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How to Naturally Increase Testosterone, According to Science

How to Increase Testosterone Levels: Do Natural Remedies Work?

For optimal results, make sure that 20-30% of your daily calories comes from fat, and that you’re consuming both monounsaturated fats and saturated fats. Below, you’ll find the 36 best science-backed ways to boost testosterone and maximize your health. Overuse of other substances, like opioids, cannabis, and amphetamines, also have been shown to interfere with testosterone production and testicular function. While extreme endurance-based exercises have been shown to possibly reduce testosterone, that doesn’t mean you should cut out the cardio.

Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates.

If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. The consumption of complex carbohydrates is important for optimizing quinoa testosterone levels and maintaining energy.

“Consuming some caffeine can boost alertness and enhance workout performance, indirectly supporting testosterone levels,” says Lane. As gym bros know, caffeine is a common ingredient in pre-workout supplements because it improves power output, speed, and strength numbers at the gym. “When you’re dehydrated, your cortisol level can go up, which works against testosterone,” says Bailey. Staying hydrated also keeps blood flowing properly to the testes, where testosterone is made, notes Lane.

According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. In addition to weight training, combining this with interval training is the best overall combo to increase HGH. In fact, interval training has been proven to not only boost T levels, but it helps keeps your testosterone elevated and can prevent its decline.

Hone is an online clinic that helps men and women manage their health. As part of your subscription and as medically indicated, physicians prescribe medications, and recommend supplements that are delivered to you from the comfort of your home. 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). 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).

A diet based mainly on whole foods is best, with a healthy balance of fat, protein, and carbs. Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training. To boost testosterone, engage in regular exercise, maintain a healthy diet and ensure adequate sleep. Studies have shown that boron can double testosterone levels in females with magnesium deficiency. Among males, boron supplementation increases testosterone levels by as much as 32% after one week.

For six years, she was an editor and senior writer at Well+Good, covering everything from food trends to public health issues like the opioid epidemic. Newhouse School of Public Communications at Syracuse University with a bachelor’s degree in magazine journalism. Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans.

The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. This helps improve your body composition, build more muscle, and lose more fat. Anabolic steroids, which are synthetic testosterone, are sometimes misused to enhance muscle-building or athletic performance. They increase testosterone but come with many side effects, like male breast growth, heart problems, high blood pressure, and testicle shrinking.

It has been shown to increase testosterone levels naturally while also improving energy, endurance, and stamina, making it a must-have for any testosterone booster. One of the most well-known benefits of TestoPrime is its ability to support muscle growth. Testosterone is a key hormone responsible for muscle protein synthesis, which directly impacts the development of lean muscle mass. By boosting testosterone, TestoPrime may help improve workout performance and recovery, leading to better gains in strength and muscle size over time. Testosterone levels naturally decline between ages 30-40, and may also be caused by certain medications, conditions, and injuries. Common symptoms of low testosterone include lower libido, reduced sperm count, erectile dysfunction, and increased body fat.