Studies have identified certain foods that should be avoided if your goal is to increase testosterone naturally. Ironically, the first three or four drinks have been shown to increase your testosterone levels. The lower your muscle mass, the lower your testosterone production will be. After eight weeks, the men in the HIIT group saw a 37 percent increase in testosterone, while their non-HIIT training peers saw a 6 percent increase. 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. Visceral fat makes aromatase, an enzyme that turns testosterone into estrogen. If you’re concerned about your T, here’s some solid, evidence-based information on testosterone and what you can do to raise the hormone. Your libido increases as your T levels rise, and oysters are rich in zinc which is essential for testosterone production. For instance, oysters are high in zinc, which encourages healthy pituitary gland functioning, leading to stimulated testosterone production. These testosterone-rich foods are not only beneficial for boosting testosterone levels but also offer various other health benefits. It helps to encourage healthy sperm production, which is connected to high testosterone levels. Younger men do not necessarily need to have their DHT restricted, as it is an integral part of maintaining healthy sexual traits and reproductive function. Zinc is an important mineral for both men and women because it will help the body maintain an adequate level of hormones and enzymes, which are necessary for bodily functions. The researchers believe this increase may help protect against age-related declines in testosterone. It is an unrefined oil that contains high amounts of monounsaturated fatty acids (MUFAs), moderate levels of saturated fat (SFA), and lower polyunsaturated fat content. It's best to measure free testosterone levels in the morning. Checking testosterone levels is as easy as having a blood test. Some men and women experience immediate side effects of testosterone treatment, such as acne, disturbed breathing while sleeping, breast swelling or tenderness, or swelling in the ankles. 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. Ho H, Shirakawa H, Giriwono PE, Ito A, Komai M. A novel function of geranylgeraniol in regulating testosterone production. Effects of different dietary n-6/n-3 polyunsaturated fatty acid ratios on boar reproduction. Comparative effects of zinc oxide, zinc oxide nanoparticle and zinc-methionine on hatchability and reproductive variables in male Japanese quail. Effect of different levels and sources of zinc supplementation on quantitative and qualitative semen attributes and serum testosterone level in crossbred cattle (Bos indicus x Bos taurus) bulls. Your doctor might recommend a supplement if you don’t eat various plant-based foods and a blood test reveals a deficiency. Most men need 300 mg of magnesium daily, which can be consumed naturally through dark leafy greens, nuts, and seeds. As gym bros know, caffeine is a common ingredient in pre-workout supplements because it improves power output, speed, and strength numbers at the gym. Your ideal level of testosterone is difficult to calculate.Vitamin B is great for giving people energy; those with low testosterone levels often struggle to maintain energy at the levels they want to.“When men have low testosterone levels, muscles can become weak.Here’s how to boost your testosterone levels without supplements or injections.Consistency is critical to maintaining elevated testosterone levels, with both regular exercise and proper recovery being essential.Since the beginning of 1991, various in vivo and basic research studies have found a link between ginger and testosterone.Taking natural testosterone boosters, or supplements can also boost your testosterone levels.High stress levels increase cortisol, which can lower testosterone. When exploring natural options for boosting testosterone, Tribulus Terrestris is often included due to its traditional use in Asian medicine for enhancing fertility. One of the studies published on the PubMed website found that it’s effective enough to boost testosterone naturally and also has an impact on erectile dysfunction. With dozens of herbs available, which are the most effective to boost your testosterone naturally? What meals and foods do you recommend for a healthy, energizing breakfast to fuel an active day ahead? This prolonged stress response leads to muscle tension, mental fatigue, and even anxiety. Both types of stress can reduce your testosterone levels, with testosterone reduction from acute stress being generally temporary. An overall healthy lifestyle, including a nutritious diet, is one of the best ways to maintain optimal testosterone. In men, testosterone levels rise during sleep, with the majority of the daily testosterone release happening during the night. Because testosterone is a key hormone in men, keeping our testosterone levels balanced is crucial for greater vitality and well-being. When these levels are lower than expected, it can cause a whole range of symptoms that affect our mental and physical health, including low libido, fatigue, and reduced muscle strength. Reproduction, Nutrition, Development. Animal Reproduction Science. Sen Gupta R, Sen Gupta E, Dhakal BK, Thakur AR, Ahnn J. Vitamin C and vitamin E protect the rat testes from cadmium-induced reactive oxygen species. Radhakrishnakartha H, Appu AP, Madambath I. Reversal of alcohol induced testicular hyperlipidemia by supplementation of ascorbic acid and its comparison with abstention in male guinea pigs. Sodium arsenite toxicity on hematology indices and reproductive parameters in Teddy goat bucks and their amelioration with vitamin C. Other good testosterone-boosting foods include oatmeal, eggs, and cabbage. Still, not all supplements touted as “testosterone boosters” are safe or effective, and it’s just as important to know which hyped-up products to avoid. Testosterone is an androgen hormone that plays a role in libido, sexual function, mental health, muscle