Your diet is equally important, so make sure to include these top foods (as picked out by our CNET experts) to boost your testosterone levels effectively. “If you are overweight, you typically need to lose 5 to 7 percent of your body weight to significantly increase testosterone levels,” he says. “Having an unhealthy diet with empty calories causes increased body fat,” Dr. El-Zawahry says. Researchers suspect the herb might counteract inflammation, cortisol production (the stress hormone), and oxidative stress, all factors that may drag down testosterone levels According to Dr. Sullivan, good sleep lowers the risk of immunosuppression and keeps energy steady through the day.Facilitates Muscle Repair And RecoverySleep triggers the release of growth hormone that supports muscle repair, tissue regeneration, and physical recovery. Once you have a proper diagnosis, you can confidently move forward with natural gut health strategies.Daily Habits to Improve Gut HealthIf you are wondering about how to heal your gut naturally, the answer lies in consistency and not perfection. Understanding what is gut health and learning how to improve gut health naturally can be the most transformative change that you make for your overall wellness. 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. Anabolic steroids, which are synthetic testosterone, are sometimes misused to enhance muscle-building or athletic performance. Empowering Self-Care Quotes For Women to Remind You That You Deserve Rest Too This results in testosterone molecules being destroyed inside the gonads before they even enter the bloodstream (8, 9). During times of prolonged stress and chronically elevated cortisol, there simply is too much cortisol for 11ßHSD-1 to handle. The testicles produce an enzyme called 11ßHSD-1, which protects your testosterone molecules from the effects of cortisol. This process of converting androgenic hormones into estrogens is called aromatization. Furthermore, exercise increases blood flow, helping to deliver nutrients and hormones throughout the body. In other words, these exercises do not have the ability to directly affect testosterone levels in a sustained fashion. However, in both endurance training and HIIT, testosterone levels return to almost baseline when remeasured 12 hours later. Lastly, while their beneficial effects on metabolism are clear, evidence is mixed regarding the effects of vitamins B6 and B12 on testosterone levels. The most important deficiency to worry about in relationship to testosterone is vitamin D deficiency. Because elevated cholesterol may not readily convert pregnenolone to produce all the other hormones, testosterone included. Research shows that not getting enough protein when exercising may decrease testosterone, but also getting too much protein with too little exercise can a negative impact on your testosterone. In this state (e.g., running from a lion) the body wouldn’t care if you couldn’t get it up—there were more urgent matters to worry about! If we were stressed as cavemen, chances are, it was a life or death situation, not running late to a meeting. Cortisol blunts the effects of testosterone which makes sense from an evolutionary point of view (47). Diabetes, metabolic disorders, and other health conditions can naturally contribute to lower testosterone levels. This will help to ensure that hormone levels are within a healthy range and natural testosterone is balanced. By making lifestyle changes, improving dietary habits, exercising regularly, and focusing on sleep and stress management, you can optimize your hormone production and overall health. Foods high in zinc and vitamin D, like spinach, beans, and fatty fish, can aid testosterone production. You may be hearing about people using this hormone—here’s what we know (and what we don’t). All our products undergo strict quality control, are made from natural ingredients and are supported by scientific research. We create vitamins and supplements that are specifically targeted at the needs of men who strive for success and strength. An amino acid that improves blood flow and promotes cardiovascular health. In this article, we will tell you about the 10 best vitamins and DS that will help you remain an alpha male every day. Post-menopausal women lose the function of their ovaries and are at risk for low testosterone later in life.Magnesium plays a crucial role in testosterone synthesis and may help improve sleep quality, stress management, and exercise performance.While some longevity experts promote the suppression of mTOR to potentially extend lifespan, inhibiting this pathway may reduce testosterone levels and impair overall health in men.There aren’t any hard or fast rules for sleep.Red light exposure on testicles has been shown to boost testosterone levels.It's been traditionally used to boost male fertility and treat low testosterone. Regular exercise, such as weightlifting and high-intensity interval training, can also help you achieve a healthy weight and boost testosterone levels. To achieve a healthy weight and boost testosterone levels, focus on a balanced diet that includes plenty of healthy fats, protein, and complex carbohydrates. From around age 30, natural testosterone levels begin to decline slowly – the extent of this decline depends heavily on lifestyle, stress, sleep, diet, and