5 Science-Backed Ways to Increase Testosterone Naturally

Testosterone: 15 Best Foods To Eat for Better T-Levels

Testosterone is the main male sex hormone, produced mainly in the testicles. Quite simply, if we didn’t have testosterone, we’d all look distinctly prepubescent. 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.

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It’s responsible for everything from body fat distribution to muscle mass to bone strength, and having low levels can testosterone cause fever (cosmedclinic.co.in) impact your mood, libido, and sleep. If you’re wondering how to boost testosterone naturally, the answer often begins with what’s on your plate. A consistent intake of specific nutrients found in everyday foods can help elevate your levels and keep your body functioning at its best. While many turn to quick fixes or synthetic options, the truth is you can increase testosterone naturally by fuelling your body with the right nutrients. In this blog, we’ll explore the best foods to increase testosterone, what makes them so effective, and how to build a sustainable, testosterone-boosting diet that works with your lifestyle. But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested.

Sleep plays a vital role in hormone regulation, including testosterone. During deep sleep, the body undergoes critical processes that support hormone production. Whole foods, like fruits, vegetables, and whole grains, provide important nutrients that support hormone levels. Foods high in zinc and vitamin D, like spinach, beans, and fatty fish, can aid testosterone production. Try to limit alcohol to moderate levels for better hormone balance and improved health. In men, testosterone production occurs mostly in the testes, with small amounts produced by the adrenal glands. Levels of testosterone peak during adolescence and early adulthood, then gradually decline with age.

After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t. 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. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. Research suggests that excessive alcohol consumption can decrease testosterone levels. High exposure to estrogen-like chemicals may also affect testosterone levels.

For example, exercise has been shown to increase testosterone in elderly males, as well as well-trained young men (3). Reducing toxin exposure, drug use, and alcohol can also increase testosterone, as well as addressing nutrient deficiencies like zinc and vitamin D (4,5). Proper hydration is essential for overall health and hormone balance. Aim to drink plenty of water throughout the day to support metabolic processes and maintain healthy testosterone levels. If you think your testosterone levels may be low, it’s helpful to know the signs as well as possible ways to increase testosterone, including natural methods. It’s also important to know the risks and side effects of both testosterone therapy and supplements claiming to help boost testosterone. Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally.

A study published in 2021 of middle-aged and elderly men in Taiwan drew a similar conclusion. Fortified milk is also a key source of vitamin D, which is essential for testosterone production. So, if you boost your testosterone levels and sex drive, your vibrant sex life will, in turn, boost your testosterone, relieve stress, and reduce symptoms of low testosterone. One of the most comprehensive, natural ways to increase testosterone is consuming coconuts or coconut oil. Coconut is a saturated fat that generates healthy cholesterol while reducing body fat, boosting metabolic rate, and improving cognitive abilities—all of which can help ease symptoms of low testosterone.

So, if you don’t get enough sleep at night, your body won’t get the chance to produce enough testosterone. Certain conditions that are bad for your overall health also spell trouble for your testosterone levels. Research suggests a few natural testosterone-boosting supplements. Your testosterone during the day can dip as much as 15 percent if you’re sleeping as little as 5 hours (19).

Additionally, all participants were closely monitored to adhere to a uniform diet plan. The participants were instructed to follow the same exercise regimen at the same time of day, with samples collected in the morning to mitigate the impact of natural hormone fluctuations throughout the day. We are dedicated to furthering the causes of diversity, equity, and inclusion in science, research, and healthcare. This was a two-armed parallel design, single-blinded, randomized controlled trial conducted at Aadil Hospital Defense, Lahore, from 14th March 2022 to 21st February 2024. The participants were asked to report at the Aadil Hospital, where they underwent initial screening and blood profiling by a gynecologist.

It will often take at least two measurements to assess your testosterone levels as blood levels often change throughout the day. For example, your highest levels are typically in the morning and then tend to taper throughout the day. Testosterone is a sex hormone found in both men and women which plays an important role in the health of your body and mind. It’s why you stand at attention in the early morning hours, and why libido is likely lowest in the evening hours. Because of this rhythm, healthy T levels are dependent upon adequate and consistent sleep.