How to NATURALLY Increase Your Testosterone Levels for Muscle Growth 18 Studies

36 best ways to naturally boost testosterone

Ashwagandha is a well-known adaptogen that helps manage stress levels. Chronic stress can contribute to low testosterone, but Ashwagandha helps reduce cortisol (the stress hormone) while enhancing testosterone production. It also improves mood, energy, and performance in the gym, supporting both muscle mass and sexual health. Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. Healthy fats are also beneficial for lowering the risk of heart disease and bad cholesterol.

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Fluid intake needs vary depending on climate, weather, activity level, and personal body chemistry. So, there isn’t a one-size-fits-all rule for adequate water intake or healthy testosterone levels, but the National Health Service recommends consuming a minimum of six to eight mugs daily. “To make drinking more water easier, keep a reusable water bottle with you throughout the day as a reminder,” says Lane. For one, “drinking too much alcohol can interfere with the hormone signals your brain sends to the testes to produce testosterone,” says Bailey.

One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. If you want to try tobacco, chewing it very infrequently can be a mildly healthier alternative (although that does come with its own health risks).

We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. Men with diabetes are twice as likely to have low testosterone levels (34). Similarly, men with heart disease are twice as likely to have low testosterone than men without heart disease (35).

Magnesium is a micronutrient that many men are deficient in and plays an important in nerve functioning, regulating blood pressure, and supporting your immune system. It also plays a vital role in testosterone production, and increasing the levels in your body has been shown to increase your testosterone production (17). If you aren’t eating enough calories, your body shuts down its reproductive health to give more vital processes more attention. In other words, what happens if a woman has too much testosterone (https://jonlieffmd.com/) your body is lacking energy, the last thing on its mind is increasing its testosterone production for good sexual health.

White button mushrooms (Agaricus bisporus) block the production of an enzyme called aromatase. By blocking the conversion, some studies suggest that foods like white button mushrooms can help improve testosterone levels. If you have low testosterone (known medically as hypogonadism), including these 13 foods may bring testosterone levels closer to where they should be for your age and sex.

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