How to Increase Testosterone Levels: Do Natural Remedies Work?

How to NATURALLY Increase Your Testosterone Levels for Muscle Growth 18 Studies

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.

You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. If you think your testosterone levels may be low, it’s helpful to know the signs as well as possible ways to increase testosterone, including natural methods. It’s also important to know the risks and side effects of both testosterone therapy and supplements claiming to help boost testosterone.

It’s not about cheating aging, or becoming the next action movie hero. Yes, TRT has been said to lower sperm count, especially if taken without precautions. That is one reason why some men are prescribed hCG (human chorionic gonadotropin) alongside TRT to maintain testicular function and fertility potential. One bottle of TestoPrime contains 120 capsules, which is a 30-day supply if taken as directed (4 capsules daily). TestoPrime is made with all-natural ingredients and is safe for most men.

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.

Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. Light exposure first thing is great for your sleep and circadian alignment — which boost testosterone levels — but light can also boost production of the hormone directly. It’s also useful to see what we call your Wake Zone, or when your body naturally wants to wake up.

By incorporating these points, you’ll likely be able to make a meaningful difference in terms of your testosterone levels and experience the many benefits that come with it. So unless you’re constantly sexually aroused or constantly around crying women, these won’t have a very big impact. Now aside from the previous recommendations, there are various other ways to increase testosterone but are of less significance since the increase is only short term. And the two main micronutrients that seem to affect testosterone levels are Vitamin D and Zinc. Study after study has demonstrated testosterone’s ability to enhance muscle growth.

This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit, and tongkat ali. Therefore, you must pay attention to your long-term calorie intake and diet strategy. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

TRT can also be used for gender-affirming therapy in individuals who are transitioning. Ashwagandha improves your sleep by significantly improving non-rapid eye movement (57). In addition, ashwagandha can reduce your cortisol levels by as much as 30 percent, leading to a further boost in your testosterone (58). It’s also known for improving your libido and treating sexual dysfunction (59). One 2011 study showed that 1 year of daily vitamin-D supplementation in Vitamin-D deficient males increased testosterone levels by 20% (308 ng/dl to 386 ng/dl).

Research suggests that pomegranate extract can increase blood flow, supporting both muscle recovery and sexual health by improving blood circulation to key areas. Another small trial had 10 males sleep five hours per night for a week; it significantly reduced their testosterone. [9] They also had higher levels of the stress hormone cortisol and low energy and libido. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain. Low testosterone can lead to symptoms like low libido, decreased sperm count, difficulty sustaining erections, and loss of muscle mass.

Testosterone concentration is 50% lower in those who are obese compared to those with a normal body mass index (BMI). You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. When previously sedentary males increased their weekly running to about 35 miles per week, their does testosterone feed prostate cancer (https://g-r-s.fr/pag/augmenter_les_testosterones_1.html) levels decreased. More research needs to be done, but clearly, there’s a middle ground somewhere. This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms.