’s because it’s loaded with beneficial saturated fatty acids that aid in testosterone production. As a general rule, you can’t go wrong eating nuts to increase testosterone levels. 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. You need to view supplements as something to supplement your diet and lifestyle with. The latter methods actually involve putting exogenous hormones into your body. Natural test boosters are not the same as TRT (testosterone replacement therapy) or anabolic steroids. Most test boosters available at your local GNC or supplement store will do next to nothing for your T-levels. Additionally, balanced testosterone levels can contribute to improved skin health, better sleep patterns, and enhanced motivation. In this article, we will explore evidence-based strategies for how women can increase testosterone naturally, enhancing energy levels and promoting longevity. Low testosterone levels in women can result in fatigue, reduced libido, muscle weakness, mood fluctuations, and even diminished cognitive function. By taking these steps to boost your testosterone levels, you're not just enhancing your ability to build muscle. Don’ts The thing is, there’s plenty of evidence that the low carb keto diet boosts testosterone (9), but if you’re seesawing in and out of ketosis, any testosterone boost is going to be sporadic. What is true is that if you engage in strength training and up your protein consumption accordingly, you will help produce more powerful muscles that release more testosterone when they’re activated. Research indicates that aerobic exercise will be your best choice and that adding resistance training to aerobic exercise does not speed up weight loss (6). For the purposes of this article, however, we’re concerned with the fact that obesity suppresses testosterone production (5). Despite media campaigns to the contrary, being overweight is not healthy, nor is this dangerously unhealthy state something to be celebrated. We all know that exercise is important for your overall health, but it can also increase your testosterone levels. If you are struggling with low testosterone levels, there are thankfully many things that you can start doing as soon as today to naturally increase testosterone. Resistance training, like weightlifting, is known to increase testosterone levels in the short term. A number of natural herbs and other compounds have been shown to boost the body's natural testosterone production. Helps break down fat cells faster so they can be used for energy, instead of stored on the belly. It also boosts concentration, memory, and brain power. It plays a critical role in semen production and impacts its volume and quality. That’s because Cistanche is known to improve blood flow, extend the intercourse time, boost stamina and performance, reduce premature ejaculation and elevate mental clarity and focus. KSM-66 is the best natural source of Ashwagandha. When inflammation is low, the body can both produce and use the testosterone that’s present. How does all this boost testosterone? Energy levels are usually low when someone is testosterone-deficient, so spinach is beneficial on many levels. It’s crucial to understand what this condition entails and how it affects the body and overall well-being. Low testosterone, commonly known as hypogonadism, is a condition more prevalent than many might realize, particularly as men age. Let’s dive into these nature’s treasures and discover how they can help you maintain optimal hormonal health. Keep it up for five days in the week and your T-levels will be better than ever. Use BPA-free products, avoid plastic containers for food storage, and choose natural personal care products.Whole foods, like fruits, vegetables, and whole grains, provide important nutrients that support hormone levels.Achieving optimal testosterone levels in women requires a multifaceted approach that encompasses nutrition, exercise, stress management, and lifestyle modifications.Beef products, such as beef liver and ground beef, are rich in protein, huge amounts of micronutrients, and a wide range of vitamins .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.If you are struggling with hormonal imbalances, low testosterone, high estrogen, poor libido and low muscle mass, then there is a solution.Chiefly, exercise promotes muscle hypertrophy and reduces fat mass, both of which contribute to optimal testosterone levels.So work on minimizing stress in your life. Lab work can help identify underlying issues like low testosterone or nutrient deficiencies that may require targeted treatment. Getting regular health assessments ensures you stay on top of your hormonal health. Alcohol, especially in excess, disrupts hormonal health. A consistent 7–8 hours of quality rest can significantly impact your levels. Compound movements like squats, deadlifts, and bench presses engage multiple muscle groups and provide the best hormonal response. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. This mineral helps your body make testosterone. If you experience severe or worsening symptoms of low testosterone, consult your healthcare provider for proper diagnosis and treatment. Stress affects hormonal balance and may cause your body to produce less testosterone by elevating cortisol and inhibiting the release of LH. This has been confirmed by a study published in The Journal of Endocrinology, which found that soy isoflavones significantly reduced testosterone and androstenedione levels in animals.4 When N3on mentioned he had never tested his levels, Tsarukyan made a pointed observation about genetics. "He's got incredible health," Kennedy stated matter-of-factly, revealing insights that completely destroy the left's narrative about Trump's fitness for office. Too much caffeine can mess with your sleep, raise anxiety, and even make erection issues worse. Will it make me jittery or mess with my sleep? You don’t need a strict diet or a brutal workout plan to start seeing progress. Do I need to diet or work out for this to work? Many men report feeling changes in energy, focus, mood, and sleep first — often within the first 1–2 weeks. Ranked as the best overall testosterone booster, it contains all-natural ingredients that are safe for women. When choosing your testosterone booster, you should start by looking at products that contain all-natural ingredients. Other common side effects women might suffer from taking a testosterone booster include acne, weight gain, and facial hair growth. Women who take testosterone boosters will have increased libido, endurance, strength, energy, and vitality. If you have any symptoms, taking testosterone boosters would help elevate your levels and improve your everyday life. Yes, it’s important to exercise hard, but it’s even more important to give your body rest so it can recuperate from the damage you inflicted upon it. If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. Exercise boosts testosterone in two important ways. With the exception of ZMA, I didn’t take any other purported testosterone boosters. We only recommend supplements with strong scientific evidence supporting their effectiveness. It has also been shown that muscle growth and performance can be improved with magnesium supplementation.(16) Due to its effect on testosterone, boron is thought to help deal with erectile dysfunction. That's important since having too much estradiol will lower your testosterone. It lowers estradiol (a form of estrogen made mainly by the ovaries) levels by almost half, too. Remember, all hormones use cholesterol as the precursor for production. The same seems to be true for young healthy females. Unfortunately, stress affects the body in ways that have yet to be fully understood. Your body’s ability to produce testosterone is directly linked to your overall well-being. Other Benefits for Bedroom Performance Although dietary zinc is mostly found in animal products, zinc-rich foods include some grains and nuts. Prolonged endurance exercise especially can cause your testosterone to drop. If you increase food intake excessively, you will gain fat, especially around your organs. These mostly natural ingredients are concentrated to produce optimal results. It is therefore recommended to keep your workouts between minutes and minimize rest periods to maximize your testosterone response. You might think that more is better when it comes to exercise. These two hormones have a balanced relationship, in that the higher your levels of cortisol, the lower your testosterone levels may be. The loss of REM sleep, loss of deep sleep, increased awakenings, and low sleep efficiency can all contribute to lower levels of testosterone. You should be getting at least seven to nine hours of sleep each night to maintain optimal testosterone levels. Consuming considerable amounts of bread, pastries, and desserts can make you more likely to experience low testosterone levels, and you may be at an increased risk for developing hypogonadism. After his peak, production and testosterone levels typically drop between one and two percent each year. While some may consider using supplements to boost testosterone levels quickly, it is essential to prioritize natural methods first before turning to artificial means. Additionally, certain foods like nuts, seeds, lean meats, and leafy greens are known to support healthy testosterone production. Boosting testosterone levels naturally is a topic of interest for many individuals looking to enhance their overall health and well-being. Your journey to a healthier, more vibrant life starts with taking that first step toward proactive health management. Testosterone replacement therapy (TRT) is widely recognized as the standard treatment for low testosterone. A sedentary lifestyle can negatively impact many aspects of your health. Testosterone acts like a messenger telling our body what to do. It is a steroid hormone from the androgen family. Testosterone is a hormone produced primarily in the male testicles and, to a lesser extent, in the female ovaries. If you’re carrying extra pounds, losing weight through a combination of diet and exercise can help increase your testosterone naturally. Keep in mind that