It helps to encourage healthy sperm production, which is connected to high testosterone levels. Make sure, too, that you aren’t pairing red meat with other traditional, unhealthy Western foods, such as those high in salt, trans fats, and processed ingredients. By adding testosterone-boosting foods to your diet and avoiding those foods that kill testosterone, you are making a proactive choice for your health and overall well-being. Introducing foods that boost testosterone and making informed lifestyle changes can play a significant role in maintaining and even enhancing our testosterone levels. For instance, one study consisting of rats found that garlic supplementation, when paired with a high-protein diet, helped increase testosterone production in the testes (36). Studies suggest that pomegranates, citrus fruits, and certain berries like blackberries and raspberries may help increase testosterone production. Chronic stress can lead to hormonal imbalances and lower testosterone levels. Try to get 7–9 hours of sleep every night for optimal testosterone levels. Ginger — The Everyday Testosterone Tonic 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. If you suspect you have low testosterone or are experiencing symptoms related to hormonal imbalances, it's recommended to consult your healthcare professional who can run labs to assess your hormone levels. It's important to note that testosterone levels can vary throughout a person's life and can be influenced by factors such as age, genetics, health status, and lifestyle choices. Testosterone boosting supplements, like Testofuel, are also a great option for optimal testosterone production. Without high testosterone levels, your motivation, body composition, and even success take a plunge. If you have high BMI values, making efforts to lose weight can significantly boost your hormone health. Obesity can lead to lower testosterone levels. The largest improvements in testosterone levels are seen with moderate- or high-intensity resistance exercises. In terms of fertility, adequate levels of testosterone are essential for sperm production. As men age, they typically experience a decline in testosterone levels. However, chronic stress can lead to elevated cortisol levels, disrupting sleep patterns and leading to insomnia. Maintaining a dark sleep environment can support melatonin production, promoting better sleep quality. Its production increases as darkness falls, helping to regulate our sleep-wake cycle, or circadian rhythm. Melatonin, often dubbed the sleep hormone, is produced by the pineal gland and signals our body that it’s time to wind down. Vitamin B12 plays a vital role in the production of energy in our bodies from the foods we eat. While the estrogen/testosterone relationship is often exaggerated in the negative, there is no exaggerating the negative effect of cortisol on testosterone levels. Within an hour or so after sex, your testosterone levels will probably return to where they were. Instead, it seems men who have regular vigorous sex see an increase in testosterone because sex is a form of aerobic exercise, and exercise can boost testosterone (19). You might have read that thinking about sex can cause a rise in testosterone levels. You'll want to focus on complete proteins that contain all essential amino acids while providing additional testosterone-boosting nutrients. Getting adequate selenium from Brazil nuts and fish also supports ideal testosterone function. Understanding which ingredients support this essential hormone will help you make smarter choices at your next meal. Many plant milks and low-fat milks are fortified with vitamins, so you can make sure you are getting the essential nutrients to make your bones strong while increasing your sex drive. They are great sources of zinc, fiber, and plant-based protein, so you can protect your heart while optimizing your sexual health. These bivalves and crustaceans are full of zinc and protein while still being incredibly low-fat. So not only is that Tuna steak good for increasing your levels of testosterone, but it’s also a great choice for fending off heart disease. The anabolic effects include increased lean muscle mass, strength, and bone density. High in essential fatty acids (EFA), they’re jam packed with Omega-3s. Funwithfood / Getty With your support, Houston Methodist provides exceptional research, education and care that is truly leading medicine. It's often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. AvocadoAvocados are packed with monounsaturated fats, vitamin E, and potassium, all of which support hormone synthesis and maintain healthy cholesterol levels essential for 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. Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. Additionally, foods that are high in protein, such as eggs and fatty fish, can provide the building blocks necessary for testosterone production and may help support healthy testosterone levels. In some cases prescription medications will be needed to get your testosterone levels within the normal range, thus it's always best to consult your doctor before starting any supplements. These supplements are mostly used by men, as they produce higher testosterone levels than women. While reducing your training volume will likely help normalize your T levels, some runners may consider alternatives such as taking a testosterone booster. We like that this supplement supplies many of the top testosterone-boosting ingredients in science-based doses—a perfect accompaniment to a weight-loss diet. Men with naturally lower testosterone levels will likely see the most weight loss benefits from such a supplement. We’re committed to providing informative and personalised answers to support your decision-making process. Luke has a special interest in men’s health and vasectomy procedures. Always seek the advice of your health professional with any questions you may have regarding a medical condition. Foods rich in zinc include oysters, beef, crab, lobster, pork, chicken, pumpkin seeds, yoghurt, and lentils. Incorporate pomegranate juice into your diet in moderation as part of a balanced approach to nutrition. Healthy fats may also help with supporting testosterone production. Aim to include a variety of colourful vegetables in your diet to ensure a diverse intake of antioxidants and other essential nutrients, which may support healthy hormone levels. This, in turn, may help maintain healthy testosterone production and overall hormone balance. Vitamin D is a fat-soluble vitamin that plays a crucial role in various bodily functions, including calcium absorption and hormone regulation, such as testosterone production. In this article, we’ll explore the best potential foods that boost testosterone and how they might play a role in testosterone production. Testosterone affects mood and energy levels, with low levels linked to fatigue and depression. Activities like exercise, listening to music, and achieving small goals can boost dopamine production, enhancing mood and motivation for tackling daily challenges. It’s like the body’s natural appetite suppressant, keeping our food intake in balance. Leptin, produced by fat cells, is the hormone that tells our brain when we’ve had enough to eat. To keep ghrelin in check, it’s essential to maintain a balanced diet and ensure adequate sleep, reducing the temptation for midnight snacking. Additionally, tuna meat is high in protein, which can also help boost testosterone. When it comes to body composition, another study looked at men who did resistance training, like weightlifting. Fenugreek (Trigonella foenum-groecum L.) contains natural compounds called furostanolic saponins, such as protodioscin, which seem to help increase testosterone. Endocrine disruptors are chemicals that can interfere with hormone production and balance. Within an hour or so after sex, your testosterone levels will probably return to where they were.The more times you eat, the more times your testosterone goes down.Sources of healthy fats include avocados, nuts (almonds, walnuts, pistachios), seeds (chia, flax, pumpkin), and olive oil.Their formula includes vitamin A, vitamin E, vitamin D, and vitamin B12, all of which play a role in energy metabolism.Olive oil increases the activity of the enzymes involved in the production of testosterone, while also boosting the levels of antioxidants in your Leydig cells.Combine these with exercise and good sleep, and you’ll notice improvements within weeks.Obesity also affects iron metabolism , and iron dysregulation may further contribute to low circulating total T levels 22,23.Add fresh ginger to your smoothies, tea, or stir-fries for a spicy flavor and a hormone boost. Studies show that taking ginger can greatly raise testosterone levels. Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar. When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City. We've selected Ritual's Essential for Men Multivitamin to represent the best for men category due to its unique formulation of vitamins and minerals that are important for men's health and promote good energy levels. These particular vitamins are often lacking in people's diets, so supplementing with the best vitamins for energy may help prevent fatigue and tiredness. If you have done all of these things and your testosterone levels are still trending low or you are still experiencing symptoms, then would be the time to talk to your doctor to see if testosterone replacement therapy would be right for you. On the other hand, if you are an active male who has normal testosterone but is looking to increase it, you may be wasting your money by purchasing a test booster as you may not get the results you're looking for. Thankfully there are a few testosterone boosters that are effective and safe. In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health. This last ancient superfood is one easy way to achieve optimal health. That last vitamin is noteworthy, since a study (20) revealed concentrations of serum vitamin D were positive predictors of total testosterone. Research often correlates those latter two ailments with reduced testosterone levels in males. A 2018 study (13) focusing on supplementing male volunteers with the vitamin showed bolstered testosterone and sexual function. They’ve been hailed for thousands of years in many countries as one of the best foods for health, as well as for prosperity and fertility. 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. To this point, many of our suggestions for boosting testosterone have involved dietary adjustments. Still, many guys want to know if bigger muscles by themselves will generate higher serum testosterone levels. The goal of resistance training in this case is to boost testosterone levels. There have, however, been animal tests that have concluded that ginger can indeed boost testosterone levels (24). These functions are crucial for overall health. Testosterone greatly impacts muscle mass and strength. However, many men with low testosterone may never exhibit symptoms. Women also have testosterone but in much smaller amounts. Beets are one of nature’s most powerful foods when it comes to promoting better blood circulation. Omega-3 fatty acids, found abundantly in fatty fish like salmon, tuna, and sardines, do wonders for your sexual health. These oceanic treasures are packed with zinc, a mineral that plays a critical role in sexual health. This is no surprise considering vitamin D acts like a hormone in the body. Healthy fats like walnuts, wild caught fish, chia seed, flaxseed, avocado, and olive oil, are needed to make testosterone. High levels can increase the risk of sleep apnea and infertility and raise cholesterol levels, increasing risk for heart attack, cardiovascular disease, or stroke. Zinc is directly involved in testosterone production and sperm health.Since your body uses this time for hormone synthesis, it is vital to get enough with studies even showing that poor sleep can result in a decrease (5) in testosterone levels.The best thing about Extra Virgin Olive Oil is that it goes with all of the other food