5 Science-Backed Ways to Increase Testosterone Naturally

5 Science-Backed Ways to Increase Testosterone Naturally

They slept best supplement for low testosterone 10 hours per night for three nights, followed by eight nights of restricted sleep, when they slept for only 5 hours. Doctors checked their blood every 15 to 30 minutes during the last night that they slept 10 hours and on the sleep-restricted session. This article will detail some measures that may boost testosterone naturally. Creatine helps you build muscle by increasing the ATP your muscle produces. This gives your muscles extra energy to perform 1-2 extra reps or lift five pounds heavier on an exercise. Naturally, this leads to strength and muscle gain, and thus more testosterone.

In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). You may be prescribed testosterone replacement therapy, and doctors will recheck your levels and talk to you about symptoms regularly. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein will keep you healthy overall, including keeping your T levels normal. But, you don’t want it to get too low, either, or you’ll experience a range of symptoms, like always feeling tired or erectile dysfunction. With testosterone, more isn’t always better—and, it’s not in any way linked to manliness.

Bonus points if you’re into HIIT workouts; high-intensity interval training is among the most effective workouts to boost T (18). Replenishing those levels is key to living your life at your full potential. If you haven’t tested your T levels yet (Hone can help with that), or aren’t ready for TRT, there are plenty of ways to naturally boost your testosterone. One long-term study observed that those who slept only four hours per night had borderline deficient levels.

Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. Light exposure first thing is great for your sleep and circadian alignment — which boost testosterone levels — but light can also boost production of the hormone directly. It’s also useful to see what we call your Wake Zone, or when your body naturally wants to wake up.

Ashwagandha is an adaptogenic herb derived from the roots of the Withania somnifera plant. It’s an integral component of Ayurvedic medicine and is linked to reduced stress. I’m a data-driven editor with a passion for empowering individuals through clear, informative health content. My meticulous approach ensures factual accuracy, conciseness, and engaging storytelling in every piece I edit. As a staff writer at InsideTracker, who delves deep into the world of health and wellness, translating complex scientific insights into engaging and actionable content for readers. With a passion for proactive health management, they are dedicated to empowering individuals with the knowledge.

This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit, and tongkat ali. Therefore, you must pay attention to your long-term calorie intake and diet strategy. 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.

It could also be the cause of low testosterone, too, as sleep is essential to testosterone production. There are natural ways to boost your body’s production of the hormone, however, and many of them are simple lifestyle changes that can improve your sleep and overall health, too. Another study from the Journal of Nutrition showed that daily supplementation of Zinc in males that were deficient almost doubled their testosterone levels in just 3 months. Researchers have noted that this is probably because the more fat you have, the higher your aromatase enzyme activity which converts testosterone to estrogen. Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Other studies also suggest vitamins A, C, and E can play a role in your sex hormone and testosterone levels, although more research is needed.

By incorporating these points, you’ll likely be able to make a meaningful difference in terms of your testosterone levels and experience the many benefits that come with it. So unless you’re constantly sexually aroused or constantly around crying women, these won’t have a very big impact. Now aside from the previous recommendations, there are various other ways to increase testosterone but are of less significance since the increase is only short term. And the two main micronutrients that seem to affect testosterone levels are Vitamin D and Zinc. Study after study has demonstrated testosterone’s ability to enhance muscle growth.

High cortisol levels can cause you to gain weight, which hurts your testosterone levels (16). Lowering your cortisol levels will make you feel more calm and relaxed and improve your anabolic hormones. Reducing your calorie intake and getting into a caloric deficit is important to lose weight and shed fat, but you should be wary of how low you go. If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. In fact, long-term calorie restriction is connected to lower testosterone levels (12).