It is important to eat an anti-inflammatory diet and use herbs like ginger, turmeric, aloe vera, chamomile, licorice root, and marshmallow root in order to support overall gut health. 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. Unlock Expert Health & Nutrition Advice! It can mess with your hormone-making process. It takes only 5 days of regular drinking for your testosterone level to drop. They have almost five times your recommended daily dose of zinc. This mineral blocks a protein from binding with testosterone. Chronic stress can lead to lower testosterone levels and other mechanisms that accelerate aging in the body.Oh, and by the way, women need testosterone too, and all these tactics will work for the ladies as well.Testosterone boosters are supplements with T-boosting ingredients.You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does.They can be helpful on their own or paired with hormone replacement.Pears are gentle on the stomach, naturally hydrating, and great for maintaining digestive balance, not to mention delicious!Low testosterone is more likely to affect people who have high BMI and have Type 2 diabetes. By supporting blood sugar balance and protecting cells from damage, berries indirectly support hormonal health. Healthy insulin function is closely tied to testosterone, as insulin resistance and obesity are major risk factors for low testosterone. Incorporating a small handful of nuts or seeds into a balanced diet is enough to reap their hormonal benefits. Selenium, found in high amounts in Brazil nuts, is particularly important for sperm health and motility. Summary: Balance is balling One way to improve your posture is through resistance training, which also increases your testosterone levels. Although too much cholesterol is bad for your heart health, consuming too little of it can cause a drop in your testosterone levels. Capsaicin, a common spice, can also help you lose weight, further supporting optimal testosterone production. One Chinese study found that men who retained from ejaculation for 7 days had a 45% increase in their testosterone levels (38). Inadequate sleep is known to disrupt many endocrine functions, one of which is healthy testosterone production. Physical activity improves mood and reduces stress, indirectly supporting healthy testosterone levels. Chiefly, exercise promotes muscle hypertrophy and reduces fat mass, both of which contribute to optimal testosterone levels. While its effect on total testosterone levels is inconclusive, vitamin D increases free testosterone and sex hormone-binding globulin. Several nutrients are known to help maintain optimal testosterone levels, including zinc, vitamin D3, magnesium, and omega-3 fatty acids. 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 . What you eat and the quantity also plays a role in testosterone production. In fact, one study took data on over 2,000 teenage boys and men and found that impaired sleep was linked to lower levels of testosterone . Applying these lifestyle changes can have a powerful impact on your testosterone levels and overall well-being. Try to limit alcohol to moderate levels for better hormone balance and improved health. Excessive alcohol intake can disrupt testosterone production. Regular check-ups and monitoring hormone levels can help men understand their testosterone status. Some studies have shown that T levels actually rise after sexual intercourse . Hormone and metabolic research have shown that there is a clear link between testosterone and sex drive. Organic foods are the best way to limit exposure to any possible environmental toxins present in your food. They can also attach to transport proteins in the blood, preventing the circulation of hormones. These chemicals can mimic how a hormone works or bind to the site that a hormone usually would, preventing it from working. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. By following these 10 proven ways to increase testosterone naturally in males, you can improve your hormone levels, boost physical performance, and enhance your overall well-being. When you’re stressed, your body produces cortisol, a hormone that can inhibit testosterone production and lead to a variety of health issues. Testosterone Boosters and Supplements While occasional moderate drinking may not have a dramatic impact, heavy or frequent drinking can significantly lower testosterone levels and negatively affect hormonal balance. Many of these substances mimic or block the actions of hormones like testosterone, leading to reduced levels. The mammalian target of rapamycin (mTOR) is a protein that plays a central role in regulating cell growth, metabolism, and hormone production, including testosterone. Balancing macronutrient intake can play a significant role in supporting testosterone levels, but it requires a nuanced approach. Poor leptin signaling and insufficient energy intake can lead to suboptimal testosterone levels, even in lean individuals. Processed Foods and Testosterone In another study on rats, testosterone levels nearly doubled after receiving ginger.As muscle mass increases, it will trigger the body to produce more testosterone.Studies have shown that high-protein diets can, in fact, be detrimental to testosterone levels (ref 86).However, these supplements do not have enough research for me to confidently say they will work.For those interested in supporting their hormone health holistically, advanced medical acupuncture can also be an effective option to promote overall wellness.And don’t forget—sometimes the basics like sleep, good food, and exercise do more than any pill ever could.One way to improve your posture is through resistance training, which also increases your testosterone levels.Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs.These natural strategies may support hormonal balance in women, too. Here is a quick run-through of tried, tested, and proven ways to boost testosterone naturally. According to findings, taking a daily ginger supplement for three months increased testosterone levels by 17 per cent in a group of 75 adult male participants with fertility issues. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. If you are having issues with fatigue, low libido, erectile dysfunction, decreased muscle mass, or difficulty losing weight, low testosterone may be the culprit. We work with experts and keep a close eye on the latest in health and wellness.Both resistance training like weightlifting, and cardiovascular exercises such as running or swimming, can increase testosterone.Additionally, radish juice is rich in fiber, vitamins, and minerals, including vitamin C, potassium, and fiber.But remember, too much zinc can be harmful, so moderation is key.Finally, those vigorous workouts will produce more testosterone than if you were limited to more modest lifting routines.Adopting healthy eating is also a major way of maintaining testosterone levels at peak or gaining more.Boron is another trace mineral that can help to increase your testosterone levels.Testosterone is a vital hormone for men, particularly those involved in bodybuilding and strength training. Cortisol is a hormone that works against your testosterone. 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. The question of whether protein increases testosterone is a bit murkier. Taking magnesium as a supplement has been shown to increase free and total testosterone values. Both of these may stimulate the body to release more testosterone. The hormone is usually given through your skin as a gel or a patch or injected into your muscle. Also called androgen replacement therapy, this is a medical treatment your doctor may prescribe if blood tests show unusually low levels of testosterone. Roast, juice, or blend beets into hummus for a vibrant nutritional boost, their natural sweetness pairs beautifully with earthy flavours. High in dietary nitrates, beets support mitochondrial efficiency, blood flow and circulation, which are key for cardiovascular and cognitive health. Pair cruciferous veg with your Primeadine supplements to give autophagy an extra boost (this is what our founder Leslie Kenny does!). Spermidine is a natural compound found in many plant foods, including broccoli, soybeans, mushrooms, and wheat germ. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. Quality sleep is vital for testosterone production because testosterone levels significantly rise during sleep, especially in the initial three hours. HIIT plays a significant role in boosting testosterone levels by promoting muscle gain through short bursts of intense exercise. Natural testosterone boosters can support efforts to maintain healthy testosterone levels. A regular sleep schedule enhances sleep quality, crucial for maintaining healthy testosterone levels. The biggest change I made to my diet was increasing my fat and cholesterol intake. My stress level and diet fluctuates throughout the year anyway, so at any point, factors in my current lifestyle would have influenced the results. I then began a 90-day experiment to see how diet and lifestyle changes could boost that number. Before you make any changes in lifestyle or diet, talk to your doctor or healthcare provider. Key Roles Some vitamins and minerals help your body produce estrogen and use it more effectively. Association of vitamin D status with serum androgen levels in men. Extra virgin olive oil (EVOO) is a staple of the Mediterranean diet and is rich in monounsaturated fats and polyphenols. These vegetables are also rich in dietary nitrates, which improve blood flow and endothelial function, indirectly supporting testosterone synthesis by improving testicular blood supply. These activities not only build muscle but also encourage your body to produce more of the hormones needed to sustain your energy and vitality. Avoid excessive sugar and processed foods, which can disrupt your body’s natural rhythms. Ensuring 7–9 hours of quality rest each night can significantly improve testosterone production. Did you know that poor sleep can directly impact your hormone levels? Chronic stress leads to elevated cortisol levels, which directly suppress testosterone. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Some of the best complex carbohydrates that help boost energy and mood, while helping maintain healthy testosterone levels, include oats, quinoa, barley, brown rice, chickpeas and sweet potatoes. Low testosterone can affect every aspect of a man’s life, from energy levels to libido and overall confidence. From an Ayurvedic perspective, low testosterone stems from an imbalance in the body’s energy systems. In Ayurveda, health is about balance – balancing your doshas, hormones, and lifestyle. This handout is designed to help men increase testosterone naturally. If lifestyle changes and supplements don't work and testosterone levels remain low, TRT may be an option. A healthcare professional can assess testosterone levels, rule out underlying conditions, and recommend personalized treatment options, including TRT treatment in Canada if necessary. For those seeking natural alternatives to TRT, herbal supplements and essential vitamins like ashwagandha, zinc, vitamin D, and magnesium may offer additional support. Regular physical activity, especially resistance training, has been shown to have a positive impact on hormone levels. Your body’s ability to produce testosterone is directly linked to your overall well-being. For men, the hormone testosterone is a major driver of these feelings. I don’t mean doing a little cardio a few times a week, using the machines at the gym, and eating “pretty” healthy. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. Supporting your testosterone levels doesn’t have to be complicated. A clean, balanced diet supports long-term hormone health. Avocados are rich in vitamin B6 and monounsaturated fats, both linked to testosterone support. They also support heart and brain health while boosting hormonal levels. Low testosterone levels can result from chronic stress' impact on sleep quality. A 2010 meta-study looked at the relationship between weight training, diet, and testosterone levels. Your body produces more aromatase the more body fat you have, which lowers your testosterone levels. Regular exercise is beneficial for your health, and certain workouts can temporarily raise testosterone. A small study of healthy young men showed that their T levels dropped by 10 to 15 percent when they only slept for five hours a night. T levels increase while you sleep, peaking around 3 a.m. It’s rare for men to have naturally high testosterone, which can cause low sperm counts, high blood pressure, and mood swings. Chronic stress raises cortisol, a hormone that competes with testosterone. Weight loss through a balanced diet and exercise can help bring levels back up. Emphasize lean protein and healthy fats, such as olive oil, nuts, and avocados. If you’ve been searching for the best foods to increase testosterone, you now have a clear roadmap. While supplements like A-HD Elite offer great support, your foundation should always be strong food habits and healthy choices. In women, low testosterone levels may lead to decreased libido, reduced bone density, loss of muscle mass, lower cognition, and decreased well-being.The Ashwagandha helps manage cortisol (the stress hormone), which is vital for testosterone maintenance in athletes.Learn how customized routines address specific nutritional needs and boost overall well-being.HIIT increases both free and total testosterone levels while also improving cardiovascular fitness and metabolic health.Dame Health's melatonin gummies and magnesium sleep supplements are doctor-formulated health supplements that focus on improving overall well-being.Ashwagandha improves your sleep by significantly improving non-rapid eye movement (57).Aim for at least minutes of sunlight daily to boost your vitamin D and testosterone levels.You don’t have to take fancy supplements or workout 5 times a week to boost testosterone.Exercise training improves free testosterone in lifelong sedentary aging men. If your cholesterol levels are already high, then you should consult your doctor before you decide to up your fat intake. Fats such as trans fats are unnatural and should be avoided where you can. 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. Other common causes include chronic stress, frequent antibiotic use, lack of sleep, dehydration, and hormonal imbalances.Supporting your body with nutrient-dense meals, mindful habits, and trusted health supplements can help restore balance naturally.2. A few supplements can help sustain healthy testosterone levels, but most supplements marketed as testosterone boosters don’t work, though some can make you believe they do by boosting your libido. Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep. 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. The information provided does not guarantee specific outcomes and should be discussed with your healthcare provider. Avoid plastics containing BPA, processed foods, pesticide-laden produce, and chemical-heavy grooming products. Reducing stress through meditation, cold exposure, and relaxation techniques can help. Testosterone is primarily produced during deep sleep cycles. Yes, strength training and HIIT workouts are effective for increasing testosterone. However, if you are looking for new and interesting ways to increase your overall testosterone levels, intermittent fasting may be one. The great thing about weight lifting is that it provides a wealth of benefits (2)(3) besides just increasing testosterone levels. If your goal is to boost your testosterone levels, the best way to do that is by way of resistance