3 Powerful Ways to Boost Testosterone Naturally

6 Evidence-Based Methods to Increase Testosterone Naturally

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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. Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group. Fenugreek uses for men include remedying erectile dysfunction and other male problems, such as baldness. That’s because it may increase sexual arousal and testosterone levels. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. One of the most important nutrients that can help boost testosterone levels is vitamin D3.

Additionally, you may consider supplements to increase testosterone levels which may in turn, also improve your overall health and wellbeing. Ginger and onion may be the hidden gems of these natural ways to increase testosterone. Ginger improves nitric oxide count and blood flow, which puts your body in the “mood.” In a University of Tikrik study, consuming ginger raised testosterone by 17%. Another study found that adding onion juice to rodent feed increased testosterone levels by almost 200%. There aren’t any studies of the effects of onions on human hormones, but with such significant effects in rodents, it’s worth adding to your diet. Consuming adequate protein also supports satiety, so eating protein-rich foods may reduce cravings for processed and high-fat foods. Additionally, “eating enough protein helps maintain muscle mass and regulate the stress hormone (cortisol), which can suppress testosterone,” says Lane.

Additionally, bending and roll-ups promote flexibility and spinal mobility26. This structured combination ensures a well-rounded approach to fitness while minimizing resource requirements and supporting broader applicability across diverse populations. While many scientific studies and huge amounts of data show the safety of supplemental testosterone in postmenopausal women, only about 50% of women who take it experience a significant increase in sex drive.

Additionally, constant dieting or overeating may disrupt your testosterone levels. As a result, we observed significant effect sizes (ESs) for hormonal responses, particularly testosterone. The ES values ranged from medium to very large, indicating the robustness of the observed effects.

According to the American Urological Association (AUA), a level of at least 300 nanograms per deciliter (ng/dL) is normal for a man. Remember to avoid alcohol in the run-up to bedtime to stop it from waking you up during the night. 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. Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26). Too many brewskis also disrupts your sleep and can lead to snacking and weight gain. The decline can also increase your risk of long-term health conditions like diabetes, heart disease (2), and even an early death (3). With the exception of ZMA, I didn’t take any other purported testosterone boosters.

Regular physical activity not only promotes testosterone production but also enhances overall health. Movements like push-ups, pull-ups, and lunges engage multiple muscle groups and improve strength without needing equipment. Incorporate foods such as avocados, olive oil, and nuts into your meals. Lastly, “vitamin D acts like a hormone in the body and directly influences testosterone synthesis,” says Houman. There aren’t many foods packed with vitamin D, but it can endometriosis cause high testosterone be obtained through direct sun exposure. Men who don’t spend time outdoors or live in cold climates may not be able to meet the recommended daily allowance of vitamin D of 600 IU, so supplementation comes in handy. Many healthcare providers specifically recommend taking vitamin D3, as it may be more active than other forms of vitamin D.

Who knew deadlifts and squats were actually natural ways to increase testosterone? Push yourself as hard as you can for 30 seconds, and then rest (without slowing down your heart rate). Even 20 minutes a day of high-intensity interval training will boost your testosterone and start to build healthy, lean muscle. In males, this decline typically starts around the age of 30 and continues gradually over the years.