About Company
Boost Testosterone Naturally: Diet, Exercise & Lifestyle Tips
6 Simple and Basic Steps to Naturally Increase Testosterone Men’s Health Clinics
But even if these tactics don’t improve your testosterone, they’ll likely still benefit your health. Let’s explore evidence-based ways to increase your testosterone levels. A common treatment for hypogonadism is testosterone replacement therapy (TRT).
Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term. Obesity is also linked to decreased testosterone levels, so it’s important to maintain a healthy weight in order to encourage normal production of the hormone. Weight loss with both high-protein and high-carbohydrate diets for those who are overweight or obese has been shown to boost testosterone. And weight loss can also help those with sleep apnea boost their testosterone levels (we summarize what the science says about taking testosterone if you have sleep apnea here).
More than 90 percent of men with advanced liver disease also have low testosterone. In rare cases when neither therapy works, we can consider increasing the FSH level as well with injections of the FSH substitute hMG. Everyone can benefit from an unbiased, listening ear now and then. I’ve referred many patients to see a therapist whose concerns resolve without testosterone therapy.
Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. Testosterone is a hugely important hormone — not just for men’s health and not just for your sex life. It’s responsible for everything from body fat distribution to muscle mass to bone strength, and having low levels can impact your mood, libido, and sleep. Exercises such as weight lifting, resistance training, and endurance running are beneficial in this case as they decrease excess body fat which decreases estrogen and raises testosterone. 20 minutes of exercise done at least four times a week will increase hormone production. The secretion of testosterone naturally declines with age, malnutrition, and illness in both men and women – though more apparent in men. Naturally increasing testosterone should be the first step for testosterone replacement before taking synthetic hormone replacement drugs.
One 2016 study found that stressful events contributed to erratic changes in testosterone levels in males. According to a 2016 study, men who are obese have 30% lower testosterone cypionate muscle growth (https://artecom-event.de) levels compared to men who are lean. Maintaining a healthy weight is key for overall long-term health.
Rich in natural phytochemicals like flavonoids, they protect sperm from harmful external factors. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. More research is needed, as other studies, such as one from 2023, yield conflicting results.
They’ll discuss with you reasons for these symptoms and will order blood tests to see if your testosterone is low. There’s some evidence that zinc and vitamin D3 may help raise T levels minimally, Dr. Brahmbhatt says. But, you usually don’t need a supplement unless you have a vitamin deficiency.
Low testosterone (also called hypogonadism or low T) affects 40% of men age 45 and older, according to the Cleveland Clinic. It can cause weight gain, fatigue, bone loss, depression, and even cardiovascular problems like heart attack and stroke. Fenugreek seed extracts, as well as ashwagandha roots and leaves, have been shown to have the biggest positive impact on testosterone levels. But more research on the supplements is needed to say for certain how safe and effective they are in increasing testosterone. Research suggests that certain supplements may aid in increasing testosterone levels. Having too much alcohol can lead to lower testosterone levels (it can also cause erectile dysfunction), so it is best to drink in moderation. There are testosterone receptors all over the body, including the brain and the heart.
