Testosterone is a vital sex hormone in both men and women. The hormone plays a crucial role in various bodily developments such as spermatogenesis, testicular descent, penis and testes enlargement, and increasing libido. It is also responsible for regulating secondary male characteristics, which in turn aid in masculinity. Some of these secondary sex characteristics are male hair patterns, voice deepening, and vocal changes, anabolic effects, such as growth spurts in puberty and skeletal muscle growth. Testosterone level, however, tends to naturally decline with age leading to a decrease in testicular size, lower bone density, muscle mass decline, a drop in libido, increased fat production, and a possibility of anemia. [1] Fortunately, there are several proven methods to naturally boost testosterone levels. In this article, we will explore 15 effective strategies that can help if you have been plagued with the question how to increase testosterone level.
Proven Ways to Increase Testosterone Levels Naturally
- Intake of honey
Studies have shown that oral administration of honey can support testosterone production in males. Honey’s natural antioxidant properties, nutrient content, and bioactive compounds such as phenolic acids have the ability to improve testosterone production by enhancing the production of the luteinizing hormone, a hormone that stimulates testosterone production. Honey also enhances the viability of Leydig cells, which are responsible for testosterone synthesis and reduces testicular oxidative injury, promotes the expression of the StAR gene involved in testosterone synthesis, and inhibits aromatase activity in the testes, which converts testosterone to estrogen. [1]
- Engage in Regular Exercise:
Regular physical exercise, particularly resistance training, has been shown to produce a favorable impact on testosterone levels. [2] Endurance and strength training exercises like partial squats, and push-ups, are particularly effective in boosting testosterone production. Aim for at least 30 minutes of exercise most days of the week. [3]
- Use of Ashwagandha:
Ashwagandha is a herb commonly used in Ayurvedic medicine. It has gained attention for its potential to support various aspects of health, including hormone balance. Studies have suggested that ashwagandha has a positive impact on testosterone levels, improves semen quality, and enhances fertility in men. [7]
- Take Purified Shilajit:
If you are looking for the best ways to increase testosterone level Shilajit has been traditionally used in Ayurvedic medicine and is believed to have various health benefits, including potentially increasing testosterone levels as well as significantly improving the total sperm count of the man. [9]
- Have a fiber-rich vegetarian diet:
Maintaining a fiber-rich vegetarian diet can support healthy testosterone levels. Plant-based foods rich in fiber, such as fruits and vegetables provide essential nutrients and promote overall well-being. When compared to a meat-rich Western diet, a well-rounded vegetarian diet can contribute to hormonal balance and potentially helps if you are thinking about how to increase testosterone level. [2]
- Increase consumption of onions and garlic:
Onions and garlic are known for their potential to support testosterone levels. Both have high levels of natural plant chemicals called flavonoids, which may stimulate testosterone production. Including onions and garlic in your diet can increase the levels of a kind of hormone that triggers the body and tells you how to increase testosterone level. [4]
- Consume an Adequate Amount of Protein:
Adequate protein intake is crucial if you are thinking about how to increase testosterone level. Include lean protein sources like lean beef, chicken, fish, and eggs as well as tofu, nuts, and seeds. Aim for a balanced intake of protein throughout the day which is approximately about 5 to 6 ounces per day. [4]
- Eat spinach and other rich sources of magnesium:
Apart from spinach, almonds, cashews, and peanuts are good sources of magnesium that you can consume as it can help block a protein from binding with testosterone and is a great method if you are wondering how to increase testosterone level. This will in turn lead to more testosterone in the bloodstream. [4]
- Increase zinc intake and add more mollusks to the diet:
Mollusks such as oysters have been popular for ages as a source of great fertility in men. Zinc is an essential mineral involved in testosterone production. Including zinc-rich foods such as oysters, beef, and beans can help the body learn how to increase testosterone. [4]
- Drink pomegranate juice:
Pomegranate has shown promise in promoting testosterone levels. Pomegranate also contains compounds that lower levels of stress hormones, such as cortisol, and helps raise levels of sex hormones including testosterone. Consuming pomegranate juice or including fresh pomegranate in your diet may provide potential benefits for testosterone levels. [4]
- Optimize Vitamin D Levels:
Vitamin D deficiency can lower your testosterone levels. [5] Spend time in the sun, consume vitamin D-rich foods, or consider a vitamin D supplement to ensure optimal levels and learn how to increase testosterone. [6]
- Use Tribulus terrestris (Gokshura):
Tribulus terrestris has been traditionally used to potentially enhance testosterone levels. Some studies suggest that it has three groups of active phytochemicals, Dioscin, protodioscin and diosgenin which in turn have a positive impact on testosterone production.[7]
- Stay Hydrated:
Proper hydration is important for your overall health as well as hormone regulation, especially after exercise. Start drinking adequate water all through the day to support and learn how to increase testosterone. [8]
- Kapikachcchu:
Kapikachchu, also known as Mucuna pruriens, has been used in traditional medicine for its ability to support testosterone levels. It also improves sperm count and motility. [7]
- Engage in Sexual Activity:
Regular sexual activity or masturbation has been linked to increased testosterone levels. Maintaining a healthy sexual lifestyle can positively impact hormone production and is a great way if you are thinking about how to increase testosterone levels naturally. [10]
FAQs
1. How to increase testosterone levels naturally through diet?
If you are looking for ways how to naturally increase testosterone, you can:
Consume Testosterone-Boosting Foods: Certain foods are known to enhance testosterone production. These include ginger, pomegranates, garlic, onions, cruciferous vegetables (broccoli, cauliflower, cabbage), and Brazil nuts. Incorporate these foods into your diet regularly.
Consume Healthy Fats: Inclusion of healthy fats in diet can help increase testosterone levels. Opt for monounsaturated and polyunsaturated fats found in foods like avocados, nuts, seeds, olive oil, and fatty fish. These fats provide essential nutrients for testosterone synthesis.
2. How to increase testosterone levels through weight management?
Excess body fat can lead to decreased testosterone levels. Therefore, maintaining a healthy weight through proper diet and exercise is crucial. Apart from this, including HIIT workouts have been shown to increase testosterone levels. These short, intense bursts of exercise followed by elaborate periods of resting can be an effective way to boost testosterone naturally. Include exercises like sprints, burpees, and jumping jacks in your routine.
3. What is considered a normal testosterone level according to age?
By the age of 15 to 16 years, the ng/dL should be 100-1,200, and by the late teens, that is, around the age of 17 to 18 years, it should be between 300 and 1,200 ng/dL. In an adult, that is 19 years and older boys should have it between 240 and 950 ng/dL.
Conclusion
Learn how to increase testosterone naturally and optimize the levels of this hormone through a combination of lifestyle changes, dietary modifications, and stress management techniques. By following these 15 proven strategies, you can support and learn how to increase testosterone in men and enjoy the benefits of improved physical and mental well-being.
Disclaimer:
This article is written from a health and wellness perspective only and is not a piece of medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.
References:
3. Low Testosterone and Exercise in Men
5. Effect of Vitamin D Supplementation on Testosterone Levels in Men
7. Ayurvedic management of male Vandhyatwa with special reference to male infertility
9. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers
