How to Increase Testosterone Levels: Do Natural Remedies Work?

Science-Backed Ways to Naturally Increase Testosterone Unlocking Insights Explore Our Articles

Unfortunately, zinc deficiency is prevalent throughout the world, and this article shows how important it is for regulating serum testosterone levels. In a small 2013 study, participants were given either virgin argan oil or virgin olive oil. After three weeks of consuming these healthy fats, testosterone levels increased significantly in both groups.

Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress. Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, what causes low testosterone in males testosterone in males is rapidly growing?

Sleep quality may also have major effects on your testosterone levels. A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone. Here are eight evidence-based ways to increase your testosterone levels naturally. The way my prescription was set up, my hormone levels would spike and crash really fast.

The RISE app predicts your circadian rhythm each day, so you can see when your body naturally wants to wind down for bed and go to sleep. You can then sync up your meals, light, and sleep-wake times to match. Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too. Cortisol (the main hormone produced during stress response) and testosterone interact in a see-saw-like fashion. Elevated cortisol can even make workouts less effective because of its testosterone-dampening effects (9).

According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes. Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. If seafood isn’t your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods.

Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. Our team aims to be not only thorough with its research, but also objective and unbiased. This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. 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. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol.

There’s some evidence that zinc and vitamin D3 may help raise T levels minimally, Dr. Brahmbhatt says. But, you usually don’t need a supplement unless you have a vitamin deficiency. (It’s always best to talk to your doctor before taking one, especially when you have existing medical conditions or take medications). So when you stay up too late or don’t stick to a sleep schedule, it disrupts your circadian rhythms and testosterone production. TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting (and keeping) erections to bone health and red blood cell production.

It’s responsible for everything from body fat distribution to muscle mass to bone strength, and having low levels can impact your mood, libido, and sleep. Getting active yields lots of benefits, from improved mood, weight control, and fitness to increased testosterone levels in men. Strength and endurance training (cardio) can both increase testosterone. A review published in 2019 found that onions may help male testosterone levels. The study authors found that onions increase the production of luteinizing hormone, enhance the antioxidant defense mechanism in the testes, and defend against inflammation and insulin resistance. More clinical trials are needed to determine how onion can increase testosterone levels in humans. 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.