5 Science-Backed Ways to Increase Testosterone Naturally

How to Increase Testosterone Naturally: 10 Ways

Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Interestingly, testosterone also plays an important role in female health and sexual well-being. When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity.

There aren’t necessarily any magic foods that will raise your levels, however. Dr. El-Zawahry says omega-3 fatty acids, found in fatty fish like salmon, have been shown to help with testosterone synthesis. There’s also some evidence certain nutrients in eggs, garlic, broccoli, and Brussels sprouts can have a positive influence on testosterone, but it’s not like they’re magic bullets for low T. Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you (the “normal” range is a gigantic 264 to 916 mg/dL.

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.

Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fish or fortified milk and cereal products. Low levels of testosterone also affect sexual function, causing reduced sex drive, fewer erections, and infertility. A 2020 review found that high-intensity aerobic exercise and heavy resistance training significantly increased testosterone levels in men across lifespan and activity levels.

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.

Sprinting works your legs and glutes (the largest muscle in the body), and are an amazing explosive exercise to lose weight and increase your speed. It’s also important that you make sure you’re eating enough of each macronutrient. Eating too much of one and not enough of the other is harmful to your testosterone.

Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. Here are eight evidence-based ways to increase your testosterone levels naturally. It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone.

Some options, like Hiyo, even contain adaptogens like ashwagandha, which may positively impact testosterone production. For example, just being sexually aroused or conversing with an attractive woman is enough to briefly spike testosterone levels to a large degree. Whereas on the other hand, being around a woman while she’s crying is enough to decrease testosterone by 12%.

While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. The weight-low testosterone connection is an “interesting paradox,” says Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina. Low testosterone is linked to being overweight or obese, as well as being underweight.

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 side effects of long term testosterone use – akteon.fr, 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.