although dietary recommendations to raise testosterone levels in women encourage the consumption of healthy fats and carbohydrates, it is best to avoid saturated fats and refined carbohydrates. Yes, combining regular exercise, especially strength training and high-intensity workouts, with a diet rich in testosterone-boosting foods and supplements can amplify the benefits. Avocados are loaded with healthy fats and are a great source of vitamin E, which is crucial for testosterone production. Testosterone replacement therapy (TRT) can raise testosterone levels and help ease symptoms of male hypogonadism. Supplements can fill gaps in nutrition but shouldn’t replace a healthy diet. Total testosterone levels should always be tested before initiating testosterone replacement therapy. Any balanced diet that includes testosterone-friendly foods is a good option. A study of active young men found that drinking two cups of pure pomegranate juice each day for three weeks helped with muscle recovery, reduced inflammation and saw an increase in testosterone. Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. Carrying extra weight can lower testosterone levels and have a negative effect on other hormones. If you have low testosterone, improving your diet could increase testosterone levels. Making some simple lifestyle changes can increase natural testosterone production. Your overall health and your lifestyle contribute to your body’s testosterone production, too. Most testosterone is released while you sleep. These changes are easy to blame on stress or getting older, but they could be signs of low testosterone. If your doctor can identify the source for declining levels—for instance, weight gain or a particular medication—he or she may first address that problem. In most cases, men need to have both low levels of testosterone in their blood and several symptoms of low testosterone to go on therapy. Doctors diagnose low testosterone based on a physical exam, a review of symptoms, and the results of multiple blood tests since levels can fluctuate daily. We all know that increasing testosterone in men has several benefits, but what happens when you boost T levels in women? 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. Some initial studies have found that Vitamin D may help raise your testosterone levels, but more research is needed. But testosterone has a significant role in overall health and well being as well. Testosterone even improves the sex drive in females—it’s the ultimate libido-boosting hormone! It’s crucial to the health of male sexuality and reproduction by increasing libido, sperm count, and sexual pleasure. You don’t need to adopt a low-carb diet, especially if you need energy for workouts. Scientists at the University of Tsukuba in Japan found a link between high blood pressure and low testosterone (4). Getting enough sleep starts with going to bed earlier. Many people see sleep as a luxury, often sacrificing it for work and family commitments. If your T-levels are low, it doesn’t mean your workouts are pointless. It helps build muscle, strengthen bones, as well as contributes to hair growth, mood and cognitive function. Everlywell offers health and wellness solutions including laboratory testing for wellness monitoring, informational and educational use. Make sure you sleep in a quiet, comfortable space. The more important thing here is sleep quality. Getting high quality essential amino acids will help improve muscular strength and endurance, build lean body tissue, and burn fat. A sedentary lifestyle depletes testosterone, but so does over-training. Do large muscle group, compound exercises such as squats, lunges, bench press, T-bar rows, pull-ups, overhead press, etc. Be sure to lift heavy!! Avoid electronics, sugar, caffeine, heavy foods, and stress close to the bed. 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. In addition, certain supplements can raise levels, and medically supervised hormone replacement therapy is available through qualified health care practitioners.We often hear that what we eat or how much we exercise can speed up or ‘boost’ our metabolism.They include losing muscle mass, experiencing mood changes, and having a lower sex drive.Your journey to a healthier, more vibrant life starts with taking that first step toward proactive health management.Once zinc levels were restored to normal via oral administration of supplements, testosterone was increased along with sperm count.PeakErect® is a natural dietary supplement and is not intended to diagnose, treat, cure, or prevent any disease.Testosterone is the main male sex hormone, produced mainly in the testicles. Best Ways to Boost Testosterone Levels Naturally & Quickly If you’re going to go on a low-carb diet for whatever reason, be sure to work in a large carb-refeed once a week. Excess protein without fat can also cause insulin spikes. For comparison, an equivalent meal having the same effect on blood sugar levels would include three slices of toast with jam, a cup of sweetened tea and canned sweetened puree. And I recommend you also avoid it (in