16 Natural Ways To Increase Testosterone Levels

by Kahlia Meeuwsen, Lifestyle Columnist

Published in Lifestyle on 3rd December, 2018

Increasing testosterone levels doesn't have to be a difficult thing. There are a variety of natural options that you can use when you're trying to increase your testosterone levels or maintain healthy testosterone levels overall. Some people can experience issues with testosterone levels that are too low, which can lead to a number of issues.


As a result, the tips listed here can allow those in need of a testosterone boost a number of natural methods that are also quite simple and easy. There are also some choices that can allow you to get help if you find that the easier choices aren't quite working.

What Is Testosterone?

Testosterone is a well-known hormone that is typically very important to those of the male gender. It provides a number of benefits and can help with keeping men healthy overall. It can be produced in a number of locations including the adrenal cortex and testes, as well as in the ovaries for women.

Largely, testosterone is important for the role it plays in the male reproductive system. It also assists with mass in the bone and muscles, giving men their unique physique. However, some men can experience issues with testosterone levels being lower than they want.

Ways To Boost Testosterone Naturally

When it comes to boosting testosterone, finding natural options can be the easiest. These choices are often less expensive and tend to contain fewer side effects than chemical options you may choose. Furthermore, sometimes it can take just a simple change to get your testosterone levels right where you want them.

These 16 natural options can help you to get exactly what you need, and they show that you don't have to be stuck if your testosterone levels aren't quite where you want them to be. Make sure to read through them all and make use of the ones that seem most useful to you.

Make Use Of Vitamin D!

Vitamin D is capable of providing a number of different benefits to your health, including some assistance with reaching higher testosterone levels. This can be extremely helpful, especially since almost half of people in the United States are deficient in this vitamin, which is quite a lot!

vitamin d

Try to get out for a little bit of sun every day, or you can also opt to take a vitamin D supplement to help make sure you're getting enough. If you're unsure how much vitamin D you need, you can talk to a doctor or nutritionist to get a good idea. After that, meeting the need is really very simple!

Take A Look At Medications

Many people use prescription medications to deal with illnesses, conditions and other issues. However, it's important to know that these medications can also be a prime cause of lowered testosterone. Because of that, it's important to gain an understanding of the effects your medications might have on your testosterone.

Talk to your doctor about the effects these medications might be causing, and if you do find that they're effecting testosterone then you can discuss other options that might allow your testosterone levels to increase, or at the very least have less of an effect on them.

Use Natural Testosterone Supplements

In some cases, testosterone can be assisted by the use of natural boosters. Because these options are natural, they also tend to be a little easier on your body then chemical choices out there. However, make sure that you research your options carefully before using them.

One such option goes by the name of ashwagandha. Overall, this is an herb that men can take, which can help to improve testosterone levels by somewhere between 15 and 25%. That is a pretty huge deal. In addition, this choice can also help with lowering cortisol levels.

Lose Weight!

For men who carry more weight than is healthy, there can be negative effects on the testosterone levels. In fact, those who carry a lot of weight can find that these levels can decrease from the normal as much as 50%. Consequently, it's a good idea to keep weight levels in check.

lose weight

If you fit into the category of either overweight or obese and want to increase your testosterone levels, then engaging in safe, healthy weight loss can help to do just that. Make sure to enlist the help of a doctor or nutritionist to make sure you're losing weight in a way that is healthy for you.

Consume Protein, Carbs and Fat

A balanced diet is key to health, and to impacting testosterone levels. This means creating daily diet goals that you can maintain for the long term that include protein, carbs and fat in the amounts your body needs. Keep in mind that this doesn't include dieting, just keeping things balanced and in moderation.

Your body needs a good balance of these things to help with burning fat, optimizing your health as well as your testosterone levels. In addition to these types of foods, you can also learn which specific foods are going to be the most helpful in the venture overall. This can make the process more efficient.

Avoid Abusing Alcohol And Drugs

The use of drugs and alcohol can have effects on the levels of testosterone that are in your body. While in most cases, the effects may not be much of an issue if the use is only occasional, abuse of these substances can result in some serious changes to your testosterone levels.

Furthermore, these substances can create cell damage as well as engage in unpleasant reactions with hormones, resulting in issues with your testosterone levels. So make sure that you're keeping a close eye on the amounts you're consuming and try to keep them at little to none.

Get Enough Sleep

Just like many of the other tips in this list, getting plenty of sleep is helpful not only for testosterone levels, but also for the health of your entire body. For the most part, adults tend to need between seven and nine hours a night, every night. However, this might differ slightly per person.

get enough sleep

Generally speaking, if you're only getting five or six hours of sleep a night, you can get about a 15% increase in testosterone for each hour your sleep in addition to that. That is really quite a huge change, especially for those who have close to deficient levels as-is.

Make Use Of Testosterone Therapy

Another option you have is to make use of testosterone therapy. This is an ideal solution when the body has simply lost the ability to produce enough testosterone or any at all. Because of the nature of the therapy, it's a good idea to try out the natural methods first.

If you try those methods and aren't finding any success, then make sure to talk to your doctor about the situation. They may be able to offer some additional solutions. If not, then testosterone therapy may be the ideal option to improve your testosterone levels when nothing else works.

Keep Stress And Cortisol To A Minimum

Stress is harmful to our health in many ways, and it's only recently become more evident just how much in the study of cortisol and the effects it can have on the body. One such effect of cortisol is the reduction of testosterone in addition to weight gain and the increase of body fat in areas that can become harmful.

As a result, it's a good idea to learn ways to avoid or bring down stress levels to remain healthier overall. Things like quality sleep, regular exercise and use of relaxing activities like meditation, massages and more can help you to stay healthier and more relaxed overall.

Avoid Estrogen

While some estrogen can be beneficial, men should avoid having estrogen levels that are too high. This can result in problems like prostate cancer and heart attacks. Consequently, you'll want to make sure your levels of both testosterone and estrogen are well balanced.

To help with this, there are a variety of things that it can help to avoid. These can include the use of plastic, the products you put on your skin and parabens. One such issue can come with sunscreen, but keep in mind that it's still important to avoid too much UV damage as it can result in skin cancer.

Live A Healthy Life

There are aspects of living a healthy life that you may not expect, which have positive effects on your testosterone levels. These can include laughter, success, a healthy intimate life and overall happiness. So creating a healthy life overall can have a huge effect on testosterone levels.

live a healthy life

On the other hand, there are also plenty of things to try to avoid, like stress, anxiety, substance abuse, estrogen and chemicals that tend to exist in plastic. It's a good idea to know where these things come from in your own life so that you can address them in the best possible ways.

Lift Weights!

Exercise, and weight lifting in particular, are great ways to increase testosterone levels. It can also help to boost your health overall and avoid many diseases later in life. There are really very few reasons not to try out getting a little more exercise, as there are so many benefits it brings.

For those who are focused on boosts to testosterone specifically, weight lifting and other forms of resistance training are ideal. In addition, High-intensity interval training can also be a very useful tool. However, any exercise is likely to help at least a little bit to increase testosterone!

Watch Out For Soy

Many may be aware that soy can contain a decent amount of estrogen, so it's a good idea to limit the amounts of it you consume. A number of issues can be caused by consuming too much of it, including lower testosterone and lower levels of libido.

Keep in mind that this doesn't necessarily mean you need to cease the consumption of soy entirely, although you certainly can if you want to. This can also play into the kinds of protein you use. If you are using a protein powder, then it can be a better option to use whey protein rather than soy.

Take Your Minerals And Vitamins

There are a variety of vitamins and minerals that can be very helpful to include in your daily habits. These can include the vitamins A, E and C as well as Zinc. These can be especially beneficial to those who want to see increases in their testosterone levels.

Some may opt to make use of multivitamins to keep it all in check, but keep in mind that not everyone agrees that multivitamins are the most helpful. On the other hand, you can also take supplements containing just the above ingredients so that you can address the issue you most want to see changed.

Use Creatine

Creatine can also be a useful way to increase testosterone levels. If you aren't regularly making use of it already, then it's a good idea to start adding it to your habits. Even 5 grams a day of creatine can help to improve your testosterone levels, so it's a small price to pay for the improvement.

In addition to assisting with testosterone, creatine can also help with lowering the levels of cortisol in your body. That means you can receive benefits that lower your chances of cortisol-based issues on top of raising levels of testosterone in your body.

Consider Herbs

You can find a number of different herbs that can assist in their own ways with increasing testosterone levels in the body. These can include Shilajit, Tongkat Ali, Roayl Jelly and Horny Goat Weed. Each can lend itself well in different ways to assist with testosterone levels.

Some of these, you can include in things like smoothies while others may be able to be consumed as-is when you don't want to get too crazy with it. Keep in mind that these options may work to different extents, and you may find that some are more helpful than others.

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