on this list.Aside from its anti-aging properties, extra virgin olive oil boosts serum testosterone levels among male adults, according to this study.If you want to protect your testosterone levels you need to stick in the slower to moderate fat loss range.Lifestyle and metabolic approaches to maximizing erectile and vascular health.Protective action of melatonin on diabetic rat testis at cellular, hormonal and immunohistochemical levels. In fact you can whip up a hormonally nourishing health-bomb of a salad in few minutes with this recipe that includes; This classic guacamole recipe combines all of the T-boosting goodness into the ultimate Mexican dipping experience. Eat.Why exactly is the lamb stew testosterone-friendly? Olive oil Again, these substances show promise, but the studies referenced above all conclude that more research is needed to understand how and to what degree they might increase testosterone levels. Testosterone is the sex hormone responsible for developing the penises and testes, strengthening and enlarging muscles and bones, producing sperm, deepening the voice, stimulating the growth of facial and pubic hair and maintaining a healthy libido or sex drive.² Low testosterone levels can result from a combination of natural ageing and lifestyle or health-related factors. These fats help support heart health, brain function, and nutrient absorption when consumed in moderation. Sources of healthy fats include avocados, nuts (almonds, walnuts, pistachios), seeds (chia, flax, pumpkin), and olive oil. A multivariate linear regression analysis was used to explore variables that could independently predict serum total T levels. Dietary pattern scores that were derived from each participant represented the sum of food intake variables weighted by the corresponding factor loading. Total T and sex hormone-binding globulin (SHBG) were measured by an electrochemiluminescence immunoassay (Cobas E601, Roche Diagnostics, Mannheim, Germany). RBC aggregation was defined as the critical shear stress (CSS), which was the minimum amount of force required to disperse RBCs . Remember, reducing stress isn’t just about feeling better—it’s about optimizing your body’s hormonal balance and overall well-being.Lemons and other citrus fruits are excellent diets for raising testosterone levels in the body.Our circadian rhythm is like an internal clock, influenced heavily by hormones such as melatonin and cortisol.One unique ingredient in this supplement that isn't typically found in all test boosters is DIM (Diindolylmethane), an aromatase inhibitor that can prevent the conversion of testosterone into estrogen.Ginger has long been used in traditional medicine, and recent scientific investigations confirm its role in enhancing testosterone levels.Low testosterone is becoming more and more common and we are seeing it at alarming rates in younger males.This is likely due to exercise’s already positive effect on testosterone. There is little evidence that consuming protein will, by itself, elevate levels of testosterone in the blood. Despite media campaigns to the contrary, being overweight is not healthy, nor is this dangerously unhealthy state something to be celebrated. To really enjoy the testosterone boosting benefits of weight training, you need to do what are called “compound lifts”. When this happens, your body responds with, among other things, testosterone to affect repairs and provide the impetus for growth. 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. Luckily, there are vegan foods that can help boost this important hormone! Balance it with other sources of protein and healthy fats for best results. Some studies suggest garlic may help lower stress hormones like cortisol, which compete with testosterone in the body. Regular intake may help protect testosterone levels from dropping due to stress and inflammation. Too much estrogen in the body can lead to a buildup of fat storage and interfere with muscle growth. The most common way to increase your T levels naturally is to add red meat, eggs, and fish to your diet, but what if you’re a vegan? The body produces testosterone in both men and women to regulate body mass, work with other hormones, and control sex drive. Achieving and maintaining an ideal body composition is one of the most effective ways to naturally boost testosterone levels. Fortunately, there are several natural strategies to optimize and sustain healthy testosterone levels. A 2021 systematic review and meta-analysis of nine studies totaling 206 participants found that low-fat diet decreased testosterone levels in men. It significantly increased their testosterone levels and muscle strength compared to a placebo group. A healthy level of testosterone can lead to higher energy levels as well as an increase in strength and virility. Since that’s the only physician-recommended reason to boost your testosterone in the first place, there’s not a lot of benefit to be gained unless you happen to find testes tasty. However, the brief testosterone boost you may experience from these meals won’t be enough to resolve any medical issues. Unfortunately, proven natural testosterone boosters are few and far between, says Dr. Diamandis. Research shows that getting enough zinc is important for keeping testosterone levels healthy. Protein helps build muscle, which is connected to keeping testosterone levels healthy. Finding ways that work for you to manage life’s stressors is not only great for increasing testosterone levels but also for maintaining an overall healthy lifestyle! Not only does a balanced diet help to support testosterone levels, but it can also help to keep your body running smoothly. What Foods Decrease Testosterone? Thus, it’s not only recommended to take oysters (or Zinc-rich food and supplements) to promote testosterone production, it may actually be necessary for a better sexual life in the later years. Oysters are rich in zinc—one of the most important minerals to positively affect testosterone levels. In fact, research published in the IASJ found that taking ginger