Testosterone is vital for sexual function and a healthy body, but levels can drop with age. Many men also notice a decline in their libido and may have trouble achieving or maintaining an erection.
A diet rich in nutrients and regular exercise can help boost testosterone and restore a healthy level. Here are 9 ways to increase your natural levels of the man-stuff:
Table of Contents
1. Eat These Testosterone-Boosting Foods
A diet full of nutrient-rich whole foods, including leafy greens, fatty fish, and dairy, can help support testosterone levels. Getting enough magnesium (found in pumpkin seeds, almonds, spinach, and dark chocolate), zinc (oysters, red meat, poultry, beans), and vitamin D (fatty fish, fortified milk) may also help keep testosterone levels within the healthy range.
Testosterone can reduce naturally with age, but it can also be lowered by certain medical conditions or medications. Eating a balanced diet that includes oysters, egg yolks, leafy greens, and fatty fish, as well as exercising, reducing stress, and getting plenty of sleep can help boost low testosterone.
The dietary supplement phosphatidylserine (PS) is also thought to enhance the anabolic response to resistance exercise, but more research is needed. Eggs (particularly whole eggs, containing both the white and yolk) and asparagus are excellent sources of PS. Garlic and onions contain allicin, which has been shown to help lower cortisol levels, a hormone that competes against testosterone in muscle cells, allowing more of the sex hormone to enter the cells.
2. Remove These Testosterone-Lowering Foods
Testosterone promotes muscle mass and bone density, and it affects libido and reproduction in both men and women. When levels dip, you can experience a variety of symptoms, including decreased energy, erectile dysfunction, and swollen or tender breasts (gynecomastia).
Testosterone typically declines with age, but it may also fall due to obesity, insulin resistance, high stress, sleep deprivation, and poor diet. Thankfully, you can increase your levels naturally by consuming the right foods and avoiding certain others.
A well-rounded diet containing healthy fats and proteins is important for testosterone production. However, a low-fat diet can disrupt hormones, especially if it is eaten consistently. Alcohol can also lower testosterone levels and interfere with sperm production, so be sure to limit your consumption. Also, avoid foods packaged in plastic or cans containing bisphenol-A, which is known to interfere with the body’s hormone-making process.
3. Consider These Supplements
The food you eat powers your cells and can affect hormones, including testosterone (Jewell, 2022). Eating a balanced diet full of micronutrients and macronutrients can help promote healthy testosterone levels.
Testosterone plays an important role during puberty in people assigned male at birth and can boost muscle growth and libido, as well as regulate mood and bone density in women. Optimal testosterone is also necessary for a healthy body throughout adulthood.
A number of supplements are available that claim to raise testosterone, typically through a mix of vitamins and herbs like saw palmetto, ginger, ashwagandha, D-aspartic acid, and zinc. These products are different from androgen replacement therapy, a medical treatment that your doctor may prescribe if you have low natural testosterone levels.
A few foods can have a negative impact on your testosterone, so be sure to avoid them. In addition, you should get 7-9 hours of sleep each night to ensure hormone regulation.
4. Intermittent Fast
Testosterone is a steroid hormone that plays a role in masculine development and characteristics, from muscle mass to mood and disease risk. It increases during puberty and then begins to decrease afterward. Optimal levels are important for both men and women.
The food you eat can impact testosterone. A well-rounded diet that focuses on whole, nutrient-rich foods is essential for healthy hormone production and balance.
Avoid high-saturated fats, like those found in butter and most processed foods. Instead, choose fatty fish and vegetable oils. These fats have been shown to increase testosterone.
Stay away from foods containing soy, dairy, and specific fats that have been linked to decreased testosterone. These foods contain phytoestrogens, which are plant-derived estrogens that interfere with the body’s natural hormonal production.
Store leftovers in glass containers rather than plastic ones, as the chemical Bisphenol-A (BPA) can throw off your body’s hormone-making process. Frequent exposure to BPA over six months has been linked with shrunken testicles and low sperm count.
5. Heavy Weight Training and Interval Training
Testosterone is the sex hormone that gives men their male characteristics, such as body and facial hair, deeper voice, muscle growth, and sperm production. It also helps regulate other hormones like estrogen, influencing the overall health and disease risk of males. Healthy testosterone levels are especially important during puberty, but maintaining them throughout adulthood is also critical.
