8 Ways to Naturally Increase Testosterone Levels

How to Increase Your Testosterone: Advanced Urology Medical Offices: Urologists

No one says these changes are easy, says Anawalt, but the benefits are real and meaningful, not just to testosterone levels but to overall health. This adaptogenic herb has been a staple in Ayurvedic medicine for years due to its ability to help manage stress and cortisol levels. Studies have also found that supplementing with ashwagandha can increase testosterone levels. A recent 2019 study published in the American Journal of Men’s Health (13) found that men who took ashwagandha for as little as 8 weeks were able to increase their testosterone levels by as much as 14%. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men. While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. We all know that exercise is important for your overall health, but it can also increase your testosterone levels.

People can boost testosterone naturally through diet and exercise or, in some cases, through supplementation. Many people may turn to vitamins and supplements to boost testosterone. However, some studies have found that despite claims of such supplements boosting testosterone, only a small percentage actually do. Research has long shown that eating well is essential to maintaining testosterone levels and overall health. According to an older report in the Journal of Neuroinflammation, low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function.

In other words, 40 percent of the men’s calories came from protein. If you are concerned about low-T symptoms, or if you’ve tried therapies that didn’t work, talk with your primary care doctor or urologist. Feeling better starts with a conversation about your needs, goals, and lifestyle.

It’s thought that the type of exercise that you participate in affects the level of testosterone produced. Resistance training has been shown to increase testosterone whereas athletes who participate in lengthy endurance training have been shown to have decreased levels of the hormone. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. Testosterone may stimulate the prostate gland and prostate cancer to grow. That’s why medications that does inositol lower testosterone in males testosterone levels (for example, leuprolide) are common treatments for men with prostate cancer.

Many vitamins are important for optimum health and testosterone levels, such as vitamin D. 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. The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels. A 2017 study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels. Drug companies promote products that claim to increase testosterone, and while these might help some people, they may also slow down the body’s ability to produce testosterone naturally.

Working out also helps your fall asleep each night — just be sure to avoid intense exercise about an hour before bed. The app can tell you when you’ll have more energy and when you should skip the gym and focus on winding down. As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels. But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too.

Furthermore, it appears that trying to catch up on lost sleep may not fully reverse the effects of insufficient sleep. Where possible, do your best to get enough sleep for your health and fertility. You may be able to increase your testosterone levels with exercise, but it likely depends on the type and intensity of the workout. As a result, taking TRT requires careful monitoring for side effects. Lifestyle changes like weight management, regular physical exercise, and stress reduction may help improve treatment response. To naturally enhance hormone production, prioritizing good sleep hygiene is important.

To maintain your testosterone levels, eat a balanced diet that includes mostly whole foods. Every meal should have a proper balance of fats, carbohydrates, and proteins. An estimated 1 in 50 men have low-T and experience symptoms such as lessened energy, decreased libido (sex drive), erectile dysfunction, lack of concentration, or trouble sleeping. Around age 30, a man’s testosterone levels may slowly begin to decline. Approximately 35% of men in their 70s have low-T, according to the American Urological Association. A study that observed levels of testosterone when consuming a low-fat, high-fibre diet found that the hormone depleted. Processed, fried, and preserved foods are also thought to negatively impact testosterone levels.

Excessive consumption of alcohol and certain drugs can lead to a decrease in testosterone levels. Limiting alcohol intake and avoiding recreational drug use can be beneficial in maintaining healthy testosterone levels. Understanding the normal range of total testosterone for young men can make it easier to detect male hypogonadism and help teens achieve higher testosterone levels. Teen boys typically begin puberty between ages 9 and 14, and young girls between ages 8 and 13. Teen girls can also produce testosterone during puberty, but in smaller amounts.

Vitamins and supplements, including vitamin D, zinc, and maca, can help too.It can help to get a sense of your testosterone levels before you do anything. What’s more, for each additional 1,000 steps the men took, total testosterone levels increased by 7 ng/dL. Weight training boosts muscle strength and natural testosterone production. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels.