The research compiled on the best testosterone boosting enhancement supplements also lead to some other naturally important caveats and characteristics of boosting low T levels that can be done without the use of additional supplements should none of the best male hormone boosters catch your eye.
By now, most know male testosterone levels drop with age. And as the age goes up, the libido goes down and thus the topic of natural male enhancement always arises at one point in a man's journey.
Starting around age 25, your testosterone levels fall every year. By age 50, men have approximately half as much testosterone as they had when younger.
You can’t prevent aging. But you can boost testosterone naturally. There are certain proven ways to raise testosterone at any age.
Many studies have shown weightlifting boosts testosterone naturally, for example. Other studies have showed weight loss raises testosterone. You may be able to take natural supplements to boost testosterone like the ones rated and reviewed above. But, there is always an alternative worthy of consideration, and today on top of the best testosterone boosting supplements of this year, we’re highlighting some of the best and most proven ways to boost testosterone naturally.
How to Naturally Increase Testosterone, Boost Low T Levels
- 1 How to Naturally Increase Testosterone, Boost Low T Levels
- 2 1) Start Weightlifting
- 3 2) Change your Diet
- 4 3) Take a (Good) Testosterone Boosting Supplement
- 5 4) Lose Weight
- 6 5) Do More Squats
- 7 6) Do More Deadlifts
- 8 7) Practice High Intensity Interval Training (HIIT)
- 9 8) Sprinting
- 10 9) Avoid Exercises that Lower Testosterone
- 11 10) Exercise in the Afternoon
- 12 11) Keep Body Fat Percentage Between 5% and 15%
- 13 12) Eat More
- 14 13) Reduce Stress and Cortisol
- 15 14) Take a Zinc Supplement
- 16 15) Get More Magnesium
- 17 16) Get More Vitamin B12
- 18 17) Drink Less Alcohol
- 19 18) Get More Sunlight
- 20 19) Eat More Healthy Fats
- 21 20) Eat (Enough) Carbs
- 22 21) Avoid Excessive Protein
- 23 22) Reduce Caffeine
- 24 23) Get More Sleep
- 25 24) Get Competitive
- 26 25) Avoid Ejaculation for 7 Days
- 27 26) Stop Masturbating
- 28 27) Have More Sex
- 29 28) Start Smoking
- 30 29) Start Intermittent Fasting
- 31 30) Supplement with Creatine
- 32 31) Stop Smoking Marijuana
- 33 32) Avoid Other Recreational Drugs
- 34 33) Avoid Prescription Drugs (If Safe)
- 35 34) Avoid Anti-Depressant Drugs (If Safe)
- 36 35) Eat Spicy Foods
- 37 36) Improve your Posture
- 38 37) Get More Fenugreek
- 39 38) Eat Cinnamon
- 40 39) Take Ginger
- 41 40) Eat Cholesterol-rich Foods
- 42 41) Take Ashwagandha Supplements
- 43 42) Make More Money
- 44 43) Take a D-Aspartic Acid Supplement
- 45 44) Get More Vitamin D
- 46 45) Get More Potassium
- 47 46) Take a Tribulus Terrestris Supplement
- 48 47) Reduce Sugar Consumption
- 49 48) Avoid Overpriced Testosterone Supplements
- 50 49) Eat More Fish
- 51 50) Use Glass Instead of Plastic
- 52 Naturally Boosting Testosterone is Easier Than You Think
- 53 Key Ingredient Research on Boosting Testo Safely
- 53.1 Rhodiola Rosea Can Decrease Stress And Balance Hormones
- 53.2 Fenugreek
- 53.3 Grape Seed Extract Is A Potent Estrogen Blocker
- 53.4 Velvet Antler
- 53.5 Creatine Monohydrate Is An Excellent Booster
- 53.6 Zinc Is Probably The Best Booster
- 53.7 Vitamin E Can Block Estrogen
- 53.8 Ginger
- 53.9 Brazil Nuts
- 53.10 Boron
- 53.11 Forskolin Has Been Shown To Raise Testosterone Levels
- 53.12 KSM-99 Ashwagandha Reduces Stress And Anxiety
- 53.13 Tribulus Terrestris Is Popular But Unproven
- 53.14 Maca
- 53.15 Mucuna Pruriens Can Boost T Levels And Improve Sperm Quality
- 53.16 Low Magnesium Levels Are Correlated With Low T Levels
- 53.17 Calcium As A Post-Workout Can Increase Free Testosterone Levels
- 54 Final Words on Increasing Testosterone Naturally
1) Start Weightlifting
Multiple studies have connected weightlifting with testosterone. Men who lift weights regularly tend to have higher testosterone levels than men who do not regularly lift weights.
When you exert muscles to push or pull weights, it releases anabolic hormones (including testosterone) into your bloodstream. Your body uses these hormones to grow muscles, lose fat, and improve body composition. Weightlifting directly increases the amount of free testosterone circulating in your body.
One 4-week study connected strength training to testosterone. Researchers found significantly higher testosterone levels in a strength training group compared to a placebo group.
You don’t need to spend hours at the gym every week to boost testosterone: in the study linked above, participants worked out three days per week and performed just one repetition at 75% of their maximum strength. Participants were non-athletic, male university students. In other words, a regular guy can boost testosterone with weightlifting.
Other studies have found a particularly strong testosterone boost in overweight men. If you are overweight, then lifting weights appears to be the best way to boost testosterone. In this 2016 study, researchers found weightlifting was more effective for raising testosterone in overweight man then diet changes.
Certain types of weightlifting lead to different results. Low-repetition, high-weight workouts seem best for boosting testosterone. Aim for 3 sets with 4 to 8 reps per set for the best natural testosterone boosting results.
2) Change your Diet
A balanced diet is linked with a range of health benefits – including higher testosterone. Studies show that certain foods can lower your testosterone. Processed foods, for example, have harmful chemicals that impede your body’s natural testosterone production. Certain natural foods, including soy and spearmint tea, are shown to lower testosterone levels in men.
Eat a balanced diet. Emphasize whole foods instead of processed foods. Focus on lean protein, greens, fruits, complex carbs, and healthy fats. Analyze your macronutrient intake. Adjust your nutrition based on your unique health, fitness, exercise, and physiology.
A healthy diet and exercise routine gives your body the best chance of boosting testosterone.
3) Take a (Good) Testosterone Boosting Supplement
There are thousands of testosterone boosting supplements available online. Most of them are junk: they make big claims about their effectiveness, yet have no scientific evidence supporting their results.
If you pick the right testosterone boosting supplement, however, then you could experience noticeable results – especially when paired with a testosterone-boosting diet and exercise routine.
Look for supplements backed by real, scientific research. The best testosterone boosting supplements have proven effective and safe in multiple studies. You want maximum, pure, effective ingredients – not junk ingredients, random herbal extracts, fillers, or synthetic additives.
4) Lose Weight
Want an easy way to boost testosterone and improve your health? Lose weight. Being overweight is linked with low testosterone.
Studies show men who are overweight have lower testosterone than men who are a healthy weight. Being overweight has negative consequences on multiple aspects of your body – including testosterone levels.
In this 2012 study, researchers found that men of a normal weight were half as likely to have low testosterone levels as overweight men.
A 1985 study on amateur wrestlers found similar results. Researchers analyzed wrestlers during the season and after the season and found significantly higher levels of testosterone during the season when wrestlers were at a lower weight.
Higher testosterone levels make it easier to lose weight. In this 2014 study, researchers found a definitive connection between testosterone deficiency and weight. Men undergoing long-term testosterone therapy experienced significant and sustained weight loss, a reduction in waist circumference, and improvement in body composition.
Fat cells have an enzyme called aromatase. This enzyme turns testosterone molecules into estrogen. If you have too much aromatase, then your body is converting an excessive amount of testosterone into estrogen, leading to hormone changes.
5) Do More Squats
Squats and other large, compound exercises are linked with higher testosterone levels. With compound exercises, you’re working the largest muscles in your body. That means higher energy output. Your body needs to expend significant energy to perform these movements, and that means your body releases more muscle-building hormones to compensate.
Squats work your gluteus maximus (your butt), which is the largest muscle in your body. Squats also work many other smaller and larger muscles throughout your lower body.
It’s not just ‘bro science’: researchers have found a definitive connection between squats and testosterone production. This 1989 study found men who performed squats had significantly higher levels of testosterone than men who did not. Researchers observed this effect on both young and old subjects.
6) Do More Deadlifts
The same 1989 study linked above found a connection between deadlifts and testosterone production. Like squats, deadlifts work the largest muscles in your body and require more energy output. You’re working multiple large muscles at once, causing maximum energy expenditure.
Deadlifts require higher anabolic output from your body. You’re working multiple muscle groups at once. Squats and deadlifts are different from a workout like a bicep curl, where you’re focusing on one specific muscle with each movement (your biceps).
7) Practice High Intensity Interval Training (HIIT)
High intensity interval training (HIIT) raises testosterone. Multiple studies show a connection between interval training and testosterone. Exercise at maximum capacity for as long as possible, then take a 1 to 2 minute break. Repeat as many times as possible.
Testosterone boosting experts recommend weightlifting 3 times a week to raise testosterone, then doing cardio or HIIT on off days. This combination can support healthy testosterone levels.
This 2017 study showed that HIIT led to increases in muscle power and free testosterone in male athletes, while this 2012 study showed that people performing HIIT exercises had higher free testosterone than those performing ordinary cardio.
HIIT also seems better for weight loss: you burn more calories in less time while boosting muscular and cardiovascular endurance.
Sprinting appears to impact testosterone. Sprinting is an excellent exercise for the largest muscles in your body, including your glutes and other muscles in your legs.
This 2011 study found a significant difference in testosterone before and after sprinting. Researchers believe the explosive, aggressive nature of sprinting can increase testosterone production. Sprinting also seems to raise growth hormone, insulin-like growth factor, and anti-inflammatory compounds.
Sprinting can also help with weight loss: you elevate your heart rate, burn more calories in a shorter period of time, and burn more calories after a workout.
9) Avoid Exercises that Lower Testosterone
Exercise is generally a good thing. However, certain exercises are linked with lower testosterone levels. Long endurance exercises may decrease testosterone, for example. Cycling or running for hours is linked with low testosterone.
There’s a reason endurance athletes often have lower testosterone levels: high-endurance athletes have higher levels of the stress hormone cortisol. Cortisol has the opposite effect of testosterone. It inhibits the effects of testosterone.
Endurance training isn’t necessarily bad for you. However, if you exclusively follow long-term endurance workouts, then it could be hurting your testosterone – not helping it.
10) Exercise in the Afternoon
Exercising in the afternoon appears to impact testosterone levels. Morning exercise is ideal for jumpstarting metabolism, but weightlifting works best in the afternoon. For maximum testosterone boosting results, consider moving your weightlifting to the afternoon.
11) Keep Body Fat Percentage Between 5% and 15%
Having a body fat percentage above 15% is associated with lower testosterone levels. Having more than that amount of body fat could lower testosterone and lead to other health effects.
Lowering body fat percentage isn’t a guaranteed way to raise testosterone: men with lower than 5% body fat tend to have lower testosterone. To test this theory, researchers analyzed bodybuilders preparing for a show. When the bodybuilders’ body fat percentage dropped below 5%, researchers noticed testosterone dropped.
12) Eat More
Up above, we mentioned the importance of weight loss for boosting testosterone. If you take it too far, however, you might experience opposite results. Men who do not eat enough calories have lower testosterone.
In this 2013 study, researchers found that long-term calorie restriction was linked with lower testosterone levels. When the body doesn’t get enough calories, it cannot produce appropriate amounts of testosterone.
There’s a simple biological reason for this connection: when you don’t get enough calories, your body shuts down ‘non-essential’ systems like your reproductive system, devoting more resources to essential systems like your cardiovascular system. Your body enters survival mode, and your reproductive system becomes less important.
Of course, eating more isn’t guaranteed to raise testosterone: eating too much leads to weight gain, which lowers testosterone. Aim to get your recommended daily caloric intake.
13) Reduce Stress and Cortisol
Stress is linked with low testosterone. Men who are stressed have high levels of cortisol, which works opposite testosterone. Cortisol is the stress hormone, and it lowers testosterone levels. Multiple studies have shown that high cortisol levels lead to weight gain, which lowers testosterone even further.
By lowering stress, you lower cortisol. You feel more calm and relaxed, and your body has a better balance of anabolic hormones.
Reduce stress, exercise, eat a balanced diet, and get quality sleep. Practice stress management strategies – like meditation – if you can’t change certain stressful aspects of your lifestyle.
14) Take a Zinc Supplement
You can find thousands of testosterone boosting supplements online for $50 to $100 per bottle. One of the best testosterone boosting supplements you can buy, however, is a zinc supplement. Zinc is part of any $10 multivitamin formula. Zinc has a direct connection to testosterone.
Research shows that people who get their recommended intake of zinc per day have higher free testosterone in their bodies. Aim to get approximately 30mg of zinc per day.
Some people get zinc from supplements. Others get zinc from food sources – like oysters, nuts, and other seafood.
There’s one ‘catch’ with zinc and testosterone: zinc only raises testosterone if you are deficient in zinc. If you are already getting enough zinc per day, then taking more zinc cannot raise testosterone further. However, if you are zinc deficient, then it’s possible zinc can raise testosterone.
15) Get More Magnesium
Like zinc, magnesium is linked with testosterone. Some men are deficient in magnesium, leading to lower testosterone levels.
One 2011 study found that active and non-active individuals can raise testosterone using magnesium supplements.
Some people take magnesium supplements to raise testosterone. Others get magnesium through a multivitamin. However, you can get significant levels of magnesium from food sources. Avocados, dark chocolate, nuts, black beans, and bananas all have significant levels of magnesium to naturally raise testosterone.
16) Get More Vitamin B12
Vitamin B12 is crucial for multiple body processes. Today, many people are deficient in vitamin B12 because it’s only available from select food sources. Vegans and vegetarians tend to be vitamin B12 deficient, for example, because vitamin B12 is primarily found in meat.
Whether you’re vegan or not, vitamin B12 is associated with testosterone. Your body uses vitamin B12 to lower cortisol, and cortisol works opposite testosterone. By lowering your cortisol, you increase testosterone. Consider supplementing with vitamin B12 for an added testosterone boost.
17) Drink Less Alcohol
Alcohol is linked with lower testosterone levels. It’s no secret that excessive alcohol consumption is bad for your health. However, alcohol also impacts testosterone.
Alcohol impacts your endocrine system, which damages your testes’ ability to produce testosterone. Studies have shown that men who drink excessively tend to have lower blood testosterone levels than men who drink a normal amount. Other studies have found a connection between drinking and poor reproductive health.
Alcohol can indirectly impact testosterone in other ways. Alcohol inhibits muscle formation, for example, and worsens athletic recovery, which can impact weight loss and strength training.
18) Get More Sunlight
If you spend all day indoors away from sunlight, it could impact testosterone production. Sunlight boosts your body’s production of vitamin D. Approximately 70% of adults don’t get enough vitamin D, and this number is even higher in northern climates or winter months.
Vitamin D is linked with improved immunity and higher testosterone levels. Studies also suggest vitamin D is linked with sperm quality.
Getting more sunlight isn’t an option for everyone. Some people take vitamin D supplements for similar results. Or, get more vitamin D from dietary sources like milk, eggs, or fish.
19) Eat More Healthy Fats
Healthy fats are trendy thanks to the keto diet and similar high-fat systems. Healthy fats are also linked with higher testosterone levels.
Studies have shown a direct connection between monounsaturated and saturated fats and testosterone levels. You can get high levels of these fats through dairy products, olive oil, coconut oil, grass-fed beef, and other sources.
