5 Ways To Naturally Increase Testosterone Levels

Natural Ways to Improve Testosterone in a Man More informaiton Witham Health Services

“A too-low or too-high testosterone level is not favorable,” says S. Adam Ramin, MD, a urologist and medical director of Urology Cancer Specialists in Los Angeles. Some men desire testosterone replacement when their levels are within the normal range to help with symptoms of hypogonadism. This is harmful to the patient and has not been significantly shown to help with symptoms. If the testosterone is within the normal range, then the physician should look for alternate diagnoses for why the patient is symptomatic. Unlike most minerals, zinc doesn’t have its own storage spot in the body, meaning you must eat foods with zinc every day to keep things thrumming. Zinc is found in many foods but is more bioavailable when it comes from animal tissue.

Symptoms can include low sex drive, erectile dysfunction (ED), weight gain, and more. If you’re concerned that you have low testosterone, you might be wondering if there’s anything you can do to increase testosterone levels. One of the most popular and most researched herbs is the ashwagandha. It has been shown to increase testosterone levels of infertile men and sperm count. It also lowers cortisol levels in the body and increases testosterone. Proper energy and nutrition are essential for improving testosterone levels. To maintain your testosterone levels, eat a balanced diet that includes mostly whole foods.

Ounce for ounce, oysters are by far the best source, with eight times more of the mineral than beef, the next-best source (that’s 32 mg versus 3.8 mg per 3-ounce serving). But a heck of a lot more people eat beef on the regular, which is why beef is responsible for 20 percent of the zinc in the American diet. In one small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (29). Hit the gym and you could definitely see your testosterone levels get swole. One study (16) found that people who exercised regularly had remarkably higher levels of testosterone. When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate. Elevated cortisol, in prolonged and unnaturally high levels, works to diminish testosterone (10).

In the United States, most cattle receive a cocktail of anabolic sex steroids, including estrogen and testosterone, for two to three months prior to slaughter. The science is inconclusive on whether those hormones affect the health of the people who consume the beef. It’s worth noting that the European Union banned the practice decades ago out of concern for human health. Science shows that alcohol damages Leydig cells (those cells in the testes vital for testosterone production).

You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1). If you must use plastic, ensure it is labeled as food-safe and avoid heating it. Pesticides used in conventional farming can contain endocrine-disrupting chemicals. If buying all organic isn’t feasible, focus on purchasing organic versions of the “Dirty Dozen” – fruits and vegetables most likely to contain pesticide residues. However, if your low T symptoms are serious – or your low T is the result of previous illnesses, injuries, or medications – this could help you. Visit our Daily Health page for information on all the supplements you need. Wittert, “The relationship between sleep disorders and testosterone in men.” 2014.

Every meal should have a proper balance of fats, carbohydrates, and proteins. Clomid (clomiphene citrate), an FDA-approved medication to treat female infertility, can also help to increase testosterone levels in men. It works by stimulating the body’s natural testosterone production pathway. It’s particularly effective for men experiencing symptoms of low testosterone caused by hypogonadism, which is the majority of men with low T. Onion (Allium cepa L.) is another natural food that may boost testosterone levels.

Alcohol does this by derailing the conversion of progesterone into testosterone. It also introduces free radicals into the system, which can gum up the gears of hormone production. Yet one in three American adults says they don’t get the recommended seven to eight hours of sleep each night. Some common reasons include too much time spent on screens at night, feeling stressed or anxious, or a bedroom that is too hot or too cold. “Unfortunately, there is a big profit to be made by providing sham healthcare,” says Anawalt. The health impacts of long-term low testosterone vary by age, but, in adults, low testosterone can weaken bones, decrease muscle mass, and lead to low libido. Certain conditions that are bad for your overall health also spell trouble for your testosterone levels.

Check out our list of testosterone-killing foods to see what are the effects of low testosterone to cut out of your diet. One study found that flavonoids found in cocoa products, like quercetin and apigenin, may help increase the production of testosterone (35). More research is needed but consider this permission to scarf the occasional Snickers. Emerald edibles like kale and collard greens lead the pack in vitamin K content. Vitamin K can promote bone health, protect against osteoporosis (9) and keep body inflammation down, which helps keep your T levels up. A later study found that the major benefits of using Clomid for testosterone are seen later than expected (after about 9 months of treatment).

You can easily do this using an STI or STD test kit or home blood tests kit. Order an Online STD test and know your status in the privacy of your home. Research has shown that it increases not only testosterone, but also other key sex hormones in men. Pilz et al, “Effect of vitamin D supplementation on testosterone levels in men.” 2010. Kumagai et al, “Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone.” 2016. Khoo et al, “Comparing effects of low- and high-volume moderate-intensity exercise on sexual function and testosterone in obese men.” 2013.

Fenugreek may block both of those processes to increase free testosterone levels. Fenugreek may also improve free testosterone levels by blocking SHBG. In the first, an enzyme called 5-alpha reductase converts testosterone into dihydrotestosterone (DHT), a more potent male sex hormone. Then there’s the aforementioned aromatase, which converts a version of estrogen into T.