Testosterone Therapy: What Men Need to Know About Low T and TRT Treatment Los Angeles Times

13 Ways To Increase Testosterone Naturally

We source research from peer-reviewed medical journals, top government agencies, leading academic institutions, and respected advocacy groups. We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. Too many brewskis also disrupts your sleep and can lead to snacking and weight gain.

Taking 2000 – 3000 IU of Vitamin D3 has been shown to increase testosterone levels in men by up to 25%. In fact, both men and women need to have proper levels of testosterone for their bodies to function correctly. Strength training, high-intensity interval training (HIIT), and regular physical activity, like sports, are particularly effective for boosting testosterone. By prioritizing these methods, you’ll not only support your testosterone levels but also improve your quality of life, making it easier to enjoy activities, maintain energy, and feel your best.

Research suggests that excessive alcohol consumption can decrease testosterone levels. Some research shows that low vitamin D levels may be linked to lower testosterone levels. Interestingly, testosterone also plays an important role in female health and sexual well-being.

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.

An unexpected natural way to increase testosterone is intermittent fasting. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. Sugar leads to higher insulin, and insulin leads to lower testosterone. The more you cut high-sugar items out of your diet, the higher your testosterone will be.

Furthermore, male distance runners are known for having significantly lower than average testosterone levels140,141. Though that doesn’t change the fact that endurance-type long steady state exercise is very good at lowering testosterone levels and causing chronically elevated cortisol response. When it comes to “cardio” high-intensity interval training (HIIT) fits a testosterone boosting routine like a nose to the head. There is a lot of conflicting evidence when it comes to learning how to eliminate low-T. For instance, whether the consumption of soy products lowers testosterone levels or leaves the number of androgens unchanged is a matter of massive debate online.

This mineral blocks a protein from binding with testosterone. Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. Maintaining the right level of testosterone can be challenging. Healthy women make up to 300 micrograms of testosterone alternative in their ovaries and adrenal glands every day.

“It plays a far more expansive role by supporting cellular signaling, protein synthesis, fat distribution, and cognitive and emotional regulation,” Reeder said. The processes supported by testosterone are involved in everything from muscle maintenance to red blood cell production to energy levels. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep.

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