5 Science-Backed Ways to Increase Testosterone Naturally

5 Science-Backed Ways to Increase Testosterone Naturally

Research has shown that flavonoids can prevent or delay hypogonadism (decreased functional activity of the gonads) in males as they age. If you are struggling with low testosterone levels, there are thankfully many things that you can start doing as soon as today to naturally increase testosterone. A diet rich in healthy fats, proteins, and whole foods while limiting processed foods and sugars can enhance testosterone production. By prioritizing these methods, you’ll not only support your testosterone levels but also improve your quality of life, testicle horse making it easier to enjoy activities, maintain energy, and feel your best.

Someone with low testosterone may experience a decrease in energy, low sex drive and may experience erectile dysfunction, says Dr. Honig. However, he adds, the only way to know for sure if your testosterone levels are low is to see your doctor for a blood test. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction.

Some foods that increase testosterone include fish oil, dairy products, leafy greens, legumes, fruits and vegetables that contain flavonoids, and oysters. Natural and smart nutrition and lifestyle adjustments can drastically raise your testosterone levels and optimize your sexual health. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being. While there is no “one-size-fits-all” diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance.

If you have low testosterone you may be wondering how to boost testosterone naturally. While there are medicines designed to increase testosterone levels, you may first consider making some lifestyle changes that can naturally increase testosterone. First, it’s important to note that these tactics and practices to boost testosterone naturally probably won’t work with men who have underlying health issues like hypogonadism. If the glands and cells responsible for producing testosterone are damaged or defective, no amount of eggs or sleep will help you raise testosterone levels. You’ll likely need to use testosterone replacement therapy to get your T levels to a healthy place. You can naturally boost testosterone levels by eating a healthy diet and adding some foods known to help. Below are a few foods that increase testosterone, from fatty fish and fish oil to certain herbs like fenugreek seed and Asian red ginseng.

During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway. If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. No, doing a short circuit with the weight machines won’t cut it. During the day I tried to snack on testosterone-healthy foods like nuts, pumpkin seeds, and broccoli.

A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone. Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. Here are eight evidence-based ways to increase your testosterone levels naturally.

Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress. Eating good-quality protein sources also promotes satiety and helps prevent overeating. Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight. These findings parallel hormonal responses observed in men, accounting for sex-related concentration differences. By highlighting the role of testosterone in female exercise physiology, this study underscores its significance in women’s health and performance.

Both men and women depend on healthy levels of testosterone to prevent disease, maintain body composition, sexual function, and overall health. Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep. Make sure you’re keeping your sleep debt low overall and focusing on not cutting your sleep short in the second half of the night. Staying in sync with your circadian rhythm and improving your sleep hygiene will help make this happen. Weight loss with both high-protein and high-carbohydrate diets for those who are overweight or obese has been shown to boost testosterone.

According to the American Urological Association (AUA), a level of at least 300 nanograms per deciliter (ng/dL) is normal for a man. Remember to avoid alcohol in the run-up to bedtime to stop it from waking you up during the night. RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night. Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26). Too many brewskis also disrupts your sleep and can lead to snacking and weight gain. The decline can also increase your risk of long-term health conditions like diabetes, heart disease (2), and even an early death (3). With the exception of ZMA, I didn’t take any other purported testosterone boosters.