Healthy fat sources are extremely critical for good hormone function. Testosterone is an anabolic steroid hormone that plays a critical role in metabolism, sex drive, muscle building, mood regulation, memory, and cognitive function. You can support optimal zinc levels by consuming foods high in zinc. The more you reduce your stress, the better your health will be. In this guide, we’ll explore 12 proven strategies that can help restore optimal testosterone levels. Dietary and lifestyle changes can significantly impact testosterone production. Some men naturally have higher levels, but all men eventually experience declining T-levels. Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. An unexpected natural way to increase testosterone is intermittent fasting. Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone. Here are some safe ways to boost T levels naturally and proven medical options to explore A good night’s sleep may help to prevent low testosterone levels. Evidence is growing that certain types of physical activity can temporarily increase testosterone levels. Similarly, excess weight can lead to lower testosterone levels. Low testosterone can have various causes, ranging from natural aging to underlying medical conditions. Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more. Testosterone levels are typically higher in men than in women, but both sexes have some level of testosterone. From low libido to weight gain, low testosterone can put a damper on your self-confidence, mood, and general wellbeing. D-Aspartic acid is a natural amino acid involved in the synthesis and release of testosterone.A balanced diet, daily exercise, and a regular sleep pattern are the best ways to maintain healthy testosterone levels.Chronic alcohol consumption causes reduced sperm count, lower muscle mass, and increased body fat.Patients should be informed that “T booster” supplements may not have components with mechanisms to support their claims.Yet testosterone is the very essence of your being as a man.In fact, vitamin D is one of those vitamins that everyone may benefit from.Preliminary research suggests that multi-ingredient testosterone boosters may reliably increase testosterone levels when they are slightly low.(11)It's also possible that these conditions cause low testosterone levels, so treatment might result in increase of testosterone levels.Yes, women also produce testosterone (in smaller amounts) and can benefit from many of these lifestyle changes. Adequate B6 helps maintain proper communication between metabolic and hormonal systems, which is essential for stable testosterone output. Adequate magnesium helps maintain an internal environment that allows testosterone to remain biologically active rather than bound or unavailable. It is also involved in signaling between the brain and the testes, where testosterone is produced. Try combining exercises like lunges with kettlebell swings to engage multiple muscle groups and stimulate hormone production. Multi-joint movements cause a significant hormonal response, leading to increased levels of testosterone and growth hormone. This guide explores the best workouts to naturally increase testosterone, providing practical tips and sample routines to integrate into your fitness plan. Carrying extra weight, especially around the midsection, is linked to lower testosterone levels. Building muscle through weightlifting is one of the most effective ways to boost testosterone. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels. As men get older, their testosterone levels naturally decrease, which can cause undesirable symptoms for some. For the first time, the guidelines, specifically an appendix on their “scientific foundations,” include diet advice tailored to men concerned about maintaining healthy levels of testosterone. Low testosterone can lead to symptoms like persistent fatigue, reduced muscle mass, increased body fat, mood swings, and a decreased libido. Alcohol has been found to have a negative effect on testosterone levels as well as raising estrogen and cortisol levels. Ginger and onion may be the hidden gems of these natural ways to increase testosterone. Consuming garlic can help lower cortisol, because it contains the stress-relieving allicin, which allows the body to effectively continue producing testosterone. Yes, I am saying that going for a swim, playing basketball, and taking a vacation are amazingly natural ways to increase testosterone. Oysters are so rich in zinc they can actually boost your testosterone in minutes. Yes, your doctor can prescribe testosterone supplements to help boost levels for those with a deficiency. Certain conditions including AIDS, kidney disease, alcoholism, liver cirrhosis, and stress can all reduce testosterone production. Our bodies produce testosterone naturally, but certain factors can effect that production. Testosterone is a hormone that promotes everything from bone health to brain function, mood, and sex drive, says Kristin Gillespie, M.S., R.D.. Since testosterone plays a role in so many functions of the body, not producing enough can be hazardous to our health. