How to Increase Testosterone Naturally: 12 Methods to Try

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

However, the majority of testosterone produced in the ovaries is converted to the primary female sex hormone, estradiol. Testosterone therapy can increase red blood cell count, which may thicken the blood, making it harder for the heart to circulate blood throughout the body. This can lead to complications such as high blood pressure and elevate the risk of blood clots. Blood clots can lead to life-threatening conditions like deep vein thrombosis, pulmonary embolism, heart attack or stroke. In healthy men, the age-related decline probably doesn’t have a negative effect until men are in their 70s and 80s.

In women, low testosterone can also affect menstrual cycles and the frequency of periods. This involves taking supplementation of testosterone directly, either through tablets, patches, injections, or gels. Now’s time for some practicable ways to increase testosterone levels. We’re focusing on lifestyle changes and natural supplements that are proven to be effective. What’s more, Wells points out that “most studies” have found that increased testosterone levels don’t necessarily equate to an increase in muscle mass.

Some of the most common symptoms of this condition include low sex drive, erectile dysfunction, down or depressed mood, fatigue, moodiness, and irritability. Here at Alliance Urology, we have compiled a list of five ways to increase testosterone levels naturally. Testosterone is the most important male sex hormone in the body. Low testosterone can reduce your sex drive, lead to fewer erections, and even infertility. While testosterone levels naturally decline as a person ages, there are many ways to naturally increase your testosterone levels. Eggs can help maintain healthy testosterone levels because they contain vitamin D and healthy fats. Animal studies have found that selenium can increase testosterone production.

Exercise, particularly strength training milk thistle and testosterone high-intensity interval training (HIIT), effectively increases testosterone production. However, you need to strike the right balance in your workout routine to maximize the benefits without falling into the trap of overtraining. According to research, men with low testosterone levels are more likely to have chronic diseases such as high blood pressure and type II diabetes. However, a good diet and an active lifestyle may help keep your levels of testosterone within the recommended range. Furthermore, a 12-week study involving 120 men aged 43–75 showed that those who took 600mg of fenugreek seed extract daily had higher testosterone levels and improved libido compared to the control group. If you have concerns about your testosterone levels, talk with a healthcare provider. Some studies suggest BPA can leach into food and disrupt the production of hormones, lower testosterone, and affect sperm production, resulting in poor sperm quality and reduced fertility.

In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Proper energy and nutrition are essential for improving testosterone levels. To maintain your testosterone levels, eat a balanced diet that includes mostly whole foods. Every meal should have a proper balance of fats, carbohydrates, and proteins. Garlic contains a compound called allicin which can be useful for lowering your cortisol levels.

There is no single food that can instantly boost a person’s testosterone. However, the following examples may support testosterone production as part of a balanced diet. Research suggests that excessive alcohol consumption can decrease testosterone levels. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional.

Note that research on humans is limited and more research is necessary. You can find D-aspartic acid in foods like beef, eggs, and avocados, but more research is needed on its effects on testosterone. Research has found heavy drinking over a long period of time can cause your body to make less testosterone. And if you’re stress is stemming from your low testosterone level itself, seeing your doctor might help. If you have diabetes, check with your care team before you change your diet or the dose of your diabetic medication.

“If you are overweight, you typically need to lose 5 to 7 percent of your body weight to significantly increase testosterone levels,” he says. The good news — aging aside — is that low testosterone can be reversible. TRT is not an option for men who have certain health issues, including prostate or breast cancer. TRT also may not help men who have low testosterone due to advanced age.

With a passion for proactive health management, they are dedicated to empowering individuals with the knowledge. Your provider should regularly monitor your progress through blood tests to ensure the treatment is effective and the dosage is appropriate. Restricting sleep for just one week can reduce testosterone by 10-15% overall. Danielle leads on clinical governance, quality assurance and patient safety. She focuses on improving patients’ and clinicians’ experiences through the Numan platform.