How To Increase Testosterone Naturally

How To Increase Testosterone Naturally

Try to spend 10 to 20 minutes outside each day.If you can’t get enough sun, talk to your doctor about taking avitamin D supplement. It’s a simple step that can make a bigdifference in your health and mood. Stayingactive also improves your mood and keeps your body strong. Positive social interactions and engaging in competitive activities can have a positive impact on test levels. A study in the Proceedings of the National Academy of Sciences found that winning a competition or engaging in competitive activities can boost testosterone. Cacao is high in magnesium and flavonoid antioxidants, which can help boost testosterone.

If you decide to try testosterone for a libido boost, be aware that currently no FDA-approved testosterone preparations are commercially available for use in women in the United States. The commercial testosterone products on the market are intended and FDA-approved for men only. In 2025, clinics like AlphaMan, a men’s health center specializing in hormone optimization, are rethinking how to test for testosterone at home testosterone therapy fits into modern masculinity. Because when it comes to low testosterone, the stakes extend far beyond the gym. Even high-performing men balancing careers, families, and fitness can find themselves battling unexplained fatigue, diminished focus, low libido, and persistent sluggishness despite adequate rest.

Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Zinc and magnesium are essential minerals for testosterone production. A deficiency in these minerals can lead to lower testosterone levels. Research in the Journal of Nutrition showed that supplementing with zinc and magnesium could help increase testosterone levels, particularly in those who have deficiencies.

For example, exercise has been shown to increase testosterone in elderly males, as well as well-trained young men (3). Reducing toxin exposure, drug use, and alcohol can also increase testosterone, as well as addressing nutrient deficiencies like zinc and vitamin D (4,5). Proper hydration is essential for overall health and hormone balance. Aim to drink plenty of water throughout the day to support metabolic processes and maintain healthy testosterone levels. 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. It’s also important to know the risks and side effects of both testosterone therapy and supplements claiming to help boost testosterone. Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally.

After the initial assessment, the participants were randomly divided into 2 groups using a random table generator. The control group was advised to walk for 30 min three times a week on alternate days for 16 weeks along with a standard dietary plan. Exposure to chemicals that mimic estrogen in the body, such as BPA and certain plastics, can interfere with hormone balance.

Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone. An unexpected natural way to increase testosterone is intermittent fasting. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent.

A study published in 2021 of middle-aged and elderly men in Taiwan drew a similar conclusion. Fortified milk is also a key source of vitamin D, which is essential for testosterone production. So, if you boost your testosterone levels and sex drive, your vibrant sex life will, in turn, boost your testosterone, relieve stress, and reduce symptoms of low testosterone. One of the most comprehensive, natural ways to increase testosterone is consuming coconuts or coconut oil. Coconut is a saturated fat that generates healthy cholesterol while reducing body fat, boosting metabolic rate, and improving cognitive abilities—all of which can help ease symptoms of low testosterone.

This can certainly happen, says Dr. Eisenberg, though it is rare. Typically, he says, this only occurs if a male is supplementing with too much testosterone, as having too much testosterone is not something that tends to happen naturally. The wellness warrior’s ally of choice, the perennially Instagrammable seed is the definition of “superfood”.

Try to minimize daily exposure to bisphenol-A (BPA), parabens, and other chemicals found in some types of plastic. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. The average age of respondents was 29.85 years, regarded as the productive age group. As far as the average of weight of study participants was concerned, the average was 57.95 kg. Average height was recorded at 159.95, followed by an average BMI of 22.65, which was within the normal BMI range (Fig. 3). Dietary supplements are products intended to supplement the diet.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Testosterone pellets are very popular, and many women swear by them, but they are not recommended by most menopause experts. In general, women who use pellets initially love them because the huge bolus of estrogen and testosterone the pellets offer immediately makes them feel sexy, energetic, and fabulous overall. But these women often end up with unacceptably high levels because the dose is too high and the products aren’t regulated. When I see a woman experiencing negative side effects, she is almost always using pellets. I do not recommend pellets or injections, and neither do most academic menopause experts.