5 All-Natural Ways to Boost Your Testosterone

Testosterone Pills: Uses & Side Effects

For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. Sleep quality may also have major effects on your testosterone levels. A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone. Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels. Consuming healthy fats may also help support testosterone levels test and tren e cycle hormone balance. Some research shows that a low-fat diet could decrease testosterone levels.

Just something to get you to slow down, be present and relax your mind and body. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed. Poor nutrition is at the root of many diseases and can also create an imbalance of male hormones. Find out what’s known — and not known — about testosterone therapy for normal aging. Exercising and reducing stress can also help boost low testosterone.

“I tell men who want to know that if they don’t address their belly fat, their testicles will shrink, they’ll lose their erections, and their libido will disappear,” says John La Puma, MD. However, if your low T symptoms are serious – or your low T is the result of previous illnesses, injuries, or medications – this could help you. Visit our Daily Health page for information on all the supplements you need. The InsideTracker Ultimate + Subscription plan will tell you whether or not your total and free testosterone and SHBG are optimized and provide more personalized recommendations on how to improve them. I’m a data-driven editor with a passion for empowering individuals through clear, informative health content.

Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. If seafood isn’t your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods. The pituitary gland is central to regulating testosterone production in the body, and it’s a sensitive system that can easily be thrown off.

Surprisingly, the study found testosterone levels in shift workers depended on how satisfied those shift workers were with their work life. Dissatisfied shift workers had lower testosterone levels than satisfied ones. But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too. Testosterone therapy is approved for the treatment of delayed male puberty and abnormally low production of testosterone secondary to malfunction of the testes, pituitary or hypothalamus. Women with high testosterone levels, due to either disease or drug use, may experience a decrease in breast size and deepening of the voice, in addition to many of the problems men may have. The majority of the daily testosterone release in men occurs during sleep. Therefore, it is essential to get enough sleep to maintain your testosterone levels.

Testosterone levels generally peak during adolescence and early adulthood. As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40. For older men, it’s important to determine if a low testosterone level is due to normal aging or if it is due to a disease (hypogonadism). Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging.

Physically active men may experience a boost in testosterone after a bout of exercise. But negative feedback mechanisms that control testosterone production will bring the levels back to a normal range after the exercise session ends. If you have a deficiency, your doctor may prescribe testosterone therapy after identifying the cause. Many believe that supplements containing fenugreek help naturally boost testosterone levels. This is because fenugreek contains compounds like furostanolic saponins, which are thought to increase testosterone production. Some studies have shown that fenugreek supplementation can improve testosterone levels and symptoms related to low testosterone, such as low libido.

Low T can feel debilitating, especially for otherwise healthy men. But by combining various natural ways to increase testosterone production and working closely with your healthcare provider, it’s often possible to get your levels back up to normal. If you have low testosterone (known medically as hypogonadism), including these 13 foods may bring testosterone levels closer to where they should be for your age and sex. Avoiding alcohol and cigarettes, exercising, and getting ample sleep will further enhance the testosterone-boosting effects of these foods. If you’re experiencing any symptoms of low testosterone, see your doctor.

People can boost testosterone naturally through diet and exercise or, in some cases, through supplementation. One 2016 study found that stressful events contributed to erratic changes in testosterone levels in males. A 2017 study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels. According to a 2016 study, men who are obese have 30% lower testosterone levels compared to men who are lean. Maintaining a healthy weight is key for overall long-term health.