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday.The quickest and easiest way to naturally increase your testosterone is to cut back on the boozing.In this state, your body will focus primarily on essential functions only.It was also found in a separate study that Zinc helped to boost testosterone in athletes and in those who had low zinc levels.Signals sent from the brain to the pituitary gland at the base of the brain control the production of testosterone in men.Chronic stress and adrenal fatigue are commonplace.Adequate vitamin D status supports normal endocrine signaling and may influence how efficiently testosterone is produced and utilized.The American Urology Association (AUA) considers low blood testosterone to be less than 300 nanograms per deciliter (ng/dL) for adults. They found that testosterone levels decreased upon consumption of soy protein (45). The first looked at the effects that introducing consumption of soy flour had on testosterone levels. The final two studies looked directly at soy vs testosterone levels. Remember to consult your healthcare provider before making major changes. Your healthcare provider can provide further evaluation to determine if TRT is appropriate for you. Additionally, consider blackout curtains if light interrupts your sleep. Aim for seven to nine hours of quality sleep each night. Work with your healthcare provider to determine the right cadence and health goals for your unique needs. It helps regulate the function of the glands that produce testosterone and supports overall hormone health. This imbalance not only reduces testosterone but can also lead to symptoms like fatigue and reduced muscle mass. Research shows that resistance exercises stimulate the release of testosterone, especially when focusing on large muscle groups. Here are six proven ways to optimize your testosterone production. It’s used (off label) to help increase a man’s testosterone levels more “naturally.” Originally it was used to increase ovulation and improve fertility in women.Hot flashes can happen to anyone, and for guys in particular, they could be signaling low testosterone.(In men, normal baseline levels of testosterone are between 10 and 35 nmol/L.) After one hour, their testosterone returned to baseline.With endless health advice online, much of it confusing, it’s easy to feel unsure where to begin.So, trying to have a normal weight can help a lot, even losing as little as 15 to 20 pounds can make a huge difference.Physical activity, especially resistance training, is one of the most effective ways to boost testosterone.Avoid processed foods and refined sugars, as they can increase insulin resistance and lead to lower testosterone levels. Lower your cortisol by managing stress through relaxation techniques, like deep breathing or meditation. The best way to get vitamin D is by getting some sun (make sure to use sunscreen so you’re not at risk for skin cancer, though). Eggs are considered the perfect protein because they have all vitamins and amino acids for human needs (except vitamin C). It is unclear why companies would include components in their supplements that have no evidence to support their use. Only 5.5% of supplements had more than two studies looking at their effect on T. In general, the available literature supporting the claims made by the supplements was often sparse or non-existent. In short, these vitamin and herbal substances may not be as safe as the public perceives them to be. Another study looking at the effect of red clover on the quality of life, and sexual function in men found that this supplement did not change sexual or erectile function, and resulted in a significant increase in liver transaminases . What are the risks of testosterone therapy? Lack of quality sleep can leave you too tired to eat well or sneak in a workout the next day. If you don’t spend enough time in REM sleep, your T may pay the price. Bisphenol-A (BPA), a chemical found within many plastics is absorbed by the body. DAA is an amino acid regulator of testosterone synthesis. So if you are heavily overweight, before you start worrying about what supplement to take to help your libido, just start working on losing weight. 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! Testosterone is a key hormone that influences biological processes like muscle mass, bone density, fat distribution, sexual function, energy levels and more. A recent 2019 study published in the American Journal of Men’s Health (13) found that men who took ashwagandha for as little as 8 weeks were able to increase their testosterone levels by as much as 14%. Studies have also found that supplementing with ashwagandha can increase testosterone levels. Fenugreek is an herb that has been the subject of recent studies for its potential to increase testosterone levels. D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. It significantly increased their testosterone levels and muscle strength compared to a placebo group. A lot of men have sleep apnea and that can make a big difference in their natural testosterone production. That can result in changing energy levels and also mess with the natural circadian rhythms that reflect your testosterone production. Endurance-based exercises, like cardio, can potentially reduce testosterone. Obesity is linked to low testosterone and other health problems. A 2018 study suggested that some male elite athletes had low testosterone concentrations, but the low T may be linked to higher cortisol levels in the blood from working out. Body composition and fitness level factor into how exercise affects your testosterone, too. “If we are going to summarize the results of these studies in one easy statement, exercises do not significantly change testosterone level,” he says. You might be surprised to learn that sleep plays a role in your testosterone levels. You’ll want to focus on replacing sugar and fatty foods with natural whole foods rich in vitamins and minerals, especially Vitamin D which has a great impact on T levels. Eating a balanced diet plays another key role in affecting testosterone production. Similarly, resistance training and other forms of strength training are another natural testosterone booster. Low testosterone levels can affect your emotional well-being, energy levels, and overall health. Maintaining overall health post-vasectomy is important. These should be taken under the guidance of a healthcare professional to ensure they are appropriate for your needs and won’t interfere with other health conditions or medications. Testosterone is a hormone primarily produced in the testes, with a small amount also produced by the adrenal glands. Give your body time to respond to these changes. Remember, this isn’t about turning into some testosterone-fueled Hulk (though if that’s your goal, you do you, bro). Primary hypogonadism occurs when the testicles are unable to produce testosterone and sperm in normal amounts. Lower states of mood, including depression and anxiety, poor concentration, and enlarged breast tissue, known as gynecomastia, may also occur in men with testosterone deficiency. Androgens are a class of steroid hormones that promote and regulate the development of male traits and reproductive function. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. You are what you eat, and if you want to be a testosterone-producing machine, you’ve got to fuel up right. When your testosterone is firing on all cylinders, you’ll feel like a superhero. It’s like your testosterone is constantly fighting off ninjas! “I would caution that the quality of the evidence on diet and serum T is weak,” said Abraham Morgentaler, a urologist specializing in testosterone replacement therapy and the Blavatnik faculty fellow in health and longevity at Harvard Medical School. Other suggestions include DHA-rich fish oil supplementation, zinc, and vitamin D support, and avoiding an excess of protein in the diet — something that seems at odds with the overall emphasis on proteins in the guidelines more broadly. Exercise can temporarily raise testosterone, especially with intense workouts using large muscles, though the boost usually lasts only minutes to hours. Unlike restrictive fad diets, it’s sustainable, promotes overall metabolic health, and protects hormone-producing cells from the effects of inflammation.¹⁷ With that in mind, here are three science-backed habits to support healthy testosterone by strengthening the foundations of your health. So the best way to boost your levels is to be healthy. Certain nutrients can encourage your body to naturally produce testosterone. That said, if you still have low testosterone, TRT will be the best way to increase your testosterone levels to the degree necessary to improve your life. Ensure you sleep well, exercise, eat a balanced diet, and manage stress. 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. This conversion reduces testosterone and increases estrogen, leading to fat deposition in female areas and an increased risk of prostate enlargement and cancer. Belly fat increases the activity of the enzyme “aromatase,” which converts testosterone to estrogen. If symptoms persist, a blood test can confirm blood testosterone levels, helping determine the next steps. Increase Testosterone Naturally: Conclusion There are positive changes you can make to your overall health that could also benefit your testosterone levels. Interestingly, a recent study found that consuming foods rich in methyl adaptogens like turmeric, rosemary, garlic, berries, green tea, and oolong tea may help increase testosterone levels. But I think if men stick to a healthy diet and lift weights, they should see a difference in four to six weeks and start feeling better. Maintaing Healthy Weight and Lipid Profile During deep sleep, the body undergoes critical processes that support hormone production. Regular physical activity not only promotes testosterone production but also enhances overall health. Bodyweight exercises can also help increase testosterone. Carrying extra weight, especially around your midsection, can lower your testosterone levels. Skimp on sleep and your testosterone levels can plummet. A balanced diet rich in protein, healthy fats, and carbohydrates is crucial for testosterone production. Fortunately, there are natural ways to boost testosterone levels through lifestyle changes, diet, exercise, and supplementation. To increase your testosterone levels naturally, avoid processed, packaged, and prepared foods, which can increase your weight and lower your testosterone levels. As shown above, vitamin D can help naturally increase testosterone levels. When we deprive our bodies of sleep, we run the risk of suffering from hormone imbalance, not to mention weight gain, and sugar cravings all of which are risk factors for a testosterone deficiency.This suggests that if you’re looking to increase your testosterone levels, consistently getting enough sleep — between seven and nine hours per night — is paramount.With the proper diet, you can markedly improve your cholesterol level, shrink your arterial plaque load, and do this without causing a decrease in testosterone levels.Ginger and onion may be the hidden gems of these natural ways to increase testosterone.Because testosterone is a key hormone in men, keeping our testosterone levels balanced is crucial for greater vitality and well-being.However, research-supported ways to optimize testosterone generally center on the fundamental dietary and lifestyle measures you’ve long heard are good for you.Zinc is another essential mineral for increasing testosterone naturally in males.We know that this vitamin is key in the production of sex hormones, and as such, is a good addition to any healthy diet .The key to stabilizing testosterone levels begins with an anti-inflammatory diet. Integrating multiple healthy habits is the key to sustainably boosting testosterone naturally. Chronic stress elevates cortisol levels, a hormone that can interfere with testosterone production. 8 proven ways to increase testosterone levels naturally. Focus on a balanced diet and regular exercise to achieve a healthy weight and boost testosterone levels. 