6 Evidence-Based Methods to Increase Testosterone Naturally

6 Evidence-Based Methods to Increase Testosterone Naturally

PCOS is a common condition affecting 4%–20% of women of reproductive age worldwide. Symptoms include reduced fertility, irregular periods, excess facial hair, weight gain, male-patterned baldness, anxiety, and depression. For humans, get 30 minutes of sunlight exposure on your skin each day. For sleep, it’s important to get light into your eyes — although don’t look directly at the sun, of course.

The evidence supporting the use of dietary or herbal supplements to boost T levels is generally weak. Even so, T boosters remain popular with consumers who seek a more «natural» solution to raising testosterone. This is especially true with older men whose T levels are generally 35% lower than their younger counterparts. Stress can affect T levels by stimulating the release of the stress hormone cortisol. This hormone triggers the fight-or-flight response, which helps the body better cope with real or perceived threats.

Taking a look at some of the research, we can see that there are several animal studies where Tongkat Ali has increased libido, erection quality, and even delayed ejaculations202–204. In a test-tube study, Tongkat Ali has been shown to block estrogen similarly to Tamoxifen205 (popular synthetic estrogen blocker). Creatine works by increasing cellular ATP (adenosine triphosphate) levels. ATP is what cells use as energy, so basically you’re increasing the supply of energy for your cells when you ingest creatine. Forskolin is well-known for increasing cAMP (cyclic adenosine monophosphate) levels in human tissue, and cAMP works as a secondary messenger in the body, transporting biological signals between cells and hormones. CAMP stimulation is believed to be the main reason why forskolin is able to increase T-levels. Research has shown that endurance cyclists and runners, but not swimmers, have significantly lower testosterone levels than sedentary controls139.

Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. Testosterone levels in males peak at 19 years and naturally decline with age. They decrease by an average of 1% to 2% each year after age 30, although they may stabilize in your 40s or beyond. The relationship between alcohol and testosterone is complex.

Second, exercise helps to increase muscle mass and decrease body fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The unsexy truth is that increasing T naturally simply comes down to making some long-term changes in your diet and lifestyle. As you’ll see, what I did to increase T largely boils down to eating better, exercising smarter, and getting more sleep. But as with most things in life, the devil is in the details, so I’ll share with you exactly what I did and provide research that explains why the things I did helped boost my testosterone. Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels.

Taking breaks during your day can also help manage stress levels effectively. Beyond the benefits of zinc, oysters and other shellfish’s antioxidant effect may boost testosterone by increasing the efficiency of the Leydig cells, the primary source of testosterone. Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG).

This phytochemical-rich (and blood sugar-friendly!) food may enhance both libido and sexual endurance. Raspberries are men’s testosterone levels decreasing loaded with zinc, which is essential for sex. Women with appropriate levels of zinc have a high desire for sex.

As testosterone levels decline, many men also experience a range of physical and emotional challenges, including erectile dysfunction, reduced libido, and diminished stamina. These changes can significantly affect sexual health and overall vitality, leaving men feeling frustrated, less confident, and disconnected from their partners. Low energy and a lack of enthusiasm for daily activities can take a toll on both personal and professional life, making it more difficult to stay focused or motivated. Our Testosterone System may help support hormonal balance by restoring testosterone production and bringing it to a level suitable for you.