How To Increase Testosterone Naturally: A Comprehensive Guide

Postmenopausal Women Are Taking Testosterone Should You?

You can also add ginger into your diet by drinking ginger tea, using the root to make fresh juices or adding it to recipes. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. If you decide to add any supplements to your routine, speak with a healthcare professional first, especially if you have any underlying health conditions or are taking other medications. Vitamin D is a micronutrient that plays a key role in many aspects of health.

Whether you’re focused on gaining muscle, increasing stamina, or simply improving your health, there’s no question that what you eat plays a huge role. If your T levels are low, there are a few ways to give them a lift. Testosterone replacement therapy (TRT) may be needed to get levels back up to the normal range, but you can also increase testosterone naturally. Alcohol, opioids, and steroids can reduce testosterone production.

The total number of repetitions or the duration of continuous exercise was recorded for each participant, with any modifications duly noted. Bodybuilders who supplement with testosterone often have enhanced muscle strength and bone density as well as decreased body fat. But bodybuilders take supraphysiologic doses of it—that is, amounts much higher than any woman’s body would ever make on its own.

For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels. Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. Several supplements may also help increase testosterone levels naturally. Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. Some of the participants stated that they had growth of hair on the back due to increased testosterone levels after exercise.

Additionally, “chocolate contains many mood-enhancing and energy-producing chemicals,” says Anna Cabeca, DO, an OB-GYN and anti-aging physician and author of The Hormone Fix. “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.” Prioritize a diet with adequate protein, healthy fats, and nutrient-dense carbohydrates in the form of vegetables, fruits, and minimally processed grains such as quinoa, rice, and oats. Though testosterone generally declines with age, there are many men with healthy levels of this hormone well into their 60s. Foods that can increase testosterone include leafy greens, eggs, ginger, pomegranate juice, olive oil, and onions. However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. Losing weight is hard to do at the best of times, but low testosterone can cause weight gain, especially belly fat, so be extra vigilant about your diet, exercise, and sleep.

While sometimes easier said than done, getting adequate sleep can help naturally balance your hormones including your testosterone levels. If you’re missing out on the recommended 7-8 hours of sleep each night, you may also be missing important testosterone production time. In addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. For those of you who don’t know, HIIT stands for high-intensity interval training. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times throughout the workout.

Though testosterone typically decreases with age, it’s crucial to maintain healthy levels throughout adulthood. In healthy men, serum testosterone levels range from 300 to 1050 ng/dL, peaking in the late teens and early 20s before plateauing and beginning a gradual decline at about 1-2% per year after age 30. Testosterone therapy remains in high demand in recent years, and while it’s an effective treatment option for many men, boosting testosterone levels may not require a visit to your doctor’s office. 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. It’s also useful to see what foods increase testosterone (https://kalenborn-scheuern.de) 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. Use RISE to find out your individual sleep need and how much sleep debt you’re carrying.

For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. Studies suggest that heavy alcohol consumption may reduce testosterone levels.

You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. Pomegranate juice, olive oil, and onion may also boost the hormone. This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms. It could also be the cause of low testosterone, too, as sleep is essential to testosterone production.

Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter. The idea of a Ron Swanson “manly” burger may have some truth behind it. Healthy fats are a natural way to increase testosterone quickly and effectively. Strength training, high-intensity interval training (HIIT), and regular physical activity, like sports, are particularly effective for boosting testosterone. By prioritizing sleep and implementing stress management strategies, you can support your testosterone production and overall well-being. HIIT involves short bursts of intense exercise followed by brief recovery periods. It not only improves fitness but also enhances testosterone levels.