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20 Ways to Naturally Increase Testosterone

Updated: Nov 18


Man performing muscle up exercise

Testosterone is an essential hormone that is responsible for the development of male sexual characteristics, muscle growth, bone density, and many other important functions. However, as men age, their testosterone levels naturally decrease, which can lead to decreased energy, muscle loss, and a decrease in sexual desire.


Fortunately, there are many natural ways to increase testosterone levels.


Here are 20 ways to naturally increase testosterone:

  1. Strength training: Strength training is a form of exercise that involves lifting weights or using resistance to build muscle and increase strength. This type of exercise has been shown to have a range of health benefits, including its potential to boost testosterone levels. Research has consistently shown that strength training can help to increase testosterone levels in both men and women. This effect is thought to be related to the physical demands of the exercise, which may stimulate the production of testosterone in the body. Strength training can also help to increase muscle mass and decrease body fat, which can support overall health and well-being. Incorporating strength training into your exercise routine may be an effective way to support healthy testosterone levels and promote optimal health.

  2. High-intensity interval training (HIIT): High intensity interval training (HIIT) is a form of exercise that involves short bursts of intense activity followed by periods of rest or low-intensity exercise. This type of training has become increasingly popular in recent years due to its potential to improve fitness and health in a shorter amount of time compared to traditional steady-state exercise. In addition to these benefits, research has also shown that HIIT may help to boost testosterone levels. One study found that men who performed HIIT three times a week for four weeks experienced a significant increase in testosterone levels compared to a control group. The intense and challenging nature of HIIT may stimulate the body to produce more testosterone, making it an effective form of exercise for those looking to naturally support their testosterone levels.

  3. Eating a balanced diet: Eating a balanced diet that includes a variety of nutrient-dense foods is essential for overall health and well-being. In addition, a balanced diet can also play a role in supporting healthy testosterone levels. For example, consuming adequate amounts of protein, healthy fats, and complex carbohydrates can help to support the production of testosterone in the body. In addition, many micronutrients, such as zinc, magnesium, and vitamin D, are important for the synthesis and function of testosterone in the body. Eating a diet that is rich in whole, unprocessed foods can help to ensure that you are getting all the nutrients your body needs to produce and maintain healthy testosterone levels. Conversely, consuming a diet that is high in processed foods, unhealthy fats, and refined sugars may have a negative impact on testosterone production and overall health.

  4. Vitamin D: Vitamin D is essential for testosterone production, so make sure you get enough sunlight or consider taking a vitamin D supplement. Vitamin D may also help to reduce the production of a hormone called sex hormone-binding globulin (SHBG), which binds to testosterone and reduces its availability in the body. By reducing the production of SHBG, vitamin D may help to increase the amount of free, active testosterone in the body.

  5. Zinc: Zinc is an important mineral that supports testosterone production. Foods rich in zinc include oysters, beef, pork, and beans. Zinc is required for the production of testosterone, and a deficiency in zinc can lead to lower testosterone levels. Zinc helps to inhibit the activity of the aromatase enzyme, which converts testosterone into estrogen. By supporting testosterone production and preventing its conversion into estrogen, zinc can help to maintain healthy testosterone levels in the body.

  6. Magnesium: Magnesium is another important mineral that can help to increase testosterone levels. Foods rich in magnesium include spinach, almonds, and dark chocolate. Magnesium is required for the synthesis of testosterone, and a deficiency in magnesium can lead to lower testosterone levels. Magnesium helps to stimulate the production of luteinizing hormone (LH), which in turn stimulates testosterone production in the testes. Additionally, magnesium has anti-inflammatory properties that can help to reduce inflammation in the body, which can interfere with testosterone production. By supporting testosterone production and reducing inflammation, magnesium can help to maintain healthy testosterone levels in the body.

  7. Avoiding processed foods: Processed foods are often high in refined carbohydrates, sugar, and unhealthy fats, which can negatively impact testosterone levels. Eating a diet that is high in processed foods can lead to insulin resistance, inflammation, and other health issues that can interfere with testosterone production. Additionally, processed foods may contain chemicals and additives that can disrupt hormone balance and lead to lower testosterone levels. By avoiding processed foods and focusing on whole, nutrient-dense foods, individuals can support healthy testosterone levels and overall health.