Keto dieters aim to get over 70% of their calories from fat. However, research shows that getting 20 to 30% of your daily calories from fat could raise testosterone production. Be sure you’re consuming both monounsaturated fats and saturated fats for best testosterone results.
20) Eat (Enough) Carbs
Carbs are vilified by the weight loss community – but you shouldn’t cut out carbs entirely. Your body needs carbs for energy. Your body also needs carbs for testosterone.
Carbohydrates are the building blocks for testosterone production. Your body needs carbs to push harder and longer during a workout, maximizing your workout’s testosterone-boosting effects.
It’s about balance: you may need to lower carb intake to lose weight, which boosts testosterone. However, you also need some carbs for testosterone. Strike the right balance, and you can optimize testosterone.
21) Avoid Excessive Protein
Protein is crucial to support an active lifestyle, but too much protein lowers testosterone. Research shows you need approximately 0.82g of protein per pound of body weight. Eating more protein than that amount could mean you’re missing carbs or fats, which are crucial for testosterone.
Studies have shown excessive protein intake can impact testosterone. This 1987 study showed men who followed a high protein diet for 10 days had 36% lower testosterone than a control group that followed a normal protein diet.
In a 1997 study, participants followed an active lifestyle and took a low, medium, or high protein diet. Participants following the highest protein diet had lower testosterone than the other two groups.
22) Reduce Caffeine
Excessive caffeine consumption is linked with lower testosterone. If you drink too much coffee, tea, energy drinks, or caffeinated sodas, then you could be decreasing testosterone.
Studies have shown that moderate caffeine consumption can boost testosterone levels when combined with strength training. This 2012 study found testosterone was higher in athletes after caffeine consumption, compared to a placebo.
However, too much caffeine can raise cortisol levels, lowering testosterone. Just like with carbs, proteins, and fats, caffeine is about balance: the right amount of caffeine supports testosterone.
Aim to get fewer than 400mg of caffeine per day to optimize testosterone. The average cup of coffee contains 80 to 120mg of caffeine.
23) Get More Sleep
Sleep is linked with testosterone. If you get enough sleep, you should have higher testosterone levels.
This study found that men who slept 8 or more hours per night had testosterone levels of 500 to 700 ng/dl, while men who slept 4 hours or fewer per night had 200 to 300 ng/dl. Another study found that sleeping 4 hours per night was associated with 60% lower serum testosterone levels than sleeping 8 hours per night.
Sleep has other indirect benefits on testosterone: if you get enough sleep, you have more energy for physical activity. Sleep is also linked with less stress and cortisol, supporting testosterone production further.
24) Get Competitive
Testosterone is associated with competition. Men with high testosterone tend to be more competitive – and research supports this theory. This 2012 study showed that physical competition increased testosterone among men. Researchers specifically found that testosterone spiked after a competitive game of soccer.
25) Avoid Ejaculation for 7 Days
Do you feel more powerful after not ejaculating for a few days? There could be a reason for that. The ancient Chinese called it semen retention, and it was associated with better sexual performance and improved overall health.
A modern Chinese study reinforced the benefits of semen retention. This 2011 study found that men who avoided ejaculation for 7 days had 45% higher testosterone levels than normal.
26) Stop Masturbating
Similar to the above, masturbation is associated with reduced testosterone. One study from 2001 showed that men who did not masturbate for 3 weeks had significantly higher testosterone levels.
Another study showed that frequent masturbation could lower testosterone. This study showed that regular masturbation reduced androgen receptors in the brain, lowering testosterone.
27) Have More Sex
We just told you that ejaculating and masturbating are linked to lower testosterone. However, having more sex could boost testosterone regardless.
To test this theory, researchers analyzed the testosterone of men in a sex club. They checked the testosterone levels of men who just watched sexual acts and masturbated, then compared them to testosterone levels of men having sex. Men watching and masturbating had an 11% increase in testosterone, while men having sex increased testosterone by 72%.
Other studies have found similar results. This 1982 study found that elderly men with an active sex life had higher testosterone than men who were less active sexually.
28) Start Smoking
Smoking isn’t good for you. Many are surprised, however, to discover that smoking is linked with testosterone production. It’s true: some research has showed that smoking could raise testosterone.
This 2016 study found that nicotine and its metabolites could inhibit androgen disposal, raising testosterone. Researchers also found that smoking was associated with higher testosterone among men, suggesting that nicotine products could raise testosterone.
Of course, smoking leads to other negative effects. It worsens your cardiovascular health and damages your blood vessels, for example, which worsens blood flow and makes it more difficult to get an erection.
29) Start Intermittent Fasting
Intermittent fasting is a trendy diet where you avoid eating during certain periods of the day. You might fast for 18 hours and eat for 6 hours, for example. Some eat just one or two large meals per day while intermittent fasting.
Intermittent fasting is associated with weight loss, but it could also boost testosterone. One study found that intermittent fasting increased human growth hormone (HGH) and testosterone.
Intermittent fasting could also indirectly raise testosterone. Intermittent fasting helps you lose weight and burn fat, which optimizes testosterone further.
30) Supplement with Creatine
Creatine is one of the most popular and proven athletic supplements available today. Many bodybuilders take creatine to support muscle growth. Creatine helps you build muscle by increasing the muscle’s production of ATP, boosting endurance and performance.
Studies have shown that men taking creatine are able to workout longer and harder and lift more weight, boosting testosterone production.
