To increase your testosterone levels with food, make sure to get a balanced diet that includes plenty of lean proteins, leafy vegetables, and healthy fats and cholesterol. High stress levels elevate cortisol, a hormone that directly interferes with the body’s natural testosterone production (National Library of Medicine). Targeted exercise strategies help stimulate hormone production, improve muscle mass, and counteract the body’s natural decline in testosterone levels. Eating proportioned whole foods daily, with a healthy balance of fat, protein and carbs will help boost testosterone levels. PeakErect® is a natural dietary supplement and is not intended to diagnose, treat, cure, or prevent any disease. These aren’t just good for your testosterone – they’re good for your overall health. However, always consult with a healthcare provider before making significant changes to your diet or exercise routine. Don’t underestimate the power of intimacy and connection as a natural testosterone booster. Maintaining a healthy sex life is not only good for your relationship but also for your hormones. Alcohol increases the conversion of testosterone to estrogen and can impair liver function, which is vital for hormone regulation. If you live in a place with limited sunlight, consider getting your vitamin D levels checked and talk to your doctor about safe ways to increase them. Focus on a balanced diet and regular exercise to maintain a healthy weight. Stress management 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.Now you know a few ways diet can boost T-levels, learn about the 7 Testosterone Killing Foods that you should consider avoiding.Processed meats and excessive consumption of fatty cuts can increase inflammation and risk of cardiovascular disease, undermining long-term health.Best way to boost it is consuming plenty of healthy fats in your diet such as olive oil and avocados.It is a healthy source of monounsaturated fats and has been found in some studies to increase testosterone levels.Please note that short rests, however, have been shown to have a positive effect on human growth hormone release.Testosterone is a sex hormone responsible for regulating libido, muscle mass, sperm count, fat distribution, and bone health. Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. Whole Grains and Complex CarbsOats, quinoa, and brown rice provide sustained energy, prevent insulin spikes, and support cortisol regulation, reducing stress-related hormonal imbalances. Cruciferous VegetablesBroccoli, cauliflower, cabbage, and Brussels sprouts help regulate estrogen levels, which is important for maintaining a proper testosterone-to-estrogen balance. Omega-3 fatty acids also reduce inflammation and improve cardiovascular health. If you get it high quality, the actual capacity of your organ to respond to hormones is partly conditional on its ability to tolerate stress and react to oxygen. There are many natural ways to address low testosterone. So make sure you don't boost your levels too much. A general way to do it is to make healthy choices. That means that even with your best effort, your testosterone might not increase as much as you like. Balancing macronutrient intake can play a significant role in supporting testosterone levels, but it requires a nuanced approach.Use our FREE nutrition calculator to ensure you’re consuming the right amount of calories and nutrients to support hormone production.Salmon has another important quality that we don’t see in many foods, including testosterone-boosting ones.It’s enormously complicated and there are different types of receptors in your cells that respond to testosterone, but put simply your levels of testosterone may be as important as your ability to use it.The nutrients, lifestyle strategies, and supplements you should know about.During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. Eros Lift is marketed as a daily wellness supplement for men who want steady improvements in stamina and sexual health. It is created to help improve energy levels, sexual drive, and performance with regular use. Eros Lift is a natural male enhancement supplement made from plant-based ingredients. This often leaves men looking for extra support to stay active and fit. Yolks are rich in cholesterol, vitamin D, and healthy fats—all crucial building blocks for hormone synthesis. Diets high in processed foods, trans fats, refined sugar, and excessive alcohol weaken testosterone production by causing inflammation, obesity, and insulin resistance. While more research is needed to fully understand the effects of these foods on testosterone levels in men, incorporating them into your diet can be a valuable addition to your wellness routine. The second thing you can do is to correct deficiencies in your diet. Although it’s true that testosterone spikes to a meaningful degree after compound movements, this doesn’t last very long. Testosterone also becomes especially important as you age since it helps slow down muscle loss. 8 men were injected with 600 mg of testosterone over the course of 10 weeks. If you’re noticing changes, the first step is to understand what’s going on in your body by working with a doctor. If you’re feeling off with symptoms of low energy, low mood, or less interest in sex, it’s easy to brush it off as stress or aging. It’s common to repeat the test on another day, since levels can fluctuate. Testing is usually done in the morning, when levels are at their highest. To confirm a diagnosis, you’ll need a blood test to check your total testosterone level. 