How to Increase Testosterone Levels: Do Natural Remedies Work?

How to Increase Testosterone Naturally: 10 Ways

No single food or supplement will counteract all the ways that poor sleep, chronic stress, or lack of exercise negatively impact testosterone production, according to Houman. However, when combined with a healthy lifestyle, the right dietary approaches can make a real difference. For healthy T levels, “stick to one to two cups of coffee or tea daily and avoid caffeine too close to bedtime to protect sleep,” suggests Lane.

While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. The weight-low testosterone connection is an “interesting paradox,” says Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina. Low testosterone is linked to being overweight or obese, as well as being underweight.

If you spike your cortisol levels, you decrease your body’s ability to support testosterone. Too much caffeine can also lead to other testosterone thieves, such as anxiety. It’s well known that consuming a lot of alcohol is bad for your health. However, it also wreaks havoc on your natural testosterone production. Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production.

Any of these treatments should bring your testosterone levels back to where they should be. Increasing testosterone naturally involves regular exercise, a balanced diet, stress management and sufficient sleep. Stress can affect T levels by stimulating the release of the stress hormone cortisol.

Additionally, increasing your testosterone to optimal levels may increase muscle mass and strength. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth. People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. Testosterone affects many aspects of your health, from sexual function to disease risk. You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency.

So, if you don’t get enough sleep at night, your body won’t get the chance to produce enough testosterone. Oh, and don’t underestimate the benefit of eating foods high in water, like watermelon or cucumbers. Lane says these can also help keep you hydrated, supporting T production. On the plus side, the rise of the sober curious and Cali sober movements has led to an abundance of alcohol-free alternatives, which make it easy to celebrate without risking a T-dip.

Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. Here are eight evidence-based ways to increase your testosterone levels naturally. It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone.

Consult a healthcare provider if you are concerned about your testosterone levels. Ashwagandha is a herb that’s classified as an adaptogen, which helps manage stress levels. It improves brain function, lowers blood sugar levels, lowers cortisol levels, and decreases symptoms of anxiety and depression.

Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone tests for women balance, she says. “They’re loaded with zinc, magnesium, and healthy fats, which are all key for testosterone production,” says Bailey. Now although to optimize testosterone levels it’s recommended that you eat a balanced macronutrient ratio of protein, carbs, and fats, most people already seem to do a good job of doing this.