12 Natural Foods to Boost Testosterone

10 Foods That Increase Testosterone Naturally

So I think it’s just really important to get in and see a doctor regularly. Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds. With testosterone, more isn’t always better—and, it’s not in any way linked to manliness.

You can see a urologist, endocrinologist, family physician, or internist for help. Your healthcare provider will take a health history and, if symptoms point to low testosterone, order a blood test for a definitive diagnosis. Several blood draws may be needed, as testosterone levels naturally fluctuate throughout the day. Physicians generally don’t treat low testosterone unless you are symptomatic and blood test results confirm low levels.

Most of a person’s daily testosterone release happens during sleep. Studies show a strong link difference between testosterone and free testosterone sleep loss or disruption and low testosterone. Overuse of other substances, like opioids, cannabis, and amphetamines, also have been shown to interfere with testosterone production and testicular function.

Testosterone is the most important male sex hormone in the body. Low testosterone can reduce your sex drive, lead to fewer erections, and even infertility. While testosterone levels naturally decline as a person ages, there are many ways to naturally increase your testosterone levels. Studies have shown that a Mediterranean diet can lead to higher testosterone levels and improved erectile function. This type of diet emphasizes fresh fruits and vegetables, whole grains, healthy fats, lean protein, modest consumption of dairy products, and limited intake of red meats. In addition, this diet also helps to lower the risk of heart disease by helping to maintain a healthy body weight. Ginger (Zingiber officinale) has been linked to increased testosterone production.

Low testosterone is linked to being overweight or obese, as well as being underweight. Not everyone who has low testosterone experiences symptoms, he adds. The impact varies depending on the individual, their age, size, and how physically fit they are. Liu et al, «Sleep, testosterone and cortisol balance, and ageing men.» 2022.

Even though egg yolks contain cholesterol (which has a bad reputation), egg yolk does contain much more vitamins and nutrients than egg whites. Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Although healthy lifestyle and dietary changes are worthwhile to support puberty, they aren’t a solution to most cases of low testosterone in adolescents. If you suspect low testosterone in your adolescent, see a healthcare provider who can make a proper diagnosis and prescribe treatment if necessary.

Sleep deprivation (less than 5 hours a night) can reduce testosterone by 15%. Aim for 7-8 hours of quality sleep to promote healthy testosterone levels and overall vitality. Getting active yields lots of benefits, from improved mood, weight control, and fitness to increased testosterone levels in men. Strength and endurance training (cardio) can both increase testosterone.

That’s why medications that lower testosterone levels (for example, leuprolide) are common treatments for men with prostate cancer. Men taking testosterone replacement must be carefully monitored for prostate cancer. Although testosterone may make prostate cancer grow, it is not clear that testosterone treatment actually causes cancer.

A 2019 study found that onion and onion extract can support hormone production, increase antioxidant activity, and may raise overall testosterone levels. A person’s testosterone level will fall naturally with age, but some medical conditions, lifestyle choices, and other factors can influence the amount of this hormone in the body. Not only is zinc vital for testosterone production, but it also blocks aromatase, the enzyme that converts testosterone to estrogen. And in a recent meta-analysis, zinc supplementation was shown to increase the quality of sperm in infertile men. There are a lot of natural products that claim they can increase your testosterone levels.

Testosterone also plays an important role in female health and sexual well-being. Below, we’ll outline some things you can do to boost low levels of testosterone. Research suggests that certain supplements may aid in increasing testosterone levels. Some studies suggest BPA can leach into food and disrupt the production of hormones, lower testosterone, and affect sperm production, resulting in poor sperm quality and reduced fertility. They also contain selenium, an important antioxidant linked to higher testosterone production. Having too much alcohol can lead to lower testosterone levels (it can also cause erectile dysfunction), so it is best to drink in moderation. Research has shown a strong link between vitamin D and testosterone.