A higher testosterone level is crucial for muscle growth, sex drive, and overall wellbeing in men.
Because of our bad lifestyle, most males dropped or lowered their testosterone levels, leading to several health problems, including loss of muscle mass, increased body fat, low sex drive, and so on.
In this article, I’m going to reveal seven proven ways on how to increase testosterone naturally. It also answered some frequently asked questions about testosterone.
So, are you ready to boost your testosterone? Okay, let’s dive in!
What is Testosterone?
Testosterone is an androgenic hormone primarily produced in the testicles. It’s found in humans and also in animals. Testosterone is the number one hormone responsible for developing men’s sexual characteristics, influencing our muscle growth and overall mood.
Testosterone play a key role in men’s:
- Muscle size and strength
- Sex drive
- Sperm production
- Deepening voice
- Red blood cell production
- Fat distribution
- Facial and body hair
- Bone density and strength
So, whether you’re a normal person or gym-goer, a higher testosterone level is crucial for men to lead healthy lives and reach desired fitness goals fast.
How to Increase Testosterone: 7 Proven Ways
Before we start, I want to clear you that I’m not going to talk about some testosterone-boosting supplements. Because the vast majority of supplements are marketed as testosterone boosters, they don’t significantly impact testosterone levels.
So, I recommend you don’t waste your time and money on those T boosting supplements. With that being said, use the following legit ways to increase your testosterone levels naturally.
1. Exercise Regularly
Regularly exercising is one of the best and most effective ways to enhance testosterone levels.
Whether you’re a normal person or gym-goer, your primary aim should be doing exercise consistently, no matter it’s 5 minutes or 1 hour.
Here, lifting weights is more beneficial than bodyweight exercise. Because when we are lifting weights, our body can naturally release testosterone hormone in a higher amount.
Pro Tip: Whether you’re doing bodyweight exercises or lifting weights, don’t skip your leg day. Because when we train specifically our leg muscles, our body went in a pick-state to release testosterone hormone.
So, to increase the body’s ability to produce natural testosterone, our aim should be to work out a minimum of 150 minutes a week.
2. Eat Healthy Balanced Diet
Whether we want to achieve any fitness goal or trying to increase testosterone, nutrition is the key. So, all you need to do is consume a healthy and balanced diet (protein, fat, and carb).
Here, fat plays an important role in boosting T levels. A 20-30% fat of our daily calorie intake can do the best for our optimum testosterone production.
But you must make sure that the calories you consume are coming from a healthy source. For example, you can include some testosterone-boosting foods like egg yolk, spinach, tuna, low-fat milk, beans, etc.
As I said before, nutrition is the foundation of achieving any fitness goal and increasing testosterone levels. So, customize your meals smartly with some healthy foods to increase your T levels.
3. Get Enough Sleep
Besides your workout and nutrition, rest/recovery is the third crucial factor on your road to increase testosterone levels.
For example, when you train, you break down the muscle fiber, but it grows when you give it the right nutrition and enough time to recover. Keep in mind, muscles don’t grow while you train, but afterwards.
Similarly, after working out and taking the right nutrition, it needs enough time to produce testosterone, which is done while we sleep.
It would be best to get at least 7-9 hours of quality sleep per night. Anything below 7 hours, you may sacrifice the possible testosterone gains and even your overall health.
If you can’t take that long sleep or feel stressed, taking regular naps throughout the day can also help you. Meditation and full-body massage can also help you to maximize your recovery.
4. Maintain a Healthy Weight
Overweight or obese can be a major cause of low testosterone levels. Because the fat cells convert testosterone into estrogen and lower testosterone levels. (1)
For example, a study of 1,667 men ages 40 and above found that each one-point increase in BMI was associated with a 2% decrease in testosterone levels.
Also, obesity lowers the levels of sex hormone-binding globulin (SHBG) — a protein that carries testosterone in the blood and helps in free testosterone production.
