5 Science-Backed Ways to Increase Testosterone Naturally

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. 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.

Testosterone is a hormone mostly made by the testicles and plays a role in sex drive, energy, mood, and appearance. Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. Ways to increase testosterone include testosterone replacement therapy, exercising, and dietary changes. Testosterone is a sex hormone primarily produced in the testicles and plays a key role in making sperm, strengthening muscles and bones, and regulating mood and libido.

Too much caffeine or intake close to bed can also interfere with sleep, which is when the body pumps out the bulk of its daily testosterone, adds Houman. 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. Just a few nuts a day can provide the 55 mg Recommended Daily Allowance.

Though testosterone generally declines with age, there are many men with healthy levels of this hormone well into their 60s. Having too big a gap between the calories you burn and the calories you use can also decrease testosterone. Research has shown that low-fat diets decrease testosterone levels in men, but more research is needed to understand why. Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds.

It improves brain function, lowers blood sugar levels, lowers cortisol levels, and decreases symptoms of anxiety and depression. Since fasting helps you lose weight and body fat, it increases your testosterone levels even more. Research supports that eating two larger meals a day is better for losing weight than eating six small meals (44). Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). Zinc also plays a vital role in your immune system and metabolism function.

Ten healthy men, ages around 24 years old, spent one week sleeping for eight hours per night at home. They slept for 10 hours per night for three nights, followed by eight nights of restricted sleep, when they slept for only 5 hours. Doctors checked their blood every 15 to 30 minutes during the last night that they slept 10 hours and on the sleep-restricted session.

So, “if you’re not getting enough dietary fat, your body has less of the building blocks it needs to produce testosterone,” he says. In fact, one 2021 review in The Journal of Steroid Biochemistry and Molecular Biology found that men who switched from a high-fat to low-fat diet saw a drop in testosterone levels. You don’t have to follow the Mediterranean diet to boost your testosterone levels; you can focus on healthy eating habits to see the benefits. Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. You’ll always want to stay away from trans fats and packaged snacks. 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.

Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52). Also, sprinting is great at elevating your heart rate for stellar cardiovascular health, burns more calories in a shorter amount of time, and may cause you to keep burning calories after your workout. This is because they tend to work multiple muscle groups at once, demanding a higher anabolic output from your body. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone. For optimal results, perform 3 sets of 4-8 reps of big compound movements.

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? Once dismissed as a rare condition affecting older men, low T (testosterone deficiency) is now understood as a far more widespread issue. Thanks to a mix of modern stress, environmental exposures, and plain old aging, more men are hitting their 40s and 50s feeling like shadows of themselves — and many don’t even know why. You get 120 capsules — a full 30-day supply — with no shipping fees. It’s the lowest-priced option, perfect for anyone testing the waters of natural testosterone support without jumping into a long-term commitment. While injecting yourself with testosterone is an option, it can often come with negative side effects.

“When you’re dehydrated, your cortisol level can go up, which works against testosterone,” says Bailey. Staying hydrated also keeps blood flowing properly to the testes, where testosterone is made, notes Lane. Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone balance, she says. For one, “drinking too much alcohol can interfere with the hormone signals your brain sends to the testes to produce testosterone,” says Bailey.