9 Foods That Will Naturally Increase Your Testosterone Levels

10 Effective Ways to Increase Testosterone Naturally

There are natural ways to boost your body’s production of the hormone, however, and many of them are simple lifestyle changes that can improve your sleep and overall health, too. When we face stress, our adrenal glands secrete cortisol to prepare our bodies and minds to handle the stressful situation — the primal fight-or-flight response. In small dosages, cortisol is fine and even useful, but elevated cortisol levels for prolonged periods can do some serious damage to our bodies and minds. One area that seems to take a hit when cortisol is high is our testosterone levels.

For optimal T production, consider eating a slight calorie surplus or maintenance calories. It’s not fully understood why this happens, but many studies have theorized that its an interplay with dominance, feeling of power, feeling of success, pheromones, dopamine, and interpersonal touch. For this reason, it’s also likely that sex with an actual human instead of the palm of one’s hand, would be a much better way to boost T. Out of the millions of chemicals used, most are relatively harmless.

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.

Exercise is one of the most effective ways to increase testosterone levels. A study published in the Journal of Strength and Conditioning Research found that testosterone levels were significantly higher in men who engaged in strength training compared to those who did not. High-Intensity Interval Training (HIIT) is another powerful method. HIIT involves short bursts of intense cardio exercise followed by periods of rest or low-intensity exercise.

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.

In athletes creatine has been noted to reliably increase T-levels, for instance; one 4-year study noted that in athletes who reported using creatine, a trend towards increased testosterone levels was noted189. When it comes to testosterone, PS can improve athletic performance by reducing the exercise-induced rise of oxidative stress169–171. Furthermore, phosphatidylserine supplementation has a dose-dependent cortisol reducing and testosterone promoting effect in exercising subjects172,173. In the latter study, PS was able to improve the testosterone to cortisol ratio by 180% more in favor of increased T, aka.

Free testosterone (the active form) also matters, as does the patient’s overall health picture. Intermittent fasting has been found to have a profound impact on testosterone levels in non-obese men. There are a number of approaches to intermittent fasting, but all include fasting for 24 hours or less as a sort of ‘metabolic reset”. I’ll detail the physiologic effects about this in another article, but for now, consider skipping breakfast as a fairly simple approach to intermittent fasting and a quick way to boost your T level.

Panax Ginseng has been used for centuries for its ability to increase energy and combat fatigue. It also plays a role in improving erectile function and libido by increasing blood flow and enhancing sexual health. This makes it an excellent addition to TestoPrime for improving overall vitality. It is also widely known that zinc deficiency can interfere with testosterone production. Studies have shown that both zinc and magnesium supplementation can increase levels of testosterone in men. Research has shown that alcohol can damage the Leydig cells in the testes which produce and secrete testosterone.

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 hematocrit levels better than a placebo (27). Research suggests a few natural testosterone-boosting supplements.

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.”