5 Science-Backed Ways to Increase Testosterone Naturally

5 Science-Backed Ways to Increase Testosterone Naturally

Your diet can make a big impact on your body chemistry, and a poor diet could decrease your testosterone levels. Making dietary changes probably won’t bring your testosterone much above the normal level, but it can correct a deficiency. Try making these change to see if they help, and contact your doctor if you don’t notice any improvement within a few weeks. Just 5 continuous days of drinking alcohol can significantly lower your levels of Testosterone and increase the levels of estrogen. Several estrogen-containing topical and vaginal creams are available to treat vaginal inflammation in women. According to the North American Menopause Society, men who absorb the estrogen from such creams are at risk for developing feminizing characteristics and a reduction in testosterone levels. If your sexual partner is taking treatment with such an estrogen-containing product, do not use the product immediately before intercourse, as there is a risk that you may absorb it.

While you can take boron in supplement form, foods like avocado and prunes can provide almost as much per serving. However, the testosterone-boosting effects of fruit are usually modest and not immediate. Most research on fruits and testosterone involves long-term consumption rather than short-term boosts. They also contain other nutrients that are important for testosterone production, such as vitamin D, which is vital for hormone regulation. A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are.

For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%. Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels. Smoking is horrible for your health, especially cardiovascular health. Surprisingly though, some research has proven it to be beneficial for increasing testosterone production (33). The Journal of Applied Physiology examined resistance training subjects with different macronutrient ratios to examine their hormonal changes. The study found that the higher the subjects went in total protein intake, the lower their testosterone was (28).

You can also consult a urologist to get an effective solution on how to increase testosterone levels quickly. Foods with copious amounts of saturated oils and fats can cause insulin resistance which is closely related to decreased levels of Testosterone. Insulin resistance leads to increased fat deposition in the body and an overall increase in weight. Trade your daily saturated oils with a Mediterranean-style diet loaded with healthier olive oils, avocados, and eggs. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. 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.

If you spike your cortisol levels, you decrease your body’s ability to support testosterone. Too much caffeine can also lead to other testosterone self test 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.

The best ways to improve testosterone are through natural means, that work in conjunction with your body. Cinnamon tastes great, and according to research, it can elevate your testosterone levels (62). Cinnamon is also good for regulating blood glucose levels and reducing bad cholesterol levels, making it perfect for diabetics. Of course, on the other end of the spectrum, you have men with body fat that’s 30% ore more, which isn’t doing any good for your testosterone either. Sports are a great form of exercise, giving them even more testosterone boosting benefits.

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.

Sprinting works your legs and glutes (the largest muscle in the body), and are an amazing explosive exercise to lose weight and increase your speed. It’s also important that you make sure you’re eating enough of each macronutrient. Eating too much of one and not enough of the other is harmful to your testosterone.

Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Interestingly, testosterone also plays an important role in female health and sexual well-being. When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity.