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Testosterone. It’s the hormone that makes a man “manly”. Testosterone has a wide variety of different functions in the human body.
Some of these include:
- Muscle regulation (establishing how quickly muscle is built and the quality of muscle mass)
- Promoting optimal mental clarity
- Amplifying your overall well-being and masculinity
- Cultivating a hardy sex drive and peak sexual performance
- Increase strength and athletic performance
- Increased bone strength
- Healthier heart and blood
Because of this, many guys are becoming more aware of the importance of testosterone and the role it plays in their quality of life. Unless you are doing something to promote higher overall testosterone levels, you can expect that they will start to drop once you enter your late twenties. It’s a natural process that takes place as aging occurs and can be deepened if you make the wrong lifestyle and diet choices.
Fortunately, there are ways you can increase your testosterone levels naturally and regain your former self. In fact, there are lots of things you can do to increase testosterone naturally. We have put together a list of the 34 best things you can do to get your levels back up and possibly even take them higher than they ever were, and start feeling like a fitter, stronger and faster you.
Natural vs synthetic
Unfortunately, one of the more dangerous routes some guys take to increase their testosterone levels is through injections of unnatural substances such as steroids.
Not only does this come with many side effects (many of which are worse than low testosterone), but once you start treatment your body can turn off its own natural testosterone production leaving you stuck doing testosterone injections indefinitely.
This is why turning to ways to increase your testosterone levels naturally is the way to go, Ways that will increase your body’s own normal production rather than replace production altogether like the non-natural treatments do is preferred and safer.
So, now let’s take a closer look at the ways you can increase your testosterone levels naturally. Using natural methods will always be the most powerful method and the safest way to go.
The 34 best ways to increase testosterone naturally
So now that you know what the advantages of higher testosterone are, which methods should you turn to? We have covered the 34 best ways to naturally increase your testosterone levels.
Here are the best 34 ways to increase testosterone naturally.
1 Use Compound Exercises
Compound exercises use several muscle groups at once. Hitting calf raises is ok but if you are looking to up your testosterone then you should stick with exercises that work more muscle fibers and have been shown to release more testosterone. Exercises like squats, deadlift, bench press and Olympic lifts are some of the best exercises for increasing your test levels.
2 Take a zinc supplement
Zinc plays a key role in helping your immune system function and also has a huge role in testosterone production. Studies have shown that supplementing with zinc for just six weeks can significantly increase testosterone and that if you restrict your zinc intake you will decrease your testosterone. You can either supplement some zinc or try adding foods to your diet that are high in zinc like lean beef, spinach, cashews, beans and oysters. Speaking of oysters, let’s move on to number 3.
3 Eat Oysters
This one is a biggie when it comes to testosterone boosting. Oysters are extremely high in zinc which as we just mentioned is vitally important to your test levels as we just discussed. Zinc also helps increase vitamins, amino acids, omega 3 & 6 and improves brain function. Oysters are also high in magnesium which was shown in a study to increase testosterone in both sedentary adults as well as athletes, it also works as a sleep aid and as we will discuss sleep is vitally important to testosterone production. If there is one testosterone superfood oysters would be it!
4 Get your sleep
Sleep is another important part of testosterone production, especially deep rem sleep. This is when the testosterone is made by the body. In fact, this study shows that men who slept 8 hours a night had more than double the testosterone levels in serum as men who got just 4 hours of sleep. The evidence is overwhelming on this one. A study from Gov et al even showed that every extra hour of sleep led to 15% more test production. Sleep is without a doubt one of the most important factors in test production.
5 Try D-Aspartic Acid
D-Aspartic Acid serves mainly as a neurotransmitter, it can be found at high levels in the pituitary gland and also in the testicular Leydig cells. It receives signals from the pituitary and converts cholesterol into testosterone.
There have been studies to show that D-Aspartic Acid is an effective test booster but we like this one the best. In the study, researchers gave 23 males 2.6 grams of D-Aspartic Acid and it raised test levels by 42 percent in just twelve days. Then researchers tried it again with this study and testosterone levels by 30-60%.
6 Avoid stress
Stress can big a big testosterone killer. Sometimes it is unavoidable in life, but you should try and avoid it as much as possible for many reasons including testosterone production and overall health.
Stress causes the body to release cortisol which can cause weight gain, muscle loss and lowers your testosterone levels . Prolonged stress is very bad for your health and for your testosterone levels. Find ways to avoid stress or change your life around to reduce stress levels if needed.
