6 Evidence-Based Methods to Increase Testosterone Naturally

Top Lifestyle Changes to Boost Testosterone Levels for Men Health Articles

Zinc and magnesium are essential minerals for testosterone production. A deficiency in these minerals can lead to lower testosterone levels. Research in the Journal of Nutrition showed that supplementing with zinc and magnesium could help increase testosterone levels, particularly in those who have deficiencies.

Sure it has all the evidence-based teachings that are already well-known in this field, but also a TON of new and somewhat revolutionary info. The THOR Testosterone Training program should be a definitive answer to most of them. It’s a complete training focused encyclopedia of how to EXACTLY train in a way that maximizes the amount of exercise-induced long-term testosterone adaptations. The TestShock program has its own training section, which is good and definitely delivers more than great results, but it takes a high-level view of training and often spans a variety of training related questions. Going to the gym with no energy and when you’re still recovering from the previous workouts does very little to your progress and only negatively affects the hormonal response. It seems to be in fashion now in the fitness circles to claim that overtraining would not exist. Sure, those guys claiming that are usually on steroids or don’t really know how to really work hard enough to really need recovery.

In males, zinc controls testosterone levels and also helps in sperm production. Having a healthy sex drive is linked to feeling physically and emotionally healthy, so it’s no surprise that the foods you eat play a role in boosting your sex life. While foods that increase sex drive can play a role in a robust sexual desire, most of the research has less to do with libido and more to do with sexual performance.

Eating a healthy diet will also help you maintain or lose weight, which will also boost testosterone. Testosterone concentration is 50% lower in those who are obese compared to those with a normal body mass index (BMI). Research has found after eight nights of getting five hours of sleep a night, testosterone levels are reduced by 10% to 15% in young healthy men. And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours. Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while we’re sleeping.

According to a 2021 review, ginger also bolsters sperm quality, LH, and FSH (32). Protein doesn’t have to exclusively come from meat, either; plenty of seeds, nuts, and tofu pack a strong protein punch. RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night.

But research hypothesizes that circadian rhythm disruption may lead to lowered testosterone levels. 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. Luckily, many of the ways to boost testosterone naturally include improving your sleep or doing behaviors that indirectly improve your sleep.

With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. According to findings, taking a daily ginger supplement for three months increased testosterone levels by 17 per cent in a group of 75 adult male participants with fertility issues. King of the veg patch, cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones. Healthy men took 500mg daily for a week at Rockefeller University; their oestrogen levels halved, making testosterone more effective. These are the 15 best foods to help boost your testosterone levels naturally. Increased testosterone offers the potential for more muscle, true, and this can be effective.

Below, we’ll explain how you can increase your testosterone naturally and how the RISE app can help. And while testosterone supplements and replacement therapy do exist, they’re not always successful, more research needs to be done into the risks, and they can creatine lower testosterone come with side effects — including messing up your sleep. So that’s what I did to double my testosterone levels in three months. I’m still at pretty much this whole regimen five months later, and I don’t see any reason for stopping. During the day I tried to snack on testosterone-healthy foods like nuts, pumpkin seeds, and broccoli. I know Swanson wouldn’t approve, but for lunch each weekday (and sometimes on Saturday) I ate a salad. I packed as many T-boosting foods as I could into this thing.

Soy contains these compounds called isoflavones (genistein, daidzein, and glycitein) which act as phytoestrogens (plant estrogens) in the human body. They’re structurally similar to the principal female hormone, estrogen, and are believed to have similar effects in the body. Since high estrogen level in men is almost always a direct route to lowered testosterone levels, eating soy – which contains estrogenic compounds – is often blamed for lowering testosterone. It’s also seen in couples that on the nights that there is “sexual activity”, testosterone levels are significantly higher than on the nights that they don’t have sex29. One of the many findings in the Baltimore Longitudinal Study on Aging was that in men over 60-years of age, those with a higher level of sexual activity had significantly greater serum testosterone levels30.

GLASGOW, United Kingdom, May 15, 2025 (GLOBE NEWSWIRE) — For many men, there’s a silent battle happening within their own bodies—one that often goes unnoticed until it starts to impact daily life. From feeling drained by midday to struggling with motivation in the gym or noticing a dip in performance, the root cause could very well be low testosterone. Yet, it’s a subject that tends to be brushed aside or misunderstood, leaving countless men searching for solutions. As testosterone naturally fluctuates over time, it’s easy to overlook how it affects everything from energy levels to confidence. Understanding this challenge and finding the right approach is more important than ever. If sunlight exposure isn’t possible, consider taking Vitamin D supplements. You may want to check your Vitamin D levels through a blood test.