mass, hair growth, and more. Here’s what science has to say about how your weight, physical activity, and stress levels affect testosterone. But the truth is, there’s rarely enough evidence to suggest that these kinds of remedies have the effects they claim to. If appropriate, your GP can refer you to a specialist for hormone replacement therapy. Testosterone levels do decline as we age, but this happens very gradually, which means it’s unlikely to cause significant physical or sexual issues. Many believe that you need high testosterone to be confident, strong and virile. Even if you don’t like its smell, once you learn how healthy it is, that will be no issue of concern. You should pay close attention to your lifestyle and choose healthy hobbies like frequent exercise, especially if you are past the age of 30. Second, testosterone is produced in greater quantities in males compared to females. First, testosterone is produced in the testes in males and the adrenal glands and ovaries in females. Because of this, the supplement appears to work mainly by influencing hormone balance.The New York Times, The Cut, and even National Geographic have published stories on the phenomenon within days of each other, each touting T as the latest wellness fad to sweep women’s health.Lifting weights has been shown to increase testosterone levels by increasing muscle mass.The lower your muscle mass, the lower your testosterone production will be.Leafy greens like Swiss chard, spinach, and kale are loaded with magnesium — a mineral that’s been shown to boost testosterone levels.An overall healthy lifestyle, including a nutritious diet, is one of the best ways to maintain optimal testosterone.Tribulus Terrestris is utilized in traditional Chinese and Indian medicines to boost libido and improve sexual function.There are lots of “natural” or “herbal” remedies that are touted on the internet as testosterone boosters. Embrace this pungent vegetarian testosterone booster for remarkable results. Raw onions (pyaz) might not be your first choice, but they’re a secret weapon for increasing testosterone naturally. Low testosterone can lead to fatigue, reduced sexual power, poor sperm count, and even mood swings. Feeling fatigued, struggling with poor sleep, or noticing a dip in your sexual drive? Testosterone boosters can shut off your natural production and permanently lower your sperm count. 'If you are struggling to get aroused or gain or maintain an erection, don't just assume that it's due to low testosterone levels,' Sonia Khan, lead pharmacist at Medicine Direct. Symptoms of low testosterone levels can vary, particularly by age. Worryingly, a study published in the Journal of Clinical Endocrinology and Metabolism has linked low testosterone to an increased risk of death. Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. Over-exercising has been linked to lower testosterone levels. High stress and the stress hormone cortisol have been linked to lowered testosterone in both men and women. 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. Remember, the best approach is one that considers your overall health and well-being, ensuring you stay strong, energetic, and healthy for years to come. When considering a testosterone booster, it’s essential to be informed about what works and what doesn’t. Not every testosterone booster is created equal. It is typically not recommended for men with borderline or normal levels of testosterone. Garlic is not only a flavorful addition to your meals but also a potent natural testosterone booster. Shellfish, such as oysters, clams, and shrimp, are also considered testosterone boosters partly due to their high zinc content. Moreover, eggs contain cholesterol, which becomes synthesized in the testes for testosterone production. Lean meats such as chicken, turkey, and lean cuts of beef are excellent sources of protein and essential nutrients that support testosterone production. A Review of foods and food supplements increasing testosterone levels. For more ideas on optimizing your hormonal health through diet, take a look at our guide on natural testosterone foods. Beyond supplementation, several lifestyle factors play a crucial role in boosting testosterone levels naturally. Ashwagandha is a well-known adaptogen that may reduce cortisol (a stress hormone that can inhibit testosterone production) while promoting overall vitality. This means that rather than introducing external hormones, these supplements—typically comprised of vitamins, minerals, and botanicals—work by stimulating the body’s natural processes. Making simple lifestyle adjustments can help you naturally raise your testosterone and support overall hormonal balance. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. “It’s higher in omega-3 fatty acids than regular beef and has vitamin E and vitamin A,” says Dr. Brannon. In addition, a healthy weight can also improve sexual function and reduce the risk of erectile dysfunction. Managing obesity may prevent declining total testosterone in aging males. Testosterone influences muscle strength, metabolism, and energy levels. Testosterone levels naturally decline as men age. Testosterone affects nearly every aspect of male health. This enables you to break free of unexplained weight changes and low energy and empowers you to feel stronger, healthier, and confident in your body. Through medically guided hormone replacement therapy and weight loss treatments—Volonte helps men and women feel stronger, healthier, and more confident in their bodies. Zinc helps your body build proteins, break down nutrients, and promote reproductive health. Flavonoids are plant compounds that have antioxidant and anti-inflammatory effects on your body. Testosterone is essential for the production of sperm. Testosterone triggers the development of the male internal and external reproductive organs during fetal development. At around week seven in utero, the sex-related gene on the Y chromosome initiates the development of the testicles in male