exercise. A balanced diet, daily exercise, and a regular sleep pattern are the best ways to maintain healthy testosterone levels. In a University of Graz study, when healthy overweight men were given vitamin D supplements daily for one year, their testosterone levels increased. Decrease Alcohol Consumption But there is evidence to show that the body absorbs the stuff. Some foods also contain parabens as a preservative. Homosalate, which is a UVB blocker, is also commonly used and linked to hormone disruption (35). Research shows that BPA-free plastic has similar estrogen-like effects on the body. Fenugreek may block both of those processes to increase free testosterone levels. The herb’s T-boosting ability may lie in boosting free testosterone levels. Zinc’s another super supplement that’ll help jumpstart luteinizing hormone (LH), as well as follicle-stimulating hormone (FSH) another hormone that stimulates testosterone production. Strength training is one of the most effective ways to increase testosterone. By maintaining a healthy weight, you can improve blood flow and reduce the risk of erectile dysfunction. In addition, a healthy weight can also improve sexual function and reduce the risk of erectile dysfunction. Optimizing your testosterone levels is critical to looking, feeling, and performing at your best. RestAfter following our advice on compound weights, you probably won't need to be told this one, but research has found that failure to allow your body to recuperate adequately between sessions can cause testosterone to plummet by up to 30%. Your body requires a steady supply of calories in order to produce testosterone, so regularly skipping meals may cause levels to nose-dive. This is due to the fact that high levels of testosterone burn more fat – and fast. When you do this, your brain goes into starvation mode and shuts down testosterone production until the famine is over. HIIT involves short bursts of intense exercise followed by brief rest periods, making it an efficient way to improve muscle mass and boost testosterone levels. Adequate intake of these vitamins and minerals is essential for maintaining healthy testosterone levels. These fats are essential for maintaining a healthy lifestyle and preventing underlying health conditions that can affect testosterone levels. What you eat can significantly affect your testosterone levels and help increase testosterone levels naturally. If you don't know what your testosterone levels are, or you want to do a before-and-after experiment, I suggest you order a testosterone kit. Testosterone affects so many things that every male should seek out higher testosterone levels (T levels). Dietary and lifestyle changes can significantly impact testosterone production. Some men naturally have higher levels, but all men eventually experience declining T-levels. High-intensity free weight workouts, in particular, have been proven to stimulate an increase in testosterone secretion. Androgens are a class of steroid hormones that promote and regulate the development of male traits and reproductive function.Optimizing your body composition is more than a pursuit of aesthetics—it’s a journey toward improved energy, vitality, and hormonal health.In a study published in the European Journal of Applied Physiology, it elevated testosterone levels in middle-aged men – and prevented it from declining during HIIT workouts.You eat well, you’ve got a healthy amount of body fat, you get plenty of sleep, and you feel like you’ve made all the lifestyle changes you can make to naturally optimize your T.A serving of tuna fulfills your daily vitamin D needs.Studies have shown that high-protein diets can, in fact, be detrimental to testosterone levels (ref 86).Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.In fact, as men age, testosterone levels drop very gradually, about 1% to 2% each year — unlike the relatively rapid drop in estrogen that causes menopause.This male sex hormone is known to promote vitality and is involved in mood, sex drive, muscle mass and muscle strength. And aside from muscle growth, research also illustrates that testosterone plays a big factor when it comes to fat loss. If you asked the average gym-goer what the most important hormone is for muscle growth, they’d probably say testosterone. But if you just want to boost your testosterone to improve your overall health, the key takeaway is that it’s not necessary. However, beyond the totally unrelated positive environmental impact of avoiding plastics,¹⁷ it’s not clear if giving them up would significantly impact your testosterone or other hormone levels. Unfortunately, proven natural testosterone boosters are few and far between, says Dr. Diamandis. “The best way to fix this is to learn how to manage stress so that the body is not always in fight-or-flight mode, feeling like you are under attack all the time.” “Chronic stress keeps testosterone low,” says Myles Spar, MD, MPH, an internal medicine physician and author of Optimal Men’s Health. Cacao is high in magnesium and flavonoid antioxidants, which can help boost testosterone. “Exercise also can increase the output of natural endorphins, making one feel calm,” says Felice Gersh, MD, an OB/GYN and founder/director of the Integrative Medical Group in Irvine, California. Regular consumption supports heart