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. When it comes to testosterone, weight and testosterone levels have an incredibly strong connection. Both endurance (cardio) and resistance (strength training) can stimulate testosterone production, especially when high intensity is achieved7. Whether you’re a lover of long-distance running or HIIT, when it comes to testosterone levels, it turns out that incorporating both types of exercise is key. 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. Your diet is far from what your ancestors ate to keep their MASCULINE ENERGY and STRONG body & mind. Copper, choline, vit B (Liver), Androgenic peptides (Testicles) makes burning fat and muscle building easy. B vitamins and Iron (RainDeer Liver) fuels red blood cell production & oxygen delivery “The most potent ingredients for increased T-levels” 94% increased their testosterone These supplements aren’t magic and won’t provide the results you may see with physician-recommended treatments, like testosterone replacement therapy. We recommend that you manage your expectations as best as possible if you decide to take a testosterone booster. You may want to consider your age, fitness level, and goals when selecting the best testosterone booster for you. We know that when men are sleep-deprived, that can make a big difference in their testosterone production. And then the third thing is just trying to eat a healthy diet, avoiding a lot of excess sugar and that kind of thing, which, again, ties into weight loss. Urologist James Hotaling, MD, shares evidence-backed strategies that can help men boost their testosterone naturally. If you have low testosterone symptoms, talk to your doctor about ways to boost levels such as hormone replacement therapy. 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. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Here are some of the top strategies for those wondering how to increase testosterone naturally. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected, leaving many to search for how to increase testosterone levels. Vigor Boost Male Enhancement Gummies are chewable dietary supplements designed to support male stamina, performance, libido, energy, and overall vitality.“The most important point in this section is that obesity lowers T and losing weight in obese individuals increases T,” he said, cautioning however that significant weight loss — about 15% of body weight — is necessary to see meaningful improvements in testosterone levels.“Elevated insulin suppresses the production of testosterone and other hormones essential for men’s health, including growth hormone involved in muscle growth and strength.”In fact, a study published in the Journal of Steroid Biochemistry found that when men reduced healthy fat intake, testosterone levels across the board also decreased.If you’re committed to optimizing your hormone health, this comprehensive guide will help you achieve your goals naturally.However, if you are under 40, prioritize optimizing lifestyle factors and try supplementing with natural test boosters.For your first question, this can impact your Testosterone levels if you're not resting properly.Happy hour can wreak havoc on your manly hormones. A meta-analysis published in 2020 discovered that fenugreek has a beneficial effect on testosterone concentration in men14. 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. Free testosterone is the active form of the hormone that’s not bound to proteins in the blood. What you eat directly affects hormone production. We’re breaking down why building and maintaining muscle is key to your overall health, performance, and longevity. If you increase food intake excessively, you will gain fat, especially around your organs. The effect of subjecting your body to this kind of alternating intensity workout is that it tends to burn through the sugar in your blood, putting you into an anaerobic (27) state. It involves alternating periods of very high intensity followed by low-intensity exercise. If you’ve never heard of HIIT training, we can assure you it has nothing to do with hitting anyone. Without these microscopic freeloaders, you would starve to death because your body could not harvest nutrients from the food you eat. In men, testosterone production is regulated by a complex chain of signals that begins in the brain. But what exactly is testosterone, and more importantly, how can you enhance your levels to optimise your muscle growth? In the world of fitness and bodybuilding, testosterone is considered the holy grail of hormones. Did this article help you? Eggs can help maintain healthy testosterone levels because they contain vitamin D and healthy fats. They have a high nutritional content of essential vitamins like zinc and vitamin D, which are crucial for healthy testosterone levels. When researchers in 2017 examined the diets of 209 healthy, young male university students in Spain, they found that the more trans fats the young men ate, the lower their testosterone levels dipped. When you’re overweight or obese, your body produces more inflammatory chemicals, which can disrupt hormone production and lead to decreased testosterone levels. A healthy weight can also help boost testosterone levels by reducing inflammation and improving insulin sensitivity. A cursory search of the internet will throw up all manner of natural ways to boost your testosterone naturally. “A man’s body naturally produces testosterone, especially during puberty and in your early 20s,” says Woodman. “Signs of low testosterone levels in men include low sex drive, muscle mass, mood and energy,” says Woodman. It also regulates bone and muscle mass, affects the way men store body fat and helps with the production of red blood cells – the blood cells that move oxygen throughout your body. Before you start looking for ways to up your testosterone levels, it’s probably worth knowing exactly what it does in the body. #1. Weight Loss Is One of the Most Effective Natural Testosterone Boosters Most of testosterone in a man is produced during deep sleep. 