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. 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). In addition to helping you avoid nutrient deficiencies that can drive down testosterone levels, a healthy diet protects your blood vessels. Quality sleep is vital for testosterone production because testosterone levels significantly rise during sleep, especially in the initial three hours. The more fat you carry, the more aromatase you produce, and the cycle accelerates. Higher estrogen means more belly fat storage, man boobs, and water retention. 92% are suffering from symptoms like chronic exhaustion, brain fog, and crashed libido—all signs of testosterone being stolen and converted into estrogen. Herbal testosterone boosters are pills that increase testosterone levels. Testosterone boosters, also known as test boosters, claim to help increase testosterone levels. Resistance training, exercising, getting adequate sleep and reducing stress are some of the natural ways to increase testosterone. Spicy foods may have a slight impact on boosting testosterone levels. Beans, such as black beans, kidney beans, and lentils, are nutritional powerhouses that can play a positive role in maintaining healthy testosterone levels. Examples of fatty fish are herring, salmon, and trout. In free form, it can bind to more receptors in the body, keeping you in better condition. Cortisol triggers your body's fight or flight response. Recommended products This includes administering testosterone to increase serum free Testosterone levels. Testosterone optimization therapy (TOT/TRT) is a treatment that aims to boost androgen levels in men and manage low testosterone symptoms. In a study with 412 HIV patients with an accumulation of abdominal fat, those who were given 2 mg of tesamorelin for 26 weeks saw their visceral fat decrease by 15.2% compared to the placebo group, who saw an increase of 5% fat. This peptide is a synthetic analog of growth hormone-releasing factor, which stimulates the pituitary gland to secrete growth hormone, boosting insulin-like growth factor (IGF-1) levels. Lastly, the following peptides help you lose body fat and therefore minimize your risk of testosterone converting into estrogen. By pushing your muscles, you create tiny tears in the muscle tissue.Results showed that this flavonoid is effective in increasing levels of testosterone significantly.Boost Testosterone Naturally—it’s a phrase you’ve probably seen everywhere, from health blogs to supplement ads.The above-mentioned empowering quotes for women or love yourself quotes are true reminders that change happens when words meet action, rest meets nutrition, and intention meets support.By reducing inflammation and blocking the effects of estrogen, ellagic acid may help increase testosterone levels in men.A study in the journal Hormones and Behavior found that men with chronically high cortisol levels showed significantly lower testosterone.In addition to supporting healthy testosterone levels, these foods may also have other health benefits, such as reducing inflammation and improving heart health. One of these is bromelain, which is positively correlated with high testosterone levels. Spinach is considered a green vegetable, of course, but the rest of the green veggie family is also important for keeping testosterone levels in an ideal range. Spinach also has high levels of both iron and Vitamin B6, which help to boost testosterone and give you energy. Regular exercise boosts testosterone, but the type of exercise you do makes a difference. You’ll learn how to boost your testosterone and regain your energy and vitality. This guide will dive into testosterone’s role in men’s health. You might notice hair loss, muscle loss, falling libido, weight gain, difficulty sleeping, and more. Now aside from the previous recommendations, there are various other ways to increase testosterone but are of less significance since the increase is only short term. Protein is essential for muscle health and hormone balance. 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. Current research has suggested that it may well have testosterone-boosting properties in addition to the aforementioned benefits. The participants had, on average, a 24% increase in their testosterone level. The term “superfood” is used a lot in the media, but for male sex hormone production, this really is not a misnomer. This is still a hot topic in the nutrition/health community, so I’ll let you do your own research on this. 