10 Effective Ways to Increase Testosterone Naturally

10 Effective Ways to Increase Testosterone Naturally

Try to spend 10 to 20 minutes outside each day.If you can’t get enough sun, talk to your doctor about taking avitamin D supplement. It’s a simple step that can make a bigdifference in your health and mood. A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. « 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. One of the main causes is being overweight (defined as a body mass index, or BMI, of over 25). As adipose tissues (also known as body fat) increase, aromatase levels can also rise, sometimes precipitously.

Those with less vitamin D tend to have lower testosterone levels than those with more vitamin D. While lifestyle changes like moderating alcohol and quitting smoking are necessary for maintaining testosterone levels, another important factor is what you eat. These are the top foods to add to your diet if you want to elevate your testosterone levels to a healthy range. Several supplements may also help increase testosterone levels naturally. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately.

Testosterone is metabolized through two different processes. One 2021 meta-analysis suggests that supplementing with ashwagandha root or leaf extract for at least eight weeks effectively raised testosterone levels better than a placebo (27). Research suggests a few natural testosterone-boosting supplements.

To maintain healthy testosterone levels, it’s important to consume good-quality protein sources. Studies indicate that protein restriction or a protein-energy deficiency affects testosterone biosynthesis. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. More research is needed, as other studies, such as one from 2023, yield conflicting results. One of the most comprehensive, natural ways to increase testosterone is consuming coconuts or coconut oil.

Therefore, avoiding a low-fat diet is vital for men who have low testosterone levels. Testosterone also improves insulin resistance in healthy men and those with diabetes. Good testosterone markers are also a sign of a man’s health.

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. When testosterone levels are low, you can experience fatigue, a loss of muscle mass, low libido (sex drive), weight gain, bone loss, depression, and other symptoms. Many healthcare providers will recommend strategies to naturally and safely boost testosterone before turning to medications for moderate testosterone impairment. While changing your diet and lifestyle can positively impact your testosterone levels, evidence suggests that the long term use of testosterone of certain supplements may help balance your hormones and support healthy testosterone production. Quality sleep is essential for maintaining optimal testosterone levels.

It’s also useful to see what we call your Wake Zone, or when your body naturally wants to wake up. Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production. Testosterone production doesn’t run on a circadian rhythm — it’s dependent on sleep no matter when you get it.

Your body cannot make both at once, so testosterone levels and cortisol levels are always inverse. Therefore, the higher your testosterone, the lower your cortisol. However, that doesn’t mean that all carbs are a healthy choice. The best way to consume carbs is through fruits, veggies, and whole grains. Fortunately, high-intensity interval training is a great way to lose weight. High stress levels increase cortisol, which can lower testosterone.

Talk with a healthcare provider about what a healthy weight looks like for you and how to achieve it. Male testosterone levels gradually start decreasing after age 30, and levels decrease by 0.4% to 2% per year. Some evidence suggests that up to 50% of middle-aged people with diabetes or obesity go on to develop hypogonadism. Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote health. Some evidence suggests that men who eat more dark, leafy greens have higher testosterone levels than those who do not. « Too often patients see me stating, ‘My doctor already checked my hormones and told me they were normal’ when that’s not truly the case, » says Gray. « Maybe they had an FSH (menopause) marker checked but didn’t actually have sex hormone levels like estradiol, estrone, progesterone, and testosterone checked. »