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. 'Getting healthy and active and eating a balanced nutritious diet along with enough sleep are the most important things to do. Cranking up your T-levels with testosterone boosters without taking care of your basic health and well-being is running before you can walk. Although testosterone is vital, falling testosterone levels aren't necessarily something to worry about – they're as natural as finding a grey hair or two. For customized recommendations to increase your testosterone levels, book a consultation at Advanced Urology. Below are 29 strategies proven to increase your testosterone. If you don't know where to start with your diet or how to recognize your food patterns, working with a registered dietitian can help you find a diet that works best for your body. Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. Any balanced diet that includes testosterone-friendly foods is a good option. Fenugreek is also used independently for its muscle strengthening and improved healing effects. What is often appreciated as a larger impact of age on declining testosterone is actually changes in lifestyle factors that are often seen with increasing age. 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. Testosterone is a well-known hormone that is predominant in men but also crucial in women. The Pacific Northwest provides the perfect backdrop for building strength, boosting energy, and... That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production. This is something that’s often overlooked when guys are trying to figure out why they don’t seem to be able to boost their testosterone levels. Eventually, you will put on so much excess weight that your testosterone levels will drop, and you’ll open yourself up to heart disease, diabetes, and other conditions. While regular sex is good for your spirit and your testosterone levels, keep in mind that the testosterone boost is likely to be brief. Instead, it seems men who have regular vigorous sex see an increase in testosterone because sex is a form of aerobic exercise, and exercise can boost testosterone (19). The problem is, as men age, testosterone slowly declines by 1% each year beginning at the age of 40. When it’s low, testosterone can impact the quality of your life dramatically. Luke has a special interest in men’s health and vasectomy procedures. For personalised advice and support, consult with healthcare professionals at The Cooper Clinic. “When men have low testosterone levels, muscles can become weak. Studies show that if you concentrate on higher volume rather than maximum weight, your body will release more testosterone (and growth hormone) in response (44). So, eat dark chocolate to increase flavanol levels, to increase heart health, to power more effective workouts that release more testosterone. Therefore, if you want a safe, tasty way to help give your testosterone levels a boost, research suggests you’d be wise to develop a taste for coconuts. For some time, studies have indicated that when men reduce the amount of saturated fat in their diet, their hormone levels decrease (38). It's a fact that being obese or overweight corresponds with lower T levels. Several studies found that insufficient sleep correlates with lower testosterone in the blood.4, 5 Leg workouts may even be particularly effective at testosterone-boosting. Getting regular physical activity is a great way to boost your testosterone. Below are some of the best tried-and-true natural solutions to increasing testosterone, no matter your age. 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. From mindful movement and lowering stress to starting testosterone replacement therapy, here are 8 science-backed recommendations that increase your testosterone levels. Regardless of your approach to maintaining healthy testosterone levels, getting tested is key to understanding your health status and working with your healthcare provider on your unique goals. Additionally, healthy fats like avocado, nuts, seeds and olive oil can help provide the building blocks for hormones, including testosterone. If you’re looking to maximize your testosterone—ditch parabens. It’s also well known to disrupt the body’s endocrine system and have estrogen-like effects. But there is evidence to show that the body absorbs the stuff. Homosalate, which is a UVB blocker, is also commonly used and linked to hormone disruption (35). Though body mass index (BMI) has its limitations, it’s generally a good start to see if your weight is about right for your height. Studies have shown that aerobic and high-intensity interval training have the most promising effects on increasing basal testosterone in older men 4, 5. But for most people, simple lifestyle changes are enough to boost levels into a normal range. However, overtraining can have a detrimental effect on testosterone levels, so it is important to find the right level of exercise that works for you. Carrying excess body fat, especially around the abdomen, can significantly lower testosterone levels. Nutrients like zinc, magnesium, and healthy fats are critical for testosterone synthesis. Sleep is critical for testosterone production, as the majority of the hormone is produced during deep REM sleep. If you’ve made adjustments but still experience symptoms of low testosterone, medical intervention may be an option.Testosterone replacement therapy (TRT) is a doctor-prescribed treatment that helps restore testosterone levels to a healthy range. Many people learn to survive on less sleep, but the key word here is survive, not thrive.I discovered a combination of lifestyle adjustments works best to increase testosterone production.A good night’s sleep may help to prevent low testosterone levels.You can learn more about TRT in our guide to using TRT for