5 All-Natural Ways to Boost Your Testosterone

Lifestyle strategies to help prevent natural age-related decline in testosterone

Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. Failing heart health sometimes occurs without notable symptoms. That’s why regular health screenings are vital for early detection. Obesity is directly linked to lower testosterone levels, making weight management critical to men’s health. In general, people with obesity are at risk for a high number of chronic health conditions, many of which may impact testosterone and other hormones.

Whenever possible, I prefer addressing low testosterone via diet, lifestyle changes, appropriate nutrient supplementation, and clomiphene or enclomiphene to prevent unnecessary adverse effects. They must be prescribed off-label when given to men because these medications are not FDA-approved for treating low testosterone levels. Despite this, Clomid and Enclomiphene are safe and affordable medications and typically cause no adverse effects when used to raise testosterone levels. HIIT, known for its intense bursts of activity followed by rest, also increases testosterone levels. Many other issues can also reduce T, from using anabolic steroids to not eating enough calories every day to clinical hypogonadism (a failure of the testicles to produce enough testosterone). Another small study looked at the ratio of protein to carbs and found that men following the high-carb diet had greater testosterone production than men following the high-protein diet.

Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy. 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. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Interestingly, testosterone also plays an important role in female health and sexual well-being. High stress and the stress hormone cortisol have been linked to lowered testosterone in both men and women. 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.

It’s important to note that these symptoms can also be caused by various other health conditions, so a proper medical evaluation is necessary to determine the underlying cause. Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more. It’s natural for testosterone levels to vary depending on your age and overall health.

Fenugreek seed extracts, as well as ashwagandha roots and leaves, have been shown to have the biggest positive impact on testosterone levels. But more research on the supplements is needed to say for certain how safe and effective they are in increasing testosterone. Everlywell offers health and wellness solutions including laboratory testing for wellness monitoring, informational and educational use. With the exception of certain diagnostic test panels, list available here, the tests we offer access to are not intended to diagnose or treat disease. None of our tests are intended to be a substitute for seeking professional medical advice, help, diagnosis, or treatment. That can include yoga, breathing exercises, or spending time with loved ones. However, no singular food will make or break testosterone levels.

Insufficient protein intake can lead to testosterone deficiency. While this crucial hormone plays an important role in developing our muscle mass, male genitals, and body hair, its association with ‘manliness’ can be overstated. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels.

It’s responsible for everything from body fat distribution to muscle mass to bone strength, and having low levels can impact your mood, libido, and sleep. Testosterone may stimulate the prostate gland and prostate cancer to grow. That’s why medications that lower testosterone levels (for example, leuprolide) are common treatments for men with prostate cancer. Men taking testosterone replacement must be carefully monitored for prostate cancer. Although testosterone may make prostate cancer grow, it is not clear that testosterone treatment actually causes cancer. A large study showed that people who exercised regularly had higher levels of testosterone.

Talk to your doctor about including healthy fats in your diet, such as olive oil and avocados. Research shows that over 50% of obese men have lab-proven hypogonadism, which is when testosterone levels below 300  ng/dL. Testosterone naturally declines with age, but age isn’t the only factor.

A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies. Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Maintaining the right level of testosterone can be challenging. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. Pesticides, like atrozine and glyphosate for example, have been shown to reduce testosterone and does lactobacillus reuteri increase testosterone (motormag.it) estrogen in males in animal studies.