How to Naturally Increase Testosterone, According to Science

How To Increase Testosterone Naturally

Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids. Consider finding hobbies or relaxation techniques that you enjoy. Taking breaks during your day can also help manage stress levels effectively. Participating in sports can be a fun way to increase testosterone.

Strength training can have this high-intensity interval effect on testosterone if it’s intense enough. The way to do this is to increase the weight being lifted, and lower the number of reps. Push yourself harder, for a shorter period of time. Studies show that high-intensity exercise boosts testosterone both in the short- and long-term.

We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. More importantly, onion and garlic activate luteinizing hormone, which helps spur the production of testosterone. A study in the journal Clinical Endocrinology found that some obese men between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight (12). Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6). You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1). For example, I reduced my exposure to blue light in the evening, reduced my consumption of caffeine in the evenings, and took warm showers before bed.

And weight loss can also help those with sleep apnea boost their testosterone levels (we summarize what the science says about taking testosterone if you have sleep apnea here). Luckily, many of the ways to boost testosterone naturally include improving your sleep or doing behaviors that indirectly improve your sleep. Combine them, and they become your go-to method for how to boost testosterone naturally. Egg yolks are packed with vitamin D, healthy fats, and cholesterol, key for testosterone production. Plus, they’re a great source of protein and easy to include in any meal.

These are my favorite foods that are rich in nutrients known to support healthy testosterone levels. This adaptogenic herb has been a staple in Ayurvedic medicine for years due to its ability to help manage stress and cortisol levels. Studies have also found that supplementing with ashwagandha can increase testosterone levels. A recent 2019 study published in the American Journal of Men’s Health (13) found that men who took ashwagandha for as little as 8 weeks were able to increase their testosterone levels by as much as 14%. We all know that exercise is important for your overall health, but it can also increase your testosterone levels. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can you get bottom surgery without taking testosterone boost testosterone in the short and long term.

Even if it isn’t testosterone causing your symptoms, meeting with your health care provider is the first step to pinpointing what’s behind them. There are many different methods of testosterone therapy, and individuals should discuss with their doctor to decide which is best for them based on their needs and lifestyle, explains Dr. Honig. The different options include oral pills (taken twice a day), a weekly injection, a gel that is rubbed on the back and armpits, a pellet that is placed under the skin that lasts four months and a nasal spray. “Often the best one to choose comes down to one’s lifestyle,” says Dr. Honig. “For example, someone may prefer a pellet that lasts four months rather than taking an oral pill medication twice a day. With the gel, it’s important to avoid contact with women and kids for 45 minutes afterwards so that it doesn’t transfer to their skin,” he says. This is important because someone should only be given testosterone medication if they need it.

Focus on foods known to increase testosterone and support overall wellness. Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. Testosterone is a hugely important hormone — not just for men’s health and not just for your sex life.

This integrated exercise plan is a relatively new concept in the literature, with limited direct evidence supporting its effectiveness. However, existing research highlights the significant impact of exercise-based interventions on improving quality of life27,39,40,41,42,43. The primary objective was to ensure participants remained engaged in core-strengthening exercises for the entire 5-minute session, even if they needed brief pauses or modified movements.