health while improving hormonal function. They’re rich in protein and cholesterol, which serve as the building blocks for testosterone. Eggs are a powerhouse of nutrition, especially for testosterone support. Whether you've been struggling to make weight, recover from tough workouts, or simply want to achieve the physique you've always desired, Physical Nutrition is here to help. By eating zinc rich foods, you can help make sure this doesn’t happen and avoid a reduction in your testosterone levels. If you are low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too! If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! However, there’s a more direct correlation between sleep and testosterone levels. The popular claim is that this type of fasting boosts testosterone by forcing your body to consume fat for energy, a process known as ketosis (8). However, if you are looking for new and interesting ways to increase your overall testosterone levels, intermittent fasting may be one. But there is no doubt that if you want to enjoy an optimal testosterone boost from your resistance training, you have to give your muscles the protein they need to repair and rebuild bigger and stronger. To really enjoy the testosterone boosting benefits of weight training, you need to do what are called “compound lifts”. Resistance training, however, is thought to build muscle and thus upregulate serum testosterone, which is theoretically more sustainable. Magnesium is another essential mineral that has been linked to testosterone production. These lifestyle factors below can all have a cumulative effect on decreasing testosterone levels. How low testosterone levels are can determine the severity of symptoms, although this is highly variable between individuals. In men, testosterone is important for the development of reproductive tissues, including the testes and prostate, and in promoting secondary sexual characteristics like muscle mass, facial and body hair, and vocal changes. In fact, just one week of sleep restriction (5 hours or less each night) can significantly reduce testosterone levels, energy levels, libido, and spike cortisol, a stress hormone2. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. There’s good evidence that obesity reduces testosterone — but there’s also good evidence that very low body fat also decreases testosterone.(22)(23)(24) The solution, of course, is to have healthy, moderate levels of body fat. Here are four scientifically-backed methods to increase testosterone naturally through training. Exercise and weight lifting are great ways to stay healthy and increase testosterone. Not only does a balanced diet help to support testosterone levels, but it can also help to keep your body running smoothly. What is Testosterone Therapy? Most healthy people (95%) have hormone levels that fall within a standard reference range for their sex. The hypothalamic-pituitary-gonadal axis controls testosterone production in your body. “Signs you have low testosterone”, “how to increase testosterone”, “the top 10 testosterone-boosting foods”, “feeling tired? Studies show that men who sleep less than 5 hours per night may experience a 10-15% drop in testosterone levels. As with most health dilemmas or issues, diet plays a major role in the recovery or decline of an individual. Of course, all exercise is beneficial to a happier, healthier you. Testosterone is a natural hormone that makes a man, well, a man. For those interested in supporting their hormone health holistically, advanced medical acupuncture can also be an effective option to promote overall wellness. About 30% of men with high BMI have low testosterone, compared to only 6% of normal weight men. “In addition, intramuscular injection of testosterone also induced a significant increase in net protein synthesis." Harry Cox, founder of London’s elite ClubQ training facility has years of experience working with stressed out men at all stages of life. “It also supports bone density, allowing the body to handle heavier loads and intense training without injury. It also supports red blood cell production and affects mood, confidence, and fat distribution. The best magnesium and zinc rich foods include eggs, grass-fed animal products, raw cacao, and pumpkin seeds. Be sure to increase your vitamin D through good amounts of regular sun exposure and/or taking a high-quality vitamin D3/K2 supplement. Getting high quality essential amino acids will help improve muscular strength and endurance, build lean body tissue, and burn fat. Get personalized meal plans to help you burn fat and build muscle. Testosterone is the most important anabolic hormone in your body. Finally, chronic stress can result in the release of cortisol, which can prevent the creation of testosterone. Some drugs, such as painkillers and steroids, can inhibit the production of testosterone. TestoPrime is an all-natural testosterone support that can help any man take control of his youthful vitality with a flood of new and natural testosterone... A mishmash of vitamins, green tea, and fillers like pomegranate extract with shaky T-links (no strong human trials), creating an overstuffed formula that's more chaos than synergy. ✔ A 2019 American Journal of Men’s Health trial cut cortisol by 22% and raised T by 17%—decent, but dwarfed by Adaptophen's 37% surge and 16% cortisol drop in stressed men. ✔ Our lab results confirmed no measurable T-elevation, echoing a 2017 Journal of Strength and Conditioning Research review that found no lasting muscle or T gains from DAA. ❌ Disrupts mood and hormones with fillers KOS Energy Gummies—aka Rise N' Shine—are a once daily gummy vitamin that are easy to take daily and come in a delicious citrus flavor. There's nothing inherently wrong with those options, but they may not have the same amount of nutritional ingredients as an energy vitamin. They also pride themselves on using all-natural ingredients in their supplements. Transparent Labs has these brain-boosting ingredients and more, including clinically-studied and patented ingredients like SerinAid® and Cognizin® citicoline with fully transparent amounts of each on the label. Before getting into TRT, I recommend trying to boost your testosterone naturally by addressing lifestyle factors first. These include quality sleep hygiene, a well-balanced diet, regular exercise, and minimal stress. It's important to mention that low testosterone levels can also result from ordinary fluctuations in hormone levels and may not always require medical treatment. The significant difference in testosterone production is the main reason why men generally have more muscle mass than women. In females, testosterone also plays a role in developing reproductive tissues and maintaining a healthy sex drive, but at much lower levels than in males. 8 Tips On How To Correct Your Sleep ScheduleFAQsIntroductionSleep is often the most undervalued pillar of health. Consistent routine, balanced nutrition, and targeted sleep supplements can be very helpful in improving sleep quality and helping you experience the full extent of benefits of sleep. Key TakeawaysSleep is very important to help your body repair and recover itself. Stress alters digestion, reduces beneficial bacteria, increases gut sensitivity, and worsens symptoms like acidity, bloating, and irregular stools. Chronic stress is one of the fastest ways to disrupt gut balance. Quality sleep helps the body produce testosterone during deep sleep cycles. Strength training, high-intensity interval training (HIIT), and regular physical activity, like sports, are particularly effective for boosting testosterone. Implementing these 7 tips can greatly enhance testosterone levels for men. It not only improves fitness but also enhances testosterone levels. Lifting heavy weights stimulates hormone production. Anabolic steroids are a type of medication that mimic the effects of testosterone. As with treatment for the female menopause, a deficiency of testosterone can be treated with testosterone tablets, patches, gels, implants or injections. If appropriate, your GP can refer you to a specialist for hormone replacement therapy. Testosterone levels do decline as we age, but this happens very gradually, which means it’s unlikely to cause significant physical or sexual issues. Testosterone levels tend to rise overnight and peak in the early morning. Read our guide to low testosterone for more information. Experiencing several of these symptoms together may indicate low testosterone and warrant further investigation. Sexual symptoms are often the most apparent signs of men’s low testosterone . It’s widely acknowledged that men tend to attribute these changes to ageing or stress, meaning low T often goes undiagnosed for longer than it should . “The Top Causes of Low Testosterone in Men and How to Boost It Naturally” with Max Lugavere & Dr. Tracy Gapin Studies have shown that fenugreek may improve testosterone levels and symptoms related to low testosterone such as low libido (28). One 2021 meta-analysis suggests that supplementing with ashwagandha root or leaf extract for at least eight weeks effectively raised testosterone levels better than a placebo (27). Research suggests a few natural testosterone-boosting supplements. You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. I could color my hair, do hair transplants, top up my T levels, and get Botox injections. Sure, they may be unable to pack on muscle like they used to. Both types of stress can reduce your testosterone levels, with testosterone reduction from acute stress being generally temporary. An overall healthy lifestyle, including a nutritious diet, is one of the best ways to maintain optimal testosterone. In men, testosterone levels rise during sleep, with the majority of the daily testosterone release happening during the night. Remember, there’s a reason your balls are hanging outside your body! For more on this be sure to check out the Ted talk—Your body language shapes who you are. A 26% boost over 12 weeks, combined with my ongoing clients' successes with these products leads me to place these herbs in the 'Should Do' section. I personally use Thorne Magnesium and also a transdermal lotion which I apply to my body each night. So if you are drinking, consider taking a zinc supplement or eating some oysters. “I can see some young guy going, I want to build bigger muscles and be more virile and I’m going to use these pouches—that’s just ridiculous. Nicotine has been shown to give a slight boost in attention and memory to people with ADHD, Alzheimer’s, and brain fog linked to long Covid—but these people are considered cognitively impaired. This piece is part of