Natural Remedies
Signs & Causes
Normal Levels
From supporting a healthy libido to building muscle mass, testosterone is a crucial hormone that significantly impacts men’s health. Testosterone levels, often referred to as T levels, naturally decline with age.
The effects of low testosterone, or “low-T,” are cumulative. The lower your levels go, the more pronounced the symptoms become. Many men report feeling older as their testosterone levels drop. Curious about how to boost your testosterone? Keep reading!
While some men turn to anti-aging clinics and testosterone therapy, there are numerous natural strategies — including exercise, diet, vitamins, minerals, and hormone-boosting herbs — that can help maintain healthy testosterone levels. You can even incorporate certain foods into your diet to naturally increase testosterone as part of a healthy lifestyle.
In this article, we’ll explore and compare various lifestyle changes that men can adopt to support a healthy balance of this essential hormone.
What Does Testosterone Do?
Testosterone is an anabolic steroid and the primary male hormone. Although men have significantly higher levels of testosterone, women also produce a small amount of this hormone.
In men, the testes are the main producers of testosterone, while in women, the ovaries produce it. Both sexes also produce some testosterone in the adrenal glands.
Testosterone enhances sex drive in both men and women and plays a vital role in the growth and repair of reproductive tissues. In men, it also promotes masculine characteristics during puberty and throughout life, such as a deep voice, body and facial hair growth, increased muscle mass, and greater bone density.
Additionally, testosterone helps the body produce red blood cells and sperm and supports overall health. Low levels of testosterone can even contribute to increased belly fat.
Natural Ways to Increase Testosterone
Using pharmaceuticals like injections, patches, and topical gels to enhance testosterone can have dangerous side effects. Fortunately, many natural methods — including exercise, diet modification, stress reduction, and supplements — can effectively boost testosterone levels. Here are some of the best natural solutions to increase testosterone, regardless of your age.
Go to the Gym
Regular physical activity is a fantastic way to boost your testosterone. Studies show that physically active men produce more testosterone than those who are inactive. Exercise signals your body to build stronger muscles and bones, which can increase testosterone production.
The best workouts for boosting testosterone are weight lifting and high-intensity interval training (HIIT). Resistance training with weights and HIIT are particularly effective, with leg workouts being especially beneficial for testosterone levels.
Being overweight can lead to lower testosterone levels, but even obese individuals can counteract this by increasing their physical activity.
Get Quality Sleep
Science shows that lack of sleep negatively impacts testosterone production. Ensure you get enough rest, as sleep deprivation can lower your testosterone levels. Several studies have found a correlation between insufficient sleep and reduced testosterone in the blood.
While sleep needs vary, aim for at least seven to nine hours of sleep each night. If you struggle with sleep, check out our article on how to improve your sleep quality.
Lose Weight
Higher body weight often corresponds with lower testosterone levels. Obesity not only leads to lower testosterone but also affects metabolism, making fat loss more challenging.
If you’re overweight with low-T levels, consider developing a weight loss and calorie plan. Adopting a vegetarian or vegan plant-based diet while maintaining good nutrition and healthy levels of protein and fat can be beneficial. Weight loss supplements can also be incorporated into your diet.
For more ideas, visit our weight loss tips article.
Eat Testosterone-Boosting Foods
Consuming plenty of whole-food macronutrients — protein, carbohydrates, and fats — can help maintain healthy testosterone levels. People with depleted protein and fat reserves may have lower total testosterone. While testosterone levels rise during exercise, eating carbohydrates helps maintain high levels during rest periods.
Opt for healthy carbs from organic fruits and vegetables and plant-based proteins like legumes, nuts, and gluten-free grains like quinoa, rather than processed, sugar-heavy foods.
Did you know that red meat can lower your sex hormones and sperm count? Avoid processed red meat, as it can lead to a lower sperm count.
Include healthy fats in your diet, such as avocados, nuts, and seeds. Swapping saturated fats (like butter) for monounsaturated fats (like olive oil) can support testosterone production. Exceptions exist, such as coconut oil, which has different effects on metabolism than other saturated fats.