training. Other supplements, such as fish liver oil, are also high in vitamin A. Any vitamin A your body does not need immediately is stored for future use. You should be able to get all the vitamin A you need from your diet. Kelsey Kunik, RDN, is a registered dietician and health writer who covers all-things nutrition for Men's Health and Women's Health. The most common symptoms of low testosterone include Some men may not notice any big symptoms as their levels drop. It also helps with red blood cell production and mood regulation. Testosterone plays a crucial role in maintaining muscle mass and bone density. When levels drop, it can take a toll on both your physical and mental well-being. It's hard (or impossible) to get rid of stress entirely, but getting it to a manageable level may automatically help boost your testosterone. Large studies have shown that those who exercise more tend to have higher levels of testosterone, and this continues to be true with age. If you think you might be short on vitamin D, adding a supplement (or getting more sunshine) is an easy way to try boosting testosterone. However, it has even more benefit by helping to preserve existing testosterone levels, so that you don't lose what you already have. For men, it may help to increase the level of certain sex hormones, including testosterone. 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.HIIT involves short bursts of intense cardio exercise followed by periods of rest or low-intensity exercise.Many people revert to taking prescription medication for any problems they have, but living an active and healthy lifestyle does wonders for your health.Certain dietary and lifestyle practices can help naturally increase testosterone, promoting healthy aging and enhancing performance.One of the most important nutrients that can help boost testosterone levels is vitamin D3.Gokshura, also known as Tribulus Terrestrial, is well-known for its ability to enhance urogenital and cardiovascular health. Studies on military personnel link sleep deprivation to lower testosterone levels, making sleep essential for boosting testosterone (3). Research suggests these workouts helped optimize their testosterone levels naturally (2). Studies suggest low-fat diets might contribute to low testosterone levels (1). Use the following strategies to increase natural testosterone production. During the month before my experiment, I was definitely sleep deprived.This balance helps your body keep producing testosterone efficiently.This booster supports weight loss and muscle growth too.Ginger has been linked to enhanced testosterone production by boosting luteinizing hormone and reducing oxidative stress in animal studies.This antioxidant-rich fruit can help reduce oxidative stress and has been shown to support hormonal balance.Therefore, in the morning when the sun is mild, then sit in the sun for a while and exercise.This approach will nourish your body without the need for supplements.To improve your health and boost testosterone in your body, ditch the takeout, and eat more vegetables. Also, some supplements aren't safe to take with some prescription drugs. A main concern with supplements is that they aren't regulated by the FDA the same way drugs are. However, people who don't have much exposure to sunlight may be deficient in vitamin D. Low testosterone (defined as lower than 220 to 350 nanograms of testosterone per deciliter of blood serum) impacts quality life dramatically.And as the age goes up, the libido goes down and thus the topic of natural male enhancement always arises at one point in a man's journey.This is especially true if you are beginning any new supplement for increased testosterone.These fats support the body’s ability to produce and maintain optimal testosterone levels.However, having more sex could boost testosterone regardless.Onions and garlic take a so-so kitchen dish to the next level—and they can do the same for testosterone (30, 31).Healthy fats are linked with improved testosterone levels and steroidogenesis.Common chemicals like BPA (found in plastics) and phthalates (in some personal care products) can lower testosterone by disrupting hormone function. Some can raise it temporarily, including exam stress or exercise.16 However, not all short-term stressors dampen testosterone. (This visual eating guide can help you choose the best foods for your body.) The thing is, there’s plenty of evidence that the low carb keto diet boosts testosterone (9), but if you’re seesawing in and out of ketosis, any testosterone boost is going to be sporadic. 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. For the purposes of this article, however, we’re concerned with the fact that obesity suppresses testosterone production (5). Despite media campaigns to the contrary, being overweight is not healthy, nor is this dangerously unhealthy state something to be celebrated. One randomized controlled trial revealed that men with low testosterone who supplemented with vitamin D saw a notable increase in their levels (Pilz et al., 2011). A study published in the Journal of Clinical Endocrinology & Metabolism found that dietary cholesterol positively affects serum testosterone levels in men (Wang et al., 2001). They are rich in high-quality protein, cholesterol, vitamin D, and healthy fats—all of which are necessary for optimal hormonal function. While more studies need to be done, it does show the majority of any exercise and training intensity does raise testosterone levels . When you have a lot of stress, especially prolonged amounts, it diminishes your testosterone levels . Low testosterone—or male hypogonadism—is linked to depleted energy, low sex drive and decreased mood. “Testosterone plays a crucial role in building muscle,” explains Ali Malik, founder of Fit Labs Kensington. Which supplements and perscriptions can help? What does testosterone actually do for us? The hormone is something we’re all probably aware of but not entirely sure about. I’d be very unhappy with an inappropriate or clinically significant lowering of my hormone levels,” says Dr. Berardi. For these men, a healthcare professional, thorough evaluation, and, if warranted, testosterone therapy can be life-changing. In addition, the boost someone might get from a supplement pales in comparison to the six pieces of advice above, or to testosterone therapy. As a certified health coach, it’s out of your scope of practice to recommend supplements to treat a condition like hypogonadism. So, aim for the stress sweet spot where you feel energized and engaged with life but not so busy and harried that you have no time to relax, sleep, or enjoy life. Sleep isn’t just for recovery—it’s your body’s hormone factory. You don’t need injections or hormone therapy to get your levels back on track. If you’re feeling low on energy, struggling to build muscle, or noticing a dip in drive and motivation, low testosterone might be playing a role. A 2011 human study used a much higher supplemental dose—10 mg of boron per day—and observed an increase in free testosterone. In any case, stay in touch with your doctor and start more conventional treatments if natural steps don’t work. Stay on top of latest health news from Harvard Medical School. 25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School. In fact, moderate consumption of eggs can provide the body with essential raw materials to support testosterone production. Before exploring these foods, it’s important to understand how testosterone is made and what the body needs to sustain optimal levels. In men, it is the primary sex hormone responsible for muscle development, bone density, energy levels, libido, and sperm production. If you have high BMI, making efforts to lose weight can significantly boost your hormone health. The short answer is yes, but the type of exercise matters. A balanced diet rich in key micronutrients is essential. If you have an injury that prevents you from heavy weightlifting, move as much as you can in the way that you can. So without supporting research, I’m unsure of the effects of cold showers on testosterone. Testosterone is the fuel that propels our sex drive, but did you know that actually having sex puts fuel in our testosterone tank? Quite frankly, a lot of the products out there are total scams that are at best a waste of money and at worst a hazard to your health. Your hormones were going crazy, and it probably affected your quality of life. Hormone imbalance is an issue often discussed in women’s health, but it’s a problem for men, too. Grape seed extract has been found to be effective in blocking male estrogen production. In one study, researchers found that bisphenol-A, a chemical found in some plastics and food packaging, can lower testosterone. Men who use plastic containers tend to have lower testosterone than men who use glass containers – yes, seriously. But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too. To be productive, but your body says otherwise when it comes to testosterone production. We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone. Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep. Ent magnesium levels can help you get enough sleep, increase ATP that is used to energy by your cells, and maintain your body’s fluid balance. Dopamine suppresses prolactin, which effectively increases your testosterone levels. It is commonly believed to effective at increasing your levels of luteinizing hormone, which translated to higher production of testosterone. One such study was able to prove that a daily dose as small as 6 milligrams was sufficient to produce a 29% increase in the testosterone levels of subjects over a period of 90 days. Studies have shown that even small doses of boron can cause a significant increase in testosterone levels. Many of these testosterone-boosting behaviors help to improve your sleep and overall health, too. Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production. The RISE app predicts your circadian rhythm each day, so you can see when your body naturally wants to wind down for bed and go to sleep. Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. Drinking alcohol stimulates the transformation of testosterone into estrogen, which can further lower your bone density and libido. Sugar leads to higher insulin, and insulin leads to lower testosterone. Fermented foods tend to have probiotics, like yogurt, sauerkraut, and blue cheese. Probiotics are good bacteria that your gut needs to function properly, leading to digestive health and overall well-being. If you have a sensitive stomach, look for “fermented” vitamins or those labeled as “gentle.” Synthetic vitamins are made in a lab but are chemically identical to those found in nature. Because the body has no easy way to excrete excess iron, it can build up in organs like the liver and heart (a condition called hemochromatosis). However, recent studies, such as the COSMOS-Clinic trial, suggest that daily multivitamins can significantly slow cognitive aging and improve memory in older adults. If you take a high-dose B-complex, your urine will turn bright yellow—this is simply your body excreting excess Riboflavin (B2). Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. It could also be the cause of low testosterone, too, as sleep is essential to testosterone production. Below, we’ll explain how you can increase your testosterone naturally and how the RISE app can help. Boosting testosterone naturally is possible with the right foods and lifestyle choices. A handful of nuts or seeds daily can help maintain hormone balance and act as one of the best testosterone booster foods. Lifestyle habits like sleep, stress management, weight management, a broad spectrum of vitamins and minerals might help to optimize your levels within healthy ranges. 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. Embracing a diet that’s low in sugar and refined carbs but high in protein and healthy fats can support higher testosterone production. In fact, this is one of the most overlooked effects of lack of sleep.Supports Heart HealthConsistent sleep helps regulate blood pressure, cholesterol, and inflammation. When you sleep well, you wake up feeling more refreshed and ready to conquer the day. One of the most noteworthy sleep benefits is a sustained supply of energy throughout the day. Sexual health By balancing these doshas, testosterone production can be restored. All this means that while it could be worth trying supplementation if your sex drive isn’t what you’d like it to be, increasing testosterone levels is not a quick, universal fix. Simply put, the fact that women’s levels of this hormone drop with age does not necessarily mean that supplementing with testosterone will be beneficial for them. And just as happens for men, women’s testosterone levels drop as they age. However, a good diet and an active lifestyle may help keep your levels of testosterone within the recommended range. 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. Too much alcohol can harm testosterone levels, particularly among men who drink heavily or excessively. A study in the European Journal of Endocrinology found that men who lost significant weight experienced a substantial increase in testosterone levels. Chronic stress elevates cortisol, a hormone that directly suppresses testosterone production. “These exercises recruit large muscle groups and create the metabolic demand necessary to trigger testosterone production.” When your body is stressed, it releases a hormone called cortisol, and it appears elevated cortisol levels can quickly lower testosterone. But first, let’s really understand the importance of this male hormone… Simple steps that can transform how you feel about your body and yourself. 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? Mid-morning to midday is usually ideal for vitamin D synthesis, depending on location and skin type. Studies have consistently demonstrated that exercises like squats, deadlifts, bench presses, and rows elicit a strong hormonal response (Kraemer & Ratamess, 2005). “After continuing using Bioman for two weeks, I'm feeling notably more energetic, healthier, and focused. It's offered more than expected, boosting immunity and vitality. While adding the right foods is important, avoiding certain foods is equally critical. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. If you suspect you have low testosterone, it's important to consult a healthcare provider for proper evaluation and guidance. Unlike women, who experience a sharp decline in hormones during menopause, men typically experience a gradual decrease in testosterone—about 2% a year after age 30. Reproduction of news articles, photos, videos or any other content in whole or in part in any form or medium without express written permission of moneycontrol.com is prohibited. These practices can help lower cortisol levels and promote hormonal balance. Engage in both resistance training and cardiovascular exercises. Oysters, nuts, seeds, and oily fish like salmon are excellent choices to incorporate into your diet. Focus on consuming nutrient-rich, whole foods, including fruits, vegetables, whole grains, and lean proteins. By choosing nutrient-rich, whole foods and avoiding dietary pitfalls, individuals can preserve vitality, strength, and resilience well into later years. Testosterone naturally fluctuates throughout life, peaking in early adulthood and gradually declining with age. Diets high in refined sugar, trans fats, processed foods, and excessive alcohol disrupt hormonal balance. (7) Finding ways to manage stress, such as meditation, yoga, or deep breathing exercises, may help increase testosterone levels. A study published in the Journal of Clinical Endocrinology and Metabolism found that men with obesity had significantly lower testosterone levels than those with a healthy weight. (3) Consider aiming for 7-8 hours of sleep each night to help maintain healthy testosterone levels. If their eating and exercise routines suggest they’re in a chronic negative energy situation, he simply recommends they eat an extra healthy snack or two a day. “A lot of men in their 20s and 30s come to me about their low testosterone levels and their low testosterone symptoms,” says Dr. Berardi. On the Internet, if you look for ways to boost testosterone through lifestyle, you’ll quickly become inundated with supplement recommendations and lists of T-boosting and T-harming foods. “Their symptoms might be related to testosterone, but they also could be related to not sleeping, stress, or some other factor.” Not only can overly low testosterone make you feel fatigued and do a serious number on your sex drive, but it can also harm your bone and cardiovascular health, says Dr. Asafu-Adjei. Improved sleep quality Fall asleep more easily We cover breaking news and insights across technology, politics, health, sports, culture, finance, and more. Zinc is an essential mineral that plays a significant role in testosterone synthesis. When compared to fenugreek, ashwagandha tends to offer broader stress-reduction benefits, which may indirectly contribute to better hormonal balance. Natural boosters appeal to many men because they frequently come with fewer side effects. So it’s clear that if you have lower than normal testosterone levels, then increasing it can definitely enhance muscle growth. And what’s interesting is that multiple studies have found that when men who were at the lower end of this range increased their testosterone to average or above average levels, they saw significant increases in muscle mass and strength. Embracing a holistic approach with natural testosterone boosters and lifestyle adjustments provides men with a safe, science-backed way to support hormonal health, boost energy, and improve overall well-being. Men who combine resistance training with a nutrient-dense diet typically enjoy not only improved testosterone levels but also enhanced overall vitality. Higher levels of aromatase in the body convert more testosterone and progesterone into estrogen. In a large study of 858 males over 40, men with low testosterone had an 88% increased risk of death compared with those who had normal levels (6). Symptoms of male andropause include lowered libido, decreased muscle mass, increased abdominal fat accumulation, depression, and lack of drive. Olive oil provides monounsaturated fats, which are linked to higher testosterone levels. Animal studies suggest that these foods can increase testosterone and improve testicular health. They contain compounds like allicin that reduce cortisol levels, indirectly supporting testosterone production. Studies suggest that regular consumption of pomegranate juice can increase testosterone levels, improve sperm quality, and even elevate mood. Oxidative stress damages cells, including those involved in hormone production and sperm health. Factors such as age, stress, and certain health conditions can cause a decline. And don’t forget—sometimes the basics like sleep, good food, and exercise do more than any pill ever could. Some herbs and supplements can cause side effects like sleep trouble, headaches, or stomach aches. Coffee, especially the caffeinated variety, has the potential to raise testosterone levels in men. If you’ve been going to the gym regularly and feel like you’ve hit a plateau, increasing your testosterone levels may be the solution. And I make it easy for you to increase your testosterone to levels you've never reached before. I map everything out for you—from training and sleeping to foods and supplements. Zinc may promote testosterone production in the testes.New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.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.Anything that affects this system can contribute to declining testosterone levels.Resistance training, particularly with heavy weights, has been shown to boost testosterone levels significantly."Low T," or low testosterone, refers to a condition where a man's testosterone levels fall below the normal range.There are several natural ways to boost testosterone. You can take action to support your body's natural ability to produce this vital protein. As we age, our natural collagen production starts to decline by about 1% each year after age 25. When it comes to men’s health, there can be many different factors that contribute to a man’s libido, energy levels throughout the day, sexual satisfaction, and more. For expert guidance on hormone therapy and overall health, many patients turn to Dallas Men’s Health for personalized care and treatment plans. Without enough quality sleep, this cycle is disrupted, reducing testosterone levels. The body naturally releases testosterone at night, peaking in the early morning. Many studies show a strong link between sleep and testosterone production. We’ll look at the signs of low testosterone and discuss how you can naturally increase testosterone. The good news is that you