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How to Increase Testosterone Naturally: 12 Methods to Try

Just a few nuts a day can provide the 55 mg Recommended Daily Allowance. “A good rule of thumb is to have fats make up about 20 to 35 percent of your daily calories, and to make sure that those fats come from healthy sources,” says Bailey. In practice, that means prioritizing foods like—you guessed it—avocados, as well as nuts, seeds, olive oil, and omega-3-rich fish. Plus, you’ll want to limit intake of “bad fat” foods like fried anything, fatty cuts of beef, and high-fat dairy products (e.g., cream cheese, sour cream, ice cream, butter), he recommends. But with that being said, let’s take a look at a few more effective long-term options and how much they can boost your testosterone levels. And aside from muscle growth, research also illustrates that testosterone plays a big factor when it comes to fat loss.

Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production. Use RISE to find out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone.

It’s best to consume caffeine earlier in the day and avoid having anything in the evening. By the evening time, your cortisol levels will have dropped, and you won’t disrupt your sleep. Stick to caffeine in moderation and don’t have any more than 400 mg per day. Research also suggests that vitamin D boosts testosterone levels and plays a crucial role in sperm quality (30). Alcohol will also kill your gains in the gym and disrupt your sleep, which is imperative for muscle growth, recovery, and testosterone production.

However, too much caffeine can have a detrimental effect on your cortisol levels (32). In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14).

White button mushrooms (Agaricus bisporus) block the production of an enzyme called aromatase. By blocking the conversion, some studies suggest that foods like white button mushrooms can help improve testosterone levels. If you have low testosterone (known medically as hypogonadism), including these 13 foods may bring testosterone levels closer to where they should be for your age and sex.

Some of the most common symptoms of this condition include low sex drive, erectile dysfunction, down or depressed mood, fatigue, moodiness, and irritability. Here at Alliance Urology, we have compiled a list of five ways to increase testosterone levels naturally. There are many ways to boost testosterone levels, including TRT, increasing vitamin D intake, exercise, and supplementation. Testosterone is a hormone mostly made by the testicles and plays a role in sex drive, energy, mood, blood test ca 15-3 and appearance. DHEA is a hormone that helps to produce testosterone and other hormones that affect body composition.

Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy. Some research shows that low vitamin D levels may be linked to lower testosterone levels. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. Our team aims to be not only thorough with its research, but also objective and unbiased. Once dismissed as a rare condition affecting older men, low T (testosterone deficiency) is now understood as a far more widespread issue.

When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job. Testosterone levels in males peak at 19 years and naturally decline with age. They decrease by an average of 1% to 2% each year after age 30, although they may stabilize in your 40s or beyond. Research suggests that excessive alcohol consumption can decrease testosterone levels. High exposure to estrogen-like chemicals may also affect testosterone levels. Try to minimize daily exposure to bisphenol-A (BPA), parabens, and other chemicals found in some types of plastic. According to another review, zinc supplementation could also benefit men with low testosterone levels and infertility, particularly if they have a testosterone deficiency.

Testosterone is the main male sex hormone, but females also have small amounts of it. Though some healthcare providers will prescribe testosterone replacement therapy to compensate for the imbalance, others recommend the gradual discontinuation and substitution of the opioid. Opioid drugs sometimes prescribed to treat chronic pain are known to decrease T levels. They do so by suppressing the hypothalamus-pituitary-adrenal (HPA) axis, a trio of endocrine organs that interact in a feedback loop to regulate the body’s stress response. It does not take into account factors such as body composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.