Creatine also contains a compound called DHEA. You may not have heard of DHEA – but it’s a derivative of testosterone. Your body converts testosterone into DHEA, leading to testosterone-like benefits across your body.
31) Stop Smoking Marijuana
Marijuana is linked with lower testosterone levels and other sexual dysfunction. This 1982 study found that marijuana affects the hypothalamus, gonadotropins, and testosterone systems, inhibiting testosterone synthesis and lowering testosterone.
32) Avoid Other Recreational Drugs
Multiple studies have shown a connection between recreational drugs and testosterone problems.
This 2019 study, for example, found that nicotine, cannabis, and amphetamines “alter spermatogenesis inducing oxidative stress and subsequent apoptosis in testicular tissue”. Researchers also concluded that substance abuse and drug abuse were potentially reversible causes of hypogonadism (the failure of the testes to produce normal testosterone or sperm).
33) Avoid Prescription Drugs (If Safe)
It’s not just recreational drugs linked with lower testosterone levels: prescription drugs can also impact testosterone.
Check the side effects of any prescription drugs you take. Many common prescription drugs reduce sexual function or impact hormones, which could lower testosterone.
Never stop taking prescription medication unless advised by your doctor.
34) Avoid Anti-Depressant Drugs (If Safe)
Anti-depressant drugs are linked with lower testosterone levels. Selective serotonin reuptake inhibitors (SSRIs) are particularly problematic for testosterone and sexual function.
Studies show that SSRIs decrease androgens and inhibit reproductive health. If you are concerned about testosterone, and if safe to do so, consider swapping your SSRIs for other solutions.
Again, never stop taking prescription medication unless advised by your doctor.
35) Eat Spicy Foods
You don’t have to take fancy supplements or workout 5 times a week to boost testosterone. You may be able to raise testosterone with spicy foods. Spicy foods are linked with higher testosterone levels.
This study showed that men who like spicy foods tend to have higher levels of testosterone. Other studies have connected this benefit to capsaicin, the chemical that gives certain foods their spiciness. The capsaicin in peppers can leave you full and satisfied and boost fat burning, helping you lose weight, which indirectly boosts testosterone.
36) Improve your Posture
Standing up straight could boost your testosterone. Maybe it’s a placebo effect. Maybe it’s about your spine being aligned. Whatever the case, there seems to be a clear connection between testosterone and posture.
One study found that posing in a power position for 2 minutes causes a 20% increase in testosterone and a 25% reduction in cortisol. In other words, simply standing in a powerful stance boosted testosterone and reduced stress markers.
Puff your chest out. Hold your shoulders back. Keep your head up straight. With a few simple steps, you can significantly increase testosterone – or at least feel like you have higher testosterone.
37) Get More Fenugreek
Fenugreek is a popular herbal testosterone booster. You can find fenugreek in virtually every herbal testosterone boosting supplement on the market.
In one study, 30 college-age males received either fenugreek or a placebo for 8 weeks. All participants followed a strength training regiment 4 times per week, although only one group received 500mg of fenugreek per day. By the end of the 8 week period, the fenugreek group experienced a greater increase inf at loss and strength than the placebo.
Another studies have indicated a connection between fenugreek and sexual function. In this 2011 study, 60 healthy men between ages 25 and 52 took 600mg of fenugreek or a placebo daily for 6 weeks. Researchers observed increased libido in 81% of the fenugreek group, improved sexual performance in 66%, greater energy levels in 81%, and improved wellbeing in 55%.
38) Eat Cinnamon
Capsaicin isn’t the only spice linked with testosterone. Cinnamon can also raise testosterone levels.
In this 2015 study, researchers analyzed the effects of cinnamon on rats. Rats took cinnamon or a placebo for 28 days. Researchers found a statistically significant difference between the cinnamon and placebo group in terms of sperm quality and testosterone.
Cinnamon might have other benefits: other studies show cinnamon is linked with blood sugar management and other benefits. Some diabetics take cinnamon extract supplements for various anti-diabetic benefits, for example.
39) Take Ginger
Ginger is yet another spice linked to higher testosterone levels. Ginger has been used in traditional medicine for centuries, and modern research is increasingly showing a connection between ginger and health.
Ginger was shown to reduce inflammation and increase testosterone in several studies, for example. In one 30 day study, researchers noticed significantly higher levels of testosterone in diabetic rats. In another study on rats, testosterone levels nearly doubled after receiving ginger. Researchers also found that a higher dose of ginger led to a higher increase in testosterone.
40) Eat Cholesterol-rich Foods
Doctors may advise against eating too much cholesterol. However, you still need some cholesterol to support testosterone levels. Cholesterol is a building block of testosterone.
There’s a clear connection between cholesterol-rich foods and testosterone. One 2007 study found men with a cholesterol-rich diet had higher testosterone than men who consumed less cholesterol.
Experts recommend eating foods high in healthy cholesterol (HDL) instead of unhealthy cholesterol (LDL). Eggs, olive oil, beans, grains, legumes, fatty fish, and nuts are all effective sources of HDL cholesterol.
41) Take Ashwagandha Supplements
Most testosterone boosting supplements are based on junk science – especially herbal supplements. However, some herbal extracts have proven effective at raising testosterone. Ashwagandha, for example, is an herbal extract classified as an adaptogen. Multiple studies have shown ashwagandha can help manage stress, improve cognitive function, lower blood sugar, reduce stress, and decrease anxiety and depression, among other benefits.