infants. Healthcare providers use synthetic testosterone to treat and manage various medical conditions. Natural testosterone is a steroid — an anabolic-androgenic steroid. Why is it essential to be mindful of our testosterone levels and actively incorporate foods that boost testosterone into our daily diet? In addition to adding more foods that boost testosterone, there are other methods that can increase levels and boost overall health. Oats are also rich in dietary fiber, with evidence implying high-fiber diets may lead to healthy testosterone levels. The obesity‒hypogonadism relationship is thought to be bidirectional, and changes in adiposity seem to have greater effects on the HPT axis than hypogonadism has on adiposity or body weight 6,15. T is also involved in erythropoiesis, bone and muscle formation, the body composition, and iron metabolism. Testosterone (T) is the most important male sex hormone in men and plays key roles in reproductive and sexual functions . Randomized controlled trials are needed to confirm that improvement in dietary pattern can improve T levels and reduce hypogonadism. Substantial evidence suggests a bidirectional relationship between nutrient metabolism (e.g., glucose, lipids, and iron) and T levels in men; however, T-related dietary patterns remain unclear. According to the Massachusetts Male Aging Study, a large, random-sample cohort that scientists have been tracking for decades, lifestyle changes alone can increase testosterone levels by as much as 15 percent. Homemade drinks can play a role in boosting testosterone levels by incorporating ingredients known for their testosterone-boosting properties. Include cruciferous vegetables like broccoli and kale to help regulate oestrogen levels, indirectly supporting testosterone production. As a dietitian, I recommend incorporating testosterone booster foods to support hormonal balance and overall well-being. It is particularly effective for men who have a zinc deficiency, as supplementation in deficient individuals can restore normal testosterone production.While many supplements have modest benefits—especially in individuals with deficiencies—results may vary depending on overall health, the quality of the product, and adherence to lifestyle modifications.A study in the journal Clinical Endocrinology found that some obese men between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight (12).Fair-skinned people can up their vitamin D by exposing their bare skin to sun for 10 to 15 minutes, and those with darker complexions might need anywhere from 30 minutes to three hours more.In fact, 63% of men diagnosed with low testosterone report low sex drive, and 70% of them have erectile dysfunction.Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels.Add in its many other potential health benefits — among them, reducing inflammation and cholesterol levels, digestive issues, and severe joint stiffness — ginger is a food that belongs in your kitchen.When this happens, more free testosterone will be produced. These were the best overall results in the review, suggesting that fenugreek is the best herb for increasing testosterone. One of the two most popular herbs for increasing testosterone is fenugreek, a plant native to India and North Africa. In 2021 a systematic review identified thirteen different herbs tested over 32 studies for their effect on testosterone concentrations. Testosterone levels in males naturally decline with age. In female adults, high levels of testosterone may be a sign of polycystic ovary syndrome (PCOS). High levels of testosterone in female infants may lead to enlargement of their clitoris that can look almost like a penis. It’s unlikely — and difficult to tell — that a male adult has higher-than-normal levels of testosterone. More high-quality, placebo-controlled human studies are needed to better understand their effects on testosterone levels, safety, and optimal dosing. Some studies suggest maca may improve semen quality and sexual function, but its effects on testosterone levels are inconsistent. Some animal studies suggest horny goat weed may increase testosterone levels, but human research is lacking. In addition to the herbs discussed in detail above, several other plants have shown potential for boosting testosterone or supporting male reproductive health. While some studies report positive effects, most well-designed human trials have failed to show a significant testosterone-enhancing effect, especially in healthy men. Remember, the ratio of omega-6 levels need to be lower than omega-3 levels for the fatty acids to have a positive effect on the body. 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. In addition to naturally occurring calcium and protein, milk can be fortified with vitamin D. It is a rich source of several essential nutrients, including calcium and vitamin D, both of which play roles in testosterone regulation. Eggs, especially egg yolks, are often considered a testosterone-boosting powerhouse due to their rich nutrient profile. By incorporating a variety of vegetables into your diet, you can create a sound foundation for hormonal health while enjoying the many other nutritional benefits that vegetables bring. What Is Menopause? MDs Weigh in on Hormone Levels This decline can lead to changes in mood, energy levels, and physical abilities. Levels of testosterone peak during adolescence and early adulthood, then gradually decline with age. It plays a vital role in muscle growth, bone density, and libido. Many men face these challenges, often linked to low testosterone levels. Take our multi-step low testosterone quiz to help identify if you should get your testosterone levels checked. Sometimes, just incorporating lifestyle modifications isn’t enough, especially if you have extremely low testosterone levels. Yes, there are a variety of natural strategies you can use to raise your testosterone levels. Bromelain, an enzyme found in bananas, has been shown to help increase testosterone levels. Oats are one of many great foods that are great for raising testosterone levels because they are a great source of a variety of B Vitamins. There are numerous different B vitamins, many of which are present in diets that increase testosterone. Granted, not everyone is up for trading punches to the face as a way to stimulate testosterone production. To this point, many of our suggestions for boosting testosterone have involved dietary adjustments. If, on the other hand, you do maintenance lifting and your muscle mass stays essentially the same, the law of diminishing returns will set in, and any testosterone boost going forward will be minimal. However, as you increase the volume and intensity of your weight training, you will generate more testosterone to help repair and rebuild muscles. Ginger seems to increase HDL cholesterol levels, enhance antioxidant activity, stabilize blood sugars, and recycle testosterone receptors, among other things. Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). Total T makes up about 98 percent of your overall testosterone levels. It can be bound to a protein called sex hormone binding globulin (SHBG) or albumin, which transports testosterone throughout the body. How to increase testosterone quickly and naturally? The caffeine in coffee acts as an aromatase inhibitor, which lowers estradiol while raising testosterone levels. Also a good natural source of vitamin D in colder climates with limited sunshine. Instead, you get high-quality protein and pure unadulterated saturated fat which contribute to testosterone synthesis. They may also contain natural anti-estrogenic compounds since estrogen levels are reduced following regular consumption (according to in vitro lab studies). It’s not really something that most people would consider a “superfood”, but it does contain many nutrients and vitamins that are beneficial to our health. Learn how hormonal imbalances, medications, and urological health impact hair growth. Navigating testosterone replacement therapy (TRT) can be overwhelming, but finding the right approach can optimize wellness. Discover proven natural and medical treatments at Dallas Men's Health, including RegeneGro therapy, shockwave therapy, and non-surgical penile enhancement. Processed foods often lack essential nutrients and antioxidants that support overall hormone health.” While women produce much lower levels of testosterone than men, it still plays a significant role in sexual health, motivation and cognitive function, too. “Low testosterone levels can contribute to a higher risk of osteoporosis and fractures,” he adds. Your levels of this key hormone naturally dip during perimenopause You may have heard that some supplements can boost testosterone, but don’t try them without talking to your doctor first. Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. Good thing, too—EEVO is filled with polyphenols (16), micronutrients packed with antioxidants that can combat heart disease, cancers, inflammation, and oxidative stress. Let’s not forget zinc, which you’ll find plenty of within cuts of chuck roast and ground beef. Red meat, especially steak, also contains leucine, (14) an amino acid that’s valuable in the development, repair, and maintenance of bone and muscle tissue. Whether you choose to incorporate supplements like ashwagandha or adopt healthier daily habits, the combined effect can lead to noticeable improvements in physique, mood, and vitality. While many supplements have modest benefits—especially in individuals with deficiencies—results may vary depending on overall health, the quality of the product, and adherence to lifestyle modifications. Each of these boosters has its unique advantages, and often a combination of several—tailored to individual health needs—can be the most effective strategy. Although it may not be as widely known as ashwagandha or zinc, boron is emerging as a valuable tool for men looking to fine-tune their endocrine health. Boron is a trace mineral that plays a surprisingly significant role in modulating hormone levels. Foods to increase testosterone levels & foods to decrease testosterone levels Eggs are a source of protein, amino acids, omega-3, and vitamin D that promote testosterone production. They contain many good fats and are rich in vitamin E, which favors the increase of testosterone, besides having amino acids such as L-arginine and L-citrulline that increase nitric oxide. Zinc inhibits the aromatase enzyme that converts testosterone into estrogen, increasing testosterone levels and improving semen production. However, it should note that coffee can also increase the stress hormone (cortisol), which decreases testosterone. Asparagus contains folic acid, vitamin E, and potassium, contributing to testosterone production. “This helps reduce insulin resistance and appetite and keeps your hormones in check. Fish like salmon, mackerel and sardines are rich in omega-3 fatty acids. “These hormones are not just for reproductive purposes; every cell needs them. Finally, chronic stress can result in the release of cortisol, which can prevent the creation of testosterone. Some drugs, such as painkillers and steroids, can inhibit the production of testosterone. TestoPrime is an all-natural testosterone support that can help any man take control of his youthful vitality with a flood of new and natural testosterone... They have been aggressively promoted as a wonder food due to their high levels of Omega-3 fatty acids. As previously mentioned, an enzyme called aromatase is found in fat cells, and it transforms testosterone into estrogen. Tuna is a vitamin D rich fish, which is essential for testosterone production. Known for its anti-inflammatory properties, ginger supports hormone balance and can potentially enhance testosterone levels. These are rich in antioxidants, including ellagic acid, which increases your testosterone levels. Adequate intake of zinc can help maintain optimal testosterone levels. Vitamin C can also improve testosterone production. Let’s zoom in a little bit and talk about