The best foods to boost low testosterone

Lifestyle strategies to help prevent natural age-related decline in testosterone

[6] It’s important to note, however, that most existing research on ashwagandha is limited. Men are often surprised to learn that testosterone levels peak at around the age of years old. After this, it naturally starts to decline at a rate of around 1% per year. You’ve probably heard of testosterone, but how much do you really know about it? Testosterone is the main sex hormone in men, but it is also found in smaller levels in women.

Medically reviewed on Feb 17, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields. The InsideTracker Ultimate + Subscription plan will tell you whether or not your total and free testosterone and SHBG are optimized and provide more personalized recommendations on how to improve them. Ashwagandha is an adaptogenic herb derived from the roots of the Withania somnifera plant. It’s an integral component of Ayurvedic medicine and is linked to reduced stress. As a staff writer at InsideTracker, who delves deep into the world of health and wellness, translating complex scientific insights into engaging and actionable content for readers.

If you are purchasing back-alley products, you could be dealing with a slew of side effects that cause more damage than anything. As you get older, your natural testosterone levels convert into estrogen. This is accomplished by aromatase, which is ultimately what kills your energy levels. If you’ve noticed that regular tasks you used to breeze through now zap all your energy, it could very well be that your testosterone levels are way too low. And if regular tasks are turning you into a couch potato, it’s likely your libido and performance in the bedroom are no longer the same. Millions of American men use a prescription testosterone injection or gel as forms of testosterone replacement therapy (often referred to as TRT therapy) to restore normal levels of the manly hormone.

What is normal for a 20-year-old is not the same normal as for a 60-year-old. Although low testosterone (“low T”) is a diagnosis being promoted by the makers of testosterone medications, it is not as simple as just prescribing hormone replacement. Testosterone supplementation is also not without risks, and in terms of long-term use, there is much about safety that we do not yet know. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. More research is needed, as other studies, such as one from 2023, yield conflicting results. When you’re taking a natural testosterone booster, it means the ingredients have been tested by a third-party lab and also have clinical studies that back the use of them for a particular purpose.

Healthcare providers measure testosterone levels with a blood test. These give you a good indication that these testosterone boosting supplements work. Buying from a well-known, reputable supplier is the best way to go about ensuring you’re consuming safe, tested products. When deciding on the right testosterone boosting supplement for you, make sure that you’re taking a critical eye to the ingredient list.

Your testosterone levels can be measured with a simple blood test. Finally, it’s worth knowing that testosterone levels can affect a man’s mood, with too much testosterone linked to aggression and temper, and low testosterone levels linked to low moods and even depression. Having too big a gap between the calories you burn and the calories you use can also decrease testosterone.

What’s more, Wells points out that “most studies” have found that increased testosterone levels don’t necessarily equate to an increase in muscle mass. If getting swole is your aim, you could be risking it all for nothing by taking unproven supplements. One of the most important nutrients that can help boost testosterone levels is vitamin D3. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. The largest improvements are seen with moderate- or high-intensity resistance exercises involving large muscle groups, such as squats and bench presses. Too much exercise can take your T level in the other direction.

Because blood testosterone levels can fluctuate, it’s important to do the test in the morning before 10 a.m. In general, a normal total testosterone level is 300 ng/dL or higher. Signals from the brain to the pituitary gland regulate testosterone production in men. The pituitary gland, which is found at the base of the brain, sends messages to the testes to produce testosterone. A “feedback loop” carefully monitors levels of this hormone in the blood. Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health.

Talk with a healthcare provider about what a healthy weight looks like for you and how to achieve it. Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic they help to lower your levels of cortisol which means does testosterone help with muscle growth can be more readily produced. Not only that but they contain vitamin A which is required for the production of testosterone and can help lower estrogen level which means testosterone can be more effective. A healthy level of testosterone can lead to higher energy levels as well as an increase in strength and virility.