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How to Increase Testosterone Levels: Do Natural Remedies Work?

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How to Increase Testosterone Levels: Do Natural Remedies Work?



You can also consult a urologist to get an effective solution on how to increase testosterone levels quickly. Foods with copious amounts of saturated oils and fats can cause insulin resistance which is closely related to decreased levels of Testosterone. Insulin resistance leads to increased fat deposition in the body and an overall increase in weight. Trade your daily saturated oils with a Mediterranean-style diet loaded with healthier olive oils, avocados, and eggs. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program.


Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Interestingly, testosterone also plays an important role in female health and sexual well-being. When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity.


This not only benefits mental clarity but also supports better sexual confidence and performance. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. In combination with estrogen, testosterone helps with repairing reproductive tissues, growth, and maintaining sexual behavior. Too much testosterone, however, can cause symptoms such as excess body hair or deepening of the voice. Anyone concerned about their testosterone levels should see their doctor for a testosterone test but also to discuss lifestyle changes and whether testosterone therapy or supplementation may help. According to one 2022 study, chronic alcohol use can lead to low testosterone levels due to the effects it has on the body, including hormonal reactions and cell damage. The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels.


Cortisol can also "compete" with testosterone, attaching to the same cellular receptors that testosterone usually binds to, making testosterone less effective. She has authored numerous book chapters and articles that have been published in top journals and she has been invited to present her research at national meetings. Extra virgin olive oil (EVOO) is known to have many heart health benefits, but there is also some evidence that it can boost testosterone.


Sprinting works your legs and glutes (the largest muscle in the body), and are an amazing explosive exercise to lose weight and increase your speed. It’s also important that you make sure you’re eating enough of each macronutrient. Eating too much of one and not enough of the other is harmful to your testosterone.


So, what does a diet that supports higher or healthier testosterone levels look like? Ahead, six eating tips that hormone and holistic health experts recommend for keeping your T humming along. For example, this 2003 paper showed that when researchers decreased subjects’ testosterone levels from average (600 ng/dl) to below average levels (300 ng/dl), they saw a dramatic 36% increase in fat mass. Hit the gym and you could definitely see your testosterone levels get swole. One study (16) found that people who exercised regularly had remarkably higher levels of testosterone. High levels of stress can ramp up your appetite, leading to weight gain (11)—and the accompanying body fat isn’t good for your health. When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate.


Testosterone development starts before birth and assists in the development of the male sex organs. Anyone who suspects low testosterone is due to prescribed medications should bring these concerns to their doctor’s attention. According to one 2021 study, statins, which are medications that lower cholesterol, may partially operate by reducing testosterone. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist. In fact, just believing you’re a winner is correlated with higher testosterone (45).


Although the research is mixed, some studies have linked trt symptoms to prostate cancer, breast cancer, and obstructive sleep apnea. In fact, posing in a power position for 2 minutes can lead to a 20% increase in your salivary testosterone and a 25% reduction in cortisol (64). Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52). If you can’t get enough sunlight due to where you live or your lifestyle, consider taking a vitamin D supplement. Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters.

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