13 Top Testosterone-Boosting Foods

5 Science-Backed Ways to Increase Testosterone Naturally

When stressed, your body immediately releases a hormone called Cortisol that helps your body cope with stress. Testosterone also contributes to energy levels, mood and sleep, according to Dr. Honig. In addition to these mental health effects, he explains that testosterone is important for bone health, muscle health and heart health in men.

To accurately reflect our sources, this article uses terms like “male,” “female,” “men,” and “women” as the sources use them. Testosterone therapy for males who want to preserve their fertility is a lot more limited, but there are options available, says Dr. Honig. For example, he says that one medication that is used is clomiphene citrate, however it is not FDA-approved to be used in males, so it’s prescribed as an off-label medication. Getting good sleep is as important for your health as diet and exercise. Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does.

You can also consult a urologist to get an effective solution on how to increase testosterone levels quickly. Foods with copious amounts of saturated oils and fats can cause insulin resistance which is closely related to decreased levels of Testosterone. Insulin resistance leads to increased fat deposition in the body and an overall increase in weight. Trade your daily saturated oils with a Mediterranean-style diet loaded with healthier olive oils, avocados, and eggs. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program.

Testosterone drives libido, production of sperm, distribution of body fat, muscle strength, and creation of red blood cells in males. Women also produce testosterone in their ovaries and adrenal glands, but they produce significantly lower levels than men. Some studies have found that testosterone booster supplements and medications may present some health risks.

Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Testosterone plays a huge role in athletic performance and how successful athletes are in sports. Research shows that competition also seems to spike testosterone levels (36). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. However, carbs are your body’s primary source of energy and one of the most important macronutrients you should be consuming – especially for optimizing testosterone.

The medication you’re taking for other health issues could be causing lowered testosterone as a side effect. Statins, used to lower cholesterol, can lower testosterone in both men and women, for example. RISE can guide you through 20+ sleep hygiene habits each day and tell you the right time to do them to make them even more effective. While zinc deficiency isn’t common, those who do not consume much animal or plant-based protein might have low levels, and therefore, would benefit from a supplement.

In fact, it’s so ingrained in our lives that it’s started to leach into our bodies—literally. 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). High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens, and other chemicals found in some types of plastic. Getting good sleep is just as important for your health as diet and exercise. However, having optimal levels is also important throughout adulthood and even during old age. When used for longer than 30 days, they could lead to the clinical signs of hypogonadism in both men and women.

For more information about the relationship between Hone and the medical practices, click here. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday. Dr. James R. Staheli is the Medical Director for Broad Health, Hone Health’s affiliated medical practice and a family medicine doctor in Atlanta, Georgia. Mike McAvennie is an editorial director and writer with extensive experience driving original content production on a global scale.

Testosterone also becomes especially important as you age since it helps slow down muscle loss. Now this is pretty cool and all, but the real question is how would naturally increasing your testosterone levels affect muscle growth? However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones. Focus on a diet based on whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Overtraining your body, especially for a beginner, can significantly plummet the levels of Testosterone. Incorporate a range of exercises into your routine, such as cardio, HIIT, resistance training, and heavyweight.

No single food or supplement will counteract all the ways that poor sleep, chronic stress, or lack of exercise negatively impact testosterone production, according to Houman. However, when combined with a healthy lifestyle, the right dietary approaches can make a real difference. For healthy T levels, “stick to one to two cups of coffee or tea daily and avoid caffeine too close to bedtime to protect sleep,” suggests Lane.