can boost your T levels naturally with easy lifestyle changes and smart strategies. But an extra dose of these chemicals via supplements doesn’t appear to do much for testosterone production, Arora says. Cells in the testes have vitamin D receptors, and “activating” those receptors might act like an on/off switch for testosterone production. Testosterone isn’t just a sex hormone — for men in particular, it plays an essential role in systems throughout the body, from muscle maintenance to the production of blood cells. Research shows that men who sleep only 4-5 hours per night have 15% lower testosterone levels than those who get at least 7-8 hours. Fasting has a complex relationship with testosterone. Certain fruits aid in increasing testosterone as well. Omega-3 fatty acids play a special role in this process too. Getting enough rest each night is critical for maintaining hormonal health. These nutrients come from whole foods like leafy greens, nuts, and fish. In that time, their testosterone levels dropped by an average of 10 to 15 percent, equivalent to aging by 15 years. However, working out consistently can help to increase the flood of testosterone, especially if you are building muscle mass along the way. Essentially, the more muscle mass you have, the more testosterone your body produces. Find healthy, constructive ways to deal with everyday stress. Magnesium increases total T and free T, because the mineral prevents SHBG from binding to testosterone (25). A study in the journal Nutrients found Vitamin D supplementation may significantly boost T levels. Certain vitamins and minerals may optimize your testosterone. Testosterone levels begin to rise when you fall asleep, peak at about the time you enter the first REM stage, and remain high until you wake. While production slows with age, providing the right nutrients and lifestyle support can help optimize your natural collagen synthesis. Evening routines might include stress-reduction practices, quality sleep preparation, and topical treatments if you choose to use them. Include collagen boosting foods like bone broth or fish in your lunch or dinner. Factors that influence your timeline include your starting age, current collagen levels, consistency with the methods, and overall health status. Understanding realistic expectations helps you stay consistent with your natural collagen boosters routine. Stress and cortisol levels are closely tied together. Ultimately, consume all foods in moderation. The exact mechanisms may require more studies, but the research suggests that zinc may act as an effective aromatase inhibitor. The main component responsible for the aphrodisiac factor is zinc. Final Words on How to Increase Testosterone This means that lack of sleep can cause a big drop in testosterone. Our body makes most of its testosterone while the body is at rest. Quality sleep is generally important and beneficial to the body. When this testosterone drop happens, it can lead to tiredness, weight gain, and low motivation. From oysters to olive oil, from spinach to pomegranates, nature offers an abundant menu for sustaining one of the body’s most vital hormones. This helps stimulate your metabolism, breaking down food efficiently and increasing your body’s ability to burn fat. Radish juice contains a unique compound called raphanus, which has natural digestive enzyme-boosting properties. This humble root vegetable has been touted as a natural wonder food, packed with nutrients and antioxidants that can help you achieve your weight loss goals. The Health Insiders Team takes pride in bringing you the latest in nutritional research, skincare, healthy living, and wellness hacks. Consistently high cortisol levels can disrupt your hormonal balance, making it even more challenging to maintain healthy testosterone levels. 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%. This type of training improves cardiovascular health and significantly increases testosterone levels. Avoid processed foods and refined sugars, as they can increase insulin resistance and lead to lower testosterone levels. Dr. Jim Hotaling is a urologist and a men's health expert. Learn more about this health topic in the full-length interview. But what are your options if you have low testosterone? RISE makes it easy to improve your sleep and daily energy to reach your potential More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. Testosterone levels are also elevated directly after heavy resistance training. When it comes to testosterone, pine bark extract has shown the most potential for boosting levels. Researchers believe this happens because ginger enhances luteinizing hormone production, which stimulates the production of testosterone. Instead, the compounds and nutrients in maca root contribute to the health of your entire endocrine system, which helps your body produce and regulate hormones on its own. Low testosterone is much more likely to occur in men over age 45, although it can happen at any age, and testosterone levels typically start declining between age 25-30. 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. From hydration levels to infections and even signs of chronic illness, urine can serve as a helpful indicator of overall health.