Here are 8 evidence-based ways to increase testosterone levels naturally.
- Exercise and Lift Weights
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term
High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent
- Eat Protein, Fat and Carbs
What you eat has a major impact on testosterone as well as other hormone levels
Constant dieting or overeating may disrupt your testosterone levels
A diet based mainly on plant whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
- Minimize Stress and Cortisol Levels
Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down
Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone
Focus on a diet based on plant whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels
- Get Some Sun or Take a Vitamin D Supplement
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
- Take Vitamin and Mineral Supplements
Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial
The research on testosterone shows vitamin D and zinc supplements may be best
- Get Plenty of Restful, High-Quality Sleep
Some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.
- Take Some of These Natural Testosterone Boosters
The herb with the most research behind it is called ashwagandha.
One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count
Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits
Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.
- Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds
A healthy sex life plays an important role in regulating your sex hormone and testosterone levels
High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic
It’s probably no surprise that excess alcohol or drug use, whether it’s medical or recreational, can also decrease testosterone levels
In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life