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

5 Science-Backed Ways to Increase Testosterone Naturally

For a hard-core exercise lover, perform stretching and flexibility exercises to keep your testosterone levels in your system. Dr. Honig warns against taking supplements claiming they can boost testosterone levels. “There is no regulation of supplements by the Food and Drug Administration (FDA) and there is no proof that they actually work,” he says.

You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. If you think your testosterone levels may be low, it’s helpful to know the signs as well as possible ways to increase testosterone, including natural methods. It’s also important to know the risks and side effects of both testosterone therapy blood pressure therapy and supplements claiming to help boost testosterone.

High cortisol levels can cause you to gain weight, which hurts your testosterone levels (16). Lowering your cortisol levels will make you feel more calm and relaxed and improve your anabolic hormones. Reducing your calorie intake and getting into a caloric deficit is important to lose weight and shed fat, but you should be wary of how low you go. If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. In fact, long-term calorie restriction is connected to lower testosterone levels (12).

A study in the Journal of Clinical Medicine reports that regular alcohol consumption causes damage to Leydig cells, which are cells in the testicles that are responsible for testosterone production. Unsurprisingly, fats aren’t the only macronutrient that can support testosterone production—protein matters, too. Protein is made up of building blocks called amino acids, which the body uses for hormone production (amongst other things), explains Bailey. As such, consuming enough protein is important for testosterone production and keeping your whole endocrine (hormone) system running smoothly, he says. A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.

By incorporating these points, you’ll likely be able to make a meaningful difference in terms of your testosterone levels and experience the many benefits that come with it. So unless you’re constantly sexually aroused or constantly around crying women, these won’t have a very big impact. Now aside from the previous recommendations, there are various other ways to increase testosterone but are of less significance since the increase is only short term. And the two main micronutrients that seem to affect testosterone levels are Vitamin D and Zinc. Study after study has demonstrated testosterone’s ability to enhance muscle growth.

Fatigue is another common symptom of low testosterone, especially for men over 40. As testosterone levels decrease, energy levels often follow suit, leading to feelings of lethargy and sluggishness. By increasing testosterone production, TestoPrime can help boost energy levels, improve focus, and enhance overall vitality, making it easier to stay productive and engaged in daily activities. Low levels of testosterone can lead to irritability, anxiety, and depression, which may negatively impact both physical and emotional health. If you’re eating too much processed food and not providing your body with the right nutrients, you’re going to lower your T. Eating a healthy diet consisting of lean meats, greens, fruits, complex carbohydrates, and healthy fats will help your body support testosterone production.

If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. Studies suggest that heavy alcohol consumption may reduce testosterone levels.

This is important because someone should only be given testosterone medication if they need it. Also, testosterone affects women differently than men and they naturally have lower amounts of it. “If someone’s body isn’t producing enough testosterone, they will likely be on testosterone therapy indefinitely after starting it,” says Dr. Eisenberg.