And, according to this 2019 study, men can boost testosterone by taking an ashwagandha supplement. Overweight men aged 40 to 70 with mild fatigue received a placebo or ashwagandha extract for 8 weeks. Researchers observed higher testosterone levels in the ashwagandha group.
Other studies have shown ashwagandha increases libido and treats sexual dysfunction. One study found a significant connection between ashwagandha and sleep: people taking ashwagandha had significantly better sleep.
42) Make More Money
Men who are more successful tend to have higher testosterone levels. Studies show a positive correlation between professional success and testosterone.
In one 2018 study, researchers found that men who believed they were winners had higher testosterone levels. As long as you feel successful, you may have higher testosterone.
43) Take a D-Aspartic Acid Supplement
D-aspartic acid is a popular way to raise testosterone, and it’s backed by significant science. Studies have shown that D-aspartic acid (often abbreviated to DAA) increases luteinizing hormone production. Luteinizing hormones make the Leydig cells in the testes produce more testosterone.
In this 2009 study, a group of 23 men received a daily dose of D-aspartate for 12 days, while another group received a placebo. They did a similar test on rats. Based on the results, researchers concluded that D-aspartic acid “has a role in the regulation of the release and synthesis of LH and testosterone in humans and rats.”
44) Get More Vitamin D
Up above, we mentioned the importance of sunlight for vitamin D and testosterone. However, some men use a shortcut, taking a vitamin D supplement instead of spending hours outside in the sunlight.
Whether you get vitamin D from foods, vitamins, or sunlight, vitamin D supports immunity and testosterone in a significant way.
45) Get More Potassium
Potassium is another crucial mineral linked to testosterone. Most men are not potassium deficient. If you are deficient in potassium, however, then your testosterone could suffer.
Potassium is linked with a range of health effects. Your body needs potassium for several crucial functions. You can get significant potassium through bananas, beets, and spinach. Some men take a multivitamin.
46) Take a Tribulus Terrestris Supplement
Tribulus terrestris is one of a handful of herbs that has shown a genuine connection to higher testosterone levels. Tribulus terrestris (often shortened to tribulus) has been used for centuries to boost libido.
Modern research has shown tribulus could improve sexual function and boost testosterone. In one study, men took tribulus for 90 days and reported improved sexual performance. Researchers also observed 16% higher testosterone levels.
Tribulus terrestris appears to be particularly effective for older men with lower testosterone levels. The testosterone-boosting effects were not as significant in younger men or men with normal levels of testosterone.
47) Reduce Sugar Consumption
Eating too much sugar could impact testosterone. Multiple studies have shown that testosterone decreases after ingestion of sugar, and that men with sugar-heavy diets have lower testosterone.
This 2018 study, for example, found that males aged 20 to 39 in the United States who consumed sugar-sweetened beverages (like sodas) had lower testosterone levels than men who consumed normal amounts of sugar-sweetened beverages.
Another study by researchers in Dublin found that eating sugar-rich foods led to a significant drop in testosterone. Researchers tested male testosterone levels before and after eating sugar-rich foods.
48) Avoid Overpriced Testosterone Supplements
You can find plenty of testosterone supplements that claim to boost testosterone. Many of these supplements are marketed to older men who have noticed a lower sex drive and energy in recent years.
These supplements may sound good – but they rarely work as advertised. Most supplements contain low dosages of unproven ingredients. Some supplements contain high dosages of unlisted ingredients. Some testosterone boosters contain caffeine and vasodilators, for example, which trick you into thinking you’ve raised your testosterone – when your energy is only higher because of the caffeine.
Emphasize research-backed, competitively-priced testosterone boosters. Avoid overpriced, over-hyped testosterone boosters with shady marketing.
49) Eat More Fish
Fish are excellent for testosterone production for multiple reasons. Fatty fish like salmon, tuna, and mackerel are rich with vitamin D, which is crucial for hormone production. The fatty acids in fish can also support cardiovascular health, making it easier to maintain an erection – among other benefits.
50) Use Glass Instead of Plastic
Men who use plastic containers tend to have lower testosterone than men who use glass containers – yes, seriously.
In one study, researchers found that bisphenol-A, a chemical found in some plastics and food packaging, can lower testosterone. After 6 months, men who worked around BPA every day had lower testosterone levels than men who did not.
Naturally Boosting Testosterone is Easier Than You Think
It’s genuinely possible to raise testosterone using natural methods. You can change your diet, lose weight, or exercise more, for example, to boost testosterone in days.
Certain herbal extracts, vitamins, herbs, and supplements have also been shown to boost testosterone in various ways.
Testosterone is associated with a range of benefits, including higher energy, better fat burning, and improved strength training results. With the right natural testosterone boosting tips, you can increase testosterone without steroids, drugs, or medical treatment.
This is of course where testosterone supplements can help. The best ranked testo boosters can help you to counteract the natural decline of testosterone that will occur as you age, and can also give you a boost during workouts and various other activities.
As an additional resource guide on the best natural ways to increase testosterone in men, there are a few dietary tips and nutritional tricks to consider utilizing and leveraging to your benefit on a day to day basis.