7 Get your vitamin D
Vitamin D is something we get naturally through sunlight or through eating certain foods. The problem is many of us don’t get enough especially if you live in an area that doesn’t have many sunny days or have poor eating habits.
Vitamin D helps with several bodily functions including testosterone production. Researchers found that giving a vitamin D supplementcaused increased levels of testosterone. The funny thing is the study they were doing was for weight loss. You can try getting more sun, use a vitamin D supplement or eat more foods that are high in vitamin d like fatty fish, mushrooms, beef liver, cheese, and egg yolks.
8 Take a natural testosterone boosting supplement.
Using one of the top natural testosterone boosting supplements can also make a huge difference. The best ones include many of the top ingredients that are on this list like oysters (oyster extract), zinc, magnesium, ginseng, fenugreek and Vitamin D all in one pill at proper doses, which can make it much easier and more effective.
We put together a list of the best testosterone boosters on the market today which features the most effective test boosters available, combine a good testosterone boosting supplement with some of the other steps from this list and your test levels will skyrocket.
9 Eat some salmon
Salmon is one of those superfoods that seems to help with just about everything. Not surprisingly it is also good for raising your test levels. Salmon is high in protein as well as omega 3’s. Omega 3 fatty acids are important to testosterone production because they increase the production of luteinizing hormone, which is the hormone in men that will trigger testosterone production.
Salmon also has a friendly amount of zinc in it and as we mentioned back in #2 zinc is a big player in the game of testosterone production. Try and make salmon a regular part of your diet and reap the rewards.
10 Eat eggs with the yolk
Eggs are one of the best sources of protein out there. The question for many is to go with or without the yolk. If you are looking to increase your test levels, you should be eating eggs with the yolk.
Testosterone is actually made from cholesterol so if you limit your cholesterol this could lower your testosterone as well. Not surprisingly, studies have shown a correlation between cholesterol intake and testosterone levels which only makes sense really.
11 Have tons of sex
Here is one that won’t have many guys complaining. Regular sex is another good way to raise test levels. Testosterone is made mainly in the testicles so it stands to reason that having more sex would stimulate more testosterone production. Research has found that having sex can increase testosterone levels in both men and women. Leading you to want more sex and so on. It’s like a fun testosterone making machine. Enjoy the ride!
12 Do less endurance training
Long distance or endurance training is not as good for the body as once hoped. It also is not good for test levels. Endurance athletes tend to have raised cortisol levels, which is bad. Researchers have also found endurance athletes to have significantly lower levels of testosterone. Male long distance runners, in particular, have been shown in many studies to have lower testosterone levels on average (study 1, study 2, here are a couple more but the point has been made).
When it comes to doing cardio HIIT is much better when it comes to testosterone and fat loss, but we will cover that one later.
13 Cut back on the boozing
I like a beer as much as the next guy, unfortunately hitting the sauce isn’t good for test levels. The good news is you don’t have to avoid alcohol altogether, but if you are the kind who likes to pound a lot of drinks on a regular basis, your test levels could suffer from it.
Not really a big surprise since excess boozing has many negative effects on the body. This study found that alcohol actually can increase estrogen. You know what that means, welcome to the wonderful world of man boobs.
Fortunately, light to even some moderate drinkers don’t usually have their testosterone affected much on your test levels. Heavy drinkers though really need to cut back or your testosterone levels are going to drop as well as cause other health concerns.
14 Trim the fat
Having excess body fat particularly in the midsection is bad news for your health and for your testosterone levels. Studies show a strong correlation between body weight and test levels. Studies have also found more muscle mass increases testosterone levels. So, it looks like having a hot, ripped body is good for more than just looks.
The good news is losing weight will increase testosterone levels. So, if you have some extra you can do yourself some good to lose them. It will do you some good in many areas when it comes to your health.
15 Eat organic
This is one most people might not think of, but when you really think about what you are eating sometimes with non-organic food it isn’t much of a surprise. Many non-organic foods are loaded with pesticides, insecticides, hormones etc.
The problem is, not surprisingly many of these pesticides have negative effects on your health and also your testosterone. Chlorpyrifos is one of the most commonly used insecticides and has been found in over 90% of Americans. Studies have shown chlorpyrifos has negative effects on your body and test production.