specific nutrients that are involved in testosterone production. But if you’re on a keto diet or just eat a lot of unprocessed nuts and meats, that will increase testosterone. You might not think much of onions, but they’re a hidden gem when it comes to boosting testosterone. These foods also make excellent dietary additions to support low T therapy, helping you optimize your results. This means that a staggering 58% are at risk of health problems like diabetes, sleep problems, heart disease, and stroke. If you want to check your levels of testosterone, you can take an at-home blood test. TRT Helped Me Get My Life Back After Nearly Dying To raise testosterone levels naturally for teen boys, get your muscles pumping with high-intensity exercise, such as playing soccer, swimming, or lifting weights. So, if you eat well, exercise regularly and are generally healthy, you’re doing just about all you can to maximise your testosterone levels already. Mint lowers testosterone levels because it contains a substance called menthol, which will cause the body to produce more of the hormone known as prolactin. Estrogen causes natural testosterone production to slow down or stop, or actively impair its effects. Some foods may increase testosterone levels, while others may decrease them. Manage stress Alcohol significantly lowers testosterone levels, as do other drugs, including cocaine, cigarette smoking, and marijuana. The best exercises for boosting testosterone are compound movements that use several muscles, such as the squat, bench press, and deadlift. Several studies have shown a positive correlation between testosterone levels and resistance training. 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. Baked beans can give you both vitamin D and zinc, but these nutrients are also present in kidney beans, white beans and black beans. Ginger also contains bioactive compounds like gingerol and antioxidants that have demonstrated anti-inflammatory properties, which can help reduce oxidative stress in the body. Lifestyle strategies to help prevent natural age-related decline in testosterone In fact, this is one of the most overlooked effects of lack of sleep.Supports Heart HealthConsistent sleep helps regulate blood pressure, cholesterol, and inflammation. Without sufficient sleep, soreness can persist longer, and recovery is slowed.Strengthens ImmunityDuring sleep, the body produces cytokines. Quality sleep allows your body and mind to recharge.Boosts Energy And Mental ClarityEnergy is not created by caffeine. 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. Regular strength training is a powerful testosterone-boosting trick that doesn’t require supplements. Instead, try these practical, science-backed strategies to naturally boost your testosterone and improve your overall well-being. Many people assume that boosting testosterone requires expensive supplements or risky shortcuts, but that’s far from the truth. High-intensity interval Training (HIIT) is a powerful method for boosting testosterone. Regular physical activity, particularly strength training, profoundly impacts hormone production. Excessive consumption of soy products should also be limited, as they can elevate oestrogen levels, which may negatively impact testosterone. Testosterone levels will naturally decrease as the body ages. While testosterone is typically thought of as a male hormone, it is also important for women. Testosterone is a vital hormone that’s involved in both male and female sexual health. The effects of sleep deprivation on health can include heart disease, diabetes, weak immunity, mood disorders, and impaired cognitive abilities. The benefits of sleep include improved brain function, immunity, heart health, hormone balance, and emotional stability. Research has linked chronic sleep deprivation with increased risk of heart disease and stroke.This highlights the importance of sleep and how it does so much more for your body than just feeling rested.Increases Attention SpanSleep deprivation reduces reaction time and concentration. According to Dr. Sullivan, good sleep lowers the risk of immunosuppression and keeps energy steady through the day.Facilitates Muscle Repair And RecoverySleep triggers the release of growth hormone that supports muscle repair, tissue regeneration, and physical recovery. Men’s online health services already exist and aren’t likely to go away anytime soon, Ramasamy adds. “Taking supplemental testosterone tells your testicles to stop trying to produce testosterone, and as a result, they stop making sperm, which may never be recovered.” Taking supplemental testosterone tells your testicles to stop trying to produce testosterone, and as a result, they stop making sperm, which may never be recovered.” “Unfortunately, there is a big profit to be made by providing sham healthcare,” says Anawalt. The Food and Drug Administration (FDA) issued a safety warning in 2014 and a black-box warning in 2015 for TRT after two studies pointed to an increased risk of stroke, heart attack, or death in men taking TRT. Fenugreek is generally considered safe when taken in amounts commonly found in foods. It has been used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine as a libido enhancer and to treat various health conditions. Consulting a healthcare provider is advised before starting supplementation. Pregnant women, people with autoimmune disorders, and those taking certain medications should consult a healthcare provider before using ashwagandha. Sleep is vital for hormone production, including testosterone.We’re talking visceral fat, which nestles deep in the abdomen amid the organs.These exercises help maintain a healthy weight, reduce stress and improve overall physical health.But we’re looking for natural ways to boost testosterone, so we’re trying to steer clear of direct use of supplements.Nutrition plays an indirect yet important role in regulating testosterone levels.The amount you save by buying cheaper grain fed beef could end up costing you your health.However, contrary to popular belief, flaxseeds are not good for testosterone production. Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best. In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling. Research has shown that it has various health benefits, and may also work as a natural testosterone booster. One study showed that six months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. When it comes to specific foods to focus on if you are trying to support healthy testosterone, there are some that are worth exploring. Females have natural levels of testosterone too. In this article, we’ll explore the best potential foods that boost testosterone and how they might play a role in testosterone production. If you have problems with testosterone levels or you just want to give yourself a natural boost, there are many options open to you. You can cultivate a number of healthy habits, and a few small changes can produce a range of beneficial changes to testosterone levels. A 2018 study showed that high levels of sugar-sweetened beverages in a diet resulted in a lowering of testosterone levels. A 2016 study showed that trans fats can adversely affect testosterone levels . Plus, the natural ingredients list gives me peace of mind. As someone who’s a bit older, I’ve tried various products to help maintain my sexual health, but nothing has worked as well as PeakErect®. It’s great to find a product that does what it promises without any side effects. Your health and safety are our priority, and we stand by our product with a 60-day money-back guarantee. However, as with any supplement, it’s always advisable to consult with a healthcare professional before use, especially for individuals with existing medical conditions or those currently taking medications. Low testosterone, a condition known as hypogonadism or low T, can lead to a variety of physical and psychological symptoms in both males and females. Testosterone levels are typically higher in men than in women, but both sexes have some level of testosterone. Testosterone is a hormone that plays a critical role in the development and maintenance of male reproductive tissues and characteristics. For many of my patients in my telehealth functional medicine clinic, low testosterone is something that can significantly impact their lives to the point where daily activities are no longer enjoyable. Paul Turek, MD, a urologist in San Francisco, is an international leader in male fertility research. Jed Diamond, author of Male Menopause and Surviving Male Menopause, blogs about critical aspects of health and well-being for men over 40. Men’s National Team in 2015 and the first transgender athlete to feature in a Nike commercial and ESPN The Magazine — offers a list of policy resources for transgender athletes of all ages and abilities undergoing hormonal treatment with testosterone or testosterone suppression therapy. In conclusion, the mainstream of research that links ginger to testosterone demonstrated that ginger supplementation, particularly in oxidative stress conditions, enhances testosterone production in males. Enhancing and protecting testosterone production is one target for many scientists because of its crucial role as a primary sex hormone in males. If you are struggling to find ways to increase testosterone levels naturally, it may be time to consider supplementation. Not only does a balanced diet help to support testosterone levels, but it can also help to keep your body running smoothly. Here at Alliance Urology, we have compiled a list of five ways to increase testosterone levels naturally. They are rich in high-quality protein, cholesterol, vitamin D, and healthy fats—all of which are necessary for optimal hormonal function. Join me and hundreds of other male and female biohackers in The Fully Optimized Health Private Membership Group to learn how you can use peptides to boost testosterone and optimize your health in your 30s and beyond. Unlike testosterone optimization therapy, peptides are likely to not suppress the body’s natural production of testosterone or affect fertility. This increased estrogen can trigger a negative feedback loop, suppressing the HPG axis and reducing testosterone levels. Following just 5 days of treatment, men who received GHRP-2 alongside TRH and GnRH experienced an impressive 80% increase in testosterone levels from day 1 to day 3. According to the Urology Care Foundation, approximately 40% of men over 45 years of age have low testosterone.One study showed that men who took supplemental salmon oil for 90 days showed an increase in testosterone levels.As with any healthy diet, it’s important to get high-quality protein from lean meats, fish, eggs, beans and dairy.In contrast, egg whites alone lack these nutrients, so eating the whole egg is more beneficial if healthy hormone levels are your goal.Tim stepped away from his successful academic career at the end of 2019, to apply his skills in turning complicated scientific and medical knowledge into information that all people can use to improve their health and wellbeing.When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly. Getting enough high-quality sleep is one of the most effective ways to support healthy testosterone levels. While more human studies are needed, the current evidence suggests ginger may help support healthy testosterone levels, likely through its antioxidant, anti-inflammatory, and LH-promoting effects. Overall, ashwagandha shows promise as a natural way to support healthy testosterone levels in men, but individual results may vary. However, it’s important to note that herbs boost testosterone levels more modestly compared to the powerful effects of hormone replacement drugs. You’ll learn how these herbs work in the body to support healthy testosterone production and their advantages compared to conventional low T treatments. Specializing in Performance Psychology, his expertise is backed by both rigorous study and practical experience.Testosterone supplements tend to combine