10 Effective Ways to Increase Testosterone Naturally

9 Foods That Will Naturally Increase Your Testosterone Levels

For those interested, at the end of this section, I share my cholesterol and triglyceride levels after more than four months of eating copious amounts of bacon, eggs, meat, and nuts. I then began a 90-day experiment to see how long does testosterone take to work after injection diet and lifestyle changes could boost that number. The good news here is that while the things I recommend below will boost your T, their effect is hardly limited to testosterone.

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). I’m afraid I have no super cool “secrets” to share and there are no easy shortcuts to increasing your T. If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint.

For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. Consuming healthy fats may also help support testosterone levels and hormone balance. Some research shows that a low-fat diet could decrease testosterone levels. If you’ve been experiencing symptoms like diminished sex drive, low energy, difficulty losing weight or erectile problems, it’s time to consider some ways you can increase testosterone naturally. When forskolin was tested for its hormonal effects in humans, 12-weeks of forskolin at 250mg/day was able to increase testosterone levels by 33% when compared to placebo186. Another study saw that after sedentary subjects started a resistance training routine, their baseline testosterone levels shot up by over 40% in just 4-weeks. Likely because they had to get out of the comfort zone and create a “new normal” to which their hormones had to adapt into.

A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. Most people require around seven hours of sleep every night. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth.

Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. High exposure to estrogen-like chemicals may also affect testosterone levels.

If seafood isn’t your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods. A Peruvian root that can be bought in powdered form, the Journal of Ethnopharmacology found maca increased production of testosterone, sperm motility and in some cases, the human growth hormone. They’re chock-full of the mineral zinc, which is needed to boost testosterone, build muscle and directly increase sperm count. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. Thankfully, there are many natural ways to help boost your testosterone levels. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t.

You can try but eventually, this will lead to sluggish progress and messed up hormonal response, which is exactly what were trying to avoid here. In isolated testicular Leydig cells, one of the most widely used herbicides in the World; Glyphosate, had a direct testosterone lowering effect at normally occurring environmental dosages93. Specifically, I’m talking about pesticides, herbicides, insecticides, and growth/fat-promoting hormone traces.

Our unique system utilizes the power of evidenced-based supplements including ashwagandha and fenugreek, and important minerals like zinc and magnesium to help deliver the results you’re looking for. Beyond focusing on sleep and circadian rhythm best practices, there are some other natural treatments to help maintain healthy testosterone levels. Exposure to chemicals that mimic estrogen in the body, such as BPA and certain plastics, can interfere with hormone balance. A study in Environmental Health Perspectives found that men with higher exposure to BPA had lower testosterone levels. Reducing exposure to these chemicals can help maintain hormonal balance.

Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. Testosterone is a vital hormone responsible for muscle growth, energy levels, and overall well-being. However, factors like stress, poor diet, and ageing can cause a decline in testosterone levels. If you’re looking for natural ways to boost testosterone, here are ten scientifically-backed methods to help you achieve optimal levels. You can increase your testosterone levels by eating a diet full of saturated fats and monounsaturated fats, strength training regularly, sleeping well, and reducing stress.

A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well. Increased NO production will relax blood vessels and increase blood flow, and this might be one of the reasons why HGW is primarily considered to be an aphrodisiac (libido booster). Rest of the ‘anabolic goo’ contains naturally occurring hormones, nucleic acid, sugars, gamma globulin, and ~3% compounds still unidentified by modern day science.