Another commonly used pesticide Glyphosate has been shown to lower testosterone levels as well. And the list goes on and on. To put it in a nutshell, going organic will keep you away from the chemicals that can lower your test levels.
16 Supplement with Ginseng
Ginseng is a pretty common supplement you can find almost anywhere. It comes from the Ginseng plant root and is used to help with concentration, immunity, blood sugar levels and also testosterone production. It works by decreasing your blood glucose levels. This is important because high glucose levels in men are a large cause of low test levels.
17 Avoid Soy
Soy is a rather common source of protein, especially for vegetarians. The problem is soy has been linked to lower testosterone levels and, to be honest, it usually tastes like dirt, especially the soy protein powders.
But getting back to its effects on testosterone. There have been several studies that have linked soy to low test levels, like this one where some 19-year-old chowed on tons of soy and basically went limp and lost all interest in sex after his test levels took a nosedive.
Then there is also this study where soy consumption lowered testosterone levels in healthy young men.
Soy is one to avoid. If you are a vegetarian or vegan at least go organic with the soy as we discussed earlier.
18 Go nuts
Nuts are a good snack that is beneficial to your health and test levels. They are loaded with healthy fats and b vitamins, both of which are effective in increasing testosterone levels. Focus on almonds, Brazil nuts, cashews, walnuts, pecans and especially Macadamia nuts. Macadamia nuts have a really high healthy fat content and will give you the most bang for your buck when it comes to testosterone levels
19 Throw a steak on the barbie
Steak, not only is a solid food for muscle building. But it is also a good food for boosting your test levels. When choosing a steak try to go with a grass-fed steak over grain fed. The grass-fed variety has healthier fats that will offer CLA, as well as omega-3 fatty acids. Steak also contains saturated fats which are the building blocks of testosterone.
20 Try Intermittent Fasting
If you have been on this site much you know we have covered intermittent fasting more than once. This article is our most in-depth article on the subject but in a nutshell, you fast for part of the day and eat during a selected portion of the day.
Research has shown that short-term fasting can make your androgen receptors become more sensitive towards testosterone. Intermittent fasting is also great for helping you lose those unwanted pounds, which as we mentioned in #14 can be a big help to your testosterone levels as well.
21 Get Garlic breath
Yeah, we know garlic breath isn’t the most flattering thing in the world, but garlic is a great testosterone booster so keep a pocket full of Tic-tac’s and bring on the garlic!
This study here found that “garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone”
Pass the garlic, please.
22 Use HIIT
HIIT is the cardio of choice if you are looking to lose weight and burn fat. It is also the cardio of choice when it comes to increasing testosterone levels.
HIIT is great for test levels because it is shorter in duration and doesn’t increase stress hormones and cortisone levels the way endurance training can. Short and intense exercise has been shown many times over to be a solid way to increase testosterone levels. As mentioned before, losing a few lbs. will also help you in the testosterone department as well. Win-win.
23 Don’t skip the carbs
One way many people go about losing weight is by restricting their carbohydrate intake. This can be an effective way to lose weight, but it is not good for testosterone levels.
This study with of people doing intense exercise had one group eat a diet high in carbs and another group eating a low carb diet. The study found that the testosterone levels in the low-carb group “decreased significantly” while test levels remained the same in the high carbohydrate group.
This doesn’t mean you should be stuffing your face with cakes and pies though, you should make sure to eat good sources of carbohydrates like yams, oats, whole grains, brown rice, quinoa, vegetables, and sweet potatoes.
24 Stay hydrated
Hydration is good for you in many ways. It is good for your brain, joints and organs. Staying hydrated is also important for your test levels.
Dehydration can lower your test levels fast, the less water you drink and the more dehydrated you become the more you raise cortisol levels and decrease testosterone levels.
Try and drink 8 8oz glasses of water per day.
25 Lift heavy
Lifting heavy is another great way to release testosterone. Particularly using compound exercises that use multiple muscle groups at once as we discussed earlier. Some of the best ones to use are squats, deadlifts and bench press. These are the big daddy exercises you should probably be doing anyway. Studies have shown that resistance training at any age is a solid way to boost test levels. So, no matter your age, hit the weights to release more testosterone
26 Chow on Avocados
Avocados are another one of those superfoods, they are loaded with healthy fats as well as vitamin E. Both healthy fats and vitamin E have a strong link to testosterone production.