a series of stories about nicotine's rebrand from a public health threat to a performance tool. The truth about the claims behind nicotine as a cognitive performance enhancer, T booster, and more. Irwin Naturals Testosterone UP Strength & Size features powerful scientifically validated ingredients to boost performance, and vitality in men of all ages. Below, D’Orazio shared an example workout for muscle building that includes walking. There are lots of ways to enhance your walks with strength training. Walking activates multiple muscle groups with a primary focus on legs, glutes, and core, Kraft said. Sleep is essential for your good health, and it affects your testosterone. Research has found heavy drinking over a long period of time can cause your body to make less testosterone. But researchers say those studies were based on extremely high servings of protein daily -- beyond what even people on paleo diets and athletes in training take in. Mindfulness is also great for reducing stress. It lowers cortisol, calms the mind, and helps balance hormones. Meditation is a strong tool for managing stress. A consistent sleep routine, a relaxing sleep environment, and avoiding screen time before bed help improve sleep. If you’re suffering from severe testosterone loss, you may benefit from testosterone replacement therapy via your doctor. Physical symptoms Ashwagandha is a plant well known for alleviating stress and anxiety. Furthermore, test boosters only contain ingredients that are available over the counter. We discuss the best vitamins, minerals, and herbs in detail in our article on the 8 Best Supplements to Increase Testosterone Naturally. In addition to getting all your micronutrients, ensure you get at least 20% of your calories from fat. In some cases, individuals might have abnormally high or low levels of testosterone, which can lead to various health issues. Testosterone production is regulated by the hypothalamus and the pituitary gland in the brain, which release hormones that signal the testes (or ovaries in females) to produce testosterone. Regular sexual activity can help maintain higher testosterone levels. A study in Environmental Health Perspectives found that men with higher exposure to BPA had lower testosterone levels. Certain herbal supplements have been shown to support testosterone levels. 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 replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men. Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. For older men, it's important to determine if a low testosterone level is due to normal aging or if it is due to a disease (hypogonadism). Now, is it possible these supplements help with testosterone? D-aspartic acid is an amino acid you can get at your local supplement store right now and it has a bunch of studies linking it to higher testosterone.(27)(28)(29) And you’ve picked up a supplement that you know is going to skyrocket your testosterone and give you an edge. The optimization of getting enough Vitamin D, enough fat, enough carbs, and so on and so forth has an effect, but it’s a smaller effect than just eating more food.” Foods rich in vitamin D, magnesium, and zinc help maintain healthy testosterone levels.So if you want a way to Boost your testosterone levels, consider adding a zinc and magnesium supplement to your diet.Made with generous doses of bioavailable vitamins and chelated minerals, including organic ashwagandha extract KSM-66®, Transparent Labs Multivitamin is targeted toward those who are active and fit.In particular, nutrient deficiencies in zinc, magnesium and vitamin D have been linked to lower levels of testosterone.You would also be well-advised to watch for sugar that is often hidden in processed foods to make them taste better.Consuming a diet rich in whole foods, quality proteins, and healthy fats supports testosterone synthesis and overall training performance. We’ve mentioned it before, but cortisol levels and testosterone have a direct correlation. At the end of the day, you want to have a nutritious, well balanced diet consisting mainly of whole foods. Carbohydrates help play a role in controlling cortisol levels which affects testosterone. Studies show that men who sleep less than 5 hours per night may experience a 15% drop in testosterone levels. Physical activity is one of the best ways to naturally increase testosterone. Focus on a diet rich in nutrients that support testosterone production. This guide provides actionable steps to help you boost your testosterone levels safely and effectively. This adaptogenic herb has been shown to reduce stress hormones, increase DHEA, and boost 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. Achieving and maintaining an ideal body composition is one of the most effective ways to naturally boost testosterone levels. Manage stress And the last way to increase testosterone is by using exogenous testosterone treatments (TRT). The second way is through using natural testosterone supplements. You can even layer on a few bio hacks to this regimen, such as using cold showers to boost testosterone. Some clinics offer at-home health kits that test your testosterone using a saliva sample. Variability in muscle size and strength gain after unilateral resistance training. The use of testosterone boosters is not supported by