So, whether you’re underweight or overweight, maintaining a healthy weight is important not just for testosterone but also for your overall health.
If you want to gain muscle, check out the step-by-step formula to build muscle mass.
5. Reduce Stress
Your stress level directly impacts your testosterone levels. Because several studies suggest that the stress hormone cortisol and male sex hormone testosterone work against each other.
For example, when you feel stress, your cortisol level increases, suppressing your body’s natural ability to produce testosterone.
What should you do?
A 2005 study recommended that doing physical exercise 30-45 minutes 3-5 days a week is a significant way to reduce stress level (cortisol) and increase the body’s natural ability to make testosterone.
Besides exercise, there’re some other ways to reduce stress level:
- Consume healthy diet
- Avoid alcohol, tobacco and nicotine products
- Set a sleep schedule
- Get out in the sunlight
- Try meditation and some breathing exercise
6. Take Multivitamin
Before you asked me WHY, I want to tell you that you need three main nutrients to increase your testosterone levels — vitamin D, zinc, and magnesium.
Sometimes, what happens is we are not able to take all the important nutrients from our diet, and it’s normal. So, here a good multivitamin supplement is necessary, containing all the vitamins and minerals it needs to increase your testosterone levels.
Take one multivitamin tablet (or product’s recommended dosage) with your breakfast, and you’ll good to go. Within a few months, I can tell you that you’ll feel some significant impact on your overall health.
7. Avoid Testosterone Killing Foods
When you’re following all the right things to increase your testosterone levels, one more crucial thing that may decrease your testosterone levels is consistently eating unhealthy foods.
What you can do is eliminate foods that kill your testosterone levels. The foods like soy products, alcohol, mint, vegetable oil, nuts, flaxseed, etc., can lower your T levels.
Avoid the foods mentioned above and include some healthy foods (mentioned earlier) in your diet to maximize your body’s ability to produce testosterone naturally.
Bonus #1 Take Natural Testosterone Supplements
Okay, let’s dive into the bonus (optional) ways you can add to your routine to increase testosterone levels.
In this vast fitness industry, many testosterone-boosting supplements are available on the market where most of them are actually don’t work.
But there’re some natural testosterone supplements available that can help to increase your testosterone levels, including:
1. Vitamin D
Vitamin D is an important ingredient when it comes to boosting testosterone levels and improve sperm quality. It also become more crucial, especially when you already have vitamin D deficiency.
In a 2011 study with 54 men, researchers found that daily consumption of a high-dose vitamin D supplement significantly increased testosterone levels from 10.7 nmol/L to 13.4 nmol/L, whereas there were hardly any changes in testosterone concentrations in the group given a placebo.
Want to avoid vitamin D supplement?
Don’t worry, go outdoor and take some sunlight. Two hours after sunrise and before sunset is the best time for tanning. Or you can add some vitamin D rich foods to meet your daily intake. Foods like salmon, sardines, herring, mackerel, red meat, and egg yolks are high in vitamin D.
The second supplement pick is zinc. Zinc is a key mineral that enables the male body to produce testosterone naturally.
In a 1996 study, researchers found that giving zinc supplements to zinc-deficient older men for six months results in increased serum testosterone from 8.3 to 16.0 nmol/L. In addition, zinc may play an important role in modulating serum testosterone levels in normal men.
If you want to take zinc from whole foods, there’re many foods available high in zinc, such as meat, shellfish, beans, nuts, eggs, whole grains, etc.
If you already suffer from testosterone deficiency, then a magnesium supplement is a great option to return/increase your testosterone levels.
A 2014 study published in the international journal of endocrinology found that male individuals with impaired magnesium status and testosterone deficiency (accurately assessed) could benefit from a magnesium supplement to return their previous levels.
Another research shows that magnesium supplementation increases free and total testosterone levels in sedentary and athletes. Also said in the study that testosterone increases are higher in those who exercise than in sedentary individuals.
