Lifestyle strategies to help prevent natural age-related decline in testosterone

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

Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications. A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. Onions and garlic are your allies in the kitchen and in the bedroom.

Honey is thought to aid with the production of testosterone by enhancing the efficiency of testosterone-producing Leydig cells. It may also boost levels of luteinizing hormone (LH), which triggers the production of testosterone in the testicles. Direct evidence linking onions to testosterone levels is limited. However, onions contain numerous beneficial antioxidants and compounds like sulfur that have been shown to support reproductive hormone balance and overall vitality. However, there is no evidence to prove that testosterone therapy raises testosterone in healthy males.

However, it’s important to consult your healthcare provider before incorporating any new supplements into your regimen. Testosterone, the primary androgen in the human body, plays an important role in physical development, repairing bone and tissue, and building muscle mass. While it’s considered a “male” sex hormone, every gender synthesizes and needs some amount of testosterone. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control.

Moderate amounts of alcohol are thought to have no effect on testosterone, but too much alcohol consumption can cause weight gain and has been linked to low testosterone levels. Testosterone boosters are either prescription medications or dietary supplements intended to raise your testosterone levels. The supplements are marketed to males and females as a “natural” way to increase the male sex hormone testosterone in the body. Little scientific evidence exists that these supplements raise testosterone levels or provide benefits like increased energy or sexual function.

Medically reviewed on Feb 17, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields. The InsideTracker Ultimate + Subscription plan will tell you whether or not your total and free testosterone and SHBG are optimized and provide more personalized recommendations on how ways to boost testosterone for men improve them. Ashwagandha is an adaptogenic herb derived from the roots of the Withania somnifera plant. It’s an integral component of Ayurvedic medicine and is linked to reduced stress. As a staff writer at InsideTracker, who delves deep into the world of health and wellness, translating complex scientific insights into engaging and actionable content for readers.

Maintaining a healthy weight is key for overall long-term health. The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being. Low levels of testosterone also affect sexual function, causing reduced sex drive, fewer erections, and infertility. Most testosterone release happens while you’re sleeping, meaning that sleep has a direct effect on your testosterone levels. Data show that getting less than eight hours of sleep can reduce a man’s testosterone levels by as much as 15% the next day.

DHEA (dehydroepiandrosterone) is a precursor sex hormone to testosterone. Taking it, especially after a workout, may increase free testosterone levels. Many people may turn to vitamins and supplements to boost testosterone. However, some studies have found that despite claims of such supplements boosting testosterone, only a small percentage actually do.

But there are a lot of misconceptions about what the treatment can and can’t do for you. A clinically dosed blend featuring KSM-66® Ashwagandha, Shilajit, DIM, and Zinc to optimize testosterone levels, fertility, mood, and vitality. † Irwin Naturals products are made from a combination of naturally derived ingredients, which have gone through various levels of processing, as well as quality ingredients from other origins. Many so-called testosterone products offer extravagant claims of increased potency that, when tested, do not stand up.

Testosterone performs many essential functions necessary for the male body systems to work correctly. According to Harvard, without this significant sex hormone, a male would not go through puberty, get a deeper voice, grow facial and pubic hair, or experience the development of the penis and testes. Don’t settle for vitamin supplements wrapped in a fancy bottle and sold as a dubious testosterone treatment. If you look at the ingredients of supplements sold as testosterone enhancers, you’ll see they’re mostly just vitamin and mineral formulas. You could get the same benefits from increasing your intake of these nutrients. Everlywell offers health and wellness solutions including laboratory testing for wellness monitoring, informational and educational use.