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. The lipids that get stored in your body fat don’t just get you further away from a lean, impressive physique – it reduces your masculinity as well. Also, if you are consuming large amounts of carbohydrates in your diet, avoid doing it at the same time as fats since large amounts of fats and carbs can be problematic. Ketones can also be consumed in the form of supplements as a booster. Adverse events did not differ significantly between the two study groups, but more patients in the tesamorelin group withdrew from the study because of an adverse event. Levels of IGF-I increased by 81.0% in the tesamorelin group and decreased by 5.0% in the placebo group (P We randomly assigned 412 patients with HIV (86% of whom were men) who had an accumulation of abdominal fat to receive a daily subcutaneous injection of either 2 mg of tesamorelin or placebo for 26 weeks. The enzyme aromatase, found in the adipose tissue, converts testosterone to estrogen. This process of converting androgenic hormones into estrogens is called aromatization. Aromatase is an enzyme that is found in estrogen producing cells located in the adrenal glands, ovaries, placenta, testicles, brain, and fat tissue. The Alliance for Aging Research has indicated that one third of American men over the age of 39 have reported two or more symptoms of low testosterone (5). Men who lose a greater proportion of their testosterone are said to have andropause (4). While some foods can deplete testosterone balance, others have been proven to restore testosterone levels in men.Not all testosterone deficiencies can be fixed through lifestyle or supplement interventions.The jury still seems to be out on the full effects of flaxseed on testosterone, with studies indicating both higher and lower levels of this hormone.The duration of testosterone boosters in the body may vary depending on factors such as metabolism, body mass, and individual differences.Zinc is essential as it directly influences testosterone synthesis, while magnesium supports hormonal balance.The good news is you can bring your hormone levels to a healthy balance without medication.Additionally, men who may be hesitant about traditional testosterone replacement therapy (TRT) due to potential side effects or long-term consequences will find The Testosterone Code an attractive alternative.One of the studies found on the National Center for Biotechnology Information website showed some significant changes in testosterone levels. The researchers also found that this herb reduced protein degradation and increased physical endurance. It’s one of the more popular herbs for testosterone. Cynomorium is a parasitic herb with a long history of usage in traditional medicine for treating various male health complaints. Pruriens helps to decrease stress and improve semen quality in infertile men. A human clinical trial showed that mucuna helped to increase sperm concentration and motility in infertile men. Dark leafy greens such as spinach, kale, and Swiss chard are high in magnesium, a mineral linked to higher testosterone levels. Oysters are the most concentrated natural source of zinc, a mineral essential for testosterone biosynthesis and regulation. The researchers attributed this effect to improved blood flow and reduced cortisol, a stress hormone that inversely affects testosterone. The mechanisms include enhanced antioxidant status, improved nitric oxide production, and increased testicular weight and cholesterol content—all of which support steroidogenesis. Ginger has long been used in traditional medicine, and recent scientific investigations confirm its role in enhancing testosterone levels. Products This mineral blocks a protein from binding with testosterone. Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. A 2020 review published in the International Journal of Environmental Research and Public Health states that “insufficient sun exposure has become a real public health problem.” They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. But chronic stress will cause elevated cortisol for long periods of time. It completely stops the restlessness and helps me get to sleep. Again, this has only shown benefits in studies where a vitamin D deficiency or insufficiency was present. Researchers think it does this by decreasing the activity of an enzyme that breaks down testosterone. It also has an interesting effect on testosterone. Balance My Hormones helps men and women restore their hormones to optimal levels through bespoke TRT and HRT treatment plans. Mike has over 25 years of experience in the healthcare sector, much of that working with people who have hormone imbalances. Over-the-counter testosterone supplements may or may not be effective depending on their ingredients and quality. A French study found that men consuming more hot sauce have more testosterone than those who consume milder heat. It is rich in monosaturated fats and antioxidants that reduce oxidative stress and inflammation. If you’re experiencing symptoms of low testosterone, such as a decrease in sex drive and hot flashes, talk to a healthcare provider.In fact, almost half of men over the age of 80 have low