Best Foods to Naturally Increase Testosterone Levels

6 Evidence-Based Methods to Increase Testosterone Naturally

Incorporate both strength training and cardio workouts into your routine. High levels of stress increase cortisol, a hormone that negatively impacts testosterone. Engage in relaxation techniques such as meditation, yoga, or deep breathing exercises to manage stress effectively. For one, “drinking too much alcohol can interfere with the hormone signals your brain sends to the testes to produce testosterone,” says Bailey. 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.

We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. More importantly, onion and garlic activate luteinizing hormone, which helps spur the production of testosterone. A study in the journal Clinical Endocrinology found that some obese men between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight (12). Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6). You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1). For example, I reduced my exposure to blue light in the evening, reduced my consumption of caffeine in the evenings, and took warm showers before bed.

Adequate testosterone levels are essential for optimizing physical performance and muscle strength, regardless of sex12. Testosterone is pivotal in protein synthesis, facilitating muscle growth and repair processes. Moreover, it enhances muscle mass and strength by stimulating the proliferation of satellite cells and promoting muscle fiber hypertrophy. Consequently, individuals with optimal testosterone levels often exhibit greater muscle mass, increased muscle strength, and improved athletic performance. Furthermore, testosterone influences energy metabolism, favoring fats as an energy source during exercise, and enhancing endurance and stamina.

Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Zinc and magnesium are essential minerals for testosterone production. A deficiency in these minerals can lead to lower testosterone levels. Research in the Journal of Nutrition showed that supplementing with zinc and magnesium could help increase testosterone levels, particularly in those who have deficiencies.

A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. Interested in learning about testosterone replacement therapy?

Explore your options at Whole Health Rx by The Vitamin Shoppe. The effect of these drugs on testosterone is almost immediate. When used for longer than 30 days, they could lead to the clinical signs of hypogonadism in both men and women. It typically requires a series of testosterone tests and the exclusion of all other causes of your symptoms before a healthcare provider can provide an accurate diagnosis. On the other hand, you should limit your intake of red meat, refined sugar, processed foods, and excessive dairy, which can increase adiposity and the production of aromatase. Her research has covered a wide variety of topics in the field of reproductive medicine including assisted reproductive techniques, embryo culture, fertility preservation, endometriosis, implantation, and IVF outcomes.

Focus on foods known to increase testosterone and support overall wellness. Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. Testosterone is a hugely important hormone — not just for men’s health and not just for your sex life.

Cortisol also increases your blood sugar which provides an energy boost during stressful times. You may be wondering how to naturally increase testosterone levels. Thankfully, there are many ways to naturally boost your testosterone levels to help you feel strong and healthy for years to come. A well-rounded diet can be one of the most effective natural testosterone boosters.

Get to know what the normal testosterone levels in men are by age so you can get a better grasp of where you need to be. Physical activity plays a significant role in increasing testosterone levels. Certain exercises to boost testosterone are particularly effective, especially strength training and high-intensity workouts.