How to Increase Testosterone Levels Naturally

How to Increase Testosterone Levels Naturally. In many facets of your health, including sexual function and disease risk, testosterone is important. Learn how exercising and lifting weights can help you naturally increase your testosterone levels.

How to Increase Testosterone Levels Quickly

How to increase Testosterone levels naturally. In many facets of your health, including sexual function and disease risk, testosterone is important. Learn how exercising and lifting weights can help you naturally increase your testosterone levels.

What is testosterone

Testosterone is the main male sex hormone. People assigned female at birth also have small amounts of it. It’s a steroid hormone that’s mostly produced in the testicles and ovaries. The adrenal glands produce small amounts too.

When a person goes through puberty, testosterone is one of the primary factors that contributes to physical changes including greater muscle, a deeper voice, and hair development. Having optimal levels is also important throughout adulthood.

Healthy levels are important for general wellbeing in adult males as well as for almost everything else, including disease risk, body composition, and sexual function. Additionally, increasing your testosterone to optimal levels may result in greater muscle mass and strength.

What causes low testosterone

  • testicular injury or infection.
  • chemotherapy or radiation cancer treatments.
  • pituitary gland disease or other hormone disorders.
  • medications, such as corticosteroids and opiate pain relief.
  • genetic conditions, such as Klinefelter syndrome.
  • alcohol and drug abuse.

8 Proven ways to naturally increase testosterone levels

How to naturally increase testosterone: Interestingly, testosterone is vital for the health and sexual well-being of women as well. Here are eight clinically verified methods to naturally increase your testosterone levels.

1. Exercise and lift weights

One of the best methods for preventing many ailments linked to a sedentary lifestyle is exercise. Additionally, it might increase your testosterone levels. Nevertheless, the type of exercise and the amount of training intensity, among other variables, can have different impacts on testosterone levels, according to one research study.

Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. Although all forms of exercise should be beneficial in some way, high intensity interval training (HIIT) may also be highly successful.


All types of exercise, particularly weightlifting and high-intensity interval training, may increase your testosterone levels. Top 3 Anti Aging Exercises You Should Try

See 13 Benefits of Exercise (The Importance of Exercise)

2. Eat protein, fat, and carbs

In addition to other hormones, testosterone levels can be impacted by what you eat. However, constant dieting or overeating may disrupt your testosterone levels. Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial too.

Increasing your intake of healthy fats may also support healthy hormone and testosterone levels. According to some studies, a low-fat diet may actually cause testosterone levels to drop. The optimum diet is one that is balanced, nutrient-dense, and mostly composed of whole foods. A healthy balance of protein, fat, and carbs can help you optimize your hormone levels and support your overall health.


Following a balanced diet that is rich in nutrients and has appropriate portions of protein, fat, and carbohydrates may help maintain healthy testosterone levels.

See 7 Foods that are Very Healthier when Eaten Raw

3. Minimize stress and cortisol levels

Research frequently emphasizes the risks of prolonged stress, which can increase cortisol levels.. Sudden elevations in cortisol can quickly reduce testosterone. These hormones often work in a seesaw-like manner: As one goes up, the other comes down.

Additionally, stress and high cortisol levels might cause you to eat more, put on weight, and store unhealthy body fat around your organs. In turn, these alterations may negatively influence testosterone levels.

Try to control your stress levels for optimum hormone levels and wellness. It may be helpful to maintain an active lifestyle, get plenty of sleep each night, and practice some stress-relieving methods.


Stress that persists over time might harm one’s health and lower testosterone levels.

See How to Reduce Stress and Anxiety – 7 Simple Ways

4. Take a vitamin D supplement

Vitamin D is a micronutrient that plays a key role in many aspects of health. Despite its importance, it’s estimated that up to 1 billion people worldwide are deficient. Some research shows that low levels of vitamin D may be linked to lower testosterone levels.

Try to obtain frequent exposure to sunlight or think about taking a vitamin D3 supplement as advised by a healthcare provider to maintain appropriate levels of vitamin D.


According to some research, low testosterone levels may be related to low vitamin D levels. To evaluate if supplements could be helpful, additional study is necessary.

See 8 Signs of Vitamin D Deficiency you Shouldn’t Ignore

5. Consider taking supplements

While there is much discussion about the possible advantages of multivitamins, certain supplements could be helpful in promoting healthy testosterone levels.

In one study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. According to another review, zinc supplementation could also be beneficial for men with low testosterone levels and infertility, particularly if they have a testosterone deficiency.

Earlier research show that a number of herbal supplements, such as saw palmetto, ginger, and ashwagandha, may also maintain healthy testosterone levels.. However, more research is needed.

