Download ArticleDownload ArticleThis article was co-authored by Zora Degrandpre, ND. Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
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Testosterone is a sex hormone responsible for regulating libido, muscle mass, sperm count, fat distribution, and bone health. If you have a low testosterone level, you might experience erectile dysfunction, depression, low sex drive, fatigue, irritability, and decreased muscle mass, so naturally you’ll want to boost your testosterone if you’re seeing these symptoms.[1] Typical medical treatment involves medication and hormone therapy to bring your levels back up, but you may want to try some natural remedies first. Fortunately, there are some things you can do to boost your testosterone levels as long as an underlying health issue isn’t causing the problem. In any case, stay in touch with your doctor and start more conventional treatments if natural steps don’t work.
Steps
Your diet can make a big impact on your body chemistry, and a poor diet could decrease your testosterone levels. Making dietary changes probably won’t bring your testosterone much above the normal level, but it can correct a deficiency. Try making these change to see if they help, and contact your doctor if you don’t notice any improvement within a few weeks.
Follow a healthy, balanced diet. In general, following a balanced diet is best for your reproductive health and testosterone levels.[2]- For a healthy diet, include at least 5 servings each of fruits and vegetables in your diet each day. Have 1 or 2 with each meal, and add in a few snacks throughout the day.[3]
- Switch to whole-wheat or grain products instead of white varieties for healthier carbohydrates.
- Remember to drink enough water to stay hydrated as well. For most people, 6-8 glasses per day is enough.
Get plenty of vitamin D and zinc each day. Studies show that a deficiency of either of these nutrients can cause low testosterone, so include them in your diet each day.[4] This won’t help if don’t already have a deficiency, but could boost your testosterone levels if you don’t get enough from your regular diet.- Adults need 15 mcg of vitamin D each day. Good sources include eggs, dairy, fish, liver, red meat, and fortified foods. You can also get vitamin D by spending a few minutes in the sun during the day.[5]
- Adults need 8-11 mg per day of zinc in their diet. You can get it from shellfish, poultry, red meat, beans, nuts, whole grains, and fortified foods.[6]
- You could also take supplements to get these 2 nutrients. Ask your doctor if this is a safe choice for you.
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Try magnesium supplements to boost your testosterone. One study showed that magnesium supplements successfully raised testosterone levels in athletes, so this could work for you.[7] Try taking a daily magnesium supplement or including more in your diet to see if this helps.- Ask your doctor about the right magnesium dosage for you. The study used 10 mg for each kilogram (2.2 lbs.) of bodyweight, meaning a person weighing 150 lb (68 kg) would take 680 mg of magnesium. This is much higher than the typical daily dose, so ask your doctor if this is safe before you try it.[8]
- Foods high in magnesium include legumes, nuts, seeds, shellfish, leafy green vegetables, dairy products, and fortified foods.[9]
Eat more omega-3s. Healthy fatty acids, particularly omega-3, can boost testicular volume.[10] Since there is an association between testicular volume and testosterone levels, this could help raise your testosterone.[11] Include more omega-3 sources in your diet like fish, vegetable oils, nuts, seeds, and legumes to see if this boosts your testosterone.[12]- Get 1.1-1.6 g of omega-3s from your regular diet each day.
Cut trans fats out of your diet. While healthy fats have a positive effect on your testosterone levels, trans fats seem to reduce testicular function and testosterone levels. While they might be in some tasty foods, trans fats are unhealthy overall, so try to cut them out of your diet entirely.[13]- The major risk of trans fat is that it puts you at risk for heart disease. Try to avoid fried processed foods, along with artificial sweeteners and margarine.[14]
Avoid sugary foods and drinks. Sugar is tough to resist, but sugary food and drinks like soda are associated with decreased testosterone levels. Try to avoid as much added sugar as possible, especially soda and other sugary drinks.[15]- Get into the habit of checking nutrition labels on all the food you buy. You might be surprised how much sugar some products have.
