Anatomy

What Can I do to Increase my Testosterone?

Testosterone is one of the hormones that is naturally produced by our bodies. It is found in both males and females, but usually, larger amounts are produced in biological males. In males, the levels of testosterone are usually highest during and after puberty; it then starts to decline as men grow older.

If you feel like your testosterone levels are very low, it would be ideal to first discuss your concerns with your doctor so that he can run any necessary tests. However, if you would simply like to boost your testosterone levels, here are a few natural ways to do so:

Exercise has been found to increase testosterone levels. In particular, weightlifting and high intensity interval training (HIIT) have been found to work best.
Your diet is very likely to impact your hormones, including your testosterone. Eating protein, fats and carbohydrates is important if you would like to boost your testosterone levels. Additionally, drinking large amounts of alcohol has been found to significantly decrease testosterone.
Stress increases the hormone cortisol in your body, which in turn decreases testosterone. Hence, if you have been experiencing stress for a long period of time try managing it in order to decrease cortisol and boost your testosterone.
Vitamin D has been found to play a role in testosterone. Unfortunately, most people have vitamin D deficiency, hence try eating foods such as salmon and eggs that are rich in vitamin D. You can also try taking some vitamin D supplements.
Apart from vitamin D, other supplements may be beneficial for increasing testosterone. Some studies have found that zinc, ashwagandha, ginger and saw palmetto may be useful.
The importance of sleep is often dismissed by many, however, lack of it can affect us negatively. Studies have shown that sleeping up to 9 hours is beneficial to increase testosterone levels. Nevertheless, sleeping for significantly less or significantly more than 9 hours may negatively impact testosterone levels.