13 Top Testosterone-Boosting Foods

Can Fenugreek Increase Testosterone Levels in Men?

Studies show that getting less than six hours of sleep each night can decrease testosterone levels by as much as 15% the next day. Instead of chemically-based testosterone-producing products, use natural ingredients, including dietary supplements, to increase your testosterone levels. But if you’re experiencing severe symptoms like fatigue, low libido, or muscle loss, put yourself first and seek help. The best exercises to normalize or increase your T levels are weightlifting or high-intensity interval training.

Olive oil has several health benefits, like increasing good cholesterol and lowering bad cholesterol. Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. A study of active young men found that drinking two cups of pure pomegranate juice each day for three weeks helped with muscle recovery, reduced inflammation and saw an increase in testosterone. However, if you’re not a big green eater, beans, nuts and dark chocolate are also excellent sources of magnesium.

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. If you decide to add any supplements to your routine, speak with a healthcare professional first, especially if you have any underlying health conditions or are taking other medications. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. Interestingly, testosterone also plays an important role in female health and sexual well-being. High stress and the stress hormone cortisol have been linked to lowered testosterone dbol cycle (healthyinspirations.com.au) in both men and women. If you have symptoms like fatigue, difficulty concentrating, and low mood, sleep deprivation and being out of sync with your circadian rhythm (more on that soon) may be to blame.

Men at risk for this condition include those who have had an injury to the testicles or have HIV/AIDS. If you’ve gone through chemotherapy or radiation therapy, or had undescended testicles as an infant you are also considered at risk for hypogonadism. Hayes et al, “Exercise training improves free testosterone in lifelong sedentary aging men.” 2017.

Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. You’ll always want to stay away from trans fats and packaged snacks. Any balanced diet that includes testosterone-friendly foods is a good option. However, if you’re looking for a specific diet to help you create meals, try the Mediterranean diet.

However, healthy habits that boost testosterone, like getting good sleep and exercising, certainly won’t hurt. These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body’s natural production of testosterone. Some lifestyle changes and healthy habits can also boost your testosterone.

A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies. Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Maintaining the right level of testosterone can be challenging. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. Pesticides, like atrozine and glyphosate for example, have been shown to reduce testosterone and increase estrogen in males in animal studies.

My supplement The D3-K2 is designed to harness the fat-soluble synergy of these two nutrients. If you think you may have symptoms of low testosterone or excess testosterone, talk to your healthcare provider. The two charts below list the general normal ranges of testosterone based on age and sex. At around week seven in utero, the sex-related gene on the Y chromosome initiates the development of the testicles in male infants. Healthcare providers use synthetic testosterone to treat and manage various medical conditions.