6 Ways to Increase Testosterone

Testosterone is a male sex hormone. It drives changes such as muscle development, male pattern hair growth, and voice deepening during puberty in males or people assigned male at birth. Testosterone is also present in females or people assigned female at birth but in lower quantities.

Besides its important role in puberty, testosterone affects men throughout life. Sufficient testosterone levels are necessary for sexual function, mood, strength, reduced disease risk, and overall health.

Please continue reading to learn about some of the symptoms of low testosterone (low T) and how to increase testosterone levels naturally.

What are normal testosterone levels?

Normal testosterone levels are 300 to 1,000 ng/dL in healthy males and 15 to 70 ng/dL in healthy females.

Testosterone levels can be measured with a blood test. Doctors usually measure daytime testosterone levels by obtaining a blood sample between 7 am and 10 am. If the result shows low testosterone, your doctor may order a repeat test for confirmation.

It is worth noting that testosterone levels decline with normal aging. They fall by about 1% every year after the age of 30. Therefore, healthy young men usually have higher testosterone levels than older men.

If you are diagnosed with low testosterone, your doctor will rule out underlying health conditions that may be causing it. Depending on the cause, your provider may recommend ways to naturally boost testosterone or prescribe testosterone supplements.

What are the symptoms of low testosterone?

Testosterone deficiency in pre-pubertal boys can result in small testes and penis, decreased facial and underarm hair, enlarged breasts, difficulty gaining muscle mass, low sperm count, lack of interest in sex, and lack of energy.

In adult men, the symptoms of low testosterone can include tiredness, lack of energy, frailty, reduced strength, low libido, decreased sexual performance, erectile dysfunction, weight gain, depression, and mood changes.

In addition, certain diseases have been linked to low testosterone, such as obesity, high blood pressure, high cholesterol, diabetes, and heart disease.

How can I increase my testosterone production in 2 days?

It is not usually possible to boost testosterone levels in 2 days. You can, however, increase testosterone naturally over time by leading a healthy lifestyle.

Anabolic hormones are synthetic or man-made versions of natural testosterone. There are some FDA-approved uses for these drugs, such as to treat delayed puberty in boys. However, illegal uses of anabolic steroids to boost testosterone levels can be very dangerous.

If you have been diagnosed with lower testosterone levels than normal, your doctor may prescribe testosterone replacement therapy to boost hormone levels. Even when you take testosterone treatment, it can be several weeks before you notice an improvement in symptoms such as sexual interest, sexual performance, and mood.

Which foods increase testosterone the most?

Specific foods cannot increase circulating testosterone levels. This is because the levels of testosterone in the body are tightly controlled by the hypothalamus and pituitary glands. These glands are in the brain and control testosterone production in the testicles and ovaries. This control of testosterone levels is mediated through the gonadotropin-releasing hormone, follicle-stimulating hormone, and luteinizing hormone.

Does exercise increase testosterone levels?

Physically active men may experience a boost in testosterone after a bout of exercise. But negative feedback mechanisms that control testosterone production will bring the levels back to a normal range after the exercise session ends. Therefore, the only natural ways to increase testosterone and maintain healthy testosterone levels are by leading a healthy lifestyle, eating a balanced diet, doing strength training exercises, avoiding chronic stress, and getting enough sleep. If you have a deficiency, your doctor may prescribe testosterone therapy after identifying the cause.

How do you boost testosterone naturally?

You can help your body produce more testosterone in the following ways:

Eat a healthy, nutritious diet

Studies have shown that a Mediterranean diet can lead to higher testosterone levels and improved erectile function. This type of diet emphasizes fresh fruits and vegetables, whole grains, healthy fats, lean protein, modest consumption of dairy products, and limited intake of red meats. In addition, this diet also helps to lower the risk of heart disease by helping to maintain a healthy body weight.

Notably, a low-fat diet has been linked to lower testosterone levels. However, the difference in T-levels is modest. On the other hand, there are significant benefits of eating a low-fat diet for maintaining a healthy weight.

Participate in regular physical activities

Strength training (also called weightlifting or resistance training) and high-intensity interval training (HIIT) can rapidly increase circulating testosterone levels. Randomized controlled trials have found T-levels increase immediately after intense exercise and return to normal within 30 minutes.

Note: Cardio exercises do not provide the same boost. Endurance activities like long-distance running or cycling may actually lower free testosterone levels.

Avoid excessive alcohol intake

Researchers have found that heavy alcohol consumption can result in lower testosterone concentrations. This is because when you drink alcohol, it has a negative effect on the Leydig cells that produce testosterone. Alcohol also causes a decline in production and an increase in the breakdown of testosterone in the blood.

Get enough sleep

The majority of testosterone production occurs during sleep. Chronic sleep deprivation, fragmented sleep, and obstructive sleep apnea can therefore lead to low testosterone levels.

Manage chronic stress

Stress can prevent testosterone hormone production in the body by causing damage to the Leydig cells, which make this hormone, leading to low T levels. Studies have also shown that high levels of the hormone cortisol secreted by the adrenal glands can lead to reduced blood testosterone levels. Elevated cortisol hormone values are present during stressful situations.

Take dietary supplements

Hormone and metabolic research have shown that men with higher vitamin D levels tend to have higher testosterone levels. It might be worth talking to your healthcare provider about checking for vitamin D deficiency. Your provider might recommend taking vitamin D supplementation to boost your testosterone if you have low vitamin D levels.

In addition, laboratory experiments have found that magnesium supplementation and zinc supplementation can increase T levels and boost muscle strength in mice. However, similar results have not been obtained in humans.

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