This article has been consulted by Le Thi Minh Huong, MSc, MD - Emergency and Intensive Care Specialist - Intensive Care Unit - Vinmec Nha Trang International General Hospital.
Increasing testosterone levels in men is not overly difficult. In fact, men can apply the following eight methods to enhance testosterone levels in the body, thereby achieving better overall health and a more satisfying sexual life.
Testosterone is one of the primary factors that shape male characteristics, such as muscle growth, deeper voice and reproductive organ development.
An increase in testosterone levels in men facilitates muscle mass development and improves reproductive health within just a few weeks. It is crucial for men to maintain stable testosterone levels, especially as they age.
Below are eight natural ways to boost testosterone levels in men.
1. Exercise and Weightlifting
Exercise is one of the most effective methods to prevent lifestyle-related diseases. Moreover, physical activity enhances testosterone production in men.
Studies show that individuals who exercise regularly tend to have higher testosterone levels. Older adults who maintain daily physical activity experience stable testosterone levels, preserving their vitality despite the aging process.
If possible, opt for exercises that enhance muscle strength and endurance, such as weightlifting, which is considered the best workout for boosting testosterone in both the short and long term.
2. Maintain a Balanced Diet with Sufficient Protein, Fats and Carbohydrates
Diet significantly impacts testosterone levels and overall hormone balance. Therefore, it is essential to monitor daily calorie intake and maintain a long-term dietary strategy.
However, excessive dieting or overeating can negatively affect testosterone levels. A scientifically balanced diet to boost testosterone should include:
• Adequate protein: Supports body maintenance and fat loss.
• Healthy fats: Beneficial fats (such as fish oil, sesame, chia seeds, flaxseeds, and plant-based oils) promote testosterone production and overall health.
• Sufficient carbohydrates: Optimize testosterone levels during physical training.
A diet should be diverse and ensure a balance of fats, proteins and carbohydrates. In summary, avoid extreme dieting or overeating, and strive for adequate daily intake of macronutrients.
3. Reduce Stress and Cortisol Levels
Long-term stress increases cortisol hormone levels, leading to a decrease in testosterone. These two hormones have an inverse relationship—when cortisol rises, testosterone falls.
High stress and elevated cortisol levels increase food cravings, leading to weight gain and the accumulation of harmful body fat. This negatively affects testosterone production. Therefore, reducing chronic stress, improving sleep quality, maintaining a positive outlook, and balancing daily responsibilities can all help increase testosterone naturally.
4. Vitamin D Supplementation for Testosterone Boosting
Vitamin D functions as a natural testosterone booster. According to a study published on PubMed, supplementing with 3,000 IU of vitamin D3 daily for 12 months can increase testosterone levels by approximately 25%.
For older adults, vitamin D and calcium supplementation can also improve testosterone levels while reducing the risk of falls and fractures. Thus, it is advisable to get daily morning sunlight exposure or consume around 3,000 IU of vitamin D3 per day.
5. Ensure Sufficient Vitamin and Mineral Intake
Zinc and Vitamin B have been shown to increase sperm quality by 74%. Zinc also helps boost testosterone levels in athletes and individuals deficient in this mineral.
Other studies suggest that vitamins A, C, and E may also play a role in regulating male hormones.
6. Quality Sleep Enhances Testosterone Production
Quality sleep is just as crucial for testosterone levels as diet and exercise. The optimal sleep duration varies by individual, but research indicates that sleeping only five hours per night can reduce testosterone levels by 15%. In another long-term study, men who slept only four hours per night had the lowest testosterone levels recorded. On average, each additional hour of sleep increases testosterone levels by about 15%.
While some may feel fine with less sleep, aiming for 7–10 hours per night is ideal for maintaining robust health and boosting natural testosterone levels without the need for supplements.
7. Use Natural Testosterone-Boosting Herbs
Only a few herbs have been scientifically proven to increase testosterone levels in men. These include:
• Ginger extract
• Ashwagandha (Indian ginseng)
• Horny Goat Weed (extracted from Epimedium grandiflorum)
• Mucuna pruriens (commonly known as Velvet bean)
• Shilajit (a natural resin formed from rock layers in the Himalayan mountains, India)
• Tongkat ali (also known by various names such as Longjack, Pasak Bumi, or its scientific name Eurycoma longifolia).
However, it is important to note that most studies on natural testosterone-boosting herbs have been conducted on rats or infertile men with low testosterone levels. Their effectiveness in healthy individuals with normal testosterone levels remains unproven.
8. Maintain a Healthy Lifestyle and Avoid Estrogen-Like Compounds
A healthy lifestyle and responsible sexual activity play a crucial role in hormone regulation and testosterone balance. Moreover, exposure to estrogen-like chemicals can negatively impact testosterone levels. To minimize this risk, reduce contact with substances like BPA (found in plastics), parabens (in cosmetics) and chemicals used in plastic food containers and trays.
Additionally, alcohol and drug abuse can significantly lower testosterone levels. Conversely, happiness, success, and a positive mental state contribute to improved psychological and physiological well-being, thereby enhancing testosterone levels naturally.
Testosterone is vital for men’s health. Increasing testosterone not only enhances sexual function but also contributes to better overall health, helping men maintain vigor and vitality even as they age.
References: Mayoclinic.org; healthline.com
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