How to Increase Testosterone Naturally: 12 Methods to Try

How to Increase Testosterone Naturally: 12 Methods to Try

Testosterone is the male sex hormone that is responsible for all things masculine. Low levels of Testosterone are related to increased fatigue, absence of libido, and weight gain. Follow the ways mentioned above to successfully boost the levels of your Testosterone. Eat foods that raise Testosterone and take supplements that promote the release of Testosterone and other quick and instant ways to keep that male hormone circulating high. Although research is limited, there is evidence that fish oil supplementation may boost testosterone production by supporting testicular health.

If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. Studies suggest that heavy alcohol consumption may reduce testosterone levels.

Studies have shown that for every one-point drop in your BMI, your testosterone levels can rise by as much as one point. While supplements should be avoided, there are times when someone may want to consider testosterone therapy. If you have concerns about your testosterone levels, talk with a healthcare provider. Pomegranates (Punica granatum), cherries, and berries are rich in flavonoids and other antioxidants that may support testosterone production. Another compound in honey called chrysin is thought to be a potent aromatase inhibitor. These natural compounds block aromatase from converting testosterone into estrogen, and may therefore promote higher testosterone levels. Honey is thought to aid with the production of testosterone by enhancing the efficiency of testosterone-producing Leydig cells.

Finally, the app predicts your circadian rhythm each day, so you can see whether you’re living at odds with it. If you are, this may be the reason for many of the low testosterone-like symptoms, or it could be exacerbating them. If you have symptoms like fatigue, difficulty concentrating, and low mood, sleep deprivation and being out of sync with your circadian rhythm (more on that soon) may be to blame.

Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be world’s best testosterone booster. In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling. Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels. Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health. Taking caffeine and creatine monohydrates as supplements may further boost your levels when combined with a training program. During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice, and hair growth.

This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. 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. Despite its importance, up to 1 billion people worldwide are deficient.

A study in the Journal of Clinical Medicine reports that regular alcohol consumption causes damage to Leydig cells, which are cells in the testicles that are responsible for testosterone production. Unsurprisingly, fats aren’t the only macronutrient that can support testosterone production—protein matters, too. Protein is made up of building blocks called amino acids, which the body uses for hormone production (amongst other things), explains Bailey. As such, consuming enough protein is important for testosterone production and keeping your whole endocrine (hormone) system running smoothly, he says. A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.

RISE can guide you through relaxation techniques like diaphragmatic breathing and progressive muscle relaxation to help. Lowering your stress and cortisol levels ensures you can unwind for bed and stop anxious thoughts from keeping you up at night, too. As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels. Sunlight also boosts your vitamin D levels, which have been linked to low testosterone.

However, some studies have found that despite claims of such supplements boosting testosterone, only a small percentage actually do. Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). Zinc also plays a vital role in your immune system and metabolism function. Unfortunately, zinc deficiency is prevalent throughout the world, and this article shows how important it is for regulating serum testosterone levels.

From the age of 25–30, a man’s testosterone levels naturally start to decline. In contrast, laughter, happiness, and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life. If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long term. In adults, healthy levels are important for general health, disease risk, body composition, sexual function, and just about everything else.