DHEA with D-aspartic acid.Similarly, resistance training and other forms of strength training are another natural testosterone booster.However, even if you’re not considered obese, a diet heavily relying on the following foods can contribute to lower testosterone.Other foods that reduce testosterone include dairy, desserts, and restaurant foods.It primarily works by inhibiting testosterone’s conversion to dihydrotestosterone (DHT).Adding ginger to your meals or teas could be a flavorful way to support your hormones. You can also help increase testosterone by maintaining a healthy weight, engaging in strength training, prioritizing REM sleep, and minimizing stress. While it’s natural for testosterone to decrease with age, a lack (or very low levels) of this hormone can sometimes have long-term, serious effects on the body, especially for men. Fatty fish (like salmon, herring, and trout) can increase testosterone levels due to their high vitamin D and omega-3 fatty acid content. While it’s normal for testosterone levels to decrease with age, a lack (or very low levels) of this hormone can sometimes have long-term, serious effects on the body, especially for men. Further, some patients with normal testosterone levels and only relatively healthy patients with ED who were able to undergo the basic exercise testing were included in the present study. Nuts are high in testosterone-elevating omega-3 fatty acids. As a result, they had higher levels of free testosterone—the only form of T that’s ready to work on your tissue. In a study in the Journal of Clinical Endocrinology & Metabolism, men ate more than 100 grams of fat per day for two weeks. “It contains theobromine (a mood elevator), caffeine and sugar (a mood elevator and energy booster) and the endorphin Phenylethylamine (PEA) which produces an energy boost.” “Walking or doing some type of movement exercise daily reduces inflammation, boosts sex drive and improves the blood flow,” says Yeral Patel, MD, a functional medicine physician in Newport Beach, California. “Testosterone levels also vary throughout the day; levels are typically higher in the morning and lower in the afternoon.” Younger men get a bigger post-exercise boost,” explains Northwestern Medicine. If one of those dips, flags or doesn’t come through as it did when you were younger, you may crave a boost. (If you’re feeling extra, consider adding some pomegranate seeds. “Pomegranate has been linked to increased salivary testosterone levels and improved blood flow, potentially benefiting reproductive health and performance,” she says.) So, there isn’t a one-size-fits-all rule for adequate water intake or healthy testosterone levels, but the National Health Service recommends consuming a minimum of six to eight mugs daily. While unsaturated (or healthy) fats support hormone health, too much saturated or trans fats can lead to heart problems or weight gain, which ultimately impede testosterone, says Bailey. In fact, one 2021 review in The Journal of Steroid Biochemistry and Molecular Biology found that men who switched from a high-fat to low-fat diet saw a drop in testosterone levels. So, what does a diet that supports higher or healthier testosterone levels look like? Ways to Boost Your Testosterone Naturally Sexual maturity and fertility-related measures in young Nellore bulls receiving long-term dietary supplementation with rumen-protected polyunsaturated fatty acids. Effect of cordyceps militaris supplementation on sperm production, sperm motility and hormones in sprague-dawley rats. Tsuji PA, Walle T. Cytotoxic effects of the dietary flavones chrysin and apigenin in a normal trout liver cell line. Could zinc prevent reproductive alterations caused by cigarette smoke in male rats? Antioxidant, anti-inflammatory, and anti-apoptotic effects of zinc supplementation in testes of rats with experimentally induced diabetes. Evidence is growing that certain types of physical activity can temporarily increase testosterone levels. A diet rich in fruit, vegetables, lean protein and healthy fats is the first line of defense against systemic inflammation. One study published in the Nutrition journal has shown that zinc supplementation in marginally deficient elderly men for six months resulted in almost a double increase in serum testosterone. According to a review published in the Biomolecules journal, there’s a possibility that ginger extracts may also increase testosterone levels. As such, there is no evidence that this ingredient can directly boost testosterone production. To determine the best exercise program, it is important to first understand which body composition and physical fitness parameters are most closely related to serum testosterone levels, and then introduce exercise programs targeting these factors. Other previous studies have mainly focused on the effects of acute vigorous resistive strengthening exercises on serum testosterone levels, and few studies have examined the effects of long‑term chronic resistive strengthening exercise on serum testosterone levels 2,3,4,5,6. Certain conditions that are bad for your overall health also spell trouble for your testosterone levels. Fenugreek may block both of those processes to increase free testosterone levels. The herb’s T-boosting ability may lie in boosting free testosterone levels. There's more to testosterone than guys behaving badly. For example, did you know that testosterone is a key player in prostate cancer? When you think of testosterone, what comes to mind? Supplementing with indole-3-carbinol from broccoli and cruciferous veggies may help reduce levels of estrogen in men. Strawberries are especially beneficial because they provide you with a good amount of zinc. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. You can build up your testosterone naturally by getting enough sleep each night, prioritizing sleep in the second half of the night, exercising, cutting down on alcohol, and getting 30 minutes of sunlight each day. All of these behaviors will boost your mood, productivity, and health, alongside testosterone. Weight loss with both high-protein and high-carbohydrate diets for those who are overweight or obese has been shown to boost testosterone. ✔ A 2016 study in The Aging Male found only modest libido tweaks but no significant testosterone spike in healthy men. A 2013 Journal of the International Society of Sports Nutrition trial noted 37% T gains and a 16% cortisol reduction in stressed subjects within four weeks, and a 2021 Maturitas study affirmed boosts in mood, muscle, and overall pep for aging men. Better sleep promotes optimal testosterone production. This highlights that Ashwagandha is 5 times more effective in boosting testosterone levels compared to no supplementation. Cynomorium is a parasitic herb with a long history of usage in traditional medicine for treating various male health complaints. Various animal trials have shown that the alkaloid content in mucuna works to increase sperm production, testicular weight, and sexual activity. Mucuna pruriens, also known as velvet bean, is a legume that grows in the tropics that has a long history of use for male health. It’s known as an adaptogen, which means that it can help to balance the body’s stress response. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. 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. If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. Roughly 2.4 million middle-age American cisgender men have hypogonadism, often caused by a medical condition, such as a failure to produce testosterone because of genetic problems, or by damage from chemotherapy or an infection. And there is a real need for TRT, especially among transgender men and cisgender men with a clinical diagnosis of low testosterone (hypogonadism). A 2020 survey by the Center for American Progress found that nearly one in two transgender patients reported being discriminated against or mistreated by healthcare providers in the prior year. The compound saponins have adaptogenic properties, which can further support your T-levels. This is an Ayurvedic herb that can help enhance vitality, improve sexual function, and promote overall health and well-being. Folks with pollen allergies are more susceptible to these side effects. It mainly works by stimulating the release of luteinizing hormones and enhancing blood flow. Saffron can help enhance mood, improve cognitive function, and promote sexual health. Raised cortisol levels are the enemy of the production of key hormones. A good way to increase testosterone naturally is with regular exercise. Excessive drinking will have an adverse effect on your testosterone levels leading to issues such as erectile dysfunction . An excellent way to boost testosterone naturally is to cut down on alcohol. Eggs are a powerhouse of nutrition, especially for testosterone support. Or, if you want an even easier option, simply check the labels of supplements to start making a difference. Try buying the above herbs in your local health food store and adding them to meals and smoothies. ✔ In a 2013 Journal of the International Society of Sports Nutrition trial, stressed men experienced a 37% testosterone boost and 16% cortisol plunge in just four weeks. 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. Additionally, environmental toxins like BPA and phthalates found in plastics can mimic estrogen and reduce testosterone levels. 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. Testosterone plays a vital role in men’s health, influencing energy levels, muscle mass, mood, and overall vitality. After all, your health and well-being are worth it! Pharmaceutical options, while effective, come with risks and should be considered only under the guidance of a healthcare professional. It can improve libido, mood, bone density, and muscle mass. After all, it’s while you’re sleeping that most muscle repair and rebuilding occurs, and bigger muscles will have a positive effect on the amount of testosterone released while you lift. 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 scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10). It is essential to understand that the amount of testosterone in a person’s body will naturally decline with age, but some lifestyle choices, illnesses and other factors may have an impact. Testosterone is a sexual hormone that affects bone health, muscle mass, sexual function, and fertility. It’s also essential to avoid foods that kill testosterone, such as soy, dairy, alcohol, baked goods, sugar, mint, trans fats, vegetable oil, flaxseed, and licorice root. Different foods work in various ways to boost testosterone. Remember, too, that your testosterone levels naturally fluctuate during the day. RESEARCH SUGGESTS THAT strength exercises and high-intensity interval training (HIIT) can increase testosterone levels. When you work out, you’ll improve your overall health and reduce your body fat, which he says can improve testosterone. This is owing to an increase in the levels of a molecule known as cAMP (cyclic adenosine monophosphate), which also lends itself to enhancing testosterone production. It contains high levels of zinc and selenium which are essential for healthy sperm production in men. There are those that will help to improve your testosterone levels and even those that will do harm to the male body. The most common components for the supplements were zinc, fenugreek, vitamin B6, Tribulus, magnesium, boron, diindolemethane, Eurycoma longifolia, and Maca extract. The purpose of this study was to evaluate the composition of “T boosting” supplements, their advertised claims, and compare them with both the published literature and FDA recommendations. Men may take dietary supplements in hopes of improving their endogenous T production. These over the counter “T boosters” are often taken with the hopes of raising endogenous T production and doing this in a more “natural” manner. Approximately 50% of American adults consume dietary supplements to promote overall health and fill dietary gaps 4,5.