bodybuilding.After his peak, production and testosterone levels typically drop between one and two percent each year.Effect of vitamin D supplementation on testosterone levels in men. Managing stress, getting enough sunlight or vitamin D, and considering testosterone-boosting supplements can further enhance your testosterone levels. Supplements can be a valuable addition to a balanced diet and healthy lifestyle when it comes to boosting testosterone levels. Foods that are high in zinc, D vitamins, and omega 3 fatty acids are the best to boost testosterone levels. It impacts various aspects of health, including cardiovascular health and cognitive function. Including these exercises in your routine can help you feel stronger, more energetic, and confident. From compound strength training to high-intensity interval training (HIIT), various workout styles offer distinct benefits. Passionate about bioethics, she is committed to crafting patient-centric healthcare solutions. 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. Boosting testosterone levels naturally is essential for maintaining optimal health and vitality, especially for men. Any regular exercise can help keep your testosterone levels healthy. Eating healthy fats helps increase the intake of omega-3 fatty acids, which help decrease inflammation, thus decreasing the stress response and optimizing all the hormone pathways. Whole milk right before bed provides the added benefit of increasing melatonin production, which should help you get to sleep faster. Therefore, if you’re determined to raise your HDL intake to boost testosterone, talk to your doctor first. That’s because a recent study involving more than 6,000 people concluded that getting too much HDL cholesterol in your diet can dramatically increase a person’s risk of heart disease (11). There is little evidence that consuming protein will, by itself, elevate levels of testosterone in the blood. The impact of low testosterone on men's health Vitamin D supplementation is linked to various health perks, including testosterone production. One study indicated that using forskolin for 12 weeks boosted testosterone and improved body composition in overweight individuals13. Some herbal substances may raise testosterone by reducing cortisol levels, antioxidant qualities, or altering enzymes involved in testosterone production11. In fact, being overweight is the most significant risk factor for low testosterone levels, especially in middle-aged and older men8. HIIT improves the balance of testosterone and cortisol, a stress hormone linked to decreasing test levels6. Other ingredients may work by preventing the conversion of testosterone into estrogen. Always purchase your supplements from a reputable brand to ensure the safety of ingredients. Depending on which test booster you choose, you may be able to effectively improve your libido, though research in this area is lacking. Running is an energy-demanding endurance sport that requires significant time and dedication to training to excel at. It's the least expensive T booster on our list, and we believe it provides a solid balance between effective ingredients and price point making it an excellent value. The body’s control centers for testosterone and cortisol, a stress hormone, are deeply intertwined. Studies show that short bursts of timed intense activity — known as high-intensity interval training, or HIIT — nudge the body to make more testosterone than a less-than-intense aerobic or endurance exercise. After all, many of the realities of modern life — lack of exercise, poor nutrition, too much stress, and exposure to environmental toxins — that contribute to other health conditions can also cause low testosterone. Research shows that when your liver does not function optimally, it affects your testosterone output. Those taking three grams of DAA supplement per day did not experience any changes in testosterone markers. 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. Abdominal fat in particular produces high amounts of aromatases. (Seriously, now’s the time to quit the job you hate and blame it on your health.) Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). Low testosterone causes different symptoms at different ages. More specifically, the Leydig cells in your testicles make testosterone. It’s treatable with testosterone replacement therapy. 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. It's best to measure free testosterone levels in the morning. Checking testosterone levels is as easy as having a blood test. Testosterone therapy may make sense for women who have low testosterone levels and symptoms that might be due to testosterone deficiency. However, many men with normal testosterone levels have similar symptoms, so a direct connection between testosterone levels and symptoms is not always clear. I highly recommend using a great essential amino acid mix post-exercise in order to boost testosterone. Saturated fats, cholesterol, conjugated linoleic acids, and essential omega 3 fatty acids from healthy grass-fed animal products are especially important. Elevated stress will also increase aromatase activity and convert testosterone into estrogen, creating a state of estrogen dominance (10). Omega-3s improve blood circulation and help reduce inflammation, while vitamin D is essential for testosterone levels. Fatty FishFatty fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids and vitamin D, both of which support hormone production. If you’re looking for natural ways to increase testosterone, incorporating oysters into your diet can be very effective. Even a small portion of oysters can provide the zinc needed to keep your testosterone levels in check. 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. 