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12 Natural Foods to Boost Testosterone

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Most of a person’s daily testosterone release happens during sleep. Studies show a strong link between sleep loss or disruption and low testosterone. Overuse of other substances, like opioids, cannabis, and amphetamines, also have been shown to interfere with testosterone production and testicular function.

They can be helpful on their own or paired with hormone replacement. Another great source of vitamin D and Zinc comes from beans, whether they are white, kidney, or black beans. There are many benefits to consumption of beans, as they are a great plant-based protein that protects heart health and a great source of carbohydrates. Sadly, there are plenty of other foods that can lower your T levels. Check out our list of testosterone-killing foods to see what to cut out of your diet. Pomegranates contain more than 60 hydrolyzable tannins, many of which account for the fruit’s antioxidant power.

Your provider might recommend taking vitamin D supplementation to boost your testosterone if you have low vitamin D levels. 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. Please continue reading to learn about some of the symptoms of low testosterone (low T) and how to increase testosterone levels naturally – take a look at the site here -. While these findings are promising, further research, particularly clinical trials, is necessary to validate these effects in humans.

Various grains, nuts, seeds, vegetables, herbs, and liquids contain high amounts of phytoestrogens, plant-based compounds that can mimic estrogen functionality. However, there are other ways you can naturally improve your testosterone, beyond eating foods that boost testosterone. Bananas also contain magnesium (11) the benefits of which we explained under leafy green vegetables. One study established how bananas’ chief nutrient, potassium (29) can promote testosterone production and firmer erections. Pyridoxine, more commonly known as vitamin B6 (30), also offers an abundance of benefits, including the release of androgens, which in turn can increase your T production. Let’s not forget zinc, which you’ll find plenty of within cuts of chuck roast and ground beef. Still don’t believe zinc doesn’t play an important role in keeping your hormones balanced?

And from that point on, it’s constantly working to turn you into an adult body. Finally, there are medical solutions, including testosterone replacement therapy. This can help those experiencing low testosterone due to a specific diagnosed medical cause. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels.

A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Physical activity is one of the best ways to increase testosterone production naturally.

It’s completely natural for testosterone levels to decrease over time. In fact, almost half of men over the age of 80 have low testosterone. But younger men can be troubled with symptoms of low testosterone, too — especially those who are overweight or have certain underlying health conditions, like diabetes and sleep apnea. The question of whether protein increases testosterone is a bit murkier. Several studies showed that a high-protein diet actually decreased testosterone levels.

And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. Some research shows that low vitamin D levels may be linked to lower testosterone levels. Dark, leafy greens are nutrient-dense, high in fiber, and filled with micronutrients that promote health.

A 2019 study found that onion and onion extract can support hormone production, increase antioxidant activity, and may raise overall testosterone levels. A person’s testosterone level will fall naturally with age, but some medical conditions, lifestyle choices, and other factors can influence the amount of this hormone in the body. Not only is zinc vital for testosterone production, but it also blocks aromatase, the enzyme that converts testosterone to estrogen. And in a recent meta-analysis, zinc supplementation was shown to increase the quality of sperm in infertile men. There are a lot of natural products that claim they can increase your testosterone levels.