peer-reviewed research. Testosterone boosters have little to no proven research to boost testosterone. There is no reason a 20-year-old should be taking a testosterone booster unless instructed by a doctor. Except for age which you can’t control, all the above factors can increase testosterone when remedied. For optimal health and hormone levels, you should aim to reduce repetitive stressful situations in your life.Research in the Journal of Endocrinological Investigation indicated that men who performed HIIT had higher testosterone levels than those who did steady-state endurance exercises.Creatine is a small organic acid which serves as an energy intermediate, replenishing levels of ATP (your body’s main source of energy) in a cell faster than glucose or fatty acids.In a 12-week study, testosterone increased after following a muscle-building program, though this effect was higher in younger men .Avoiding binge drinking is particularly important, as it can cause sharp declines in testosterone levels.However, fad or crash diets will decrease testosterone significantly, so do not starve yourself!In addition, testosterone is essential for health and well-being, as well as the prevention of osteoporosis.Regular medical check-ups are essential for tracking hormone health and identifying potential underlying conditions. Good fats such as coconut oil, grass-fed butter, avocados, olives and olive oil, and fish oil provide the key fatty acids needed for testosterone production. Chronic stress will result in elevated stress hormone production and lowered testosterone. It is absolutely critical to keep stress balanced to produce healthy sex hormones. Here are 12 key steps to follow in order to boost and optimize your testosterone levels. Getting these amino acids in the post-workout window dramatically boosts testosterone production (14). How many units of Botox for forehead lines are needed to smooth wrinkles, achieve natural results, and maintain a youthful appearance. Learn what a medical weight loss program is and how it helps you safely lose weight with lifestyle changes and medical supervision. Prioritize overall health, monitor symptoms, and make informed decisions. For men with severe deficiencies, testosterone therapy may be necessary under a doctor’s supervision. While TRT restores testosterone, it also comes with risks, including testicular shrinkage and cardiovascular concerns. 'However, for some men, their testosterone may drop below the lower limit or around the lower limit of the range,' he continues. From the age of 30 onwards, your T-levels start to decline at a rate of 1% each year. Testosterone levels are measured through blood tests, and in the UK, measured in nanomoles per litre (nmol/l). Everyone knows that the benefits of high testosterone are increases in protein synthesis and enhanced muscle gains. A man’s testosterone levels start declining around age 30 (i.e., 0.4–2% per year). This article is a quick guide to help you understand testosterone and facts about testosterone-boosting exercises and supplements. And we all know that smoking isn’t good for you for a whole host of reasons, so stopping smoking is a good step to protect your testosterone levels in the longer term. "Overpromises on muscle and libido; effects faded fast, total placebo," echoed forum posters, highlighting plateauing after weeks and hormone disruptions like elevated prolactin. Nugenix Total-T might be a household name, bombarding TV and online ads with promises of revitalized manhood, but our 2025 LC/MS-MS lab testing exposed it as one of the 102 failures—delivering zero verifiable testosterone increase despite its flashy claims. Longifolia elevates serum total testosterone, slashes fatigue, and elevates quality of life in aging men. Not only does stress impact cortisol levels, but it also causes other behaviors like increased food intake. As for fats, there is some research that shows low fat diets can lead to decreased testosterone . Protein helps limit sex hormone-binding globulin and when you limit this, it helps your body produce more free testosterone to do its job . The easiest way to do this is with changes to your lifestyle and eating balanced amounts of healthy food. Balance is key to keeping your energy levels high, building muscle, and avoiding disease. Anyhow, if you suspect you have low levels of testosterone, you should always seek medical advice. Build Muscle & Recover Your sex life could also suffer from decreased sperm production, prolonged and painful erections and shrinking of the testes. Injecting steroids that mimic high T-levels can cause vomiting, nausea, water retention, liver damage, high blood pressure and anger-management issues are just some of the possible side effects of taking illegal steroids. Testosterone plays a key role in the health of both men and women, as it has anabolic effects. Testosterone is a steroid hormone produced by the testes and is responsible for the development of male sex characteristics. Testosterone is produced maximally when you are taking care of yourself, and most of these tips also are helpful for overall health. Rich in magnesium and flavonoids, dark chocolate (85%+ cocoa) supports testosterone production and improves blood flow. Avocados are loaded with monounsaturated fats and B vitamins, both of which are beneficial for testosterone regulation. Magnesium-rich vegetables like spinach, kale, and Swiss chard support testosterone levels by combating inflammation. Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids and vitamin D, both of which promote hormonal health. Studies show that men with lower levels of vitamin D are more likely to have low testosterone (Harvard Health, 2025). Eating the right foods can boost your body’s natural testosterone production and eliminate the need for synthetic therapy. A balanced diet is crucial for supporting testosterone production, emphasizing lean proteins, healthy fats, and essential nutrients. Both peptide therapy and testosterone optimization therapy can help boost your testosterone levels in order to grow muscle, boost libido, and help you lose body fat. A plant that helps cope with fatigue, improves concentration and increases resistance to stress. An antioxidant that improves heart muscle function and increases overall energy levels. Vitamin D maintains testosterone levels, strengthens bones and immunity. IT has all the nutrient a human body needs and will only enhance the human biology naturally. They’ll also explore any factors that could be contributing to low T, such as obesity, high stress levels, or underlying health conditions. Strength training is one of the best ways to boost testosterone levels. By following these dietary tips, you can help optimize your testosterone levels and improve your overall health. Aim to drink plenty of water throughout the day to support metabolic processes and maintain healthy testosterone levels. For example, this 2003 paper showed that when researchers decreased subjects’ testosterone levels from average (600 ng/dl) to below average levels (300 ng/dl), they saw a dramatic 36% increase in fat mass. To learn how naturally increasing testosterone can affect muscle growth, we first need to know what "normal" levels are in the first place. If your testosterone levels are clinically low, then working with your healthcare provider to determine next steps for achieving healthy testosterone levels is the recommended path. Although initial studies of some vitamins and dietary supplements have shown promise for boosting testosterone, Dr. Diamandis warns that there simply isn’t enough evidence from randomized controlled trials — the gold standard in medical research — to warrant buying them solely to boost the sex hormone. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance.For example, just being sexually aroused or conversing with an attractive woman is enough to briefly spike testosterone levels to a large degree.So don’t skip your workout—it’s good for your T levels and your overall health.It's rich in lean proteins, healthy fats and plenty of veggies.You're also contributing to better overall health, paving the way for a stronger, healthier you.This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death.One of the quickest and easiest ways anyone can take personal control over their hormone levels is to adopt healthy habits.I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. Deep sleep stages are when your body releases most testosterone. Good sleep hygiene impacts hormone production significantly. Regular exercise is key to boosting testosterone. Studies have shown that men who sleep less than five hours a night can experience a significant drop in testosterone production, with levels decreasing by up to 15%. Strength training, especially exercises that target large muscle groups, stimulates the release of testosterone and growth hormones. Avoid processed foods and refined sugars, as they can increase insulin resistance and lead to lower testosterone levels. These fats support the body’s ability to produce and maintain optimal testosterone levels. We will look through the tried and tested ways you can naturally increase testosterone levels without medical intervention.Both resistance training like weightlifting, and cardiovascular exercises such as running or swimming, can increase testosterone.It has a number of physiologic effects, including supporting muscle mass, maintaining bone density, contributing to libido, regulating mood, and preserving cognitive function in both men and women.I could color my hair, do hair transplants, top up my T levels, and get Botox injections.Fish is full of nutrients that can be beneficial to your health, from vitamin D to zinc.Making smart food choices supports overall hormone balance. Most people with low testosterone struggle to produce enough stomach acid and don’t digest protein at an ideal level. Then back to upper body and lower body, and then another day off…and so on and so on. I like to do an upper body day, a lower body day, and then a day off. Consuming adequate protein helps maintain a healthy body composition and supports testosterone production. Diet plays a major role in hormone production, and healthy fats are especially important for testosterone. Chronic stress floods your body with cortisol, a hormone that can suppress testosterone production. Make exercise a regular part of your life for the best results. A balanced diet includes multiple sources of nutrients without overdoing any single food group. Some studies suggest that soy might affect hormonal health, but research is ongoing. For instance, swapping out beer for sparkling water during social