Eating a balanced diet that includes healthy fats, protein, and micronutrients is key to boosting your testosterone naturally. High-fat diets and diets low in protein can lower testosterone levels, while eating more protein can increase them. Whey protein has been shown to boost testosterone more than soy protein.
Regular exercise can also improve your testosterone, and studies have found that moderate-intensity resistance training like weightlifting or cycling increases the hormone the most. Compound exercises that work multiple muscle groups, such as squats or bench presses, are most effective. HIIT workouts that involve short bursts of intense activity followed by brief recovery periods can also help boost testosterone levels.
6. Detox Your Liver
Testosterone is the male sex hormone, and it impacts muscle strength and energy levels, bone density, mood, and libido in men (women make smaller amounts through their ovaries). When testosterone drops below normal, symptoms may include fatigue, lack of motivation or emotional clarity, low libido, and decreased body hair growth.
A diet high in protein, healthy fats, vitamins, and minerals plays a role in healthy hormone production. Avoid trans fats and omega-6 fatty acids, which can lower testosterone levels. Instead, eat lean meats and fish, whole grains, and nuts and seeds.
Exercise also increases testosterone, but the effect can vary based on what type of exercise and how hard you work out. In general, though, El-Zawahry says that resistance training is the most effective in raising testosterone, and he recommends doing it at least three times per week along with aerobic exercises to reduce excess body fat. Sleep, too, is important for hormonal balance. Research suggests that getting at least seven hours of sleep each night is linked to healthy testosterone.
7. Reduce Stress
Testosterone levels naturally decline over time as you age, but poor lifestyle choices can accelerate that process. Eating a well-rounded diet of healthy fats, protein and nutrient-rich fruits and vegetables can help boost testosterone levels.
Getting plenty of exercise is also vital for healthy hormone production. Resistance training like weightlifting can raise testosterone levels, but so does high-intensity interval training that alternates between short bursts of intense activity and periods of rest. Moderate-intensity cardiovascular exercise, such as jogging or swimming, can also raise levels, but not as much as the aforementioned resistance and interval training.
Avoiding trans fats and limiting omega-6 fatty acids (which can be found in vegetable oils, fast foods, processed meats and some nuts) has also been shown to improve testosterone. Smoking may reduce levels, but research is mixed. Moderate alcohol intake does not appear to lower testosterone, but excessive consumption can result in shrunken testicles and low sperm count.
8. Get Some Sun
Getting enough good-quality sleep helps keep hormones balanced, including testosterone. Aim for seven to eight hours each night.
Eating a well-rounded diet of healthy fats, lean proteins, nutrient-dense fruits and vegetables, and whole grains supports the normal production of testosterone and other hormones. Nutrient deficiencies such as zinc, magnesium and vitamin D can also lower testosterone levels.
Exercise improves cardiovascular function, builds muscle mass and reduces body fat, all of which boost testosterone. But the type of workout matters, as well. Research shows that men get the greatest testosterone boost after weight training and interval training, while focusing on upper-body exercise such as arm lifts may not increase test levels as much.
Stress reduction techniques like mindfulness and meditation help reduce cortisol levels, which can suppress testosterone. Also, exercising the lower body in addition to the arms and legs is more effective for increasing testosterone than working only the upper body.
9. Get Quality Sleep
Many men with low testosterone are looking for ways to increase it. Unfortunately, there’s no one-size-fits-all solution. However, there are several things you can do to improve your levels naturally. First, eat a well-rounded diet that’s high in protein and healthy fats. Avoid eating too much sugar, processed foods, and junk food. Second, get enough exercise. Exercise can help you reduce your body fat percentage, which has been shown to increase your testosterone levels. Aim for a combination of resistance training and endurance exercises. Start with larger muscle groups, like the chest and shoulders, and then focus on smaller muscle groups, such as triceps and biceps.
Also, try to minimize stress in your life. Chronically elevated levels of cortisol can suppress your body’s natural production of testosterone. Finally, make sure to get quality sleep. Insufficient sleep has been linked to lower libido and decreased testosterone. In addition, the amount of time you spend in REM sleep has been found to be particularly important.