Drink alcohol in moderation. Excessive drinking could also reduce your testosterone levels.
You can also take some steps in your daily life to support your testosterone levels. Like with dietary changes, these tips probably won’t boost your testosterone above the normal level, but they can prevent a deficiency and make you feel better. Try making these changes to try and increase your natural testosterone levels.
Exercise regularly to boost testosterone production. Both aerobic and strength-building exercises have a positive effect on your testosterone levels. Try to get some physical exercise each day to release more testosterone.[16]
Lose weight if you have to. Overweight males tend to have lower testosterone levels, so you may have to lose weight. Talk to your doctor to discuss an ideal weight for yourself, then design a diet and exercise regimen to reach and maintain that weight.[19]- Following a healthy diet and exercising regularly can all help you lose weight, so boosting testosterone production can also support a healthy weight.
Reduce stress in your daily life. While we all feel stress, consistent stress can interfere with your body chemistry and lower your testosterone levels.[20] If you’re regularly stressed or overwhelmed, then taking steps to relax can make a big difference. If you have trouble reducing your stress, then speaking with a professional therapist might be very helpful.- Some relaxation exercises that might help include meditation and deep breathing activities. Try to spend 15-20 minutes on these activities each day.
- Enjoying yourself is another good way to reduce stress. Make time each day for your hobbies and things you like.
Get plenty of sleep each night. Sleep also helps regulate your hormone production, so an inconsistent sleep schedule can throw off your testosterone levels.[21] Try to get a normal 7-8 hours each night to support your body chemistry and maintain your testosterone production.- If you regularly have insomnia, try to relax before bed. Shut off your phone, TV, and computer. Do relaxing activities like meditating, reading, listening to soft music, or taking a bath to get ready for bed.
- Sleep apnea is a potential cause for low testosterone because it causes poor sleep. In you normally wake up tired or snore excessively, get tested for sleep apnea.[22]
Testosterone replacement therapy is the accepted treatment for low testosterone, so if your lifestyle steps don't raise your testosterone, your doctor will suggest one of the following therapies for you. There are several methods of testosterone therapy, so the type that you use depends on what your doctor thinks is best for you. Any of these treatments should bring your testosterone levels back to where they should be.
Give yourself testosterone injections every 2 weeks. This requires an injection into your muscle every 10-14 days.[23] You'll probably have to return to the doctor's office for these injections, but you can also get syringes to inject yourself at home. This is an effective treatment, but not the best if you don't like injections or needles.[24]- If you inject the testosterone yourself, always look at the syringe before using it. If the liquid looks cloudy or you see any particles in it, don't use the syringe.
- Unless directed otherwise, store the syringes at room temperature.
Apply testosterone patches or gel so your body absorbs it. This is a less invasive type of hormone therapy. With a gel or patch, the testosterone will pass through your skin and enter your body. Apply the medication exactly according to your doctor's directions so you don't take too much.[25]- If you use gel, make sure another person doesn't rub against it. They could accidentally receive a hormone dose if it gets on their skin.
Place testosterone pellets under your skin for a less frequent treatment. With a pellet treatment, your doctor will insert a small pellet containing testosterone under the skin on your hip, back, or buttocks. This pellet dissolves slowly and releases hormones over several months. This is a low-maintenance treatment because you'll only need to replace the pellet every 3-6 months, so it's helpful if you have trouble sticking with a treatment schedule.[26]
How Do You Increase Testosterone?
Medical Takeaways
There are definitely some dietary and lifestyle changes you can make to boost your testosterone levels. While neither will raise your levels much above the normal rate, they could prevent deficiencies, as long as you don’t have any underlying health issues. You should still see your doctor if you experience symptoms of low testosterone and take medication if necessary. Professional treatments can correct any problems you're having.
Expert Q&A
- QuestionWe are past 50 and in good health. Since my wife and I eat together, what effect on HER body as a woman will our "eating better for increased testosterone" likely produce?
Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorThe dietary recommendations will not likely increase your wife's testosterone levels beyond what is normal for her because the diet just provides the "raw materials" that any body needs to make the hormones it needs...it doesn''t "force" any more testosterone production than is needed. - QuestionMy body and face look younger than I am. I am in perfect shape. I want to gain weight and increase metabolism in my body. I do regular workouts and am over 30. Could you please suggest how to gain weight and look matured?Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorStrength and endurance exercises tend to increase muscle mass most efficiently. You should also include high quality lean protein in your diet. You may appreciate how young you look the older you get, but you should also be careful not to gain too much weight too quickly.
Tips
- While having sex boosts testosterone levels in the short-term, this doesn’t have any effect on your overall testosterone levels. It’s not a valid treatment for low testosterone.[27]Thanks
- There are also oral hormone replacement treatments, but these aren't approved in the United States.[28]Thanks
Warnings
- Studies do show that nicotine and tobacco products actually increase testosterone levels. However, these are many other health risks associated with these products, so never try smoking as a way to boost your testosterone.[29]Thanks
- There are no verified herbal remedies that actually boost testosterone levels, so don't try them without talking to your doctor first.[30]Thanks
Foods to Eat and Avoid and Exercises to Try
References
- ↑ https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism
- ↑ https://www.mayoclinic.org/healthy-lifestyle/sexual-health/expert-answers/testosterone-level/faq-20089016
- ↑ https://www.nhs.uk/live-well/eat-well/
- ↑ https://wtamu.edu/~cbaird/sq/2015/10/29/can-a-mans-testosterone-be-boosted-naturally/
- ↑ https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- ↑ https://ods.od.nih.gov/factsheets/Zinc-Consumer/
- ↑ https://pubmed.ncbi.nlm.nih.gov/20352370/
- ↑ https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- ↑ https://pubmed.ncbi.nlm.nih.gov/20352370/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312216/
- ↑ https://pubmed.ncbi.nlm.nih.gov/29235139/
- ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312216/
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015465/
- ↑ https://wtamu.edu/~cbaird/sq/2015/10/29/can-a-mans-testosterone-be-boosted-naturally/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
- ↑ https://wtamu.edu/~cbaird/sq/2015/10/29/can-a-mans-testosterone-be-boosted-naturally/
- ↑ https://healthcare.utah.edu/the-scope/shows.php?shows=0_ldqovnn1
- ↑ https://wtamu.edu/~cbaird/sq/2015/10/29/can-a-mans-testosterone-be-boosted-naturally/
- ↑ https://wtamu.edu/~cbaird/sq/2015/10/29/can-a-mans-testosterone-be-boosted-naturally/
- ↑ https://healthcare.utah.edu/the-scope/shows.php?shows=0_ldqovnn1
- ↑ https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism
- ↑ https://medlineplus.gov/druginfo/meds/a614041.html
- ↑ https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism
- ↑ https://www.urologyhealth.org/urologic-conditions/low-testosterone
- ↑ https://wtamu.edu/~cbaird/sq/2015/10/29/can-a-mans-testosterone-be-boosted-naturally/
- ↑ https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism
- ↑ https://www.sciencedirect.com/science/article/abs/pii/S0091743515003941
- ↑ https://www.mayoclinic.org/healthy-lifestyle/sexual-health/expert-answers/testosterone-level/faq-20089016
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
To increase your testosterone levels naturally, avoid processed, packaged, and prepared foods, which can increase your weight and lower your testosterone levels. Instead, focus on whole foods, like fruits, vegetables, nuts, and grains, which can help you maintain a healthy weight and a higher testosterone level. In addition to working on your diet, strength-train 3 times a week to increase your testosterone levels by as much as 20 percent in 11 weeks. Getting enough vitamin D can also increase your levels, so spend 15 to 30 minutes in the sun every day or take a supplement if you’re inside all day. You’ll also want to get 7 to 8 hours of sleep per night, since any less can lower your testosterone. For more tips from our Medical co-author, including how to use herbal supplements to increase your testosterone, keep reading!
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