supplements for 3 months increased testosterone levels by 17.7% in a group of men who have fertility issues. A healthy plant-based diet must include beans, as well as lentils, chickpeas, and other legumes in general. Incorporating shellfish into your diet is a good way of ensuring your body gets all the necessary building blocks required to easily and effectively produce all the testosterone it needs. Lemons are also rich in vitamin A, which is necessary for the synthesis of testosterone and may help lower estrogen levels, thereby increasing the potency of testosterone. That is because cabbage contains indole-3-carbinol, which has been shown to aid in testosterone production and proper function. Eggs are rich in numerous vitamins, including vitamins A, B2, B5, B12, B6, K, E, and D.This is no surprise considering vitamin D acts like a hormone in the body.The minerals, nutrients, proteins, lipids, vitamins, and other ingredients in milk have been shown to boost testosterone production and overall health.Testosterone greatly impacts muscle mass and strength.Inflammation in the body can lead to hormonal problems too.Coconut oil is another healthy fat that can help boost testosterone.Unfortunately, zinc deficiency is prevalent throughout the world, and this article shows how important it is for regulating serum testosterone levels. This includes vitamin B9, also known as folic acid, which is key to the formation and growth of red blood cells (19). Our bodies need them so they can partially convert into energy for our muscles. But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts. When a cereal is fortified it means missing minerals and vitamins have been manually added in order to provide nutritional value. Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. While there are many foods that can help boost testosterone, there are also some foods that can lower testosterone levels. They also contain vitamin B6, which helps reduce stress and supports testosterone production. Avocados are rich in healthy monounsaturated fats, which help with hormone production. Nuts and seeds are rich in healthy fats, which are important for hormone production. That’s why eating the right foods to support healthy testosterone is so important. If you experience any of these symptoms, you should make an appointment with your healthcare practitioner to get your levels checked. Most often this is caused by unhealthy lifestyle choices such as smoking, drinking, not exercising, or being overweight. In the world of testosterone boosters, there are a lot of shady companies that may not have your best interest in mind. If you rest less during a busy work week, you can catch up on the weekends to increase your testosterone levels. » Increase your testosterone levels with science-backed recommendations and live healthier, longer A lot of men have sleep apnea and that can make a big difference in their natural testosterone production. That can result in changing energy levels and also mess with the natural circadian rhythms that reflect your testosterone production. On the other hand, homemade foods, noodles, and dark green vegetables were negatively correlated with dietary pattern scores (factor loadings of ≤−0.20). Obesity and low serum testosterone (T) levels are interrelated and strongly influenced by dietary factors, and their alteration entails a great risk of hypogonadism. Effect of vitamin D supplementation on testosterone levels in men. After 20 weeks of restriction, each participant’s testosterone levels fell by a shocking 73%! I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. Excessive alcohol consumption can actually lower (3) your testosterone levels. Lowering excess body fat can help reduce inflammation and improve hormone signaling, but being too lean can backfire, reducing testosterone production due to energy stress and inadequate leptin signaling. To optimize your testosterone levels, you don’t only need the proper amounts of vitamins and minerals; you also need to sleep well, exercise, and keep a healthy weight. You can achieve that naturally by eating anabolic foods that boost testosterone production, having enough sleep, and, well, exercising. As a healthy liver is crucial for balancing hormones, including testosterone, eating like this is a fantastic way to support testosterone production. Your body can use the healthy saturated fats of butter to build up steroid hormones such as testosterone. Being a vegetarian doesn’t limit your ability to boost testosterone. Consult a doctor for the correct dosage to maximize natural testosterone boosting for vegetarians. Indian studies show that regular fenugreek consumption increases testosterone and libido while improving strength and stamina. Fenugreek seeds (methi dana) are a cornerstone of Ayurvedic medicine and a proven vegetarian testosterone booster. Coconut oil also has antimicrobial properties that support gut health. Add fresh ginger to your smoothies, tea, or stir-fries for a spicy flavor and a hormone boost. Ginger also supports digestion and can help reduce muscle soreness after exercise. Legumes are also a good source of iron, which is important for energy levels and overall health. Try adding these veggies to your meals a few times a week for a hormone boost. Look closely to the ingredient list and you’ll see that almost everything on it has a positive effect on testosterone production;Achieving and maintaining an ideal body composition is one of the most effective ways to naturally boost testosterone levels.This is because they tend to work multiple muscle groups at once, demanding a higher anabolic output from your body.Consuming foods rich in healthy fats, proteins, minerals, and antioxidants, combined with stress management, regular exercise, adequate sleep, and supportive herbs, provides a holistic approach to hormonal health.Regular eating patterns may help maintain consistent hormone production.These simple habits help your body work better and naturally support hormone balance.Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9).Some studies suggest pomegranate juice can support testosterone levels while also being good for heart health and blood pressure. Can dietary changes impact my testosterone levels? For men, the hormone testosterone is a major driver of these feelings. Moderate exercise can elevate testosterone and semen levels (49), as well as improve brain function, self-esteem, and mood (50). A great way to shed some unwanted pounds is not to “go on a diet”—which is often perceived as a temporary measure—but rather, to change up your daily dietary lifestyle. 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. Surprisingly, eating spicy foods can have a positive effect on boosting your testosterone levels. It’s no surprise that having too much body fat is damaging to your overall health and testosterone production (49). Since fasting helps you lose weight and body fat, it increases your testosterone levels even more. From food, you get about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it—putting you at risk for a deficiency. You can consciously decide to change your diet by deliberately choosing a variety of healthy meals. As a result, it is extremely important to incorporate regular exercise into your daily schedule in order to boost the production of testosterone. Yes, there are a variety of natural strategies you can use to raise your testosterone levels. These foods are high in carbohydrates, proteins, and both magnesium and zinc. “Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process.” That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. Some of the most common symptoms of this condition include low sex drive, erectile dysfunction, down or depressed mood, fatigue, moodiness, and irritability. No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. Exercise shouldn’t be manipulated solely for testosterone gains but rather integrated as part of a holistic strategy for health, vitality, and well-being.Porridge oats are rich in B vitamins which are essential for healthy testosterone synthesis.Some of these signs and symptoms can be caused by other factors, including medication side effects, obstructive sleep apnea, thyroid problems, diabetes and depression.Testosterone is key for reproductive health, muscle strength, and mental well-being.Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels.The latest research shows that certain natural foods, such as pomegranate, can boost testosterone by up to 24% in just two weeks.Furthermore, oysters are a good source of omega-3 fatty acids, contributing to the overall well-being of the endocrine system. best ways to naturally boost testosterone Magnesium is involved in various biochemical processes, including hormone production. This adaptogenic herb has been a staple in Ayurvedic medicine for years due to its ability to help manage stress and cortisol levels. While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. As with any sort of health problem, sometimes we can use a little extra support when it comes to our healing journey. I may sound like a broken record because I recommend sleep for almost everything, but when it comes to hormone balance sleep reigns supreme. Antioxidants found in various foods can neutralize free radicals and reactive oxygen species, thereby reducing oxidative stress and supporting optimal testosterone synthesis. Antioxidants play a role in supporting testosterone levels by counteracting the harmful effects of oxidative stress. Healthy oils, particularly those rich in monounsaturated fats like olive oil, play a significant role in testosterone production. Additionally, magnesium's role in reducing oxidative stress and improving metabolic profiles further supports a positive impact on testosterone levels. 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. It turns out men that smoke have slightly higher testosterone levels than men that don’t partake in this vice. Surprisingly though, some research has proven it to be beneficial for increasing testosterone production (33). A 4-week 2007 study showed that strength training increased testosterone (5). Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). This helps improve your body composition, build more muscle, and lose more fat. The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Strength training has a host of benefits for your body, and it’s one of the best ways to naturally increase your testosterone. Coffee in moderation can improve your testosterone levels when combined with resistance training (31). One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts (27). Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26). Below, we'll explore how you can naturally increase its levels with enough dedication. Testosterone, the primary male sex hormone, is essential for numerous functions like growth, cognitive function, and reproductive health. Learn how to naturally increase testosterone. There are numerous foods that raise testosterone levels. It’s full of micronutrients and polyphenols which work to lower inflammation and oxidative stress, which, in turn, boost testosterone levels. Vitamin K promotes bone health, which in turn helps boost testosterone levels. Instead, they provide critical amounts of zinc which allow the pituitary gland to release hormones that stimulate testosterone production. High cortisol levels impede testosterone production; conversely, lower levels allow the adrenal glands to make more testosterone and the body to absorb it. Coconut oil is another healthy fat that can help boost testosterone. Studies suggest that ginger can boost the production of luteinizing hormone, which helps the body produce testosterone. Adding legumes to your meals can help ensure you’re getting enough protein and minerals to support healthy hormone levels. It helps build muscle, maintain energy levels, and support a healthy mood. Eating the right foods is a simple, natural way to support better hormone health. 