particular soy isolates) if you’re seeking higher testosterone. Zinc and magnesium are essential minerals for testosterone production. Vitamin D plays a crucial role in testosterone production. Cortisol and testosterone have an inverse relationship; when cortisol levels are high, testosterone levels tend to be low. D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term. If you are overweight or obese, weight loss and, perhaps especially, exercise may help boost your levels without medication. Active men with normal testosterone levels, especially those who lift weights, will likely not see much of a benefit from taking them. Testosterone boosters may help some men increase their levels slightly, in turn allowing them to gain and maintain muscle mass. Women's Health In this article, we’ll explore 10 exercises that may naturally boost testosterone levels and enhance your health. To raise testosterone levels naturally for teen boys, get your muscles pumping with high-intensity exercise, such as playing soccer, swimming, or lifting weights. So if you are wondering how to increase testosterone naturally, read on for all the best lifestyle tips, supplements, and foods to finally reclaim your hormone health. The researchers concluded that a high protein diet that also includes magnesium and zinc, combined with weight training, supports healthy testosterone levels.⁶ Unhealthy weight gain and high percentages of body fat can cause reduced testosterone levels. Supplements You want to boost your testosterone, but without ingesting a drug. You may be prescribed testosterone replacement therapy, and doctors will recheck your levels and talk to you about symptoms regularly. They increase testosterone but come with many side effects, like male breast growth, heart problems, high blood pressure, and testicle shrinking. There are simple things you can do to boost testosterone naturally. A man's general health also affects his testosterone levels. Natural increases in testosterone are much preferable to giving testosterone, because it is sustainable, healthy, and good for the testicles. While good for your heart, overdoing these exercises may lower testosterone, due to the chronic stress on the body. Also, Vitamin D increases testosterone levels. It is well established in the literature that chronic endurance training suppresses testosterone levels in men. Studies show that the good old squat made the body produce more growth hormone and testosterone than a machine working similar muscles (18). In fact, higher intakes of polyunsaturated fats (e.g., canola oil, sunflower oil, soybean oil, safflower oil, margarine, etc.) are linked to lower testosterone levels (14 & 15). After one week of less-than-ideal sleep duration testosterone levels decreased by 10–15%. When testosterone levels dip below the norm, our ability to function at peak capacity diminishes. Testosterone is a naturally occurring hormone that governs various vital bodily functions and is integral to multiple physiological systems. Highly nutritious cereals such as steel-cut oats have high levels of many types of B vitamins, which are great at helping produce testosterone. The entire range of citrus fruits is great for adding testosterone to your hormone levels, but lemons are particularly effective. Beef products, such as beef liver and ground beef, are rich in protein, huge amounts of micronutrients, and a wide range of vitamins . As such, it is a good starting point for a good dietary choice. Your health provider can provide medical advice and a cholesterol check if you are concerned. Potential causes of low testosterone include a low-fat diet, underlying health conditions, metabolic imbalances, poor sleep, and chronic stress. Regular alcohol consumption can impact testosterone production through several mechanisms, including disrupting hormone regulation, straining liver function, and impairing metabolic health. Long walks, time in nature, connecting with loved ones, and engaging in hobbies are excellent ways to reduce stress and promote healthy testosterone levels. Finally, restricting calories in dieting or overeating can disrupt hormone levels as well. But don’t just pay attention to what’s going into your body, it’s calorie intake or restriction that plays a role in healthy eating, as well. What you eat impacts hormone levels including testosterone. There is also some suspicion that chemicals play a role in declining testosterone levels. Studies show that exercise, sleep, meditation, yoga, mindfulness practices, and other methods can generally decrease stress. There aren’t any studies of the effects of onions on human hormones, but with such significant effects in rodents, it’s worth adding to your diet. Ginger improves nitric oxide count and blood flow, which puts your body in the “mood.” In a University of Tikrik study, consuming ginger raised testosterone by 17%. The reason for this may be that probiotic microbes convert stress-related cortisol into testosterone derivatives, as found by Phillip Hylemon at Virginia Commonwealth University. Pure pomegranate juice can also lower cortisol