testosterone.Only supplements with proven ingredient dosages derived from natural sources are endorsed.Low testosterone levels can also be a result of damage to the testicles or specific medical disorders such the mumps or testicular cancer.Chronic stress can significantly disrupt testosterone levels and overall hormonal balance as a result of increased cortisol.On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt.Tribulus Terrestris is utilized in traditional Chinese and Indian medicines to boost libido and improve sexual function.When you’re under stress, your body produces cortisol and other hormones that prepare you to fight, flee, or freeze. Another study found that Clostridium scindens could directly act on cortisol. One particular strain, Lactobacillus reuteri, also promote increased weight and size of the testicles, along with inhibition of age-related shrinkage. Olive oil produced a 17% increase, while argan oil yielded an increase of about 20%. Thorne Research is a well-known supplement manufacturer that often finds itself on our best supplement lists and prides itself on creating high-quality supplements with research-backed ingredients. Studies typically recommend 400-2,000 IU of vitamin D to prevent deficiency. NatureWise delivers a fan-favorite vitamin D product that features 125 mcg (5,000 IU) of the most active form of vitamin D, which is vitamin D3. Beef, especially grass-fed beef, provides essential nutrients such as zinc, iron, and high-quality protein. Healthy insulin function is closely tied to testosterone, as insulin resistance and obesity are major risk factors for low testosterone. Onions, in particular, are rich in antioxidants and flavonoids that protect cells and support blood circulation. Incorporating a small handful of nuts or seeds into a balanced diet is enough to reap their hormonal benefits. How to Increase Testosterone Naturally: 10 Science-Backed Methods ❌ Disrupts mood and hormones with fillers In 2025 expert rankings, Nugenix lags far behind Adaptophen for efficacy, with users reporting no muscle gains, faded effects after weeks, and even long-term vitality dips from imbalanced formulas. "Overpriced hype that doesn't make me feel better—my T levels didn't budge," complained a forum poster, echoing widespread frustration over plateauing results and digestive upset. "Bloating, cramps, nasal congestion—no energy boost, just regret," shared a Yelp user, citing side effects from a 2010 Journal of Dietary Supplements review. Low testosterone (male hypogonadism) is a condition in which your testicles don’t produce enough testosterone (the male sex hormone). For maximum effect take daily for at least 30 days combined with a healthy exercise routine. Yes, Ashwagandha improves sleep quality by reducing cortisol levels. In the elderly, exercise increases testosterone levels, fitness, and reaction time.Physically active men have a better testosterone profile compared to those more sedentary.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.Grapes contain a substance called Resveratrol which is an anti-oxidant which may also increase testosterone production.It plays a role in maintaining cellular health and regulating oxidative stress, which can interfere with hormone synthesis when left unchecked.Other side effects of taking too much vitamin D include dizziness, dry mouth, nausea, weakness, and vomiting.Protein is essential for muscle health and hormone balance.While the occasional drink is fine, excessive alcohol intake can lower testosterone and disrupt hormone balance. It affects muscle mass, hair growth, bone density, and red blood cell development. Explore the common side effects of Zinc Complex, a dietary supplement, and learn how to manage them effectively. Free testosterone. Low testosterone (male hypogonadism). Are you a clinic that wants to offer TRT and HRT supplements to your patients? Get a Good Night’s Sleep The Testosterone Code offers men a chance to break free from the constraints of low testosterone, allowing them to regain energy, improve their sexual health, and enhance their overall vitality. By combining science with practical lifestyle modifications, The Testosterone Code promises not just a boost in testosterone but also an enhancement in quality of life. The majority of daily testosterone release occurs during sleep, especially during the rapid eye movement (REM) phase. Try a couple of high-testosterone foods at a time in addition to a supplement and a lifestyle improvement or two to see what makes you feel the best. Testosterone is important for all our body systems, including our moods, energy levels, and libidos. Excessive alcohol intake can disrupt testosterone production by affecting the hypothalamus, pituitary gland, and testes. Taking breaks mitigates the negative impacts of prolonged sitting, including reduced testosterone levels. Additionally, a sedentary lifestyle can negatively impact sexual function, which is closely related to testosterone levels. Zinc can be found in foods like oysters, beef, and beans, while magnesium helps increase testosterone by blocking proteins that bind with testosterone. Managing stress is vital for hormonal balance. Aim for 7-9 hours of quality sleep each night. 