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

Postmenopausal Women Are Taking Testosterone Should You?

Someone with low testosterone may experience a decrease in energy, low sex drive and may experience erectile dysfunction, says Dr. Honig. However, he adds, the only way to know for sure if your testosterone levels are low is to see your doctor for a blood test. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction.

Testosterone is a critical hormone in the male body, affecting numerous aspects of health. It plays a vital role in muscle growth, bone density, and libido. Understanding testosterone and its importance can help men recognize how to maintain optimal levels, which can significantly influence their quality of life. Testosterone is vital for male fertility and reproductive function. Abnormal testosterone levels can affect healthy sperm production, sex drive, as well as your ability to achieve and maintain an erection and ejaculation.

Short intervals of high-intensity training prove to be more beneficial in producing natural testosterone than prolonged exercise, aerobics, or running. You can have your T level tested by your doctor if you have any of these symptoms to determine if they may be a result of lowered testosterone levels. Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.

This is likely due to exercise’s already positive effect on testosterone. High stress levels increase cortisol, which can lower testosterone. Managing stress through relaxation techniques is vital for hormone balance. « Magnesium is another important one since it helps with everything from energy production to reducing inflammation, which keeps your hormones in balance, » says Bailey. Magnesium also binds to something called sex hormone-binding globulin (SHBG), which is thought to increase free testosterone availability, adds Lane.

Focus on compound movements like squats, deadlifts, and bench presses. Aim for three to four sessions a week, lifting weights that challenge you. Between 10% and 40% of adult males in the U.S. have a testosterone deficiency, according to study results presented at a 2020 American Urological Association conference[1]Khahl K. Low testosterone becomes more common as men age, and it can affect health in several ways, including contributing to fatigue and low sex drive. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women.

Who knew deadlifts and squats were actually natural ways to increase testosterone? Push yourself as hard as you can for 30 seconds, and then rest (without slowing down your heart rate). Even 20 minutes a day of high-intensity interval training will boost your testosterone and start to build healthy, lean muscle. In males, this decline typically starts around the age of 30 and continues gradually over the years.

Regular physical activity not only promotes testosterone production but also enhances overall health. Movements like push-ups, pull-ups, and lunges engage multiple muscle groups and improve strength without needing equipment. Incorporate foods such as avocados, olive oil, and nuts into your meals. Lastly, « vitamin D acts like a hormone in the body and directly influences testosterone synthesis, » says Houman. There aren’t many foods packed with vitamin D, but it can be obtained through direct sun exposure. Men who don’t spend time outdoors or live in cold climates may not be able to meet the recommended daily allowance of vitamin D of 600 IU, so supplementation comes in handy. Many healthcare providers specifically recommend taking vitamin D3, as it may be more active than other forms of vitamin D.

The critical hormone for male health influences everything from muscle mass and bone density to libido and mood. If one of those dips, flags or doesn’t come through as it did when you were younger, you may crave a boost. While synthetic solutions are available, they often come with unwanted side effects, leading many to explore natural alternatives. Before resorting to testosterone therapy, you may consider shedding a few pounds to help increase your testosterone levels naturally. We know that low testosterone levels are common in overweight men, but one study examined whether losing weight can increase the body’s production of testosterone. Researchers found that weight loss can indeed reduce the prevalence of low testosterone levels in overweight men by a whopping 50%. In addition to lowering testosterone production, chronically elevated cortisol levels can increase food intake, lead to weight gain, and increased belly fat.

Some foods that increase testosterone; https://diablotine-coiffure-mode-solomiac.fr/wp-content/pgs/achat_hormone_de_croissance_1.html, include fish oil, dairy products, leafy greens, legumes, fruits and vegetables that contain flavonoids, and oysters. Natural and smart nutrition and lifestyle adjustments can drastically raise your testosterone levels and optimize your sexual health. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being. While there is no « one-size-fits-all » diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance.

If you have low testosterone you may be wondering how to boost testosterone naturally. While there are medicines designed to increase testosterone levels, you may first consider making some lifestyle changes that can naturally increase testosterone. First, it’s important to note that these tactics and practices to boost testosterone naturally probably won’t work with men who have underlying health issues like hypogonadism. If the glands and cells responsible for producing testosterone are damaged or defective, no amount of eggs or sleep will help you raise testosterone levels. You’ll likely need to use testosterone replacement therapy to get your T levels to a healthy place. You can naturally boost testosterone levels by eating a healthy diet and adding some foods known to help. Below are a few foods that increase testosterone, from fatty fish and fish oil to certain herbs like fenugreek seed and Asian red ginseng.