levels and enhance testosterone by 24% on average. A University of Texas Austin study found that cortisol blocks the production of testosterone. Researchers have noted that this is probably because the more fat you have, the higher your aromatase enzyme activity which converts testosterone to estrogen. Well, one popular belief is that the large increase in testosterone caused by the use of heavy compound movements is what makes them so effective. Study after study has demonstrated testosterone’s ability to enhance muscle growth. But, of course, when it comes to muscle growth, it's not all about the hormones. Most testosterone release occurs during sleep, particularly during the rapid eye movement (REM) stage. Often referred to as the “male hormone,” it’s essential for both men and women. Testosterone is a hormone produced primarily in the testes for men and in smaller amounts in women’s ovaries. Now get out there and make those hormones dance! As you twist from side to side, imagine you’re wringing out extra testosterone from your torso. It’s like a hormone-producing meditation – om my gains! Eat plenty of fermented foods, such as kimchi, sauerkraut, kefir, and kombucha. Remove toxic, non-organic ingredients in your food, beauty, body, and cleaning products. It is important that you improve your detoxification pathways to support your body. The best magnesium and zinc rich foods include eggs, grass-fed animal products, raw cacao, and pumpkin seeds. Vitamin K2 optimizes the absorption of D3 and further enhances your health. Below are 29 strategies proven to increase your testosterone. The benefits of TRT include improvements in libido and sexual function, muscle mass, mood, and energy levels10. Likewise, underweight men may also experience symptoms of low testosterone9. Improving both the duration and quality of your sleep can help balance these levels as you get older, and set you up nicely for the day ahead. Most common drugs to raise testosterone include hormone medications and birth control pills. This results in the balance of estrogen and progesterone, which has a balancing effect on other important reproductive hormones, like testosterone. They can include herbal and hormone-regulating supplements. Also, focus on exercises that work a large number of muscles, such as deadlifts or squats. If you have symptoms like fatigue, difficulty concentrating, and low mood, sleep deprivation and being out of sync with your circadian rhythm (more on that soon) may be to blame. Testosterone is a hugely important hormone — not just for men’s health and not just for your sex life. But that’s not a reason not to do all you can naturally. No, the results will not be as dramatic as unnatural enhancements, such as anabolic steroid or testosterone use. Avoid processed foods, trans fats, excessive sugar, and alcohol. Consistency with diet, exercise, and lifestyle changes is key. Vitamin D plays a crucial role in hormone regulation, including testosterone. Chronic stress is a major contributor to low testosterone in males. 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. These essential amino acids and especially the concentrated branched chain amino acids leucine, isoleucine, and valine, stimulate muscle protein synthesis. The training session should be short (5-30 mins) and have very little rest periods between sets. Meal timing can influence hormones like testosterone. Balanced diets include proteins, fats, and carbohydrates. Extra virgin olive oil is particularly beneficial due to its richness in monounsaturated fats and vitamin E, which serve as antioxidants. These fats support cell membranes and hormonal health overall. Fish such as salmon also provide good protein plus other testosterone-boosting nutrients. Potatoes supply complex carbohydrates, fueling energy and supporting testosterone production—avoid processed carbs like pizza or fast food. Instead, focus on maintaining muscle mass, choosing the right types of foods and paying attention to basics, such as drinking plenty of water and getting restful sleep. However, women tend to consume fewer calories per kilogram of lean body mass and burn fat more preferentially during exercise than men. If you suspect a sleep disorder may be interfering with your rest, talk to your healthcare provider about how you can investigate and address your concerns. While research on the relationship between poor sleep and low testosterone is not conclusive, it’s generally beneficial to maintain good sleep hygiene. If you have anxiety or uncontrolled stress, talk to your healthcare provider about strategies to manage it effectively. Testosterone levels can rise in response to exercise. Regular exercise reduces your risk of an abundance of health conditions and diseases. Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. Studies have shown that overtraining can reduce testosterone levels significantly. If that’s your philosophy towards exercise, you might be sabotaging your testosterone levels (as well as your 20 Mile March). There are several supplements on the market claiming to be natural testosterone boosters.