5 Ways To Naturally Increase Testosterone Levels

7 Proven Ways to Naturally Increase Your Testosterone Levels

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. Recreational drugs are not only horrible for your body and mental health, but destroy testosterone production as well (54). Abusing substances are also linked to hypogonadism, testosterone deficiency (55). Many people revert to taking prescription medication for any problems they have, but living an active and healthy lifestyle does wonders for your health. Improving your testosterone levels and making healthy lifestyle changes may help you avoid taking the prescription drugs that could negatively affect your testosterone and health as a whole. One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51).

And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels.

The herb’s T-boosting ability may lie in boosting free testosterone normal range pg ml testosterone levels. Studies have shown that fenugreek may improve testosterone levels and symptoms related to low testosterone such as low libido (28). One 2021 meta-analysis suggests that supplementing with ashwagandha root or leaf extract for at least eight weeks effectively raised testosterone levels better than a placebo (27). Your testosterone during the day can dip as much as 15 percent if you’re sleeping as little as 5 hours (19). Tailor the above recommendations to your personal needs and lifestyle. If you’re a vegetarian drop the bacon and steak, but keep the whey protein and eggs.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Here are eight evidence-based ways to increase your testosterone levels naturally.

Finally, low levels of this sex hormone can also affect your memory. Men who have been diagnosed with Alzheimer’s disease often have low levels of testosterone. How to manage erectile dysfunction through mindfulness practices helps you regain confidence and improve your intimate life through awareness techniques.

One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. If you want to try tobacco, chewing it very infrequently can be a mildly healthier alternative (although that does come with its own health risks). Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels (23, 24). Coconut oil, olive oil, dairy, and grass-fed beef are all good sources of these types of fats.

In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. Sadly, many guys think they can just pop a few “natural enhancers” and their T levels will magically increase. If you’re eating garbage, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels. To increase testosterone levels in men, they should avoid plastic containers and try to use glassware, especially when heating food mostly. Eating organic foods and avoiding pesticides is also a great way to prevent these xenoestrogens.

Yet, it’s a subject that tends to be brushed aside or misunderstood, leaving countless men searching for solutions. As testosterone naturally fluctuates over time, it’s easy to overlook how it affects everything from energy levels to confidence. Understanding this challenge and finding the right approach is more important than ever. You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. Pomegranate juice, olive oil, and onion may also boost the hormone. Luckily, many of the ways to boost testosterone naturally include improving your sleep or doing behaviors that indirectly improve your sleep.