Ways to boost testosterone naturally

All of these behaviors will boost your mood, productivity, and health, alongside testosterone. Speak to a doctor before taking supplements, however, especially if you have an existing health condition. You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. Over-exercising has been linked to lower testosterone levels. High stress and the stress hormone cortisol have been linked to lowered testosterone in both men and women.
“Excess weight, especially around the belly, is known to lower testosterone levels,” says Dr. Lakshman. That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance.
Research from the National Library of Medicine suggests that garlic helps improve blood flow, which might help treat erectile dysfunction . We would all like to regain testosterone without resorting to medical treatments, and the good news is that there is a way to do it. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. To choose a quality supplement, check the label for USP, NSF, or ConsumerLabs Approved. Supplements, if used, should complement — not replace — core habits like regular exercise, good sleep, and a nutritious diet, says Lakshman.
If you have any questions about the 20 testosterone-boosting herbs listed in this article, post them in the comments below, and I’ll be happy to help! Although these 10 herbs can help boost your T levels, avoid taking them all at once. This is an Ayurvedic herb that can help enhance vitality, improve sexual function, and promote overall health and well-being. Saffron can help enhance mood, improve cognitive function, and promote sexual health. It contains certain compounds that may protect testosterone from damage and support overall reproductive health. This herb can help enhance energy, improve mood, and support sexual health.
Theoretically, if you are in fact able to increase testosterone levels, you could improve lean muscle mass, decrease body fat, boost sex drive, and improve confidence. Testosterone replacement therapy (TRT) and natural testosterone supplements are two approaches aimed at boosting testosterone levels in the body. Testosterone supplements contain natural, herbal ingredients that are meant to work synergistically together to increase free testosterone levels. These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body's natural production of testosterone. You can make the most out of your supplements to boost testosterone levels naturally by following the recommended dosage per day.
Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep. Light exposure first thing is great for your sleep and circadian alignment — which boost testosterone levels — but light can also boost production of the hormone directly. Beyond focusing on sleep and circadian rhythm best practices, there are some other natural treatments to help maintain healthy testosterone levels. It is not easy to increase testosterone levels, so naturally, the supplement can not be simple either.
For  thehollywoodtrainer , research suggests that intermittent fasting may increase testosterone levels by improving insulin sensitivity and promoting hormonal balance. While supplements can be powerful allies in boosting testosterone, combining them with smart lifestyle habits can further enhance your results. If you’re searching for safe, effective, and natural ways to increase testosterone, this guide will break down how each supplement works, its unique benefits, and how to incorporate them into your daily routine. Whether you choose to incorporate supplements like ashwagandha or adopt healthier daily habits, the combined effect can lead to noticeable improvements in physique, mood, and vitality. Men who combine resistance training with a nutrient-dense diet typically enjoy not only improved testosterone levels but also enhanced overall vitality. When compared to synthetic testosterone therapies, Tongkat Ali offers a natural alternative that helps the body manage stress more effectively.
Natural supplements are not a direct replacement for testosterone replacement therapy (TRT), but they can be a great first step. Results also depend on factors like baseline testosterone levels, lifestyle, and consistency of use. It may also improve sleep quality—another key factor in hormonal health. Whether you’re an athlete, a busy professional, or simply focused on long-term wellness, these supplements can help you feel stronger, more energized, and more in tune with your body. For more ideas on optimizing your hormonal health through diet, take a look at our guide on natural testosterone foods.
Most supplement manufacturers advise dividing the daily dosage into two to three servings due to its potency. Although this is an otherwise safe supplement, an overdose or long-term use can cause dizziness, dry mouth, or nosebleeds. This traditional Chinese herb has long been used to enhance libido, improve sexual function, and treat erectile dysfunction. Tongkat Ali, also known as Longjack, is quickly gaining popularity in the health and wellness world. Those taking blood-thinning or blood pressure medication must consult their doctor before starting ginseng supplementation. Ginseng is a highly regarded herb in traditional Chinese medicine, which can help promote overall health and vitality.