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. Chronic stress elevates cortisol, which inhibits testosterone production. Sleep is critical for testosterone production, as most synthesis occurs during deep sleep. Excess body fat lowers testosterone by increasing aromatase activity, converting testosterone to estrogen.Just a 5% body fat reduction in obese men was shown to increase testosterone by 10–15%. Weight loss (i.e., those with obesity), getting the optimal hours of sleep, increasing physical activity, and eating healthier can all increase testosterone. (McCall et al., 1999) The type of exercise should be based on the target muscle you are trying to exercise, less on whether it increases testosterone. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. Even being overweight or slightly obese can reduce testosterone levels, but also low testosterone leads to increased fat distribution, creating a vicious cycle8. However, by focusing on meals high in protein and healthy fats, like fatty fish, avocados, and eggs, you may be able to combat lowering testosterone levels. 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. (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. “Testosterone levels are affected by exercise, but ongoing work is needed to really understand what is happening,” says Edward Cherullo, M.D., chair of urology at Rush University Medical Center in Chicago. Here is how to increase testosterone by eating certain foods. Many foods can also provide you with nutrients essential for the production of testosterone. Diet, stress, age, and body weight can increase blood pressure. Lack of sleep reduces this anabolic hormone production window, lowering testosterone. With a few modifications, your gym routine can help increase your testosterone levels, making your workouts more effective. “Testosterone boosters” are widely advertised, but most lack solid evidence. Some men worry that frequent masturbation might lower testosterone, but studies show it doesn’t have a lasting effect. When levels dip, the impact shows up everywhere, in the bedroom, in the gym, and in daily life. It fuels libido, muscle growth, strength, mood, and energy. Low testosterone could be part of the problem. Xenoestrogens, artificial hormone mimicking substances, are linked to lower testosterone levels. The key to stabilizing testosterone levels begins with an anti-inflammatory diet. There have been a number of benefits document by practicing intermittent fasting including an increase in testosterone levels. The study found that testosterone levels decreased by 10-15% after just one week of not getting enough sleep! Worryingly, a study published in the Journal of Clinical Endocrinology and Metabolism has linked low testosterone to an increased risk of death. If you're experiencing symptoms of low testosterone, such as erectile dysfunction or a loss of libido, it may be worth speaking to your doctor about other causes, such as stress, depression and anxiety. Testosterone boosters can be found in safe, legal places, like your local chemist or hormone therapy clinics. Blood levels of testosterone vary dramatically over time and even during the course of a day. Signals sent from the brain to the pituitary gland at the base of the brain control the production of testosterone in men. What's more, testosterone plays other important roles in health and disease that may surprise you. In young men between 18 and 35, it appears to cause a mild but reliable increase in testosterone concentrations of around 20-25%. “Was looking for something to help with my jiu jitsu training. Stanford neuroscientist Dr. Andrew Huberman—tenured professor and Huberman Lab Podcast host—hails Tongkat Ali as "robust and effective" for men over 40 on The Joe Rogan Experience, calling it "game-changing" for hormone optimization. Manufactured in GMP-certified U.S. facilities, third-party tested for purity and potency, and free of contaminants flagged in FDA alerts on shady boosters. Testosterone production in men follows a circadian rhythm, peaking during the first few hours of uninterrupted sleep. Obesity also enhances aromatase activity, converting testosterone to estradiol and lowering testosterone while increasing estrogen levels. Obesity increases fat mass, especially central fat, which is tied to metabolic issues and a reduction in lean mass. From the foods we eat to the lifestyle choices we make, many factors can influence our testosterone levels. Recent studies support its use as a natural testosterone booster. It also helps to reduce stress and anxiety, improve brain function, and even boost fertility and reproductive health in men. It's also been shown to increase testosterone in athletes and those who are deficient in zinc. Men take testosterone (T) boosting supplements to naturally improve T levels. Adequate vitamin D intake supports hormone synthesis and overall hormonal health, making it an important component of a testosterone-boosting diet. When you engage in resistance training, your muscles adapt by growing stronger, which can lead to an increase in testosterone production. By incorporating specific changes into your daily routine, you can naturally support testosterone productionand promote optimal health. A dose of 2-3,000 IU of vitamin D3 per day should suffice. If you avoid the sun or stay indoors, get your daily vitamin D from a supplement. You may also experience deeper sleep and very vivid dreams with ZMA. Cruciferous vegetables can act as aromatase inhibitors, preventing estrogen production (6). 🧪 ZMA (Zinc, Magnesium, B6)✔ Proven to support free testosterone and recovery, especially in active men (JISSN, 2004). 💪 Rhodiola Rosea (Siberian Adaptogen)✔ A 2010 study in The Journal of Sports Medicine and Physical Fitness showed a 20% reduction in fatigue and improved endurance. 