8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Are testosterone-boosting supplements effective? Not likely, says new study

However, there is not enough evidence to confirm their effectiveness. Maca’s libido-enhancing properties occur after prolonged supplementation, rather than immediately after a single dose. More research is needed to determine how maca works in the body to increase libido non-hormonally.

Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels. Consult a healthcare provider with any concerns about your hormone levels. A review published in 2019 found that onions may help male testosterone levels. The study authors found that onions increase the production of luteinizing hormone, enhance the antioxidant defense mechanism in the testes, and defend against inflammation and insulin resistance. More clinical trials are needed to determine how onion can increase testosterone levels in humans.

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. This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death.

While this had a positive effect (spurred on by research), the downside was that a lot of technically true statements could be made. Using rat studies, single case studies, and petri-dish studies, it becomes easy to make grandiose claims that don’t pan out in an actual human body. Now that we’ve debunked a lot of the hype surrounding both supposed muscle-building and testosterone-boosting supplements, you may be wondering if supplements in general are useless. Zinc and magnesium (both part of the ZMA formula) are frequently recommended as testosterone boosters for athletes.

Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. Testosterone replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men. In the testosterone group, men preferred the smaller-sooner option (SSO) overall as compared to the controls. With an increasing delay, decision-making took more time, and SSO were more frequently selected. In the testosterone facial hair group, the SSO selection occurred at a higher level with a six-second delay as compared to other delay levels. Impulsive individuals typically choose the first scenario, a behavior known as steeper discounting. The study participants were all men due to the high prevalence of sexual compulsion and crime in this population compared to women.

A doctor could also recommend hormonal contraception and fertility treatment. The following tables show typical levels of total testosterone in children and adolescents. Doctors measure testosterone in nanograms per deciliter (ng/dl). An excellent source of foods that raise testosterone, milk products can offer you vital nutrients like calcium and vitamin D. However if you are lactose intolerant or vegan, plant milk is suitable to meet your daily nutritional requirements. In fact, most insurance companies cover all forms of testosterone replacement therapy, which means you’ll only need to cover the co-pay. Co-pays can range anywhere from $30-$100 per month, depending on your location, treatment protocol and insurance plan.

But another study indicated that a similar approach makes no difference to testosterone levels in males who eat enough zinc. Another testosterone supplement is an extract from a plant called Tribulus terrestris. As such, there is no evidence that this ingredient can directly boost testosterone production. Testosterone supplements, or ‘testosterone boosters’, tend to be used when testosterone replacement therapy is not possible. Testosterone supplements include the use of controlled substances like androstenedione and androstenediol, as well as over-the-counter remedies like dehydroepiandrosterone (DHEA) and D-aspartic acid (DAA). They may also contain plant extracts, herbs and other nutrients deemed to increase the production of this hormone.

A review of dozens of clinical trials showed that DHEA supplements do increase blood testosterone levels in men and women. Researchers have looked into whether it helps with menopause symptoms, erectile dysfunction, and mental and physical signs of aging, but results have been mixed. The hormone also plays an important role in sex drive, bone mass, body composition, muscle mass and strength, voice timbre, and sperm production. Read on to learn about your diet’s role in testosterone levels and what else can increase or decrease the hormone. This website is a repository of publicly available information and is not intended to form a physician-patient relationship with any individual. The content of this website is for informational purposes only. The information presented on this website is not intended to take the place of your personal physician’s advice and is not intended to diagnose, treat, cure, or prevent any disease.

By contrast, endurance exercises like cycling for hours or running marathons can actually reduce your testosterone level. These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body’s natural production of testosterone. Some lifestyle changes and healthy habits can also boost your testosterone. The brain appears to process sexual and monetary rewards through common circuitry. Thus, sexually-induced appetitive motivation could trigger impatience in multiple areas, which reflects in delay discounting. The rise in testosterone levels when men were presented with erotic stimuli indicated a phylogenetically conserved mechanism to regulate behavior that can maximize reproductive fitness. The study used testosterone gel application to increase serum testosterone levels to resemble physiological endocrine responses.