Key Ingredient Research on Boosting Testo Safely
In the special piece of the best testosterone boosting supplements guide of 2020, it is time to drill down into the dirt and see what kind of gems in the form of natural whole foods can actually increase testosterone naturally and effectively via dietary consumption. Here are 17 must-use herbs and foods that have strong affinities and associations with boosting low T levels in aging men.
Rhodiola Rosea Can Decrease Stress And Balance Hormones
Rhodiola Rosea is an adaptogenic herb that grows in areas with harsh conditions in Siberia and Northern Asia. It is arguably the most beneficial herb of its kind that has been discovered so far. Because of its adaptogenic nature, it is a common ingredient to balance hormone sand decrease stress levels.
Decreasing stress levels lowers your body’s cortisol levels as well, which allows your body to produce and process more testosterone. There are no scientific studies proving the correlation between cortisol and testosterone production, but at the very least Rhodiola Rosea can improve the cortisol to testosterone ratio in your system, and of course, provide the many benefits associated with decreased stress.
Many people consider fenugreek to be the best natural ingredient available for boosting testosterone. Unfortunately, there is only one study that supports this claim and it was sponsored by a company that manufactures fenugreek extract.
Two other studies were not able to show increased testosterone production using fenugreek. However, there is an entire community of consumers that swear by its effectiveness. At any rate, it certainly doesn’t hurt.
Grape Seed Extract Is A Potent Estrogen Blocker
Grape seed extract has been found to be effective in blocking male estrogen production. It does this using two different compounds that it contains, which are procyanidin and proanthocyanidin. Both of these compounds are able to inhibit the production of an enzyme called aromatase. Grape seed extract is also a powerful antioxidant, which allows it to protect testosterone molecules from the damage of oxidative stress.
It’s best to take grape seed extract when you have an empty stomach because it has been proven that this allows procyanidin and proanthocyanidin to enter the bloodstream in amounts that are roughly 5 times higher.
Velvet antler is created by crushing deer or elk antlers into the form of a powder that can be easily used as a supplement. There are claims all over the internet stating that velvet antler contains tons of natural growth factors and compounds that can boost testosterone, but scientific studies have shown otherwise.
Research consistently finds that powder made from deer antler does not significantly increase the presence of FSH, LH, IGF-1, human growth hormone, free testosterone, or total testosterone in human subjects.
Creatine Monohydrate Is An Excellent Booster
Creatine is a supplement that has been scientifically proven in hundreds of different human studies to be effective as a protein supplement for bodybuilding. There are also many peer-reviewed studies that show creatine’s effectiveness in boosting both testosterone and dihydrotestosterone.
Creatine is also a relatively cheap substance that has no known side effects, and you can purchase a year’s worth of creatine for less than $60. This makes it an obvious choice for people who want to boost their testosterone and also work out regularly.
Zinc Is Probably The Best Booster
Zinc is an essential mineral that the body needs to produce testosterone, and it is also an important part of the endocrine system as a whole. There are many studies that have proven a correlation between higher zinc levels and higher testosterone.
Unfortunately, we live in a culture that doesn’t provide much zinc in its typical diet. This is because most of the food that we eat is highly processed and low in minerals overall. Our bodies can’t store zinc in very high amounts, so it is important for us to get a sufficient source of zinc daily.
The recommended dosage for zinc is 10milligrams to 20 milligrams daily, and this is sufficient to help you maintain sufficient zinc levels in your body. It’s not an expensive supplement to get, and there are many high-quality zinc supplements available for under $10 a month.
Vitamin E Can Block Estrogen
Vitamin E has an interesting relationship with testosterone. It does not influence the production of testosterone directly, but it has still been shown to be able to increase the levels of testosterone in your system. It does this by helping the body’s systems run more efficiently. You could think of it as an oil change that helps the engine run more efficiently, which helps you get more mileage out of your fuel.
Vitamin E is a powerful antioxidant that can reduce the amount of oxidative stress and damage in your body. By lowering the amount of junk your body has to deal with, it helps your body to be more efficient and balancing anabolic hormones. That’s not all it can do, though. Vitamin E is also a powerful estrogen blocker, and it’s pretty well-known that lower estrogen levels equated to higher levels of testosterone.
1,000 IU to 2,000 IU a day of vitamin E should be enough for you to reap its various benefits. Vitamin E is fat-soluble, so you should remember to take it alongside a meal that has at least a little bit of fat in it.
Ginger is another great natural testosterone booster. Researchers performed a study on men who all had problems with fertility, and the only treatment provided to the test group was a ginger supplement. The study was able to prove that ginger supplementation could increase the levels of testosterone by 17%. Unfortunately, the study did not specify what dosage of ginger was used.
Brazil nuts have a ton of compounds inside of them that can all help to boost testosterone, but the real star out of all of them is a trace mineral called selenium. Selenium has been scientifically proven to boost testosterone levels, and it can also improve sperm quality. These nuts a very cheap to buy and you can achieve these benefits with as little as 1 or 2 of them a day.
Boron is another trace mineral that can help to increase your testosterone levels. The way that boron is created in nature is unique and very interesting, and it’s a process known as cosmic ray spallation. Cosmic ray spallation is a type of nuclear fission and nucleosynthesis that occurs naturally in nature. When cosmic rays make an impact with an object, they form certain types of elements, and boron is one of them.
Boron isn’t widely popular as a testosterone boosting ingredient, but it really should be. Studies have shown that even small doses of boron can cause a significant increase in testosterone levels. One such study was able to prove that a daily dose as small as 6 milligrams was sufficient to produce a 29% increase in the testosterone levels of subjects over a period of 90 days.
The best thing about boron is the fact that it isn’t very popular because this makes it really affordable.
Forskolin Has Been Shown To Raise Testosterone Levels
Forskolin became popular recently after TV personality Dr. Oz publicly touted it as a fat melting magic pill. It is actually a substance that is extracted from an herb known as Coleus Forskohlii. After its meteoric rise in popularity, the market was immediately flooded with a plethora of new Forskolin supplements. This makes it even more important than usual to select products that have been tested by a third party to verify that they are legitimate.
In reality, forskolin does have the ability to mildly increase your body’s ability to burn fat, but it’s definitely not a miracle solution. It’s actually a lot more effective as a testosterone booster.
When scientists isolated bunches of testicular cells in a lab and then exposed those cells to forskolin, they discovered that the cells were able to produce as much as 200 percent more testosterone. Unfortunately, testicular cells obviously aren’t that easily accessible on the human body, and there is no way to know if the same results can be achieved when forskolin is consumed orally.
Luckily, there are more studies that looked into this. One study on human subject found that a 250 milligram dose of forskolin each day over the course of 12 weeks was able to raise testosterone levels by 33%.
KSM-99 Ashwagandha Reduces Stress And Anxiety
Ashwagandha is an adaptogenic supplement (adaptogens are effective at helping the body achieve homeostasis) that is often used by supporters of traditional medicine for a variety of different reasons. Its name roughly translates to “the smell of horse”.
One study on human subjects introduced the test group to 300 milligrams of ashwagandha each day for 60 days. The results found that ashwagandha taken in this dosage was able to reduce cortisol levels by 27 percent. Another study found that ashwagandha is able to effectively increase the user’s T cell count, which improves heart health and increases the power of your immune system. It has also been found to help increase the user’s strength and muscle recovery.
All of this information is very new to the industry, and before 2015 there wasn’t a single study out there that could prove a correlation between ashwagandha use and increased testosterone. A recent study has finally been performed to determine this relationship. This study involved 57 subjects who were all healthy young men, and it saw an increase in testosterone levels of about 15 percent.
Tribulus Terrestris Is Popular But Unproven
Covered above but worthy of a second look, Tribulus terrestris is possible that most popular herbal testosterone booster available. It is commonly believed to effective at increasing your levels of luteinizing hormone, which translated to higher production of testosterone. Unfortunately, there has not yet been a human study conducted that was able to prove these claims. This doesn’t necessarily mean that it doesn’t work, it simply means that there is no scientific evidence.
If tribulus terrestris is the most popular ingredient for testosterone boosters, maca is probably a close second. Unfortunately, there is no evidence at all suggesting that Maca is effective at all. There have been several scientific studies to review the correlation between maca and testosterone, and none of them found any noticeable change to LH, FSH, or testosterone levels.
Mucuna Pruriens Can Boost T Levels And Improve Sperm Quality
Mucuna pruriens is a vine herb that is commonly known as velvet bean. The beans of the herb are commonly ground and then used in traditional Indian medicine (Ayurveda). They are full of L-dopa, which is a substance that converted to dopamine in the body. Dopamine suppresses prolactin, which effectively increases your testosterone levels.
Human studies have reported successful results when attempting to determine if mucuna pruriens can increase testosterone. One study showed that it can do this by 38% and improve the quality of sperm, as well. It has also been shown to reduce the body’s cortisol levels.
Mucuna pruriens in a water extract is recommended in 200 mg to 600 mg doses per day.
Magnesium is a vital nutrient that is known to be involved in over 300 of the body’s internal functions. Sufficient magnesium levels can help you get enough sleep, increase ATP that is used to energy by your cells, and maintain your body’s fluid balance. With this little mineral doing so many jobs, it’s no surprise that it has a hand in testosterone production, as well.
Two separate studies both concluded that magnesium deficiency was directly linked to low testosterone.
Calcium As A Post-Workout Can Increase Free Testosterone Levels
Another mineral that is vital to life and important for a variety of bodily functions is calcium. Sufficient levels of calcium are primarily important because they play a large role in how your cells work. This is because calcium is used in the cell walls to keep them strong, and strong cell walls act like the cell’s bouncer, keeping out unwanted substances and only letting the good stuff in.
In addition to its role in reinforcing cell walls, calcium also has some interesting properties that boost testosterone levels. A study that was conducted in 2008 discovered that men who took calcium after working out were able to see an increase in both free and total testosterone levels.
Final Words on Increasing Testosterone Naturally
As men age, they begin to produce less and less testosterone. As the key hormone that gives men their motivation, sexual energy, and confidence, testosterone is one chemical that we surely miss as we begin to grow older.
One common misconception in the male enhancement industry is that men can only really increase their testosterone levels by taking pills or supplements. In reality, there are a number of natural methods men can use to increase testosterone production in their bodies. Weight loss, dietary changes, and the consumption of certain superfoods are some of the main ways that men can effectively reclaim their manhood without ever having to use a supplement at all.
Our guide should introduce readers to everything they need to know about naturally increasing testosterone production in men. As always, consulting your doctor might be the best first step if you’re worried that your testosterone levels are falling dangerously low. But in the absence of a medical issue, the tips and tricks in this guide should have you feeling your best again in no time.