Consult a healthcare provider before adding any supplements to your regimen, especially if you have any underlying medical concerns or are taking other prescriptions.


Zinc supplements may help persons with low testosterone levels maintain healthy testosterone levels. More research is required, but other herbal medicines including saw palmetto, ginger, and ashwagandha could also be advantageous.

See 8 Ways to Start your Morning with Ginger

6. Have quality sleep

Sleep quality is just as crucial to your health as a healthy diet and regular exercise. Sleep quality may also have major effects on your testosterone levels. In fact, one study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone.

The ideal amount of sleep varies from person to person, but a small 2011 study found that sleeping only 5 hours per night was linked to a 10%–15% reduction in testosterone levels.

Even while some individuals appear to function well with less sleep, the majority of research suggests striving for at least 7 hours of sleep each night.


For optimum health and to maintain appropriate testosterone levels, it’s important to get plenty of good-quality sleep.

See 12 Secrets to a Good Night’s Sleep

7. Avoid estrogen-like chemicals

Your hormone levels might also be impacted by a number of other things. For starters, a healthy sex life plays an important role in regulating your sex hormone and testosterone levels.

The levels of testosterone may also be impacted by high estrogen-like chemical exposure. Avoid exposing yourself to parabens, BPA, and other chemicals that are present in some plastics on a regular basis.


Your health and testosterone levels can benefit from reducing your exposure to estrogen-like chemicals.

See 11 Unbelievable Health Benefits of Moringa

8.Reduce your alcohol intake

The relationship between alcohol and testosterone is complex. Some research suggests that excess alcohol consumption can decrease testosterone levels. 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.


The interaction between testosterone and alcohol is nuanced. It’s advisable to limit your alcohol usage because excessive drinking might harm your testicular health and testosterone levels.

See 6 Dangerous Facts About Alcohol Abuse


How do I know if my testosterone levels are low?

How to tell if you have low testosterone: If you have low testosterone levels, you may notice the following signs and symptoms: decreased sex drive (libido) poor (or no) erections (erectile dysfunction or impotence) enlarged breasts

What causes low testosterone in men?

Causes of low testosterone levels may include: testicular injury or infection, chemotherapy or radiation cancer treatments, pituitary gland disease or other hormone disorders, medications such as corticosteroids and opiate pain relief, genetic conditions such as Klinefelter syndrome as well as alcohol and drug abuse.

Does masturbation decrease testosterone?

The short answer to this question? No. Masturbation and ejaculation haven’t been shown to have any long-term or negative effects on testosterone levels, also known as T levels.

Does low testosterone cause hair loss?

Hair loss commonly stems from low levels of testosterone. While hair loss can be due to aging, low levels of testosterone can also play a part. You might notice bald spots you hadn’t had before or an increase in thinning hair in multiple areas or your body.

What does testosterone do?

Testosterone is a sex hormone that plays important roles in the body. In men, it’s thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm. A small amount of circulating testosterone is converted to estradiol, a form of estrogen.

Can low testosterone cause anxiety?

Depression, anxiety, irritability, and other mood changes are common in men and women with low T. However, researchers aren’t sure what causes the correlation. Testosterone therapy can boost the mood of many people with low T, particularly older adults.

What does low testosterone do to a man?

Reduced erectile function. Loss of body hair. Less beard growth. Loss of lean muscle mass.

What causes low testosterone in women?

The main cause of low testosterone in women is natural aging. A woman’s testosterone levels decrease over time, particularly in menopause. Women who have had the ovaries surgically removed or damaged from chemotherapy can also experience low testosterone, which is produced in part in the ovaries.

Does low testosterone cause weight gain?

Testosterone is a key hormone in the pathology of metabolic diseases such as obesity. Low testosterone levels are associated with increased fat mass (particularly central adiposity) and reduced lean mass in males.

Can low testosterone cause depression?

Low testosterone (low T) in men and women can cause a number of physical and emotional symptoms, including depression.

What are the symptoms of low testosterone?

  • Reduced sex drive.
  • Reduced erectile function.
  • Loss of body hair.
  • Less beard growth.
  • Loss of lean muscle mass.
  • Feeling very tired all the time (fatigue)
  • Obesity (being overweight)
  • Symptoms of depression.

Bottom line

Testosterone levels in males peak at 19 years and naturally start to decline with age. They decrease by an average of 1%–2% each year after age 30 years although they may stabilize in your 40s or beyond. This decline is of concern because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death.

Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone.

The above-mentioned suggestions can help you live a healthy lifestyle, eat a balanced food, and maximize your testosterone levels. How to Increase Testosterone Levels Naturally