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. Now although to optimize testosterone levels it’s recommended that you eat a balanced macronutrient ratio of protein, carbs, and fats, most people already seem to do a good job of doing this. So by lowering your body fat, you lower the activity of this enzyme and more testosterone is left unconverted.As for how much of an increase you can expect to see, it will depend on how much fat you have to lose. But with that being said, let’s take a look at a few more effective long-term options and how much they can boost your testosterone levels. 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. Moderating alcohol consumption can protect and even boost testosterone levels while improving sleep, liver function, and overall health. Reducing your exposure to endocrine-disrupting chemicals can help protect and boost your natural testosterone production, as these substances can negatively impact hormone balance over time. By addressing stress through lifestyle changes and relaxation techniques, you can create a hormonal environment that supports better health, improved energy, and higher testosterone levels. Chronic stress and high cortisol, the body’s primary stress hormone, can have a detrimental effect on testosterone production. We all have stress in our lives, but it is important to manage it. Testosterone is very important for male sexual function, physical performance, muscle growth, bone density, mood regulation, among other functions. However, many of the men probably would be harmed more than helped, by this strategy of simply giving testosterone. Usually, when you cut out or cut back on these substances, your T levels will return to normal. Generally avoiding smoking, taking drugs, and drinking alcohol will improve your testosterone. While extreme endurance-based exercises have been shown to possibly reduce testosterone, that doesn’t mean you should cut out the cardio. Reeder pointed to zinc, vitamin D, magnesium, omega-3 fatty acids and high-quality protein as pivotal nutrients for healthy testosterone production.Boost testosterone naturally with diet, exercise, and key supplements like ashwagandha.With an accessible pricing structure and a commitment to customer satisfaction, The Testosterone Code offers a compelling opportunity for those serious about improving their health.Proof we are supposed to have hard bodies, University of Pittsburgh researchers found that fat blokes have more oestrogen.Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14).The Eros Lift formula is made up of herbs that are commonly found in male enhancement supplements.This first test helps see whether testosterone may be contributing to your symptoms and guides the next steps. “Swolverine’s ZMT is a combination testosterone booster and nighttime sleep aid. When you’re asleep, your body actually releases the most testosterone, meaning rest is absolutely crucial. Alongside zinc, the product contains 12 natural ingredients that have been studied for their relationship to testosterone. We chose TestoPrime as our pick for the best testosterone booster with zinc, which may help slow down the conversion of testosterone into estradiol (the predominant form of estrogen), according to the brand. Excess body fat, particularly around the abdomen, can contribute to lower testosterone. Because blood testosterone levels can fluctuate, it's important to do the test in the morning before 10 a.m. Anything that affects this system can contribute to declining testosterone levels. You appear to have higher than normal testosterone levels, please contact us for further investigation. Your testosterone levels appear to be in the normal range. If you know your total testosterone reading from a previous blood test input the results to the left above to see if your testosterone levels are normal. Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels (23, 24). It’s been shown to decrease plasma testosterone levels, and be harmful to male reproductive health (21, 22). Unfortunately, zinc deficiency is prevalent throughout the world, and this article shows how important it is for regulating serum testosterone levels. One article published in 2011 found that both athletes and sedentary individuals can increase their testosterone levels with magnesium supplementation (18). Eating less processed foods and sugar paired with exercise, stress management, and enough sleep will increase testosterone and maintain health. If you want to increase testosterone naturally, the best strategy is to make some healthy tweaks to your lifestyle. One study found that not only did zinc supplementation raise testosterone in older men, but decreasing zinc intake lowered the hormone in young, healthy men . There are a few herbs out there which have some positive studies in the literature in regards to improving testosterone. This is the theory behind why MP leads to higher testosterone. MP increases dopamine, which