3 Powerful Ways to Boost Testosterone Naturally

Best Foods to Naturally Increase Testosterone Levels

Nutrients from these food groups are essential for the synthesis of hormones. Research published in the American Journal of Clinical Nutrition highlights the importance of a diet that includes all three macronutrients in maintaining healthy testosterone levels. Testosterone is an important hormone for a healthy and strong body. It is responsible for muscle size and strength, bone mass, fat distribution, red blood cell production, and sex drive. If you have low testosterone levels, you may be wondering how to naturally increase testosterone without the use of medication.

Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more. how to increase testosterone in men over 50 to manage erectile dysfunction through mindfulness practices helps you regain confidence and improve your intimate life through awareness techniques. While zinc deficiency isn’t common, those who do not consume much animal or plant-based protein might have low levels, and therefore, would benefit from a supplement. Men who enjoy shellfish likely have adequate levels, as just one oyster has 5.5mg of zinc, half of the recommended 11 mg daily intake. On the other hand, supplements widely promoted for their T-boosting properties—like Ashwagandha, ginseng, maca root, vitamin D, and zinc—either showed mixed results or no results when taken in supplement form.

Regular physical activity not only promotes testosterone production but also enhances overall health. Movements like push-ups, pull-ups, and lunges engage multiple muscle groups and improve strength without needing equipment. Incorporate foods such as avocados, olive oil, and nuts into your meals. Lastly, « vitamin D acts like a hormone in the body and directly influences testosterone synthesis, » says Houman. There aren’t many foods packed with vitamin D, but it can be obtained through direct sun exposure. Men who don’t spend time outdoors or live in cold climates may not be able to meet the recommended daily allowance of vitamin D of 600 IU, so supplementation comes in handy. Many healthcare providers specifically recommend taking vitamin D3, as it may be more active than other forms of vitamin D.

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.

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, making it easier to enjoy activities, maintain energy, and feel your best.

Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased. More research needs to be done, but clearly, there’s a middle ground somewhere. Light exposure first thing is great for your sleep and circadian alignment — which boost testosterone levels — but light can also boost production of the hormone directly. Research has found after eight nights of getting five hours of sleep a night, testosterone levels are reduced by 10% to 15% in young healthy men. And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours. Shilajit is a natural substance formed from decomposing plants.

Half (50%) of the participants were bachelor’s degree holders, and 12.5% had completed their PhD in different disciplines. In the context of occupation, 30% were students, followed by 40% housewives and 30% working ladies. This indicates that study participants were diverse in their education and occupation. Of the total respondents, 42.5% were married whereas 42.5% were single. All the study participants had normal BMI (8.5 to 24.9) (Fig. 2). A commercial testosterone product intended for men is another option, but never do this without a prescription from a health care professional. So while I do sometimes prescribe a product meant for guys, it is not convenient, as one must be very precise about the dosage.

In addition to increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength. The hormone also plays an important role in sex drive, bone mass, body composition, muscle mass and strength, voice timbre, and sperm production. Read on to learn about your diet’s role in testosterone levels and what else can increase or decrease the hormone. The findings suggest that structured, alternate-day exercise routines, including squats, crunches, and high marches, may enhance muscle strength and bone mineral density in women through testosterone modulation. Given testosterone’s importance in female physiology, our study provides practical implications for designing exercise regimens that optimize hormonal balance and musculoskeletal health. While changing your diet and lifestyle can positively impact your testosterone levels, evidence suggests that the use of certain supplements may help balance your hormones and support healthy testosterone production.

Short intervals of high-intensity training prove to be more beneficial in producing natural testosterone than prolonged exercise, aerobics, or running. You can have your T level tested by your doctor if you have any of these symptoms to determine if they may be a result of lowered testosterone levels. Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.