events could help maintain balance within the body. Men should consider moderate drinking habits or even abstain from alcohol altogether for their hormonal health. These workouts may lead to short-term increases in serum testosterone levels. Overall, studies have mixed on the impact of vitamin D supplementation on testosterone levels. In individuals with zinc deficiency, supplementation has been shown to improve testosterone levels. Healthy fats are essential for hormone production, including testosterone. Unlock 37% higher testosterone with Adaptophen's science-backed formula. ✅ Fuels muscle growth and rapid recovery ✅ Skyrockets total and free testosterone Instead, the feedback consistently points to sustained energy, better training sessions, and gradual improvements that feel realistic rather than exaggerated. One study looked at the role of zinc in 37 men experiencing infertility for five years or longer. One study involved a group of 54 men who either received 3,330 international units of vitamin D or a placebo over the course of a year. In this state, your body will focus primarily on essential functions only. This sleep disorder occurs when your breathing is repeatedly interrupted, waking you throughout the night, even if you don't realize it. If you're unable to get enough sleep, or you rarely experience deep rapid eye movement (REM) sleep, this could be due to the common sleep disorder obstructive sleep apnea. Did you know that testosterone starts to decline by as much as 1% each year after the age of 30? Testosterone is key for men’s health, energy, strength, and wellness, but what can you do when it starts to fall? Even with an abnormally low level that is replicated on a repeat test, the decision to begin testosterone replacement therapy and the proper dose requires a careful conversation with your doctor. However, the optimal amount of testosterone is far from clear. We have compiled a quick list of the most commonly asked questions regarding natural testosterone boosters. In some studies, this has been linked with a possible rise in testosterone levels, but it seems the jury is still out on this one . It is critical to maintain a healthy testosterone level as women age. Stress-busting moves like yoga, breathing exercises, and meditation are all proven to reduce one’s stress levels and lower cortisol. Most research suggests at least seven hours of sleep per night, so make sure to aim for that severe to eight-hour mark . Bodybuilders frequently use them to help acquire greater muscle mass although they don't actually work. Food and Drug Administration, there are no true quantifiable benefits of taking testosterone supplements. Testosterone levels in men often decrease with age. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. Astuti P, Airin CM, Sarmin S, Nururrozi A, Harimurti S. Effect of shell as natural testosterone boosters in Sprague Dawley rats.A 2020 study found that fish oil supplements with omega-3s boost testosterone in men.While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels.Estrogen therapy increases sex hormone binding globulin and, like aging men, this reduces the amount of free, active testosterone in the body.Similarly, opioids and anabolic-androgenic steroids also reduce testosterone as they interfere with your body’s primary functioning.Additionally, high stress hormone production reduces the amount of testosterone production through a process called pregnenolone steal.While more common in the older population, magnesium deficiency isn’t unknown in younger people (notably athletes, since, link zinc, magnesium is lost through sweat).Testosterone levels tend to rise overnight and peak in the early morning.This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. Exercise is a powerful tool for boosting testosterone levels, and High-Intensity Interval Training (HIIT) is particularly effective. Men with low vitamin D levels may see significant benefits from supplementation, particularly in boosting testosterone. Focusing on healthy fats rather than a low-fat diet can make a significant difference. Opting for healthier fats instead of saturated fats benefits both overall health and hormone production. Foods rich in healthy fats, such as avocados, nuts, and olive oil, should be part of your balanced diet. And as was mentioned in the previous point, being overweight doesn't do well for your testosterone. Having just 5 hours of sleep can decrease your testosterone by as much as 15% (4). Additionally, your testosterone level is a mirror of your overall health. So sneak in some cardio to better circulate the testosterone your body will be producing. If you look at the other side of the coin—repetitive, high-volume 'sweat sessions'—you will discover that this type of training actually lowers testosterone. Cholesterol (which is found in animal-derived saturated fat), is one of the most essential building blocks of testosterone. Below are 29 strategies proven to increase your testosterone. Before you start looking for ways to up your testosterone levels, it’s probably worth knowing exactly what it does in the body. Carrying extra weight, especially around your midsection, can lower your testosterone levels. Skimp on sleep and your testosterone levels can plummet. The more stressed you are, the lower your testosterone levels can drop.