Testosterone: 15 Best Foods To Eat for Better T-Levels

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Testosterone levels naturally decline between ages 30-40, and may also be caused by certain medications, conditions, and injuries. Common symptoms of low testosterone include lower libido, reduced sperm count, erectile dysfunction, and increased body fat. Excess body fat, especially around the abdomen, can lead to lower testosterone levels. By maintaining a healthy weight through a balanced diet and regular exercise, you can support hormone production. Eating good-quality protein sources also promotes satiety and helps prevent overeating. Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc.

Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). A 4-week 2007 study showed that strength training increased testosterone (5). These may include lifestyle changes like losing weight, improving your nutrition, exercising, managing your stress, and getting more sleep. Testosterone boosters and supplements, while popular with consumers, have little strong evidence to support their use.

A study by the Journal of Clinical Endocrinology and Metabolism found that men who ate more than 100g of fat per day for 2 weeks had significantly higher levels of free testosterone. This is because fats reduce globulin, the hormone that binds to, and reduces T. The idea of a Ron Swanson “manly” burger may have some truth behind it. Healthy fats are a natural way to increase testosterone quickly and effectively. There are several methods of testosterone therapy, so the type that you use depends on what your doctor thinks is best for you. Any of these treatments should bring your testosterone levels back to where they should be. Testosterone is also produced in the ovaries and adrenal glands, which are the organs above the kidneys.

A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That means you want to find ways to naturally relieve stress to keep your testosterone levels up.

Incorporate foods such as avocados, olive oil, and nuts into your meals. High levels of stress increase cortisol, a hormone that negatively impacts testosterone. Engage in relaxation techniques such as meditation, yoga, or deep breathing exercises to manage stress effectively. It’s no surprise that having too much body fat is damaging to your overall health and testosterone production (49). This is common in bodybuilders when they’re prepping for a show who achieve drastically low levels of body fat (hovering around 5%).

Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fish or fortified milk and cereal products. Many people may turn to vitamins and supplements to boost testosterone. However, some studies have found that despite claims of such supplements boosting testosterone, only a small percentage actually do. So, if you boost your testosterone levels and sex drive, your vibrant sex life will, in turn, boost your testosterone, relieve stress, and reduce symptoms of low testosterone.

One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels.

Delve into the intricate science of achieving optimal levels, uncovering strategies to naturally reach the coveted 1,000 ng/dL mark. Men who are overweight or have obesity tend to have lower testosterone levels. Talk with a healthcare provider about what levels of testosterone is considered low a healthy weight looks like for you and how to achieve it. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control. Focusing on getting meaningful and adequate sleep can be a natural way to increase testosterone. According to a 2016 study, men who are obese have 30% lower testosterone levels compared to men who are lean.

Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. However, low testosterone in men has especially become a major health issue today. If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. Here are eight evidence-based ways to increase your testosterone levels naturally.

After 12 weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites. If you have low testosterone (known medically as hypogonadism), including these 13 foods may bring testosterone levels closer to where they should be for your age and sex. Avoiding alcohol and cigarettes, exercising, and getting ample sleep will further enhance the testosterone-boosting effects of these foods. There are some tell-tale signs that one’s testosterone levels may be low. Someone with low testosterone may experience a decrease in energy, low sex drive and may experience erectile dysfunction, says Dr. Honig. However, he adds, the only way to know for sure if your testosterone levels are low is to see your doctor for a blood test. Abnormal testosterone levels can affect healthy sperm production, sex drive, as well as your ability to achieve and maintain an erection and ejaculation.