How to Boost Testosterone Levels

Testosterone is one of the most important male sex hormones- although females also have a slight amount of it. It plays the role of fertility, sexual function, muscle mass, and bone health. It is a steroid hormone produced in male testicles and women ovaries. Adrenal glands also produce small amounts.

A male’s testosterone levels fall naturally with age, generally by 1 to 2% per year. Still, medical conditions, lifestyle preferences, and other factors also affect the hormone's presence in the body.

Luckily, some steps can be taken to subside and perhaps reverse the process. Persons with low testosterone may be able to boost their levels by consuming various foods such as vegetables, ginger, fatty fish, and so on.

Moreover, some medical treatments can boost low testosterone levels, particularly in young men.

In this post, we list the effective ways for improving testosterone production. We also highlight the various products to avoid and the best foods for increasing testosterone production. Here are eight evidence-based ways to boost testosterone levels:

Consume Protein, Fat & Carbs

What you put in your body might pose influential impacts on testosterone and other hormone levels. As such, you need to pay attention to your calorie-intake and diet routine. Overeating and constant dieting can affect your testosterone levels.

Having enough protein can help improve and maintain healthy levels. It can also aid in fat loss, which is also connected with your testosterone. Carb intake, on the other hand, also helps.

Research shows that carbs play a role in optimizing testosterone levels, especially during resistance training (33 Reliable Sources). Coming down to fat, research demonstrates that having enough healthy fats can also help boost testosterone levels. A diet that is based strictly on whole foods is best. A healthy balance between fat, carbs, and protein. This can optimize hormone levels as well as long-term health.

Pro Tip: Don’t restrict your calorie intake too much, but don't overeat. Try to maintain a balanced amount of protein, carbs, and fat.

Exercise & Weight Lifting

Perhaps this is the most effective way to prevent lifestyle-related health conditions. Interestingly, it can raise your testosterone levels.

Extensive research revealed that people with proper workout routines have higher testosterone levels. For the elderly, exercise boosts testosterone levels, reaction time, and overall fitness.

Recent research in obese individuals suggests that increased workout activity can be more beneficial for increasing testosterone levels than in a weight loss diet.

Like lifting weight, resistance training is the best form of exercise to raise testosterone levels in both short-term and long-term.

High-intensity Interval Training can also be beneficial, although all workout types should help to some extent.

Additionally, taking creatine monohydrate and caffeine as supplements may also boost your levels alongside a training regime. (24 Reliable Sources).

Take a Vitamin D Supplement or Get Some Sun

Up and even now, Vitamin D is among the world's most popular vitamins. Research shows that it has various health benefits, and it also helps as a natural testosterone booster.

With all the benefits, almost half of the US population is short in vitamin D. Not to mention that even a higher proportion has sub-optimal levels.

One-year research found that getting around 3,000 IU of vitamin D3 improved testosterone levels by about 25%. If you’d like to consider supplements, there is a good selection available on Amazon.

Pro Tip: Vitamin D supplements may increase testosterone levels, particularly in seniors and persons with low blood levels of Vitamin D3.

Vitamin & Mineral Supplements

While benefits associated with multivitamins are often debated, specific minerals and vitamins can be beneficial (59 Reliable Sources). In a study, Vitamin B supplements improve sperm quality by 74%.

Similarly, zinc can help raise testosterone levels in athletes and people who are deficient in zinc. Although vitamin D and zinc are considered the best, other studies have it that vitamins A, C, and E also play a role in sex hormone and testosterone levels. You can look at the best testosterone booster list to select one for yourself.

Pro Tip: Vitamin D and Zinc present the strongest evidence as testosterone boosters. Well, other micronutrients might also bring benefits, but they need further research.

Reduce Stress & Cortisol Levels

Research is continuously demonstrating the risks of long-term stress, which can intensify hormone cortisol levels. Unnatural elevations in cortisol levels can rapidly lower testosterone.

These male hormones function in a seesaw-like manner; if one goes up, the other comes down. To achieve an optimal balance between health and hormone levels, you should consider reducing tedious, stressful situations.

Stress and high cortisol can lead to high food intake, increased body weight, and accumulation of toxic body fat within your organs. Consequently, these changes might adversely affect your testosterone levels.

Consider a diet based on whole foods, sensible workout routine, sufficient sleep, laughter, and an overall balanced lifestyle. These can help diminish stress and support your testosterone levels.

Pro Tip: High-stress levels are harmful to your long-term health and can lower your testosterone levels. Work on your diet, work out regularly, and try avoid repetitive stress in your daily life.

Consider Natural Testosterone Boosters

Only a selected number of testosterone boosters are backed by scientific research. One of the well-researched and proven herbs is ashwagandha. A study conducted in infertile men to test the herb's effects showed a 17% rise in testosterone levels and a 167% rise in sperm count.

For healthy men, ashwagandha boosts levels by 15%. Other studies found it reduced cortisol by about 25%, which can also help improve testosterone. Ginger extract can also help raise your levels. Apart from being delicious, it provides various health benefits.

Pro Tip: various herbal supplements are a natural and effective way to boost testosterone levels.

Plenty of Rest & High-Quality Sleep

Just like diet and exercise, having some good and quality sleep is also essential for your health. It can also bring prominent benefits on your testosterone levels.

A good amount of sleep varies from individual to individual, but one study revealed that sleeping as little as 5 hours a day can lead to a 15% reduction in your testosterone levels.

One large study found that those who slept for four hours a day are associated with borderline deficient levels.

Another huge study supports this in that for every additional hour of sleep; testosterone levels increase by 15% on average.

Well, some might do just fine with less sleep, but long-term research suggests that at least 7 to 10 hours of sleep is ideal for sustained health and your testosterone.

Pro Tip: Be sure to get plenty of sleep to maintain healthy testosterone levels to improve your overall health.

Bottom Line

It is natural for a man's testosterone levels to start declining as they age, mostly from age 30. However, the decline is a major problem as strong research and studies show a link between lowering testosterone levels and increased disease risk, obesity, and even premature death.

Similarly, healthy testosterone levels are essential for females, along with other major hormones like estrogen and progesterone. Everyone should, therefore, take proper lifestyle choices to enhance testosterone levels. You will ultimately improve your overall body health.