Science-Backed Ways to Naturally Increase Testosterone Unlocking Insights Explore Our Articles

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

Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best. In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling. Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels. Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health. Taking caffeine and creatine monohydrates as supplements may further boost your levels when combined with a training program. During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice, and hair growth.

Testosterone is a hormone produced by your body that is responsible for male health. Without high testosterone levels, your motivation, body composition, and even success take a plunge. One way to improve your posture is through resistance training, which also increases your testosterone levels. Improving your posture also has a metal component to give you more confidence. Certain prescription drugs are tied to negatively impacting your testosterone levels and libido.

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. Here’s how to boost your testosterone levels without supplements or injections. When grocery shopping for healthy fat food options to fill your pantry, naturopathic physician Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine, suggests tossing in some Brazil nuts. “They’re a powerhouse of selenium, which is essential for testosterone synthesis and sperm production,” she says.

8 men were injected with 600 mg of testosterone over the course of 10 weeks. Certain conditions that are bad for your overall health also spell trouble for your testosterone levels. More importantly, onion and garlic activate luteinizing what hormone stimulates the production of testosterone, which helps spur the production of testosterone.

All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected. Still think testosterone therapy turns guys into roid-raging gym rats? One of the most persistent myths around TRT is that it makes men overly aggressive or “unnatural.” The reality?

Ashwagandha is an adaptogenic herb derived from the roots of the Withania somnifera plant. It’s an integral component of Ayurvedic medicine and is linked to reduced stress. I’m a data-driven editor with a passion for empowering individuals through clear, informative health content. My meticulous approach ensures factual accuracy, conciseness, and engaging storytelling in every piece I edit. As a staff writer at InsideTracker, who delves deep into the world of health and wellness, translating complex scientific insights into engaging and actionable content for readers. With a passion for proactive health management, they are dedicated to empowering individuals with the knowledge.

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.

TestoPrime works by naturally increasing testosterone, which can help improve sexual drive and combat symptoms of erectile dysfunction. By promoting a healthy testosterone balance, it may help restore sexual function in men dealing with low T-related issues. Male hypogonadism can be distressing and cause unwanted physical symptoms.

Abusing substances are also linked to hypogonadism, testosterone deficiency (55). One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51). Make sure you’re at a healthy body fat level that’s not too high or too low.

According to an older report in the Journal of Neuroinflammation, low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function. Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone. Testosterone levels naturally decline with age, but some measures may slow or reverse the process. They include staying active, getting enough sleep, and limiting alcohol use. Research suggests that certain supplements may aid in increasing testosterone levels. Research has shown that consuming honey may increase testosterone levels. This may be because the chemical compounds in honey help cut back on damage to the Leydig cells, which are the testicular cells responsible for producing testosterone.