Improving Low Testosterone Naturally Whole Health Library

8 Ways to Naturally Increase Testosterone Levels

Endurance training (running, rowing, or cycling for hours on end) have been proven to actually reduce testosterone levels. In my telehealth functional medicine clinic, we specialize in identifying the root cause of your symptoms too much testosterone and personalizing a plan of action tailored to your specific needs and health case. You may be diagnosed with low testosterone, also known as low T or hypogonadism, if your blood testosterone levels are below 300 ng/dL after multiple tests. The diagnosis of low testosterone is typically brought on by bothersome symptoms, such as erectile dysfunction, depression, or decreased muscle mass. In women, low testosterone levels may lead to decreased libido, reduced bone density, loss of muscle mass, lower cognition, and decreased well-being. Pomegranates, in particular, have been shown to improve mood, reduce blood pressure, and increase testosterone levels.

Limiting high-sugar and high-fat foods will help keep testosterone in a healthy range, too. These foods have been linked to lower T levels, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health. While primary care physicians can administer testosterone treatments, more and more medical professionals are outsourcing testosterone replacement therapy to clinics like Volonte. If you’re still experiencing symptoms of low testosterone, talk with a medical professional about low testosterone therapy options. You might not think much of onions, but they’re a hidden gem when it comes to boosting testosterone. Onions have been shown to both support hormone production and boost antioxidant activity in the body. A doctor can assess your testosterone levels and recommend appropriate treatment if needed.

Sleep is an essential restorative period for your body, and it’s critical for optimal hormone function. Prioritize getting at least 7-8 hours of sleep each night, and you could see an improvement in your testosterone levels and your symptoms. Testosterone therapy may make sense for women who have low testosterone levels and symptoms that might be due to testosterone deficiency.

With that in mind, there’s solid research showing that working out does increase testosterone levels for people assigned male at birth. In one 2012 study, for example, researchers noted higher testosterone levels in physically active men compared to those who were sedentary. And a more recent study found exercise to be more impactful than calorie restriction when it came to increasing testosterone levels in men who were obese.

This is likely due to exercise’s already positive effect on testosterone. D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. However, more research (11) is needed to fully understand its effects and if it is a beneficial long-term solution for low testosterone levels. It’s important to note that the causes of low testosterone can differ between males and females, and the symptoms may also vary.

Avoiding alcohol is essential, as the empty calories are a huge contributor to weight gain. The typical ‘beer belly’ increases the amount of aromatase and increases estrogen production in men. And if you’re stress is stemming from your low testosterone level itself, seeing your doctor might help. If you have male hypogonadism or low testosterone, talk with your doctor about whether TRT may be a good option for you. There’s no question that testosterone is involved in sexual development and sex drive. But even testosterone has its limits, especially when it comes to penis enlargement or TRT penile growth. Oysters are rich in zinc, which is crucial for testosterone production and fertility.

If you have sleep apnea or are concerned you may have symptoms of this condition, talk with your doctor about treatment options. Dietary changes may increase testosterone levels, and many lifestyle changes and medical treatments can help. This can cause some uncomfortable symptoms of low testosterone, including fatigue, low libido, erectile dysfunction, weight gain, loss of muscle or bone mass, and depression.

Exercise also helps in weight management, which is important because excess body fat can negatively impact testosterone levels. Testosterone is a male sex hormone made primarily in the testicles, but also in other parts of the body, such as the adrenal glands. It’s responsible for a man’s sexual development (e.g., the growth of his testes and penis) and his sexual function (including sex drive and sperm production). It also helps give men their characteristic male traits—things like facial hair, a deepened voice, and increased muscle mass. Women also naturally produce testosterone, but at levels significantly lower than men’s. No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. Male hypogonadism is another term for low testosterone and is when the testes don’t produce enough male sex hormones.