Top 7 Proven Tips on How to Increase Testosterone Naturally

7 Tips to Boost Testosterone Levels Naturally for Men

The research on shilajit is still in baby shoes, but one interesting study has been made about its effects on testosterone levels216. Rest of the ‘anabolic goo’ contains naturally occurring hormones, nucleic acid, sugars, gamma globulin, and ~3% compounds still unidentified by modern day science. If you want to maximize your tissue uptake of testosterone, consider adding carnitine to your supplement cabin (affiliate link). According to the studies you’ll get even more out of it if you exercise and take it immediately after training. In a study of 109 men208, 300mg’s of Tongkat Ali for 12-weeks was able to improve semen mobility by 44% and volume by 18% when compared to placebo.

It typically requires a series of testosterone tests and the exclusion of all other causes of your symptoms before a healthcare provider can provide an accurate diagnosis. More worrisome is the fact that T boosters often contain excessive amounts of minerals and vitamins—in some cases, up to nine times the upper tolerable intake level (UL) established by the Food and Drug Administration (FDA). At the same time, not having enough sex can actually lower your testosterone, which means it’s better to be doing the deed regularly. While zinc deficiency isn’t common, those who do not consume much animal or plant-based protein might have low levels, and therefore, would benefit from a supplement. Men who enjoy shellfish likely have adequate levels, as just one oyster has 5.5mg of zinc, half of the recommended 11 mg daily intake.

During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. When this happens, testosterone is actually blocked (4) from being circulated in your body. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. Testosterone is a hormone that plays a critical role in the development and maintenance of male reproductive tissues and characteristics. Testosterone boosting supplements, like Testofuel, are also a great option for optimal what should free testosterone level be production. Of course, not all cholesterol is created equal, which is why you want to consume foods high in healthy HDL cholesterol such as eggs, which also contain healthy fats and protein.

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist. Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52).

Naturally, this leads to strength and muscle gain, and thus more testosterone. Long distance training places too much stress on your body for you to produce healthy amounts of testosterone. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels. Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. Alcohol damages your endocrine system and affects your testes’ ability to produce testosterone.

A balanced diet is crucial for supporting testosterone production, emphasizing lean proteins, healthy fats, and essential nutrients. Eating the right foods can boost your body’s natural testosterone production and eliminate the need for synthetic therapy. Alcohol has been found to have a negative effect on testosterone levels as well as raising estrogen and cortisol levels. Drinking alcohol stimulates the transformation of testosterone into estrogen, which can further lower your bone density and libido. If you tend to drink heavily, this may be a hidden cause of your diminished sex drive. The hops in beer are highly estrogenic—so much so that it is being studied as a treatment for menopausal women. Limiting sugar and alcohol are natural ways to increase testosterone by making simple lifestyle changes that will also improve your overall health and quality of life.

Alcohol will also kill your gains in the gym and disrupt your sleep, which is imperative for muscle growth, recovery, and testosterone production. According to research, testosterone production increases when sprinting because of the explosive and aggressive nature of the exercise (11). One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen. In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). Having too big a gap between the calories you burn and the calories you use can also decrease testosterone. Research has shown that low-fat diets decrease testosterone levels in men, but more research is needed to understand why. Oysters are full of zinc, a mineral that’s essential for making testosterone.

This decrease in estrogen may lead to symptoms like vaginal dryness, mood changes, night sweats, and hot flashes. The primary estrogen in your body changes from estradiol (E2) to estrone (E1) during menopause. At this stage in a woman’s life, knowing how to naturally increase estrogen is key. It has been shown in studies that even a mild 1-2% dehydration can significantly raise cortisol levels122 and lower growth hormone secretion123.

It’s a very good fit for testosterone boosting workouts (which is why it is one of the main themes in the THOR Testosterone Training program). A much better option for those of us who don’t “need” to train for endurance, would be something like low-pace walking or hiking. Of course, walking isn’t the only physical activity that boosts T-levels, when sedentary subjects are compared against “active” subjects, the more physically active guys do have higher sperm counts and testosterone levels. Also, its seen in studies that when sedentary men start some sort of physical activity and/or low-pace exercise routine, their T levels tend to go up as well133–135. To upregulate androgen receptors in muscle tissue while also increasing testosterone levels both acutely and moving the baseline higher and higher can be best done with some form of resistance training.