6 Effective Ways to Increase Testosterone Naturally

Testosterone diet: the ultimate meal plan

Make sure you’re keeping your sleep debt low overall and focusing on not cutting your sleep short in the second half of the night. Staying in sync with your circadian rhythm and improving your sleep hygiene will help make this happen. Beyond focusing on sleep and circadian rhythm best practices, there are some other natural treatments to help maintain healthy testosterone levels. 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.

Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. Surprisingly, the study found testosterone levels in shift workers depended on how satisfied those shift workers were with their work life. Dissatisfied shift workers had lower testosterone levels than satisfied ones. This is because REM is essential to testosterone production and we spend more time in REM as we move through sleep cycles during the night. If you cut your sleep short by waking up early, or have trouble staying asleep towards the end of the night, you may be sabotaging your testosterone production. So, if you don’t get enough sleep at night, your body won’t get the chance to produce enough testosterone. Pilz et al, "Effect of vitamin D supplementation on testosterone levels in men." 2010.

DHEA is a hormone that helps to produce testosterone and other hormones that affect body composition. One study found that DHEA supplements are effective in increasing testosterone levels, although it varies for different groups of people. Regular physical activity is one of the best ways to maintain healthy testosterone levels.

You can see a urologist, endocrinologist, family physician, or internist for help. Your healthcare provider will take a health history and, if symptoms point to low testosterone, order a blood test for a definitive diagnosis. Several blood draws may be needed, as testosterone levels naturally fluctuate throughout the day. Physicians generally don’t treat low testosterone unless you are symptomatic and blood test results confirm low levels. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Exercising is one of the best ways to keep testosterone in a healthy range, but you need to work out consistently to see real, ongoing benefits. Anaerobic exercises have a clear edge over cardio when it comes to boosting testosterone levelsso make sure to add a few HIIT or strength-training workouts to your weekly lineup.

Testosterone in men is responsible for more than just sexual and reproductive functioning. That said, it is important to know of ways to naturally increase testosterone as it helps maintain and develop muscle mass, red blood cell levels, bone density, and overall well-being. If you are healthy and feel well, there is no necessity for you to increase your testosterone levels. However, if you are experiencing symptoms of low testosterone, then naturally increasing testosterone levels can help with your mood, energy levels, and libido. Alternatively, you may wish to increase testosterone levels for purposes of building muscle mass.

Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. If this is lowered testosterone can have more of an impact on your body. A nutritious diet fuels your body and helps it function at its best. If you have low testosterone, improving your diet could increase testosterone levels.

Generally avoiding smoking, taking drugs, and drinking alcohol will improve your testosterone. While extreme endurance-based exercises have been shown to possibly reduce testosterone, that doesn’t mean you should cut out the cardio. Dr. Brahmbhatt says any exercise is good for your body, which is good for your testosterone. Unlike many low T programs, Volonte focuses exclusively on testosterone treatments for men, is doctor designed, and is medically supervised.

Men low in testosterone should eat foods with zinc and vitamin D. These can help balance your hormones and produce more testosterone. Adult men should get about 600 international units (IUs) of vitamin D per day. Yet one in three American adults says they don’t get the recommended seven to eight hours of sleep each night. Some common reasons include too much time spent on screens at night, feeling stressed or anxious, or a bedroom that is too hot or too cold. Studies show that short bursts of timed intense activity — known as high-intensity interval training, or HIIT — nudge the body to make more testosterone than a less-than-intense aerobic or endurance exercise. Spurts of HIIT-like activity stimulate the testes and also lead to the release of hormones produced by the adrenal glands, says La Puma, both of which tell the body to make more testosterone.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss...from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. It can cause mental distractions and make it hard to focus on or enjoy sex. Additionally, stress can impact your mood, potentially leading to anxiety and depression, both of which can reduce your interest in sex. Certain lifestyle habits can help slow the natural testosterone decline that comes with age. Doctors often recommend a trial of intense lifestyle changes for men with low testosterone levels by age chart men before considering medications.