Best Foods to Naturally Increase Testosterone Levels
6 Evidence-Based Methods to Increase Testosterone Naturally
Nutrients from these food groups are essential for the synthesis of hormones. Research published in the American Journal of Clinical Nutrition highlights the importance of a diet that includes all three macronutrients in maintaining healthy testosterone levels. Testosterone is an important hormone for a healthy and strong body. It is responsible for muscle size and strength, bone mass, fat distribution, red blood cell production, and sex drive. If you have low testosterone levels, you may be wondering how to naturally increase testosterone without the use of medication.
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. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. Healthy testosterone levels are important for both men and women.
In addition to increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength. 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. The findings suggest that structured, alternate-day exercise routines, including squats, crunches, and high marches, may enhance muscle strength and bone mineral density in women through testosterone modulation. Given testosterone’s importance in female physiology, our study provides practical implications for designing exercise regimens that optimize hormonal balance and musculoskeletal health. While changing your diet and lifestyle can positively impact your testosterone levels, evidence suggests that the use of certain supplements may help balance your hormones and support healthy testosterone production.
You may have a condition called hypogonadism if your levels are lower than that. Whole eggs contain cholesterol, which your body needs to make testosterone. A study published in 2020 followed young men on a weight training program over 12 weeks. The researchers found that men who ate eggs daily increased their testosterone levels. Research has shown that consuming milk and other dairy products protects against low testosterone levels.
Future research should further refine integrated exercise approaches to optimize hormonal regulation and enhance musculoskeletal health outcomes in women. To ensure the diversity of our study population, we enrolled females of various ages, socioeconomic backgrounds, and professions. However, to maintain inclusivity and equity, we established specific inclusion criteria at the outset.
The critical hormone for male health influences everything from muscle mass and bone density to libido and mood. If one of those dips, flags or doesn't come through as it did when you were younger, you may crave a boost. While synthetic solutions are available, they often come with unwanted side effects, leading many to explore natural alternatives. Before resorting to testosterone therapy, you may consider shedding a few pounds to help increase your testosterone levels naturally. We know that low testosterone levels are common in overweight men, but one study examined whether losing weight can increase the body's production of testosterone. Researchers found that weight loss can indeed reduce the prevalence of low testosterone levels in overweight men by a whopping 50%. In addition to lowering testosterone production, chronically elevated cortisol levels can increase food intake, lead to weight gain, and increased belly fat.
Also, testosterone affects women differently than men and they naturally have lower amounts of it. Dr. Honig warns against taking supplements claiming they can boost testosterone levels. "There is no regulation of supplements by the Food and Drug Administration (FDA) and there is no proof that they actually work," he says. In fact, they can potentially be dangerous because you don’t know exactly what blood tests for testosterone (https://renewmespa.com)’s in them and how they will impact the body, he explains.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. Applying a testosterone gel or cream to the skin is currently the safest way to deliver an effective dose of testosterone to a woman.
Additionally, you may consider supplements to increase testosterone levels which may in turn, also improve your overall health and wellbeing. Ginger and onion may be the hidden gems of these natural ways to increase testosterone. Ginger improves nitric oxide count and blood flow, which puts your body in the "mood." In a University of Tikrik study, consuming ginger raised testosterone by 17%. Another study found that adding onion juice to rodent feed increased testosterone levels by almost 200%. There aren’t any studies of the effects of onions on human hormones, but with such significant effects in rodents, it’s worth adding to your diet. Consuming adequate protein also supports satiety, so eating protein-rich foods may reduce cravings for processed and high-fat foods. Additionally, "eating enough protein helps maintain muscle mass and regulate the stress hormone (cortisol), which can suppress testosterone," says Lane.
Just 30 minutes of walking, liftingweights, or doing push-ups can help. The good news is that small changes in your daily life can make a bigdifference. You don’t need expensive treatments or complicated dietsto start feeling better. "A diet high in green leafy vegetables, beets, and citrus fruits and melons is a great way to raise the production of testosterone," says Gersh. It’s also worth it to note that drug use and overconsumption of alcohol can also decrease testosterone. In fact, just one week of restricted sleep has been shown to cause hormonal imbalance in men (11).
