Top 7 Proven Tips on How to Increase Testosterone Naturally

A Peruvian root that can be bought in powdered form, the Journal of Ethnopharmacology found maca increased production of testosterone, sperm motility and in some cases, the human growth hormone. They’re chock-full of the mineral zinc, which is needed to boost testosterone, build muscle and directly increase sperm count. Thankfully, there are many natural ways to help boost your testosterone levels. There’s a reason why these mollusks are known for being great for fertility.

Fatigue is another common symptom of low testosterone, especially for men over 40. As testosterone levels decrease, energy levels often follow suit, leading to feelings of lethargy and sluggishness. By increasing testosterone production, TestoPrime can help boost energy levels, improve focus, and enhance overall vitality, making it easier to stay productive and engaged in daily activities. The biggest change I made to my diet was increasing my fat and cholesterol intake. The emphasis on increasing fat and cholesterol consumption meant I got to eat like Ron Swanson for three months — bacon and eggs and steak was pretty much the staple of my diet.

During sex-related activities such as arousal and exposure to erotics, a man’s production of hormones is stimulated, making it a pleasure-filled way to boost testosterone. Not only will you feel better, but properly managing weight gain has been shown by NIH to facilitate the production of testosterone, keeping your hormones in balance [2]. Researchers from the National Institute dangers of testosterone replacement Health (NIH) discovered that healthy men who get five hours or less per night are more likely to have low testosterone levels – by at least 15% [1]. In large amounts, estrogen can negatively impact the balance of the body’s hormone system. It can further lead to issues such as larger amounts of breast tissue (manboobs) and erectile dysfunction. Abstaining from alcohol may lead to recovery of testosterone production and testosterone treatment, although the timeline can vary. Taking breaks mitigates the negative impacts of prolonged sitting, including reduced testosterone levels.

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. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Consuming healthy fats may also help support testosterone levels and hormone balance.

It’s a very good fit for testosterone boosting workouts (which is why it is one of the main themes in the THOR Testosterone Training program). A much better option for those of us who don’t “need” to train for endurance, would be something like low-pace walking or hiking. Of course, walking isn’t the only physical activity that boosts T-levels, when sedentary subjects are compared against “active” subjects, the more physically active guys do have higher sperm counts and testosterone levels. Also, its seen in studies that when sedentary men start some sort of physical activity and/or low-pace exercise routine, their T levels tend to go up as well133–135. To upregulate androgen receptors in muscle tissue while also increasing testosterone levels both acutely and moving the baseline higher and higher can be best done with some form of resistance training.

You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. Incorporating these into your meals can help you avoid the pitfalls of a low-fat diet, which can negatively affect testosterone levels.

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist. Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52).

This decrease in estrogen may lead to symptoms like vaginal dryness, mood changes, night sweats, and hot flashes. The primary estrogen in your body changes from estradiol (E2) to estrone (E1) during menopause. At this stage in a woman’s life, knowing how to naturally increase estrogen is key. It has been shown in studies that even a mild 1-2% dehydration can significantly raise cortisol levels122 and lower growth hormone secretion123.