Natural Ways to Boost Testosterone

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Contrary to what you might have heard, there isn’t any single food or supplement that can permanently boost low testosterone levels. Your body makes hormones like testosterone from the nutrients you eat — especially fat, protein, and certain vitamins and minerals. Eating a healthy, balanced diet can go a long way toward supporting healthier testosterone levels as you age. It also plays other important roles in the body, including maintaining healthy bone density, fat distribution, and red blood cell production. In men, low testosterone levels may result in reduced body hair, loss of muscle mass, lower sex drive, and impotence. Other effects of low testosterone in men can include brittle bones, hot flashes, enlarged breasts, and even low energy and depression.

Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Most men with low testosterone consume too much junk food and too many carbohydrates. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt.

Research on boron’s ability to jack up T levels is mixed, but in one study, boron was found to influence testosterone metabolism and protect against T degradation (34). Boron is also found in raisins, peaches, peanuts, broccoli, and other apples. They can also have very potent testosterone-boosting capabilities, according to researchers.

Key nutrients that boost testosterone include zinc, magnesium, vitamin D, and healthy fats. These nutrients help maintain hormonal balance and support the overall effectiveness of low testosterone treatment. Including these nutrients in your diet can be as simple as incorporating specific foods known to enhance testosterone production.

Introducing testosterone boosting foods to a diet will help influence testosterone production but will not cure those with already low levels of testosterone. Seeing a doctor will confirm if you have hypogonadism (low testosterone), and if so, treatments and procedures will be made available to treat it. During this time it would be recommended to consume more of the foods listed above to help with testosterone production. Extremely rich in vitamin D, tuna can provide the nutrients for longer life and testosterone production. Rich in protein and low in calories, tuna is also great for the human heart.

You may have a condition called hypogonadism if your levels are lower than that. Eating certain foods that increase testosterone isn’t the only way to boost levels of the hormone in your body. Eating high testosterone baldness levels of flavonoids is good for your health and testosterone production. Research has shown that flavonoids can prevent or delay hypogonadism (decreased functional activity of the gonads) in males as they age. There is a lack of research into specific vitamins and their effect on testosterone, as this is a difficult relationship to measure. A 2020 study found that only around 25% of supplements claiming to boost testosterone had data to support their claims. Around 10% contained ingredients that may negatively affect testosterone.

Researchers noted that spearmint essential oil reduced testosterone levels in these rats. Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced.

However, the following examples may support testosterone production as part of a balanced diet. Everyone’s favorite morning source of protein is also a great option for optimizing your sexual health. Unfortunately for breakfast food lovers, too many eggs are bad for your cholesterol. While oysters are rich in zinc, other foods, including fatty fish, are also.