6 Ways to Increase Testosterone

How to Increase Testosterone Naturally: 10 Ways

At the end of the study period, participants displayed an average 24% increase in salivary testosterone levels. When researchers in 2017 examined the diets of 209 healthy, young male university students in Spain, they found that the more trans fats the young men ate, the lower their testosterone levels dipped. Excellent sources include fatty fish (think salmon, sardines, and trout), olives, nut butters, chia seeds, and avocados. Heavy alcohol consumption has been shown to reduce testosterone levels in the blood. It can impair testicular function and interfere with hormone production. Testosterone may stimulate the prostate gland and prostate cancer to grow.

This handout is designed to help men increase testosterone naturally. A lot of men have low testosterone, and most are expecting a script for testosterone. However, many of the men probably would be harmed more than helped, by this strategy of simply giving testosterone. As doctors who want the best for our patient’s health, we sometimes find the initial appointment to be a negotiation, knowing more conservative therapy initially what is testosterone used for best.

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.

Chronic sleep deprivation, fragmented sleep, and obstructive sleep apnea can therefore lead to low testosterone levels. Herbal extracts such as fenugreek seed and ashwagandha root have shown positive effects on testosterone concentrations. Systematic reviews of randomized controlled trials indicate that these herbs can significantly increase testosterone levels in men4. However, the evidence is primarily based on young, nonclinical populations, and further research is needed to establish their efficacy and safety. You can take these capsules by mouth with a glass of water as directed.

The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. This is especially true for athletes or men who engage in weight lifting. However, low testosterone in men has especially become a major health issue today. If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster. Men with severe symptoms of low testosterone or those who don’t find relief with conservative treatments may be good candidates for testosterone replacement therapy. If you’ve tried other options and you’re still living with low testosterone, talk to our team about your options.

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. One of the main sources of vitamins found in egg yolks that help with testosterone production is vitamin D.

Furthermore, it appears that trying to catch up on lost sleep may not fully reverse the effects of insufficient sleep. Where possible, do your best to get enough sleep for your health and fertility. Getting enough sleep is important to maintain and boost your testosterone levels. Fragmented sleep, short sleep duration, and obstructive sleep apnea all appear to be linked to lower testosterone. Similarly to alcohol, many studies have suggested a link between tobacco use and testosterone levels.

Ideally, you should try to get at least seven to eight hours of sleep a night. TRT can help increase your sex drive, keep your muscles and bones strong, and boost your mood and energy levels. TRT may be beneficial for people with very low testosterone levels. TRT can also be used for gender-affirming therapy in individuals who are transitioning. Although research is limited, there is evidence that fish oil supplementation may boost testosterone production by supporting testicular health. More studies are needed to investigate the direct impact of fish oil on testosterone levels. There are a variety of lifestyle treatments involving exercise, diet, and sleep that have been shown to increase testosterone levels.

Get practical tips for improving testosterone and overall well-being. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed. Taking magnesium as a supplement has been shown to increase free and total testosterone values. Testosterone therapy might seem like the ultimate anti-aging formula. Yet the health benefits of testosterone therapy for age-related decline in testosterone aren’t clear. Alcohol (more than two drinks a day), increases the conversion of testosterone to estrogen. A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels.