How to Naturally Increase Testosterone, According to Science

How to Increase Testosterone Levels: Do Natural Remedies Work?

While you can take boron in supplement form, foods like avocado and prunes can provide almost as much per serving. However, the testosterone-boosting effects of fruit are usually modest and not immediate. Most research on fruits and testosterone involves long-term consumption rather than short-term boosts.

Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. 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.

However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. In fact, according to the NHS, testosterone levels decline slowly by around 1–2 per cent each year from the age of around 30–40. This is why it’s important to give your T-levels some attention every now and again. It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone. This is especially true if you are beginning any new supplement for increased testosterone.

While lifestyle changes like moderating alcohol and quitting smoking are necessary for maintaining testosterone levels, another important factor is what you eat. These are the top foods to add to your diet if you want to elevate your testosterone levels to a healthy range. “If someone’s body isn’t producing enough testosterone, they will likely be on testosterone therapy indefinitely after starting it,” says Dr. Eisenberg. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep.

However, it’s important to remember that we don’t have human studies to draw any conclusions about the extent of the relationship between selenium and testosterone. Regardless, eggs are highly nutritious and contain other testosterone-friendly nutrients. One smaller study found that eating the whole egg will be better for testosterone levels than egg whites.

Exercising is beneficial for naturally boosting testosterone levels, says Mary Samplaski, MD, urologist with Keck Medicine of USC. She says that the most recent research surrounding exercise and testosterone is based on one hour of cardio, or aerobic exercise, such as running or brisk walking, three times a week. Testosterone effects males in many ways, including regulating sex drive, building bone mass, muscle mass, and strength, and the production of sperm. Because testosterone therapy is not suitable for everyone, the best way to increase testosterone levels is naturally. Many vitamins are important for optimum health and testosterone levels, such as vitamin D.

While the conversion is essential to the synthesis of sperm, the overproduction of aromatase can cause testosterone levels to drop below the expected value for your age. Foods that are high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels. These include oysters, lab tests crp shellfish, fatty fish, eggs, leafy greens, cocoa, and more.

Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. You can also boost the hormone naturally through dietary and lifestyle adjustments. Testosterone levels naturally decline between ages 30-40, and may also be caused by certain medications, conditions, and injuries.

[21,22] Interestingly, the effect was stronger in participants with European ancestry. Research suggests that certain supplements may aid in increasing testosterone levels. Research has shown that consuming honey may increase testosterone levels. This may be because the chemical compounds in honey help cut back on damage to the Leydig cells, which are the testicular cells responsible for producing testosterone. Men who are overweight or have obesity tend to have lower testosterone levels. Talk with a healthcare provider about what a healthy weight looks like for you and how to achieve it. Focusing on getting meaningful and adequate sleep can be a natural way to increase testosterone.

If you’re getting your testosterone levels checked, you may be wondering if they can ever be too high. This can certainly happen, says Dr. Eisenberg, though it is rare. Typically, he says, this only occurs if a male is supplementing with too much testosterone, as having too much testosterone is not something that tends to happen naturally. There is not enough data to suggest an exact number of whole eggs to eat per day to raise testosterone. However, the males in this study ate three whole eggs immediately after each of their thrice-weekly resistance training sessions. Avocados are also rich in healthy fats, which support hormone production.