As an alternative to magnesium supplementation, you can add whole foods like banana, pumpkin seed, almonds, spinach, and peanuts to fulfill your daily intake.
Bonus #2 Testosterone Therapy
There is a way to increase your T levels called testosterone therapy. However, before making any decision, you must deeply research its pros and cons.
A 2004 study with Arver and colleagues (1997) found improvements in testosterone levels in 30-meter walk time and stair-climb time with testosterone therapy. In addition, researchers also found significant reductions in fatigue, improvements in mood, energy level, and sense of well-being in hypogonadal men.
However, you need to know that testosterone therapy may cause various negative side effects, including a potentially serious sleep disorder, acne or other skin reactions, enlarging breasts, limiting sperm production, and so on.
I would highly recommend you to read this article to know everything about “testosterone therapy”.
How to Increase Treastosterone: FAQs
Which foods increase testosterone the most?
Like I mentioned earlier, the top three nutrients responsible most for testosterone production are vitamin D, zinc, and magnesium.
The foods that high in all these nutrients and can help to increase testosterone levels are:
- Egg yolk
- Fatty fish
- Basil leaves
Include the foods mentioned above in your diet regularly, and over the few weeks or months, you’ll see a significant improvement in your testosterone levels.
Which foods kill testosterone?
When you suffer from low testosterone or want to increase it, some foods can ruin all your good works.
Eliminate these foods that kill your testosterone:
- Soy products
- Processed foods
- Dairy products
Avoid these foods that suppress your testosterone production and follow the ways mentioned above to naturally boost your testosterone levels.
Bananas are a great source of potassium, which helps regulate our nervous system, heartbeat, and blood pressure.
Banana also contains magnesium and an enzyme called bromelain, which is known to help boost testosterone levels.
So, whether you’re trying to build muscle or want an easy snack option, bananas can be a great on-the-go snack, and it’s an excellent food to quickly replenish your energy.
Does caffeine increase testosterone?
Consumption of caffeinated coffee can increase testosterone levels in men while reducing estradiol. But for women, decaffeinated coffee can be beneficial to lower the total testosterone levels.
A 2008 study published in the national library of medicine found that caffeine can benefit training outcomes via the anabolic effects of the increase in testosterone concentration.
But researchers also concluded that this benefit might be counteracted by the opposing catabolic effects of the increase in cortisol, resulting in a decline in testosterone cortisol ratio.
Another study by the national institute of health shows that moderate caffeine intake is associated with a higher level for Asians and lower for whites.
Moderation is the key here. For example, taking caffeine for a long time may cause lower testosterone levels in males, while it can be beneficial for females to lower the T levels.
Does masturbation decrease testosterone?
This is one of the most interesting topics on the internet around teenagers — does masturbation decrease testosterone?
Testosterone is an androgenic hormone that plays a key role in the development of male characteristics. This hormone is found in both men and women, but it often presents (about 15x) more in males than females.
The belief around the internet is that masturbation and orgasm can cause low testosterone levels.
Okay, let’s first dig through what researchers claim about its short-term effects.
Another study found that waiting 3 weeks of sexual abstinence did cause higher testosterone concentrations than not waiting at all. So it seems abstinence can increase testosterone levels.
However, it seems safe to say that masturbation and orgasm aren’t going to affect your T levels in the long run, but short-term and short-term changes are not as important as maintaining higher testosterone levels in the long run. (3, 4)
BUT, in the end, I would say that moderation is the key, like anything else in life. A maximum of two times per week, masturbation or orgasm can be perfectly fine to maintain higher testosterone levels.
The Bottom Line
I hope now you’re clear on how to increase testosterone naturally. Avoid the things that hurt T production and add some healthy ways to increase it, although your age can influence it.
By following the above-listed seven plus two ways, you’ll definitely feel a significant improvement in your testosterone levels over the weeks or months.
If you have any questions regarding testosterone, don’t hesitate to ask us in the comment section below. We’ll glad to help you!
Best of luck!