8 Ways to Naturally Increase Testosterone Levels

Testosterone therapy: Potential benefits and risks as you age

“One needs to consult a physician who has experience in endocrinology and testosterone therapy if wanting to do this,” he suggests. Take charge of your health today and build habits that support long-term vitality and performance. Every small change brings you closer to a stronger, healthier you. A testosterone-friendly diet should focus on whole, nutrient-dense foods while avoiding processed and sugary items.

In general, a normal total testosterone level is 300 ng/dL or higher. Studies have not yet demonstrated the effectiveness of TRT in helping men with normal levels of testosterone or older men with decreasing testosterone levels due to aging. The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction. People with low testosterone may be able to raise their levels by eating certain foods.

Many men and a surprising number of providers don’t realize that taking exogenous (synthetic) testosterone or over-the-counter supplements may have harmful side effects if not administered properly. Tinkering with your testosterone levels without direction from a qualified specialist can cause other health issues, such as testicular atrophy, infertility, and an increased risk of prostate cancer. While there is no “one-size-fits-all” diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance. These are my favorite foods that are rich in nutrients known to support healthy testosterone levels. As with any sort of health problem, sometimes we can use a little extra support when it comes to our healing journey. In addition to lifestyle and dietary changes, there are several supplements that are clinically proven to help improve testosterone levels.

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. Low testosterone can cause sleep problems like insomnia and nocturia (when you need to pee a lot at night), however, making it a vicious cycle that’s worth trying to break. RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night. Liu et al, “Sleep, testosterone and cortisol balance, and ageing men.” 2022. Hayes et al, “Exercise training improves free testosterone in lifelong sedentary aging men.” 2017.

Of course, do not stop or change pain medication suddenly without consulting with the prescribing provider. If you have diabetes, check with your care team before you change your diet or the dose of your diabetic medication. While prescription medications can testosterone supplements cause weight gain help manage a variety of health conditions, they are one of the most common reasons for low testosterone. Research has shown that men who carry more weight have lower levels of testosterone, with obesity being an important factor in lowering testosterone, even over other factors such as age. Additional research showed overeating, and yo-yo dieting disrupted hormone levels. This effect is most evident in athletes and people who are very active. 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.

Treating normal aging with testosterone therapy is not advisable. Testosterone plays a vital role in shaping and enhancing sexual desire as well as masculine traits in men. To increase testosterone levels in the blood, it’s essential to modify your daily eating habits and incorporate regular exercise. Below are 12 natural foods that can help boost testosterone levels. Sleep less than 6 to 8 hours each night lowers testosterone production and increases stress hormones – a healthy amount of sleep is 8-9 hours! Proper management of stress is the best way to increase testosterone naturally. Garlic contains a compound called allicin which can be useful for lowering your cortisol levels.

They do know that men with low (and extremely high) levels are more at risk to have heart attacks and stroke. However, when symptomatic men with lab-confirmed low testosterone receive testosterone therapy, their risk of cardiovascular events decreases. In one study, men under 55 with symptomatic low testosterone levels had a 25% reduced risk of heart attack and stroke when they received adequate testosterone therapy. 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. It’s completely natural for testosterone levels to decrease over time.

The treatment has been known to improve men’s sexual drive and mood. However, studies show that it may increase your risk of plaque buildup and heart disease. Make sure they know if you are at risk of any other health conditions. In essence, skimping on sleep reduced the men’s T levels by an amount that is equivalent to a drop caused by aging about 10 years. If you’re concerned about your T, here’s some solid, evidence-based information on testosterone and what you can do to raise the hormone.

Establishing a consistent sleep schedule, ensuring an optimal sleep environment, avoiding electronic devices, and adhering to a bedtime routine can improve sleep quality. Foods high in zinc, including oysters, beef, and pumpkin seeds, are known to support adequate testosterone levels because zinc is a required component in the formation of testosterone. You may be prescribed testosterone replacement therapy, and doctors will recheck your levels and talk to you about symptoms regularly. Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds.

“The age at which TRT can be initiated depends on the individual’s specific circumstances and should be determined by a specialist,” Dr. Houman says. It’s advisable to consult the expertise of an endocrinologist—a doctor specializing in treating health conditions caused by problems with the body’s hormones. Testosterone is a male sex hormone responsible for male sex characteristics, sperm cell development, and fertility. The hormone plays an important role in the development of young adults during puberty, the period when children become young adults through emotional and physical changes. Turns out, eating a diet very high in protein and low in carbohydrates may trash your testosterone. A 2022 meta-analysis found that men on such high-protein diets had as much as a 37 percent drop in testosterone levels.