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How to Naturally Increase Testosterone, According to Science

6 Evidence-Based Methods to Increase Testosterone Naturally

For healthy T levels, “stick to one to two cups of coffee or tea daily and avoid caffeine too close to bedtime to protect sleep,” suggests Lane. Also, be mindful about what enzyme is needed to convert testosterone to dihydrotestosterone you put into your caffeinated beverage for flavor. You could also opt for a high-protein iced coffee drink, like Slate Vanilla Latte, or a coffee alternative by Morning Made. If your testosterone levels are low, there are ways to boost them. These may include lifestyle changes like losing weight, improving your nutrition, exercising, managing your stress, and getting more sleep. Testosterone boosters and supplements, while popular with consumers, have little strong evidence to support their use. There are some tell-tale signs that one’s testosterone levels may be low.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly. “Most processed foods contain hormone-altering chemicals that can wreak havoc on (among other things) your testosterone,” says Patel. According to one 2021 study, the prevalence of testosterone deficiency is approximately 20% among young adults aged years old and roughly 40% among men after the age of 40.

Around 30-35, testosterone levels naturally decrease which may set the stage for the stuff we don’t want like weight gain, depression, and a low desire to keep things interesting in the bedroom. Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels. Consult a healthcare provider with any concerns about your hormone levels. Getting active yields lots of benefits, from improved mood, weight control, and fitness to increased testosterone levels in men. Strength and endurance training (cardio) can both increase testosterone. If you’ve been experiencing symptoms like diminished sex drive, low energy, difficulty losing weight or erectile problems, it’s time to consider some ways you can increase testosterone naturally. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men.

They’re an excellent daily addition for those looking to increase testosterone naturally. The basis for my thinking that T levels could be boosted by cold baths came from a post I wrote a few years ago on the benefits of cold showers. One benefit I found in my research was that they could increase testosterone levels.

A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. Oysters are full of zinc, a mineral that’s essential for making testosterone. Taking in extra zinc may ensure you’re not deficient, but getting more than you need won’t do much to increase testosterone. Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote health. Some evidence suggests that men who eat more dark, leafy greens have higher testosterone levels than those who do not. Eggs are considered the perfect protein because they have all vitamins and amino acids for human needs (except vitamin C). They have mostly SFA and MUFA, and the yolk contains high levels of cholesterol, which is a precursor to testosterone creation.

“Zinc is a big one because it’s involved in a bunch of chemical reactions your body needs to produce testosterone,” says Bailey. “Zinc helps trigger hormone signals that tell your testes to produce testosterone, so if your zinc levels are low, your testosterone likely is too,” he says. “A good rule of thumb is to have fats make up about 20 to 35 percent of your daily calories, and to make sure that those fats come from healthy sources,” says Bailey. In practice, that means prioritizing foods like—you guessed it—avocados, as well as nuts, seeds, olive oil, and omega-3-rich fish.

Additionally, “chocolate contains many mood-enhancing and energy-producing chemicals,” says Anna Cabeca, DO, an OB-GYN and anti-aging physician and author of The Hormone Fix. “It contains theobromine (a mood elevator), caffeine and sugar (a mood elevator and energy booster) and the endorphin Phenylethylamine (PEA) which produces an energy boost.” Prioritize a diet with adequate protein, healthy fats, and nutrient-dense carbohydrates in the form of vegetables, fruits, and minimally processed grains such as quinoa, rice, and oats. Though testosterone generally declines with age, there are many men with healthy levels of this hormone well into their 60s. Foods that can increase testosterone include leafy greens, eggs, ginger, pomegranate juice, olive oil, and onions. 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.

So if you are wondering how to increase testosterone naturally, read on for all the best lifestyle tips, supplements, and foods to finally reclaim your hormone health. Cardio’s great for heart health, but if you’re looking to up your T levels, you’ll want to focus on strength training to burn fat, increase lean muscle mass and boost your confidence. A 2006 study (17) found men who did strength/resistance training 3 days a week for 4 weeks saw increased testosterone levels right after the workout and over time. A recent study suggests that age-related T decline is not inevitable, and that if you keep living a healthy lifestyle, you can maintain healthy testosterone levels. So if you’re an older guy, try to do all you can as far as lifestyle changes before you get on the prescription T. I don’t mean doing a little cardio a few times a week, using the machines at the gym, and eating “pretty” healthy.

Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies.

These are some of the most effective natural testosterone boosters you can add to your diet. One study found that EEVO and other dietary oils can boost both testosterone and LH levels (33). High levels of stress can ramp up your appetite, leading to weight gain (11)—and the accompanying body fat isn’t good for your health. Avoid too much tofu; soy products can send your T levels plummeting (8).