How To Increase Testosterone: Foods and Tips To Try

How to Increase Testosterone Naturally: 12 Methods to Try

This is especially true for athletes or men who engage in weight lifting. In 2025, clinics like AlphaMan, a men’s health center specializing in hormone optimization, are rethinking how testosterone therapy fits into modern masculinity. Because when it comes to low testosterone, the stakes extend far beyond the gym. Even high-performing men balancing careers, families, and fitness can find themselves battling unexplained fatigue, diminished focus, low libido, and persistent sluggishness despite adequate rest. Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. The hormone’s low levels can impact physical performance and quality of life.

In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). It’s no surprise that being overweight has negative consequences on your body’s ability to support high testosterone levels (1). There’s some evidence that zinc and vitamin D3 may help raise T levels minimally, Dr. Brahmbhatt says.

Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone balance, she says. “They’re loaded with zinc, magnesium, and healthy fats, which are all key for testosterone production,” says Bailey. Now although to optimize testosterone levels it’s recommended that you eat a balanced macronutrient ratio of protein, carbs, and fats, most people already seem to do a good job of doing this.

Low testosterone is linked to mood swings, irritability, and increased stress levels. TestoPrime contains Ashwagandha, an adaptogen known for its stress-reducing properties, which helps balance the effects of aging on mood. By stabilizing testosterone levels, TestoPrime promotes better mental health, allowing men over 40 to feel more positive, less anxious, and better equipped to handle life’s challenges. The researchers found that after only one week of restricted sleep, daytime testosterone levels dropped by up to 15 percent. By contrast, normal aging sees testosterone decreases of just one to two percent per year. Drug companies promote products that claim to increase testosterone, and while these might help some people, they may also slow down the body’s ability to produce testosterone naturally.

So, prioritize getting a full night’s sleep and minimize any behaviors that could wake you up during the second half of the night (more on those soon) to ensure optimal testosterone production. Sleep is essential to many things in life, including testosterone production. Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep. Most men need 300 mg of magnesium daily, which can be consumed naturally through dark leafy greens, nuts, and seeds. Your doctor might recommend a supplement if you don’t eat various plant-based foods and a blood test reveals a deficiency.

As testosterone naturally fluctuates over time, it’s easy to overlook how it affects everything from energy levels to confidence. Understanding this challenge and finding the right approach is more important than ever. The best diets are ones that include mostly whole foods and offer a healthy balance of fats, carbohydrates, and proteins. Eating a healthful and nutritious diet can keep all hormone levels in the body balanced and promote optimal long-term health. TRT can help increase your sex drive, keep your muscles and bones strong, and boost your mood and energy levels.

Any of these treatments should bring your testosterone levels back to where they should be. Increasing testosterone naturally involves regular exercise, a balanced diet, stress management and sufficient sleep. Stress can affect T levels by stimulating the release of the stress hormone cortisol.

Testosterone also becomes especially important as you age since it helps slow down muscle loss. Now this is pretty cool and all, but the real question is how would naturally increasing your testosterone levels affect muscle growth? However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones. Focus on a hd testosterone diet based on whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Overtraining your body, especially for a beginner, can significantly plummet the levels of Testosterone. Incorporate a range of exercises into your routine, such as cardio, HIIT, resistance training, and heavyweight.