8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

So it makes sense that a testosterone-boosting diet should be full of lean protein, healthy fats, and foods high in antioxidants, like berries and leafy greens. The best types of exercise to increase your testosterone levels are weightlifting and high-intensity interval training (HIIT). Vitamin D. Your body naturally produces vitamin D when your skin is exposed to sunlight. However, a subsequent study showed that taking 3 grams of D-aspartic acid did not affect testosterone levels. A recent study found that it may increase levels of follicle-stimulating hormone and luteinizing hormone.
TestoPrime is formulated with 12 potent ingredients, including d-aspartic acid, panax ginseng, and fenugreek. If you’re looking for a supplement that doesn’t require a prescription or appointment, we recommend TestoPrime. (8)(30) Plus, our testers love that this product is third-party tested and free of artificial, unwanted ingredients. Bourgeois did also like the other clinically-effective ingredients on the list, like Coenzyme Q10 and l-ergothioneine. “It contains impressive ingredients, but I wish there were just a bit more Rhodiola rosea.”
Chronic heavy drinking can lead to testicular shrinkage, hair loss, and increased estrogen levels, causing breast tissue enlargement. You aren’t just taking whole plant extracts, as is the case with the rest of the supplements on this list…instead, you are taking carefully standardized highly potent versions of these extracts. Testogen has the highest overall potency at 3,200 MG per serving, which makes it the most effective testosterone supplement overall. Nugenix is definitely a top player in the world of natural T-boosters, but over the years, its ingredient amounts and diversity have been overshadowed by less popular brands looking to take away Nugenix’s market share. You really can’t go wrong with either of these two particular supplements due to their incredibly potent formulas, diverse ingredient selection, and very impressive dosage sizes. Testonine is a brand new testosterone supplement that just emerged on the market earlier this year.
Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health. When  testosterone booster blend  comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). But a balanced diet that supports overall health also helps maintain healthy testosterone levels. A balanced diet with enough healthy fats is crucial for testosterone production and hormonal health.
You want to feel secure that the testosterone boosters you buy are of good quality and have effective testosterone-boosting abilities. It can be hard to choose if you're looking for the prime testosterone booster supplement in a pool of options. Taking high amounts of testosterone supplements that exceed the recommended dosage would also result in different unwanted, reversed outcomes. While there are a lot of benefits accompanying the use of testosterone supplements, they also have some drawbacks that you need to consider.
Being active can improve your mood, control your weight, and increase your testosterone levels. Consuming high levels of flavonoids can boost testosterone production. Maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels.
One of the most important nutrients that can help boost testosterone levels is vitamin D3. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production. To maintain healthy testosterone levels, it’s important to consume high-quality protein sources.
Oysters are highly rich in zinc, which can help in sperm production and encourage testosterone production. Men who took Ashwagandha extract for eight weeks showed a boost in their testosterone levels . Vitamin D increases the luteinizing hormone, which is a hormone that controls the production of free testosterone. The Library of Medicine mentions men with high vitamin D levels showed higher testosterone levels than those with vitamin D deficiency . A particular study found that men receiving 30 mg of zinc daily increased T levels in their bodies .
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.