How To Increase Testosterone Naturally: A Comprehensive Guide

How To Increase Testosterone Naturally: A Comprehensive Guide

Additionally, you may consider supplements to increase testosterone levels which may in turn, also improve your overall health and wellbeing. Ginger and onion may be the hidden gems of these natural ways to increase testosterone. Ginger improves nitric oxide count and blood flow, which puts your body in the “mood.” In a University of Tikrik study, consuming ginger raised testosterone by 17%. Another study found that adding onion juice to rodent feed increased testosterone levels by almost 200%. There aren’t any studies of the effects of onions on human hormones, but with such significant effects in rodents, it’s worth adding to your diet. Consuming adequate protein also supports satiety, so eating protein-rich foods may reduce cravings for processed and high-fat foods. Additionally, “eating enough protein helps maintain muscle mass and regulate the stress hormone (cortisol), which can suppress testosterone,” says Lane.

Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased. More research needs to be done, but clearly, there’s a middle ground somewhere. Light exposure first thing is great for your sleep and circadian alignment — which boost testosterone levels — but light can also boost production of the hormone directly. Research has found after eight nights of getting five hours of sleep a night, testosterone levels are reduced by 10% to 15% in young healthy men. And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours. Shilajit is a natural substance formed from decomposing plants.

Hormonal balance, including optimal testosterone levels, is pivotal in preserving overall health and well-being across various physiological systems. Testosterone, predominantly recognized as a male sex hormone, is also present in females, albeit in smaller quantities, exerting multifaceted effects on both genders6. In males, testosterone is integral to the development of secondary sexual characteristics, such as facial hair growth and deepening of the voice, as well as supporting reproductive function. Moreover, testosterone influences mood regulation, cognitive function, and bone density, contributing to psychological and skeletal health7,8. In females, while estrogen and progesterone are primary sex hormones, testosterone contributes to libido, energy levels, and overall vitality9.

Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. However, low testosterone in men has especially become a major health issue today. If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster.

Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). Just don’t go overboard; a small study by the University of Worcester found that men who limited carbs and got 35 percent of their calories from protein had lower testosterone levels (7), so balance is key. Replenishing those levels is key to living your life at your full potential. If you haven’t tested your T levels yet (Hone can help with that), or aren’t ready for TRT, there are plenty of ways to naturally boost your testosterone. I’m afraid I have no super cool “secrets” to share and there are no easy shortcuts to increasing your T. If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. Despite what some companies or websites might tell you, there’s no single thing that will boost your testosterone naturally for the long term.

Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. Testosterone levels in males peak at 19 years and naturally decline with age. They decrease by an average of 1% to 2% each year after age 30, although they may stabilize in your 40s or beyond. 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. Additionally, increasing your testosterone to optimal levels may increase muscle mass and strength. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth.

Also, testosterone affects women differently than men and they naturally have lower amounts of it. Dr. Honig warns against taking supplements claiming they can boost testosterone levels. “There is no regulation of supplements by the Food and Drug Administration (FDA) and there is no proof that they actually work,” he says. In fact, they can potentially be dangerous because you don’t know exactly what is the normal range of free testosterone’s in them and how they will impact the body, he explains.

Additionally, constant dieting or overeating may disrupt your testosterone levels. As a result, we observed significant effect sizes (ESs) for hormonal responses, particularly testosterone. The ES values ranged from medium to very large, indicating the robustness of the observed effects.

First, specific types of exercise actually cause our body to produce more testosterone. Second, exercise helps to increase muscle mass and decrease body fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. Sadly, many guys think they can just pop a few “natural enhancers” and their T levels will magically increase.

Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional. Ro’s all-natural supplement enhances energy, muscle growth, and libido with clinically tested ingredients. Magnesium, a mineral found in spinach and dark, leafy greens, blocks certain proteins from binding with testosterone. As a result, there’s more testosterone that’s usable in your body.