Avocados provide a nice testosterone boosting double whammy. Make them a part of your testosterone boosting diet as well.
27 Try Forskolin
No, it doesn’t say foreskin it says forskolin. Now that your mind is out of the gutter, let’s talk about forskolin. Forskolin is an extract from the plant Coleus Forskohlii. It is a newer supplement ingredient that is all the rage when it comes to fat loss along with increased muscle in men. While not having a spare tire and more muscle is important when it comes to testosterone levels, we are going to talk about how forskolin works to increase test levels.
Forskolin is well known for increasing cyclic adenosine monophosphate or cAMP. cAMP is a hormonal messenger in the body, this is why it is believed to be an effective testosterone booster.
Researchers have found that forskolin was able to significantly increase testosterone levels in men when taken regularly. Less fat and more testosterone, what’s not to like. Here is a good fat burner that features forskolin as its top ingredient. This one is well worth a shot with all those benefits.
While meditation itself may not be linked to testosterone levels it is an effective way to lower stress levels and stress is one of the biggest testosterone killers there is.
Stress is also something that is not easy to control. It’s hard just to “not stress” when you have a bad job, bad marriage, family problems or other big stressors in your life. Some things just can’t be changed right away to make the stress go away.
If this is you take up some meditation to help you deal with the stress of daily life. Find out what 20 minutes of meditation a day can do for you.
29 Avoid low-calorie diets
Low-calorie diets have shown to also mean lower testosterone levels so you don’t want to go too low when it comes to calories.
The problem is being overweight is bad for test levels also, so what should you do?
The answer is you should lose the weight and then bump the calories back up to normal levels with healthy foods so you maintain your weight loss and are getting enough calories. The calorie restriction will be worth it in the long run if you need to lose weight. Or you could slightly reduce calories by 15% and lose weight rather slowly. This is can be effective for weight loss and is not enough of a restriction to reduce testosterone levels.
Citrus is a delicious and juicy fruit that has been shown to lower estrogen levels.
Grapefruit is a citrus that is especially is also low in sugars and carbs, so they will make a perfect snack that won’t cause an insulin spike and will keep estrogen levels lower.
31 Use Creatine
Creatine is one of the best sports supplements on the market and the most effective when it comes to increasing strength and power. The interesting part is, creatine is not only very effective for increasing strength, but it has also been shown to significantly increase the effectiveness of antidepressants for treating depression. It also enhances brain function and memory and it has been shown to increase testosterone levels in athletes according to a 4-year study. This study also found it increased testosterone by 56% in rugby players. Creatine is something even non-athletes might want to consider with all those benefits.
Related: Top 5 Creatine Supplements
32 Supplement with Fenugreek
Fenugreek is an herb commonly found as an ingredient in curries and is commonly used in India. Australian researchers at the University of Queensland found in a double-blind, randomized, placebo-controlled study, that daily supplements containing an extract from fenugreek appeared to enhance male libido and normalize testosterone levels. Fenugreek seeds contain bioactive compounds called saponins, including diosgenin, which research suggests may be involved in the production of a number of male sex hormones.
33 Supplement with magnesium
Magnesium is another good supplement that could help with your testosterone levels. This study showed that magnesium was able to increase test levels in athletes and sedentary adults. The study found that “Our results show that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.”
As we mentioned before oysters are pretty high in magnesium and oysters are a great testosterone boosting food. Avocado is another test boosting food that is high in magnesium as well. Other foods that are high in magnesium include pumpkin seeds, bananas, yogurt, and spinach.
34 Use olive oil
Olive oil is another one that falls into that superfood category. It is loaded with healthy fat, anti-inflammatories, and anti-oxidants. This beast of a superfood can help prevent diabetes, heart disease, depression, improve brain function and it also has been shown to be effective in increasing testosterone levels.
Make sure to stay with an organic, extra virgin and a name brand olive oil. Not some generic, processed stuff that has some of the good stuff taken out and will only be marginally beneficial at best.
There you have the 40 best ways to increase testosterone naturally. Using all try adding as many of these as you can to your training, diet and general lifestyle and you should be able to significantly increase your testosterone levels without any harmful shots or drugs.
If you didn’t notice most of the things on this list are healthy things you should be doing for yourself anyway. The healthy your lifestyle, the higher your test levels will be. Train smart, eat right and live well and you will get there.