How to Increase Testosterone Naturally: 10 Ways

Testosterone-Boosting Foods to Add to Your Diet Medical Information, Reviewed by Experts

Most testosterone release occurs during sleep, particularly during the rapid eye movement (REM) stage. If you have any of these symptoms, ask your doctor if it might be related to low testosterone. Because blood testosterone levels can fluctuate, it’s important to do the test in the morning before 10 a.m. Research shows that misuse of alcohol and drugs can affect sex hormone levels, including reducing testosterone (27). Factors such as body weight and certain lifestyle habits can affect your testosterone levels as well. Studies suggest that certain flavonoids, including cocoa flavonoids such as quercetin and apigenin, may help increase testosterone production from cells in the testicles called Leydig cells. These cells are responsible for 95% of total testosterone production in men (6, 12).

A study published in 2018 found that “dietary-related factors may serve as important intermediates” in the relationship between obesity and low testosterone levels (T-levels). Leafy greens like Swiss chard, spinach, and kale are loaded with magnesium — a mineral that’s been shown to boost testosterone levels. Magnesium also helps reduce inflammation and improve muscle function, which is key for maintaining high energy levels and optimal hormone balance. Eggs, particularly the yolks, are another formidable ally in maintaining healthy testosterone levels. They are a source of vitamin D, cholesterol and saturated fats, all of which play vital roles in the synthesis of testosterone. Vitamin D, often dubbed the “sunshine vitamin,” has been directly linked to higher testosterone levels, per a review in Clinical Therapeutics in 2020. Plus, according to the American Heart Association, healthy people can include eggs in a heart-smart diet.

Beyond its physical effects, testosterone also influences cognitive function and plays a significant role in overall well-being. Testosterone is required for spermatogenesis to progress past its second phase, meiosis, involving cell division. The hormone is also vital for the differentiation of sperm cells and for mature sperm to be released.

Including these lean protein sources in your diet, along with healthy oils, can significantly contribute to maintaining optimal testosterone levels. Balancing your diet with healthy lean protein sources can play a significant role in supporting testosterone levels. Incorporating these proteins not only helps enhance testosterone production but also promotes overall health. Diet plays an essential role in influencing testosterone production within the body.

A healthy diet filled with nutrients is important for the normal production of hormones – including testosterone. In particular, nutrient deficiencies in zinc, magnesium and vitamin D have been linked to lower levels of testosterone. Research has also pointed towards a diet that’s high in carbs and free of processed and fried foods to encourage normal testosterone levels. Researchers aren’t certain why magnesium can help increase testosterone production, but they suspect it might have to do with the way magnesium reduces oxidative stress in the body. Clinical studies have shown a relationship between magnesium deficiency and lower testosterone levels. Doctors recommend about 270–400 milligrams (mg) of magnesium daily for adult males and about 280–300 mg daily for adult females.

Over a 10-year period, the risk for developing abnormally low testosterone levels more than doubles in diabetic individuals. Snacking can also be an opportunity to boost your testosterone levels. Opt for nutrient-dense options like almonds, pumpkin seeds, or carrots with hummus to keep your metabolism steady and your hormones in check. One study found that blood levels of testosterone were correlated to blood levels of zinc. Restricting zinc led to a decrease in testosterone, while taking zinc supplements led to an increase. Keto tends to increase the intake of cholesterol, which is important for the production of testosterone and may result in the increase seen in studies.

In this article, we list the best foods for increasing testosterone levels. We also describe products to avoid and other ways to increase testosterone production. In a study 4 that had men replace butter with olive oil for three weeks. The men who took part showed a 17.4 percent increase in testosterone levels and a 42.6 percent increase in luteinizing hormone (LH).

Fatty fish, such as salmon and mackerel, are rich in omega-3 fatty acids, which support overall health and hormone balance. Extra-virgin olive oil, packed with monounsaturated fats and antioxidants, can also enhance testosterone levels. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Stress and inadequate sleep can wreak havoc on your hormone levels, including testosterone define. Practicing stress management techniques such as meditation, deep breathing, or yoga can help reduce cortisol levels and support healthy testosterone production. Remember, a balanced and varied diet is key to maintaining optimal testosterone levels. By incorporating a wide range of testosterone-boosting foods into your meals, you can support your overall health and well-being while enjoying a delicious and satisfying culinary experience.

Dietary changes may increase testosterone levels, and many lifestyle changes and medical treatments can help. Oysters and other shellfish are also great for regulating normal testosterone levels. These bivalves and crustaceans are full of zinc and protein while still being incredibly low-fat. Fish are an excellent source of protein (which has been shown to increase testosterone in healthy men) as well as a great source of vitamin D, vitamin B6, and Omega-3 fatty acids. Testosterone levels decrease as men age, which is why it’s so important to ensure that your nutrition needs are being met.

Processed, fried, and preserved foods are also thought to negatively impact testosterone levels. Vitamin D acts as a prohormone during testosterone production, meaning it plays an important role in enhancing the production process in the gonads. A Danish study published in 2020 recommended vitamin D as part of a treatment for infertile men. In addition to sunlight and foods like eggs, meat, and fish, vitamin D can be taken as part of a multivitamin or as either of two supplement forms, vitamin D2 and vitamin D3. Doctors recommend getting about 600 international units (IU) of vitamin D per day for people ages 1 to 70. Ingesting too much vitamin D (more than 4,000 IU) can lead to nausea, weakness, constipation, heart rhythm problems, kidney stones, or kidney damage. Vitamin D supplementation can also interact with some prescription medications, so be sure to consult a healthcare provider before taking vitamin D supplements.