in turn drives down prolactin. But testosterone has a significant role in overall health and well being as well. Testosterone even improves the sex drive in females—it’s the ultimate libido-boosting hormone! It’s crucial to the health of male sexuality and reproduction by increasing libido, sperm count, and sexual pleasure. Testosterone is widely known for its “manly” effects on boosting competitiveness and desire for power, but it plays a much bigger role in the body than that. Testosterone is a vital hormone that impacts nearly every aspect of health. Excess protein without fat can also cause insulin spikes. For comparison, an equivalent meal having the same effect on blood sugar levels would include three slices of toast with jam, a cup of sweetened tea and canned sweetened puree. And I recommend you also avoid it (in particular soy isolates) if you’re seeking higher testosterone. Though it needs to be remembered, this study only included one person. It contains phytoestrogens (plant estrogens) that have similar effects to estrogen in the body. A 2020 analysis that examined the results of 48 different studies found that after just one workout, testosterone increased by 0.91 nanomoles per liter (nmol/L). It’s common knowledge that testosterone boosts exercise performance. No supplement or healthy habit is going to compensate for these conditions, Arora says. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced. Still, some exercises, especially weightlifting, can temporarily boost testosterone. (That’s one of its functions, anyway; it has many others.) But other hormones also contribute to muscle building and endurance. Testosterone, the main male sex hormone that’s produced by the testicles, is anabolic and does help you build muscle. Animal products like oysters, beef, and poultry are generally higher in zinc than plant-based sources like nuts.Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more.Thankfully, there are many natural ways to help boost your testosterone levels.Lifting heavy weights with a high volume will increase testosterone the most.“As you get older, you’re already dealing with weaker bones, so having lowered testosterone isn’t going to help.”ZMA, short for Zinc Magnesium Aspartate, is a popular supplement that contains three ingredients linked to increased testosterone production (7).A balanced diet significantly supports testosterone production by incorporating lean proteins, healthy fats, and essential nutrients.HIIT promotes muscle gain, reinforcing the importance of exercise for healthy testosterone levels.In fact, poor sleep can increase the risk of heart disease and even weaken your immune system.3. The benefits of good sleep extend to your heart health and metabolism as well. Healthy sleep can strengthen your immunity and keep your energy levels in check. Is gut health linked to inflammation in the body? Get more sleep » Increase your testosterone levels with science-backed recommendations and live healthier, longer Below, we'll explore how you can naturally increase its levels with enough dedication. Learn how to naturally increase testosterone. Sexual activity and arousal can temporarily boost testosterone levels. Understanding testosterone and its importance can help men recognize how to maintain optimal levels, which can significantly influence their quality of life. Some herbs and supplements can cause side effects like sleep trouble, headaches, or stomach aches. There’s a lot of hype around testosterone boosters. Walk into any drugstore and you’ll see shelves packed with bottles claiming to boost testosterone. These meats are excellent sources of high-quality protein, which is crucial for muscle growth and repair—processes closely tied to testosterone regulation. Omega-3 fatty acids, found abundantly in fatty fish like salmon and mackerel, help regulate inflammation in the body, enhancing the responsiveness of cells to hormonal signals. Broccoli, cauliflower, and Brussels sprouts help reduce estrogen levels, potentially increasing testosterone. Too much caffeine can also lead to other testosterone thieves, such as anxiety. However, too much caffeine can have a detrimental effect on your cortisol levels (32). If you can’t get enough sunlight due to where you live or your lifestyle, consider taking a vitamin D supplement. Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. Testosterone is an androgen, a male sex hormone, though women need it too. PureHealth Research distributes a product line made with natural ingredients. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. This site offers health, wellness, fitness and nutritional information and is designed for educational purposes only. Higher cAMP levels usually result in increased testosterone production.And to help you understand what testosterone boosting supplements to focus on, I teamed up with my dietitian to research the best types to combat testosterone deficiency.Need a boost?According to a study by Henry Ford Health, vitamin D3 is known as the sunshine vitamin because your skin produces it when exposed to UV rays .One of the quickest and easiest ways anyone can take personal control over their hormone levels is to adopt healthy habits.You can consider purchasing one of the testosterone boosters reviewed in this guide.