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

5 Science-Backed Ways to Increase Testosterone Naturally

Onions and garlic are your allies in the kitchen and in the bedroom. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage. A Peruvian root that can i boost testosterone naturally be bought in powdered form, the Journal of Ethnopharmacology found maca increased production of testosterone, sperm motility and in some cases, the human growth hormone. According to a 2015 study, which looked at 399 men aged 65 and older, those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production.

These foods have been linked to lower T levels, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health. There aren’t necessarily any magic foods that will raise your levels, however. Dr. El-Zawahry says omega-3 fatty acids, found in fatty fish like salmon, have been shown to help with testosterone synthesis. There’s also some evidence certain nutrients in eggs, garlic, broccoli, and Brussels sprouts can have a positive influence on testosterone, but it’s not like they’re magic bullets for low T. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein will keep you healthy overall, including keeping your T levels normal.

In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). We source research from peer-reviewed medical journals, top government agencies, leading academic institutions, and respected advocacy groups. We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights.

The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake.

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Healthcare providers measure testosterone levels with a blood test called a total testosterone (TT) test. This test measures active (or “free”) and inactive (or “bioavailable”) testosterone in the blood. It does not take into account factors such as body composition, ethnicity, sex, race, and age.

According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Testosterone pellets are very popular, and many women swear by them, but they are not recommended by most menopause experts.

Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting tesosterone levels in several ways. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men.

Yes, TestoPrime can still help optimize testosterone levels, improve energy, enhance muscle mass, and support overall well-being, even if your testosterone levels are within the normal range. Performance anxiety and high stress levels can worsen erectile issues. Ashwagandha, a key adaptogen in TestoPrime, helps reduce cortisol (the stress hormone), promoting a calmer, more focused mindset. This not only benefits mental clarity but also supports better sexual confidence and performance. Panax Ginseng has been used for centuries for its ability to increase energy and combat fatigue. It also plays a role in improving erectile function and libido by increasing blood flow and enhancing sexual health. This makes it an excellent addition to TestoPrime for improving overall vitality.

Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52). Also, sprinting is great at elevating your heart rate for stellar cardiovascular health, burns more calories in a shorter amount of time, and may cause you to keep burning calories after your workout. This is because they tend to work multiple muscle groups at once, demanding a higher anabolic output from your body. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone. For optimal results, perform 3 sets of 4-8 reps of big compound movements.