How to Increase Testosterone Naturally: 12 Methods to Try

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Various treatments, including hormone testing, injectables, or prescriptions, are available through your doctor or a men’s health specialist. Abnormally high cortisone can cause T levels to drop quickly—it’s like a seesaw. Unless you’re experiencing health problems that could result from low T levels, you’ll need a blood test to determine if your levels are big traps a sign of high testosterone normal. If you’re experiencing erectile dysfunction (ED), you may wonder how to increase testosterone in men. In addition, certain diseases have been linked to low testosterone, such as obesity, high blood pressure, high cholesterol, diabetes, and heart disease.

There’s a reason why these mollusks are known for being great for fertility. They have almost five times your recommended daily dose of zinc. Alcohol can not only disrupt your REM sleep, it can reduce testosterone directly. Finally, the app predicts your circadian rhythm each day, so you can see whether you’re living at odds with it.

Your adrenal glands also produce the hormone dehydroepiandrosterone (DHEA), which your body transforms into testosterone and estrogen. Houman explained that cruciferous vegetables like broccoli, cauliflower and Brussels sprouts can indirectly support healthier testosterone balance by lowering estrogen levels. They can do this because cruciferous vegetables have a compound called indole-3-carbinol.

They decrease by an average of 1% to 2% each year after age 30, although they may stabilize in your 40s or beyond. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha. More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. Losing weight is hard to do at the best of times, but low testosterone can cause weight gain, especially belly fat, so be extra vigilant about your diet, exercise, and sleep.

Foods and drinks canned or packaged in plastic can impact hormone levels. Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, which may increase the body’s testosterone level. This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death.

High stress levels lead to increased cortisol (the “stress hormone”), which can negatively impact testosterone production and contribute to infertility in men. Following a balanced diet and staying physically active are the first steps towards weight loss. Practice mindful eating and talk to your healthcare provider about how to improve your relationship with food. Although the influence sex and masturbation has on testosterone produces mixed results, it’s clear that testosterone is linked to sexual stimuli in some way. A study in a sex club found that testosterone levels were elevated in men responding to sexual stimulus, and the levels were particularly high when participating in sexual activity, rather than observing. For most men, declining testosterone levels won’t cause any noticeable changes, but others experience various physical and psychological symptoms. The best way to check your levels of testosterone is to take a blood test.

Testosterone is a male sex hormone that gets busy helping you to develop physically from a very young age. As early as seven weeks after conception, testosterone is helping your body develop your genitals. And from that point on, it’s constantly working to turn you into an adult body. Finally, there are medical solutions, including testosterone replacement therapy.

Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. This is especially true for athletes or men who engage in weight lifting.

TRT can improve quality of life, depression, and erectile dysfunction, but some men experience side effects such as weight gain, acne, tiredness, and excessive sweating. A study published in the Journal of Hormone and Metabolic Research found that taking vitamin D supplements might correct a deficiency and even help increase your testosterone levels. Another way to boost vitamin D is by getting at least 15 minutes of direct sunshine a day. DHEA is another hormone that helps with testosterone production and other hormones that affect your body’s composition.

Many vitamins are important for optimum health and testosterone levels, such as vitamin D. Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fish or fortified milk and cereal products. The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels. Drug companies promote products that claim to increase testosterone, and while these might help some people, they may also slow down the body’s ability to produce testosterone naturally. According to a recent study of 9,054 men ages 19 and 39 who were of a healthy weight, normal testosterone levels range from between 264 and 916 nanograms per deciliters (ng/dL).