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. When you need an extra boost of focus and energy support, a product like ONNIT Alpha BRAIN® Black Label can potentially help you scale that wall. What reviewers love the most about this multivitamin is the convenient two-capsule dosage and the boost in energy that they get from the clean, natural ingredients. Further, using these real food ingredients helps the body to better absorb key nutrients. The Best Vitamins and Nutrients for Healthy and Glowing Skin It’s an integral component of Ayurvedic medicine and is linked to reduced stress.The interventions discussed in this article will work best for men with low testosterone, but they can also help men with normal testosterone to sustain their levels, year after year.Supplements can help, but they can’t replace a healthy lifestyle.Onions also help the body use insulin better and increase nitric oxide production, both of which are good for making testosterone.Lifestyle modifications such as regular exercise, stress management, adequate sleep, and weight control form the foundation for hormonal balance.Dr. Diamandis says that the only people who should be supplementing their testosterone are those diagnosed as testosterone deficient by their doctor — most likely in men at risk of decreased muscle mass and bone density or suffering erectile dysfunction or reduced libido.⁶⁷ Additionally, spinach contains minerals that stop some proteins from fusing with testosterone, allowing your body to store larger quantities of free testosterone. Additionally, including grapes in your daily diet helps boost epidermal sperm motility. Boron, which is abundant in honey, is thought to increase testosterone. These cells are found in the testes and are directly responsible for making testosterone. Because of this, garlic helps keep a good balance between testosterone and estrogen. Scientists think fenugreek works by stopping certain enzymes that break down testosterone. Certain vitamins and minerals have been shown to play a key role in testosterone production and may help boost testosterone levels in men. These foods are typically nutrient-dense and high in key vitamins and minerals that support testosterone production. Fortunately, there are several natural ways to support healthy testosterone levels, including through diet. These testosterone-rich foods are not only beneficial for boosting testosterone levels but also offer various other health benefits. Why is it essential to be mindful of our testosterone levels and actively incorporate foods that boost testosterone into our daily diet? Brazil nuts are also good for boosting testosterone levels for much the same reason. 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. That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production. This is something that’s often overlooked when guys are trying to figure out why they don’t seem to be able to boost their testosterone levels. Salmon contains high amounts of Vitamin D, protein, Omega 3 fatty acids, and magnesium, which are all proven to support healthy testosterone levels. Adequate vitamin D intake supports hormone synthesis and overall hormonal health, making it an important component of a testosterone-boosting diet. By making simple lifestyle changes and incorporating specific foods into your diet, you can naturally increase your testosterone levels without the need for synthetic supplements. By incorporating pure vegetarian testosterone-boosting foods into your diet, you can naturally elevate your hormone levels and reclaim your vitality. More importantly, it can benefit testosterone production in the long run by improving body composition and reducing insulin resistance. Notably, it decreases testosterone production and facilitates fat gain (and we’ll see that fat gain itself can impair testosterone production). These alternatives to TTh can increase testosterone levels and should be considered before TTh. What you eat or drink may affect levels of the male sex hormone, but whether a diet can increase libido or energy depends on many things. That's not the case with Transparent Labs Vitality, as its testosterone-boosting formula provides several active ingredients to help promote healthy T levels in men. This may result in clinically low testosterone levels and some potential side effects such as fatigue, reduced muscle mass, and decreased libido. Although Kennedy bemoaned Trump’s “junk food” diet; he gave a nod to Trump’s high testosterone levels. Overhyped supplements A study published in the International Journal of Peptide Research and Therapeutics concluded that male rats fed oysters experienced a significant boost in testosterone levels. We’ve already mentioned that increased protein intake is a good way to boost testosterone levels. In fact, doctors recommend that older people partake of resistance training three or four times a week (30) with the stated goal of gaining muscle, which will, of course, increase testosterone levels. So far, we have looked at two dozen ways that you can naturally increase testosterone levels in your body. Insulin interferes with testosterone production and testosterone levels in the blood, which typically means testosterone levels drop when insulin levels rise to meet elevated levels of blood sugar (23). High cortisol levels can disrupt sleep, while stress-related hormones may increase appetite, leading to weight gain. Preliminary research suggests that multi-ingredient testosterone boosters may reliably increase testosterone levels when they are slightly low.