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10 Ways to Boost Your Testosterone Levels Naturally Your Community Pharmacy

How to Increase Testosterone: 9 Tips Health Centre by Manual Medical Information, Reviewed by Experts

Since testosterone is an anabolic hormone (i.e., it helps your body build muscle), resistance training triggers your body to release testosterone to support muscle growth. 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. Boosting testosterone naturally involves a holistic approach, encompassing lifestyle, diet, exercise, and stress management.

Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. More research is needed, as other studies, such as one from 2023, yield conflicting results. Consuming healthy fats may also help support testosterone levels and hormone balance.

Olive oil is a staple of the Mediterranean diet, which may have many health benefits, including a reduced risk of heart disease and cancer. 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. If you have any of these symptoms, ask your doctor if it might be related to low testosterone. Because blood testosterone levels can fluctuate, it’s important to do the test in the morning before 10 a.m. In general, a normal total testosterone level is 300 ng/dL or higher.

People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. Fatty fish like salmon, tuna, and mackerel are rich in vitamin D, which is vital for natural testosterone production as it supports hormone synthesis. Testosterone therapy does not appear to increase the risk of prostate cancer, but it can stimulate the growth of prostate cancer cells.

Testosterone, the primary male sex hormone, plays a crucial role in various bodily functions, including muscle mass, bone density, libido, and mood regulation. In honor of Men’s Health Month, Bayhealth Primary Care Physician Abdul Muhaymin Siyal, MD, shares a few ways men can maintain optimal health and vitality as they grow older. Many over-the-counter testosterone-boosting supplements claim to enhance testosterone levels naturally. However, studies reveal that a significant proportion of these supplements lack scientific evidence to support their claims. Only a small percentage of these supplements have data showing an increase in testosterone, while some may even have negative effects2 3 8. Therefore, consumers should be cautious and consult healthcare professionals before using such products.

Avoid too much tofu; soy products can send your T levels plummeting (8). Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). Conversely, it’s best to avoid refined sugar like pastries as well as dairy products, as regular consumption of these products may cause weight gain and lower testosterone levels.

Healthcare providers use synthetic testosterone to treat and manage various medical conditions. Finally, there are medical solutions, including testosterone replacement therapy. This can help those experiencing low testosterone due to a specific diagnosed medical cause. Regular exercise is beneficial for your health, and certain workouts can temporarily raise testosterone. Exercise is also a key component in weight management, which can also keep your T balanced. “Good quality sleep on a regular basis is just really critical,” Hackney says.

You can also boost the hormone naturally through dietary and lifestyle adjustments. In addition to adopting a healthy diet and including these foods and herbs, making lifestyle changes can also naturally support healthy testosterone levels. Low testosterone can lead to symptoms like low libido, decreased sperm count, difficulty sustaining erections, and loss of muscle mass.

As such, pomegranates can help reduce stress as well as the risk of cardiovascular disease, combat viruses, and bacteria (26), and suppress inflammatory arthritis (27). Many cereals are also fortified with iron, calcium, magnesium, zinc, and vitamins A, C and D. That last vitamin is noteworthy, since a study (20) revealed concentrations of serum vitamin D were positive predictors of total testosterone. Many cereals can help boost energy because they’re fortified with B vitamins. This includes vitamin B9, also known as folic acid, which is key to the formation and growth of red blood cells (19).