Take Herbs, Vitamins, & Minerals
A deficiency in certain vitamins and minerals can contribute to low testosterone. Ensure you get enough vitamin D, zinc, and magnesium. Additionally, herbs like fenugreek and ashwagandha may act as natural testosterone boosters.
Vitamin D3
Studies link vitamin D deficiency with low testosterone and suggest that supplementation can support normal testosterone levels. The relationship between vitamin D and testosterone is complex, as vitamin D is involved in the synthesis of testosterone rather than its direct production. Other ways to raise vitamin D levels include getting enough sunshine and eating vitamin D-rich foods.
Zinc
Zinc is an essential dietary mineral that affects testosterone levels. Zinc deficiency can lead to low testosterone, and supplementation can support normal levels. One study found that a supplement of 30 mg of zinc per day helped raise testosterone in zinc-deficient men.
Magnesium
Low magnesium levels also correlate with low testosterone. Supplementing with magnesium appears to boost testosterone levels. Both athletes and sedentary men who took 10 mg of magnesium per kilogram of body weight (e.g., 680 mg daily for a man weighing 68 kg or 150 pounds) increased their testosterone levels, with a greater effect observed in those who exercised.
Good dietary sources of magnesium include avocados, bananas, spinach, legumes, nuts, and seeds.
Fenugreek
Fenugreek, a medicinal herb in traditional Asian medicine, may promote normal testosterone levels. A daily supplement of 500 mg of fenugreek supported testosterone production in men who also engaged in resistance training. Men who took 600 mg of fenugreek daily reported a boost in libido and sexual function. Fenugreek can be found in the spice aisle or taken as a supplement.
Ashwagandha
Healthcare providers trained in traditional Indian medicine, known as Ayurveda, may recommend ashwagandha for male sexual dysfunction and infertility. One review found that men using ashwagandha root extract had a 17 percent increase in testosterone levels after 90 days compared to the placebo group.
Tribulus
Tribulus terrestris, another herb popular in traditional Asian medicine, is known as a natural aphrodisiac that can support healthy sex drive and optimal testosterone levels. Tribulus supplementation appears to promote normal testosterone levels, with improvements in sexual health symptoms observed after 60 days of taking the herb.
DHEA
Dehydroepiandrosterone (DHEA) is a hormone produced in the adrenal glands and available as a supplement made from wild yam. DHEA plays a role in forming both testosterone and estrogen, functioning as a precursor to both hormones in the body. Some men take DHEA to boost testosterone levels and improve sexual function and athletic performance.
Omega-3 Fatty Acids
Omega-3 fatty acids may support healthy blood levels of testosterone. Research indicates that EPA (eicosapentaenoic acid), an omega-3 fatty acid, plays an important role in testosterone metabolism. A plant-based omega-3 supplement, such as one made from microalgae oil, is a healthy option.
D-Aspartic Acid
D-aspartic acid, a natural amino acid available in supplement form, plays a role in the production and release of testosterone in the body. Men given a daily dose of D-aspartic acid for 12 days experienced increased testosterone production.
Reduce Your Stress Levels
Stress negatively affects every aspect of your health, including reproductive health. The “stress hormone” cortisol can impede testosterone, blocking its effects in the body. Even in women, stress can lower testosterone levels, as shown in a study of female students anticipating an important exam.
Reduce stress by incorporating meditation, deep breathing exercises, relaxing walks, music, and even dancing. For more ideas, check out our article on how to manage stress.
Cut Out Alcohol
Several studies link higher alcohol consumption with lower testosterone levels. Even moderate alcohol consumption can impact hormone production. Beer contains hops, a phytoestrogen (a plant form of estrogen), and is packaged in aluminum cans with plastic liners, both of which can affect hormone levels. Blood testosterone can decrease by nearly 7 percent in men who drink beer with dinner over just three weeks.
If you’re concerned about low testosterone, it may be time to give up beer and other alcohol as well.
