How to increase testosterone

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our • Chang, C. S., Choi, J. B., Kim, H. J., & Park, S. B. (2011, December). Correlation between serum testosterone level and concentrations of copper and zinc in hair tissue. Biol ogical Trace Elem ent Res earch, 144(1-3), 264-271 • Corona, G., et al. (2013, May 2). Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. European Journal of Endocrinology, 168(6), 829-843 • Grossmann, M. (2014, January 27). Testosterone and glucose metabolism in men: current concepts and controversies. Journal of Endocrinology, 220(3), R37-55 • How much sleep do we really need? (2015).Retrieved from • Leproult, R., & Van Cauter, E. (2011, June 1). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. Journal of the American Medical Association, 305(21), 2173-2174 • Low testosterone. (2015, March 9).Retrieved from • Mayo Clinic Staff. (2014, February 5).Exercise: 7 benefits of regular physical activity • Mayo Clinic Staff. (2014, July 10). Testosterone therapy: Potential risks and benefits as you age • Sato, K., Lemitsu, M., Matsutani, K., Kurihara, T., Hamaoka, T., & Fujita, S. Resistance training restores muscle sex steroid hormone steroidogenesis i...

Testosterone helps increase muscle mass and brings you vitality. If you’ve been going to the gym regularly and feel like you’ve hit a plateau, increasing your testosterone levels may be the solution. The good news is you can bring your hormone levels to a healthy balance without medication. If you’re looking for ways to increase testosterone naturally, we have the answers. Eat the right foods and practice healthy lifestyle habits, and you’ll ramp up your testosterone production without resorting to chemicals. We’ve compiled the best food and lifestyle choices, as well as supplements, to boost your hormone levels and get the most out of your workouts. What Happens When a Man’s Testosterone Is Low Lower than optimal testosterone levels have many effects on your health. These are the most common ones: • Reproductive health: Men with low testosterone levels often lose their sex drive. You also experience a low sperm count and erectile dysfunction • Vitality: When male hormone levels experience a dip, your energy levels sink, too. • Obesity: High body fat is both a symptom and a cause of low testosterone. • Loss of muscle and bone: Testosterone is key in the maintenance and production of muscle mass and bone, for both men and women • Mood disorders: Low levels of testosterone have been linked with a raised incidence of anxiety and depression. Testosterone levels tend to drop with age, causing some additional problems due to the loss of muscle mass and bone density. It’s a natur...

Welcome to Testosterone HQ—Men's Health 's guide to the exciting, complicated, and revolutionary world of testosterone. For everything you need to know about T, click . TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting (and keeping) erections to bone health and red blood cell production. So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial. There are several natural ways to give your testosterone a boost and keep it from getting too low. Low is generally under 264 nanograms per deciliter (ng/dL), although most doctors are just as concerned about any symptoms that you have, like low libido, fatigue, irritability, and erectile dysfunction. They typically factor in your labs and your symptoms before prescribing testosterone replacement therapy. “The goal is general well-being,” says Ahmed El-Zawahry, M.D., a urologist at the University of Toledo Medical Center. “Testosterone treatment is only necessary when a person has symptoms associated with low testosterone.” Not everyone who has low testosterone experiences symptoms, he adds. The impact varies depending on the individual, their age, size, and how physically fit they are. Testosterone, which is produced in the testicles, naturally declines as you age, Dr. El-Zawahry says. After your 30s or 40s, you can expect it to drop about 1 percent to 3 percent a year. Aging is something you can’t control, of course. But, you can control other fac...

Testosterone is a sex hormone that affects: • sex drive • bone and muscle health • sperm production • blood cell production Testosterone levels decline as you age. But other factors can also cause low testosterone, including certain medications, high body fat levels, and some health conditions ( A health-promoting lifestyle, including a nutritious diet, is important for maintaining optimal testosterone levels. Some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may contribute to low testosterone ( If you have low testosterone, follow a medical professional’s recommendations. Additionally, you may consider adopting a dietary pattern rich in foods that contain nutrients important for maintaining healthy testosterone levels. Many nutrients, including vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels ( However, there’s limited research investigating the impact of specific foods on testosterone. This article looks into 7 foods rich in nutrients that may help promote healthy testosterone levels. Low testosterone, also called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms per deciliter. Low testosterone can be treated medically with testosterone replacement therapy ( Hypogonadism is very common. In fact, around 40% of men older than 45 and 50% of men in their 80s are considered hypogonadal ( We use “women” and “men” in this article to reflect the terms that have b...

A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. You can break this cycle. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. Choose lean meats and whole grains. Eat lots of veggies and fruits. Focus your workouts on your muscles. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn't boost your testosterone like strength training can. Be careful to not overdo it. Too much exercise can take your T level in the other direction. Your body turns up the testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. IMAGES PROVIDED BY: 1) Getty Images 2) Getty Images 3) Getty Images 4) Getty Images 5) Getty Images 6) Getty Images 7) Getty Images 8) Getty Images 9) Getty Images 10) Getty Images 11) Getty Images SOURCES: Al-Dujaili E. Endocrine Abstracts, March 2012. Ananda, S. Nutrition, June 1996. Bowen, R.L. The Journal of Biological Chemistry, May 7, 2004. Craig, B.W. Mechanisms of Ageing and Development, August 1989. Devi, S....