  8. Reducing stress: Stress can have a negative impact on testosterone levels, as it can cause the body to produce cortisol, a hormone that can interfere with testosterone production. Chronic stress can lead to consistently high cortisol levels, which can lead to lower testosterone levels over time. By reducing stress through techniques such as exercise, yoga, meditation, deep breathing, or spending time in nature, individuals can help to lower cortisol levels and support healthy testosterone levels. Additionally, stress reduction techniques can help to improve overall health and well-being, which can also have a positive impact on testosterone levels.

  9. Getting enough sleep: Getting enough sleep is important for many aspects of health, including testosterone production. During sleep, the body produces testosterone, and a lack of sleep or poor sleep quality can lead to lower testosterone levels. Additionally, sleep deprivation can increase cortisol levels, which can interfere with testosterone production. Studies have shown that men who get less than 5 hours of sleep per night have significantly lower testosterone levels compared to men who get 7-8 hours of sleep per night. By prioritizing good sleep habits, such as sticking to a consistent sleep schedule, creating a sleep-conducive environment, and avoiding caffeine and electronics before bed, individuals can support healthy testosterone levels and overall health.

  10. Consuming healthy fats: Consuming healthy fats is important for many aspects of health, including testosterone production. Testosterone is synthesized from cholesterol, and a diet that is low in fat can lead to lower testosterone levels. Additionally, healthy fats such as omega-3 fatty acids can help to reduce inflammation in the body, which can interfere with testosterone production. Foods that are rich in healthy fats include fatty fish, nuts, seeds, avocado, and olive oil. By incorporating healthy fats into the diet, individuals can support healthy testosterone levels and overall health. However, it's important to consume healthy fats in moderation, as consuming too much fat can lead to weight gain and other health issues.

  11. Limiting alcohol intake: Excessive alcohol consumption can have a negative impact on testosterone levels. Alcohol can interfere with testosterone production by causing liver damage and increasing estrogen levels. Additionally, alcohol can interfere with sleep, which is important for testosterone production. Studies have shown that men who consume excessive amounts of alcohol have lower testosterone levels compared to men who consume alcohol in moderation or abstain from alcohol. By limiting alcohol intake and consuming it in moderation, individuals can support healthy testosterone levels and overall health.

  12. Reducing sugar intake: Consuming excessive amounts of sugar can have a negative impact on testosterone levels. High sugar intake can lead to insulin resistance, which can interfere with testosterone production. Additionally, sugar can lead to inflammation in the body, which can also interfere with testosterone production. Studies have shown that consuming high amounts of sugar can lead to lower testosterone levels in men. By reducing sugar intake and consuming it in moderation, individuals can support healthy testosterone levels and overall health. It's important to note that natural sugars found in fruits and vegetables are generally healthy and should not be avoided as they contain important vitamins and minerals.

  13. Taking ashwagandha: Ashwagandha is a popular herb in Ayurvedic medicine that has been shown to have potential benefits for testosterone production. It has been found to reduce cortisol levels, a stress hormone that can interfere with testosterone production. Additionally, studies have shown that ashwagandha can increase testosterone levels in men who have low levels. It's believed that ashwagandha may help to increase testosterone levels by improving overall health and reducing stress. However, more research is needed to fully understand the effects of ashwagandha on testosterone levels. It's important to speak with a healthcare or fitness/nutrition professional before taking ashwagandha or any other supplement.

  14. Limiting soy intake: Soy is a plant-based protein source that contains phytoestrogens, compounds that mimic the effects of estrogen in the body. Consuming large amounts of soy products can lead to increased estrogen levels, which can interfere with testosterone production. Studies have shown that men who consume high amounts of soy have lower testosterone levels compared to men who consume soy in moderation or avoid it altogether. By limiting soy intake, individuals can support healthy testosterone levels and overall health. It's important to note that small amounts of soy consumption are generally considered safe and may even have health benefits, but it's best to consume it in moderation.