(11) While testosterone boosters aren't necessary for men with healthy T levels, those whose levels are on the lower side of the recommended range may benefit from taking them. A testosterone booster is a medication or supplement intended for elevating low testosterone levels in the blood for natural increases in performance, energy, and strength. TestoLab Pro's® testosterone-boosting formula provides a slew of active ingredients known to promote healthy test levels in men. Testosterone levels are a reflection of your overall health. Chocolate lovers can rejoice, secure in the knowledge that dark chocolate is a surprising testosterone booster. Oysters are renowned for their exceptional zinc content, a key mineral in the synthesis of testosterone. Are you looking to rev up your energy, enhance muscle growth, and boost your mood naturally? Magnesium-rich wheat bran helps to boost testosterone, and it works doubly well for those who engage in high-intensity workouts. The hormone also helps control fat distribution in the body. It is important to distinguish between free testosterone and total testosterone levels. Low testosterone can be diagnosed by blood tests measuring total testosterone levels alongside specific signs and symptoms. Most guys are aware that testosterone plays a central role in male sexual function and athletic performance, but they are not aware of its other benefits. Research has shown that testosterone can drop in as little as 30 minutes after alcohol consumption. A study from 2011 found BPA in the urine of 89% of men who struggled with fertility issues. Cortisol is a stress hormone known to lower T levels, so eating a fish diet twice or thrice a week can help keep testosterone-related problems at bay. If you’re looking for a super root that can boost testosterone production, ginger is an excellent option with plenty of health benefits. While old age is a significant contributing factor to a body’s T levels, some medications, health conditions, and body fat can also lead to testosterone decrease. Your libido increases as your T levels rise, and oysters are rich in zinc which is essential for testosterone production. For this reason, losing weight may improve testosterone levels, and a healthy diet can help you achieve that. For best results, you'll want to combine testosterone-boosting foods with regular exercise, quality sleep, and stress management. While eating the right foods is essential, timing your meals strategically can greatly boost testosterone production. Vitamin D, often called the sunshine vitamin, helps boost T-levels - you'll find it in fatty fish, egg yolks, and fortified foods. This hormone helps your body prepare and respond to this stress, and then your body goes back to normal. When you experience stress, your body releases a hormone called cortisol. So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone. And now we know that excessive weight can contribute to low testosterone levels. Winter Bodybuilding Nutrition Tips Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels (23, 24). Alcohol will also kill your gains in the gym and disrupt your sleep, which is imperative for muscle growth, recovery, and testosterone production. Cortisol is your stress hormone, and too much of it lowers your testosterone levels (15). In other words, if your body is lacking energy, the last thing on its mind is increasing its testosterone production for good sexual health. Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9). If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Treating normal aging with testosterone therapy is not advisable. Testosterone plays a key role beyond just reproduction, impacting mood, energy levels, and muscle development. Have you noticed any positive changes in your energy levels or mood since making dietary adjustments? So, the next time you're at the grocery store or planning your meals, consider adding some of these testosterone-friendly foods to your list. Additionally, tuna provides vitamin D, essential for hormonal balance, and protein for muscle support. Ginger has been traditionally used for its medicinal properties, and studies suggest it may have a positive impact on testosterone levels. If you experience constant tiredness, mood swings, low motivation, or trouble building muscle, it’s wise to check testosterone levels with a healthcare professional. Some research shows regular use of extra virgin olive oil can support testosterone production and improve general heart health. Used for centuries in traditional remedies, ginger may help improve testosterone levels and support sperm health. Almonds are a powerhouse of healthy fats, magnesium, and vitamin E. By blocking these enzymes, fenugreek helps keep testosterone levels higher. In addition to the benefits of eating grass-fed beef, drinking pomegranate juice can also help improve testosterone levels. Testosterone is a hormone that is super-important for muscle growth and overall men health. Identifying these imbalances requires observing symptoms and consulting healthcare professionals for accurate diagnosis. Maintaining a consistent sleep schedule and exposure to natural light can help keep our circadian rhythms in sync, promoting overall well-being. This rhythm dictates when we feel awake and when it’s time to sleep, ensuring we align with the day-night cycle. Our circadian rhythm is like an internal clock, influenced heavily by hormones such as melatonin and cortisol. Estrogen can enhance mood and improve sleep quality, while fluctuations can lead to mood swings and insomnia. RBC deformability was defined as the shear stress required for the one-half of the maximal elongation (SS1/2). The body composition was assessed by bioelectrical impedance using an direct segmental multi-frequency bioelectrical impedance analytical meter X-SCAN Plus-II analyzer (X-Plus, Jawon, Korea) . The body mass index (BMI) was calculated as the weight divided by the height squared (kg/m2). The body weight, height, and the ratio of the waist (WC) and hip circumferences (HC) of each participant were recorded. Oysters are often thought of as a food that can boost romance, but they really shine because they are rich in zinc, which is important for making testosterone. Research shows that meals high in monounsaturated fats, such as those in olive oil, can help improve hormone levels. Extra virgin olive oil (EVOO) is good for your heart and can also help increase testosterone levels. Cocoa products like dark chocolate and cocoa powder are also high in magnesium, but that’s not the only thing that gives them T-boosting cred. Resveratrol may also prevent the aromatization of testosterone to estrogen. One question that’s frequently asked is