🌿 Chrysin✔ Acts as a potent aromatase inhibitor, halting T-to-estrogen conversion to keep your levels pure. Cooking with and adding extra virgin olive oil to your food are natural ways to increase testosterone. One of the most comprehensive, natural ways to increase testosterone is consuming coconuts or coconut oil. Who knew deadlifts and squats were actually natural ways to increase testosterone? There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. You can have your T level tested by your doctor if you have any of these symptoms to determine if they may be a result of lowered testosterone levels. Male Infertility Heavy alcohol consumption has been shown to reduce testosterone levels in the blood. T levels increase while you sleep, peaking around 3 a.m. Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you (the "normal" range is a gigantic 264 to 916 mg/dL. It’s rare for men to have naturally high testosterone, which can cause low sperm counts, high blood pressure, and mood swings. There are several natural ways to give your testosterone a boost and keep it from getting too low. Testosterone levels don’t only come down to the foods you eat, but also to your lifestyle. The vegans and vegetarians in this study were younger and had a lower body weight than meat-eaters, which can affect the results. Alcohol consumption also causes a spike in your cortisol levels, which is bad news for those looking to build muscle . Alcohol consumption actually increases the estrogen level in a female body, which can lead to a higher incidence of breast cancer . Tuna is incredibly high in selenium, helping offset the mercury present in larger fish and boost testosterone. The RISE app predicts your circadian rhythm each day, so you can see when your body naturally wants to wind down for bed and go to sleep. Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. Surprisingly, the study found testosterone levels in shift workers depended on how satisfied those shift workers were with their work life. So, prioritize getting a full night’s sleep and minimize any behaviors that could wake you up during the second half of the night (more on those soon) to ensure optimal testosterone production. If you cut your sleep short by waking up early, or have trouble staying asleep towards the end of the night, you may be sabotaging your testosterone production. Broccoli, cauliflower, and cabbage should be part of your diet because they assist in keeping hormones at optimal levels. Found in fish oils and flaxseeds, they contribute to the regulation of hormones within the body including testosterone. These fats support cell membranes and hormonal health overall. Furthermore, if you’re over the age of 30, additional supplementation of Zinc and Magnesium will help improve testosterone levels and improve your overall quality of life and boost testosterone. Combined with a nutrient-dense diet and resistance training, these micronutrients can help you reach and maintain optimal testosterone levels. DHEA is a naturally occurring hormone produced by the adrenal glands and serves as a precursor to both testosterone and estrogen. While DIM doesn’t directly boost testosterone, it helps maintain an ideal estrogen-to-testosterone ratio by promoting the healthy metabolism of estrogen into less active forms. Vitamin K2 acts similarly to a hormone, regulating cellular signaling and testosterone production. “Consistent heat exposure from laptops on laps, tight underwear, or frequent hot tub use can significantly impair sperm production for months.” That is because chronic stress triggers cortisol release. Research shows men sleeping less than 6 hours nightly have 25% lower sperm counts compared to those getting 7-8 hours. No matter if you’re trying to conceive or simply want to optimize your reproductive health, this blog is perfect for you. The sperm you produce today reflects your health habits from three months ago.” 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. One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels. Endocrine disruptors are chemicals that can interfere with hormone production and balance. Remember, reducing stress isn’t just about feeling better—it’s about optimizing your body’s hormonal balance and overall well-being. Exercise shouldn’t be manipulated solely for testosterone gains but rather integrated as part of a holistic strategy for health, vitality, and well-being. Optimizing your body composition is more than a pursuit of aesthetics—it’s a journey toward improved energy, vitality, and hormonal health. Long-term elevated cortisol (chronic stress) is to be avoided at all costs . You can’t overestimate the power of a good night’s sleep. Your health professional can advise if there is a different treatment course you can take. Beef contains monounsaturated fats and saturated fats that support various body processes. Countless of traditional