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our • Chang, C. S., Choi, J. B., Kim, H. J., & Park, S. B. (2011, December). Correlation between serum testosterone level and concentrations of copper and zinc in hair tissue. Biol ogical Trace Elem ent Res earch, 144(1-3), 264-271 • Corona, G., et al. (2013, May 2). Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. European Journal of Endocrinology, 168(6), 829-843 • Grossmann, M. (2014, January 27). Testosterone and glucose metabolism in men: current concepts and controversies. Journal of Endocrinology, 220(3), R37-55 • How much sleep do we really need? (2015).Retrieved from • Leproult, R., & Van Cauter, E. (2011, June 1). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. Journal of the American Medical Association, 305(21), 2173-2174 • Low testosterone. (2015, March 9).Retrieved from • Mayo Clinic Staff. (2014, February 5).Exercise: 7 benefits of regular physical activity • Mayo Clinic Staff. (2014, July 10). Testosterone therapy: Potential risks and benefits as you age • Sato, K., Lemitsu, M., Matsutani, K., Kurihara, T., Hamaoka, T., & Fujita, S. Resistance training restores muscle sex steroid hormone steroidogenesis i...

Welcome to Testosterone HQ—Men's Health 's guide to the exciting, complicated, and revolutionary world of testosterone. For everything you need to know about T, click . TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting (and keeping) erections to bone health and red blood cell production. So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial. There are several natural ways to give your testosterone a boost and keep it from getting too low. Low is generally under 264 nanograms per deciliter (ng/dL), although most doctors are just as concerned about any symptoms that you have, like low libido, fatigue, irritability, and erectile dysfunction. They typically factor in your labs and your symptoms before prescribing testosterone replacement therapy. play icon The triangle icon that indicates to play “The goal is general well-being,” says Ahmed El-Zawahry, M.D., a urologist at the University of Toledo Medical Center. “Testosterone treatment is only necessary when a person has symptoms associated with low testosterone.” Not everyone who has low testosterone experiences symptoms, he adds. The impact varies depending on the individual, their age, size, and how physically fit they are. Testosterone, which is produced in the testicles, naturally declines as you age, Dr. El-Zawahry says. After your 30s or 40s, you can expect it to drop about 1 percent to 3 percent a year. Aging is something you can’t...

Testosterone is a sex hormone that affects: • sex drive • bone and muscle health • sperm production • blood cell production Testosterone levels decline as you age. But other factors can also cause low testosterone, including certain medications, high body fat levels, and some health conditions ( A health-promoting lifestyle, including a nutritious diet, is important for maintaining optimal testosterone levels. Some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may contribute to low testosterone ( If you have low testosterone, follow a medical professional’s recommendations. Additionally, you may consider adopting a dietary pattern rich in foods that contain nutrients important for maintaining healthy testosterone levels. Many nutrients, including vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels ( However, there’s limited research investigating the impact of specific foods on testosterone. This article looks into 7 foods rich in nutrients that may help promote healthy testosterone levels. Low testosterone, also called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms per deciliter. Low testosterone can be treated medically with testosterone replacement therapy ( Hypogonadism is very common. In fact, around 40% of men older than 45 and 50% of men in their 80s are considered hypogonadal ( We use “women” and “men” in this article to reflect the terms that have b...

A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. You can break this cycle. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. Choose lean meats and whole grains. Eat lots of veggies and fruits. Focus your workouts on your muscles. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn't boost your testosterone like strength training can. Be careful to not overdo it. Too much exercise can take your T level in the other direction. Your body turns up the testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. IMAGES PROVIDED BY: 1) Getty Images 2) Getty Images 3) Getty Images 4) Getty Images 5) Getty Images 6) Getty Images 7) Getty Images 8) Getty Images 9) Getty Images 10) Getty Images 11) Getty Images SOURCES: Al-Dujaili E. Endocrine Abstracts, March 2012. Ananda, S. Nutrition, June 1996. Bowen, R.L. The Journal of Biological Chemistry, May 7, 2004. Craig, B.W. Mechanisms of Ageing and Development, August 1989. Devi, S....

Welcome to Testosterone HQ—Men's Health 's guide to the exciting, complicated, and revolutionary world of testosterone. For everything you need to know about T, click . TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting (and keeping) erections to bone health and red blood cell production. So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial. There are several natural ways to give your testosterone a boost and keep it from getting too low. Low is generally under 264 nanograms per deciliter (ng/dL), although most doctors are just as concerned about any symptoms that you have, like low libido, fatigue, irritability, and erectile dysfunction. They typically factor in your labs and your symptoms before prescribing testosterone replacement therapy. “The goal is general well-being,” says Ahmed El-Zawahry, M.D., a urologist at the University of Toledo Medical Center. “Testosterone treatment is only necessary when a person has symptoms associated with low testosterone.” Not everyone who has low testosterone experiences symptoms, he adds. The impact varies depending on the individual, their age, size, and how physically fit they are. Testosterone, which is produced in the testicles, naturally declines as you age, Dr. El-Zawahry says. After your 30s or 40s, you can expect it to drop about 1 percent to 3 percent a year. Aging is something you can’t control, of course. But, you can control other fac...