13 Top Testosterone-Boosting Foods

How to Increase Testosterone Levels: Do Natural Remedies Work?

At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone. A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies. Researchers found that D-aspartic acid for testosteron enantat vorher nachher (bigteam.es) testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus.

Testosterone in men is responsible for more than just sexual and reproductive functioning. That said, it is important to know of ways to naturally increase testosterone as it helps maintain and develop muscle mass, red blood cell levels, bone density, and overall well-being. Thus, this does support the idea that increasing your testosterone levels to the higher range naturally may very well enhance muscle growth. Cardio’s great for heart health, but if you’re looking to up your T levels, you’ll want to focus on strength training to burn fat, increase lean muscle mass and boost your confidence. A 2006 study (17) found men who did strength/resistance training 3 days a week for 4 weeks saw increased testosterone levels right after the workout and over time.

So, prioritize getting a full night’s sleep and minimize any behaviors that could wake you up during the second half of the night (more on those soon) to ensure optimal testosterone production. Sleep is essential to many things in life, including testosterone production. Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep. Most men need 300 mg of magnesium daily, which can be consumed naturally through dark leafy greens, nuts, and seeds. Your doctor might recommend a supplement if you don’t eat various plant-based foods and a blood test reveals a deficiency.

In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). It’s no surprise that being overweight has negative consequences on your body’s ability to support high testosterone levels (1). There’s some evidence that zinc and vitamin D3 may help raise T levels minimally, Dr. Brahmbhatt says.

Today, low testosterone is on the rise, and it’s even more common to see it in young males. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive. Hormones in fat cells can inhibit testosterone production by increasing estrogen, which affects the pituitary glands that signal to the testicles how much testosterone to make. On the other hand, “When you’re going negative in your caloric balance, your testosterone is going to drop,” Hackney says. Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha. More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. Eating a healthy diet will also help you maintain or lose weight, which will also boost testosterone.

Thanks to a mix of modern stress, environmental exposures, and plain old aging, more men are hitting their 40s and 50s feeling like shadows of themselves — and many don’t even know why. Full benefits may take up to 3 months, as consistent use supports long-term results. The researchers suggest the stress response in the male study participants resulted in aggression, emotional inhibition, and rumination, and this could explain the differences in the sexes. Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism. Consult with a healthcare provider to see if taking supplements is an option for you. Checking in with a provider before starting any supplement is important so you avoid negative interactions with other supplements, medications, or conditions. Moderate intensity endurance training leads to increases in testosterone (48).

This ingredient is essential for muscle gain, improving strength, and boosting overall vitality. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. You can also boost the hormone naturally through dietary and lifestyle adjustments.

This is especially true for athletes or men who engage in weight lifting. In 2025, clinics like AlphaMan, a men’s health center specializing in hormone optimization, are rethinking how testosterone therapy fits into modern masculinity. Because when it comes to low testosterone, the stakes extend far beyond the gym. Even high-performing men balancing careers, families, and fitness can find themselves battling unexplained fatigue, diminished focus, low libido, and persistent sluggishness despite adequate rest. Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. The hormone’s low levels can impact physical performance and quality of life.