whether or not bananas can lower your testosterone. MBE (Harvard Medical School) So if you eat six times a day, you are subject to six testosterone decreases a day, regardless of the meal size and composition. The more times you eat, the more times your testosterone goes down. Every time you eat, your testosterone goes down. Foods rich in omega-3 fatty acids, vitamin D, zinc and magnesium might contribute to boosting testosterone levels. Fortified foods, such as dairy products, plant-based milk alternatives, and some cereals, can also contribute to vitamin D intake, potentially supporting testosterone levels. Foods that naturally contain vitamin D include fatty fish, egg yolks, which may contribute to the body’s ability to increase testosterone production. Reversal of ciprofloxacin-induced testosterone reduction by probiotic microbes in mouse testes. Lactobacillus plantarum TW1-1 alleviates diethylhexylphthalate-induced testicular damage in mice by modulating gut microbiota and decreasing inflammation. Soleimanzadeh A, Mohammadnejad L, Ahmadi A. Ameliorative effect of allium sativum extract on busulfan-induced oxidative stress in mice sperm. Kataoka T, Hotta Y, Maeda Y, Kimura K. Testosterone deficiency causes endothelial dysfunction via elevation of asymmetric dimethy-larginine and oxidative stress in castrated rats. Numerous studies have linked higher levels of vitamin D in the body to higher T levels. This male sex hormone is essential for maintaining bone health, enhancing libido, and building muscle. Testosterone is a sexual hormone that affects bone health, muscle mass, sexual function, and fertility. Lifestyle and metabolic approaches to maximizing erectile and vascular health. There are many men's health supplements on the market. Conceptualized and designed the study, revised the initial manuscript, and approved the final manuscript. However, the FFQ only represents the frequency of the participants’ food intake in the past three months. Testosterone is the male sex hormone that affects more than just the sex drive. Supplements like D-Aspartic Acid (D-AA), Tribulus Terrestris, Fenugreek, Vitamin D, and Zinc may offer additional support, though individual responses may vary. Also known as hypogonadism, can manifest in various ways and may impact both physical and mental health. These compounds help regulate estrogen metabolism, reducing the conversion of testosterone into estrogen. Recreational drug abuse, though, is something you can and should avoid, especially since studies support (47) how much of a factor they can play into Low T and fertility issues. Those that are medically prescribed, like opioids, statins, or beta-blockers, is one thing, and it’s something you can discuss with your physician if you worry about how they may interact with your hormones. There’s always a risk that drugs, whether medicinal or recreational, can negatively impact your testosterone. In fact, long-term calorie restriction is connected to lower testosterone levels (12). Sprinting works your legs and glutes (the largest muscle in the body), and are an amazing explosive exercise to lose weight and increase your speed. With the rise in testosterone decline over the past decades, the market for natural testosterone production has dramatically shot up. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). Salad doesn’t have to be a boring experience of rabbit foods. Pour the sauce on top of the blade steaks, and serve with mashed potatoes.Here’s why the swiss steak boosts testosterone; Keep in mind that lifestyle changes take time, so be patient and stay consistent with your healthy habits. They can provide guidance and help you create a plan to improve your hormone health. LH is the hormone that signals the testes to produce testosterone, making onions a promising addition to a hormone-supportive diet. Spinach is exceptionally rich in magnesium, the mineral that helps increase free and total testosterone levels. Instead of just listing foods, let’s first understand the key nutrients your body needs to synthesize testosterone, and then explore the best vegetarian sources for them. A well-planned vegetarian diet can provide all the essential building blocks your body needs for optimal hormone production. It contains saturated fats, which are necessary for hormone production. Drinking pomegranate juice or eating the seeds can help reduce cortisol (a stress hormone) and increase testosterone. Ginger is a powerful anti-inflammatory spice that has been shown to increase testosterone levels. They also contain zinc, which is important for testosterone production. It also plays a vital role in testosterone production, and increasing the levels in your body has been shown to increase your testosterone production (17). Some foods, especially those high in fat and protein, can suppress testosterone levels. It’s been shown to improve the production of testosterone, but it is also a heart-healthy alternative to bad cooking fats. Support your testosterone naturally with smart food choices and simple daily habits. Yes, low testosterone is often linked to fatigue, poor motivation, and low mood. This kitchen staple is filled with monounsaturated fats and antioxidants. (Incidentally, eating testicles was an early form of sports doping,²⁵ with ancient Olympians gnawing on raw animal testes to boost their athletic performance.) “There is an increasing amount of evidence pointing to a possible correlation between high accumulation of certain plastic materials (BPA, phthalates) in blood and altered hormonal levels,” says Dr. Ioannis Prassas, a scientist in pathology and laboratory medicine at Toronto’s Mount Sinai Hospital who frequently collaborates with Dr. Diamandis.¹⁶ However, there are lifestyle practices you can adopt that will bring benefits whether you’re low on testosterone or not. With all these critical functions on its to-do list, it’s natural to be curious about how you can raise your testosterone. Testosterone is an important natural hormone and an essential ingredient in the adolescent transition from boy to man.¹