🧠 That’s not just a boost — it’s a full hormonal reset, proven in clinical trials and real-world results. There are no reports of crashes, no subscription complaints, and no pattern of early enthusiasm followed by disappointment — a common theme among many competing testosterone supplements discussed on forums and review sites. Longifolia elevates serum total testosterone, slashes fatigue, and elevates quality of life in aging men. Unlike the underdosed fillers in Nugenix or TestoPrime, Adaptophen's synergistic blend attacks testosterone decline from multiple fronts, restoring your primal drive without risking your health or wallet. In a market riddled with frauds that failed our rigorous LC/MS-MS lab testing, Adaptophen stands alone as the sole survivor, delivering a verified 37% natural testosterone surge without the gimmicks, side effects, or subscription traps that plague the competition. In authoritative roundups like Innerbody’s 2025 best-of list and Sports Science Journal evaluations, Adaptophen dominates for muscle, stamina, and performance—tackling T holistically sans side effects or sleaze. Burpees: The Exercise Everyone Loves to Hate (But Your Hormones Love) There are a few common unwanted side effects you may experience with testosterone boosters. There are several important aspects to keep in mind when considering testosterone boosters Even though testosterone boosters are available over the counter, it’s important to talk with your doctor before starting to take a testosterone boosting supplement. When it comes to taking testosterone boosters, it’s essential to read the directions on the label of the product as instructions may vary. What are the side effects of testosterone replacement therapy? An indoor lifestyle makes obtaining appropriate vitamin D levels difficult.I make it a point to review any medications I’m taking with my healthcare provider, ensuring they don’t inadvertently lower my testosterone levels.One of the most important things to look for in a good testosterone booster is transparent labeling.Sleep is an essential restorative period for your body, and it’s critical for optimal hormone function.Medications can sometimes affect testosterone levels, which is why it’s crucial to consult a healthcare provider when considering the impacts of long-term medication use.HRT can help restore normal testosterone levels and improve energy, mood and sexual function, but it should be approached with caution and under medical supervision due to potential risks.Naturally produced testosterone plays a very important role in male/female metabolic function. Golden-era bodybuilders trained like this and built incredible physiques without steroids or supplements. To build muscle, you need to hit the gym and have adequate testosterone. Fat and cholesterol are essential for synthesizing many hormones, including testosterone. Anabolic means it aids in muscle growth, while androgenic refers to the development of secondary male characteristics such as body hair, deep voice, and sex drive. Testosterone, sometimes called T, is essential for building muscle and staying lean, so it’s in your best interest to understand this crucial hormone. The more important thing here is sleep quality. The ideal amount of sleep will vary from person to person, though most experts recommend that adults get about 7 to 9 hours of sleep per night. There aren’t any hard or fast rules for sleep. As you get busier in life, it can be easy to take sleep for granted, pushing your bedtime later while waking up earlier. Porridge oats are an excellent source of B Vitamins which are key for good testosterone production. Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters! Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. The fact that a man may not have optimal testosterone makes most guys panic. Sign up to the Marion Gluck Clinic newsletter, our monthly round-ups of latest news as well as helpful articles on nutrition, hormones and much more. Once you're ready to start your journey to better health and balance, you can book your first appointment online in a matter of minutes. More studies are coming out showing the increase in testosterone is limited to a week or two before it drops back to normal levels. Otherwise, if you are serious about losing weight then be sure to apply for my coaching program or read my natural fat loss article here. Losing has been shown to lower testosterone levels (57). Studies show that if your testicles become too hot, sperm production and testosterone production all decrease (63, 64). Testosterone medications are used when lifestyle modifications fail or the body abnormally makes too much estrogen. In men, if estrogen is too high, it plummets testosterone. BPA (bisphenol A) commonly found in plastic food and drink containers may have a link to lowering testosterone. Pure pomegranate juice can also lower cortisol levels and enhance testosterone by 24% on average. A University of Texas Austin study found that cortisol blocks the production of testosterone. 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. Carrying excess body fat, especially around the midsection, can lead to lower testosterone. Foods like avocados, olive oil, nuts, and fatty fish provide the building blocks your body needs to make hormones. Compound exercises like squats, deadlifts, and bench presses stimulate the body to produce more testosterone. Many people assume that boosting testosterone requires expensive supplements or risky shortcuts, but that’s far from the truth. Testosterone is more than just a buzzword in men’s health—it’s a vital hormone that influences energy, mood, muscle mass, and even motivation. Making lifestyle changes can significantly enhance testosterone levels naturally. Boosting your testosterone naturally is all about living a healthy lifestyle. Yes, testosterone levels naturally decline with age. A balanced diet is crucial for maintaining healthy hormone levels.