Supplements Male Enhancement Top 50 Best Ways to Increase Testosterone Naturally for Men

# Top 50 Best Ways to Increase Testosterone Naturally for Men

Reviewing the top 50 best ways to naturally increase testosterone and boost low T levels by using healthy male sexual health hormone tips, nutritional foods, and effective exercise fitness workouts.

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.

## 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.

## 8) Sprinting

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

### 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

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

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

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.

### Maca

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.

### Low Magnesium Levels Are Correlated With Low T Levels

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.