Top 7 Proven Tips on How to Increase Testosterone Naturally

36 best ways to naturally boost testosterone

An unexpected natural way to increase testosterone is intermittent fasting. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies.

Sleep plays a vital role in hormone regulation, including testosterone. During deep sleep, the body undergoes critical processes that support hormone production. Aim for a balanced intake of protein at each meal to promote testosterone levels.

This bundle includes three bottles (360 capsules total), offering a smoother and more consistent approach to boosting testosterone. You also get free digital guides included, making it a great mid-range option for men looking to improve libido, muscle tone, and stamina over time. One study found that EEVO and other dietary oils can boost both testosterone and LH levels (33). When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate. Elevated cortisol, in prolonged and unnaturally high levels, works to diminish testosterone (10). By makingsmall changes like moving more, eating better, and sleeping well, youcan naturally boost your testosterone.

Another component of creatine is that it contains the compound DHEA, which is what testosterone converts into (50). In fact, just believing you’re a winner is correlated with higher testosterone (45). Of course, you can supplement with magnesium, but the best way to get it is from food. Some of the best food sources include dark chocolate, avocados, nuts, black means, and bananas. By Lindsey DeSoto, RD, LDLindsey DeSoto, RD, is a registered dietitian specializing in nutrition and health and wellness content. Proof we are supposed to have hard bodies, University of Pittsburgh researchers found that fat blokes have more oestrogen.

Lastly, “vitamin D acts like a hormone in the body and directly influences testosterone synthesis,” says Houman. There aren’t many foods packed with vitamin D, but it can be obtained through direct sun exposure. Men who don’t spend time outdoors or live in cold climates may not be able to meet the recommended daily allowance of vitamin D of 600 IU, so supplementation comes in handy. Many healthcare providers specifically recommend taking vitamin D3, as it may be more active than other forms of vitamin D. “Consuming some caffeine can boost alertness and enhance workout performance, indirectly supporting testosterone levels,” says Lane. As gym bros know, caffeine is a common ingredient in pre-workout supplements because it improves power output, speed, and strength numbers at the gym. There are many reasons to monitor your stress levels with healthy testosterone balance being one of them.

Called “endocrine disruptors,” these chemicals interfere with our body’s hormone system and cause problems like weight gain and learning disabilities. One type of endocrine disruptor is particularly bad news for our testosterone levels. Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha.

See, our body makes nearly all the testosterone it needs for the day while we’re sleeping. That increased level of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T). It’s also useful to see what we call your Wake Zone, or when your body naturally wants to wake up. Strive to sleep until this time to stop sleep loss at the end of the night from tanking your does testosterone affect thyroid production. This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms. It could also be the cause of low testosterone, too, as sleep is essential to testosterone production.

Yes, forskolin may increase testosterone by improving hormonal adaptations, primarily the release of anabolic hormones. In particular, men suffering from obesity have the highest correlation in regards to low testosterone levels. Fat cells produce an enzyme known as aromatase, which converts testosterone into the female hormone estrogen. From my personal experience, regular exercise has been a game-changer in regulating my emotions and boosting my testosterone levels.