populations have lived on very low carbohydrate diets without any issues with their hormone levels. At this point, it should already be clear to you why men love increasing their testosterone production. Making sure you provide your testicles with the right building blocks for testosterone production is important. “There are a few ingredients in the supplement that can help set your body up for sleep, including valerian root extract and melatonin. Unfortunately, we did have to give the swallowability a 1 out of 5, as this product requires more capsules than your average testosterone booster. There was no taste to the capsules, and Pete didn’t experience any side effects when trying out this testosterone booster. Other testosterone boosters tend to involve multiple servings, so Transparent Labs definitely wins for convenience here. Additionally, we chose this testosterone booster because Transparent Labs stands out for its clear labeling, third-party testing, and transparency, ensuring safety and efficacy of the ingredients. A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well. Add either—or both—to your daily consumption for a quick (and tasty) boost of testosterone. Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter. They have mostly SFA and MUFA, and the yolk contains high levels of cholesterol, which is a precursor to testosterone creation. Testosterone is an androgen, a male sex hormone, though females need it too. He is dedicated to staying up-to-date with the latest in natural medicine, always aiming to provide the highest quality of care. Michael, head consultant at Planet Naturopath, brings over 20 years of experience in functional medicine and naturopathy, specializing in personalized health solutions. The Vibrant Wellness hormone test is similar to the DUTCH test and it checks the sex hormones including how they get metabolized along with adrenal function. Even though everyone knows to avoid these habits and pursue healthy ones, they often seem the most difficult to accomplish. Additionally, prohormone supplements are not regulated, and their safety and purity can be questionable. Testosterone booster can stay in your system for up to six months, depending on your body. Mayo Clinic notes that medical treatments aim for rapid testosterone boosts, leading to various side effects . Natural testosterone supplements are typically safe. It is also a good idea to speak with a doctor before starting the supplement, especially if you have any health conditions. Panax ginseng may boost energy, focus, and blood flow. The ingredients in Eros Lift are mostly natural and plant-based. Because of this, the supplement appears to work mainly by influencing hormone balance. The Eros Lift formula is made up of herbs that are commonly found in male enhancement supplements. Many men live with below-average testosterone levels, feeling less formidable than they should without experiencing full-blown andropause. Moderately low testosterone levels often go undiagnosed and untreated. If your testosterone levels fall too low, you might suffer from a condition called andropause. Your testosterone levels peak in your mid to late twenties and then start a slow and gradual decline. Being well hydrated will keep your energy levels up and decrease hunger for poor food choices, like simple carbohydrates found in candy. Other good tips are to stay hydrated with at least 2 liters of water, unless you have health problems such as congestive heart failure or kidney disease. Also, eggs provide cholesterol, another important molecule for the body. Importantly, people have been advised for some time to avoid fats, but not all fats are the same. Most importantly, lifestyle habits like regular exercise, good sleep, a nutritious diet, and limiting alcohol can help you regulate stress — and support healthy testosterone levels — in the long term, says Kotlyar. Eating a healthy diet consisting of lean meats, greens, fruits, complex carbohydrates, and healthy fats will help your body support testosterone production. Although a healthy diet may not increase your testosterone production, a bad diet and weight gain can disrupt it.²⁴ Don’t pay too much head to fad foods touted as testosterone boosters. You can naturally raise your testosterone levels by adding more healthy fats by eating more nuts & seeds, fatty fish like salmon & tuna, avocados, olives, vegetable oils, and natural peanut butter. Lower than optimal testosterone levels have many effects on your health. We’ve compiled the best food and lifestyle choices, as well as supplements, to boost your hormone levels and get the most out of your workouts. If you’re looking for ways to increase testosterone naturally, we have the answers. Effect of pomegranate juice on salivary testosterone levels. Effect of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Nutrition plays a pivotal role in modulating testosterone levels. These vegetables are also rich in dietary nitrates, which improve blood flow and endothelial function, indirectly supporting testosterone synthesis by improving testicular blood supply.