  15. Engaging in regular sexual activity: Engaging in regular sexual activity can have a positive impact on testosterone levels. Studies have shown that men who have frequent sexual activity have higher testosterone levels compared to men who are celibate. It's believed that sexual activity can help to stimulate testosterone production by activating the hypothalamus-pituitary-gonadal axis, which is responsible for testosterone production in the body. Additionally, sexual activity can help to reduce stress levels, which can interfere with testosterone production. However, it's important to note that excessive sexual activity may have negative effects on testosterone levels and overall health, so it's best to engage in sexual activity in moderation.

  16. Taking a magnesium supplement: Magnesium is an essential mineral that plays a key role in many bodily functions, including testosterone production. Studies have shown that supplementing with magnesium can help to increase testosterone levels in men who have low levels. Magnesium may help to increase testosterone levels by reducing inflammation in the body and improving overall health. Additionally, magnesium can help to regulate levels of sex hormone-binding globulin (SHBG), a protein that binds to testosterone and reduces its availability to the body. By taking a magnesium supplement, individuals can support healthy testosterone levels and overall health. However, it's important to speak with a healthcare or fitness/nutrition professional before taking any supplement.

  17. Consuming pomegranate: Pomegranate is a nutrient-rich fruit that has been shown to have a number of health benefits, including its potential to boost testosterone levels. Pomegranate is rich in antioxidants, which can help to reduce oxidative stress and inflammation in the body. It is also high in nitrates, which can improve blood flow and circulation. Additionally, studies have shown that pomegranate can increase the production of testosterone by inhibiting the activity of an enzyme called aromatase, which converts testosterone to estrogen. By inhibiting aromatase activity, pomegranate can help to increase levels of free testosterone in the body. Consuming pomegranate or pomegranate juice on a regular basis may be a simple and natural way to help boost testosterone levels and support overall health.

  18. Consuming ginger: Ginger is a flavorful spice that has been used for centuries in traditional medicine practices. Recent research has shown that ginger may also have the potential to boost testosterone levels. One study found that ginger supplementation increased testosterone levels by 17.7% in infertile men after three months of use. Ginger contains compounds called gingerols, which are believed to have antioxidant and anti-inflammatory effects in the body. These compounds may also help to stimulate the production of luteinizing hormone (LH), which is necessary for the production of testosterone in the body. Additionally, ginger may have a positive effect on sperm quality and function, which can further support male reproductive health. Adding ginger to your diet in the form of fresh ginger root, ginger tea, or ginger supplements may be a natural and effective way to support healthy testosterone levels.

  19. Take a cold shower: Taking a cold shower is an invigorating experience that can offer a range of health benefits, including its potential to boost testosterone levels. Exposure to cold temperatures has been shown to increase levels of testosterone in the body, as well as other hormones such as cortisol and adrenaline. This response is thought to be related to the body's natural stress response to cold temperatures, which can activate the sympathetic nervous system and trigger the release of hormones that help to support survival and adaptation. Cold showers may also help to increase blood flow and circulation, which can support overall health and well-being. While the effects of cold showers on testosterone levels may be temporary, incorporating cold showers into your daily routine may be a simple and natural way to support healthy hormone levels and promote overall health.

  20. Get enough omega-3 fatty acids: Omega-3 fatty acids are a type of healthy fat that are commonly found in fish, nuts, and seeds. These fats are known for their anti-inflammatory properties and are believed to offer a range of health benefits, including their potential to boost testosterone levels. Research has shown that omega-3 supplementation may help to increase testosterone levels in both men and women, particularly when combined with resistance training. One study found that men who took omega-3 supplements for six weeks experienced a significant increase in testosterone levels compared to a placebo group. The anti-inflammatory effects of omega-3 fatty acids may also help to improve overall health and reduce the risk of chronic diseases, making them a valuable addition to any healthy diet.


In conclusion, there are many natural ways to increase testosterone levels, including strength training, consuming a balanced diet, getting enough sleep, and managing stress. However, it's important to remember that some of these methods may not work for everyone, and some men may require medical treatment to increase their testosterone levels. Be sure to consult with a an experienced health, fitness and/or nutrition professional for further advice and support.







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