Testosterone is a male sex hormone that regulates libido, muscle mass, sperm quantity, fat distribution, and bone health. If you have low testosterone levels, you can experience erectile dysfunction, depression, impotence, fatigue, irritability, and decreased muscle mass, so you may need to increase your testosterone levels if you notice these symptoms. General medical treatment involves medication and hormone therapy to restore testosterone levels, but it's best to try natural remedies first. Fortunately, there are things you can do to increase testosterone levels as long as the problem isn't caused by an underlying medical condition. Keep in touch with your doctor and start more conventional treatments if natural measures don't work.
Method 1 of 3: Changing Your Diet
Diet can have a big impact on the body's chemistry, and a poor diet can lower testosterone levels. Changing your diet may not return testosterone to normal levels, but it can correct a deficiency. Try implementing some of the following changes to see how they work, and contact your doctor if you don't see any improvement after a few weeks.
Step 1. Adhere to a healthy and balanced diet
In general, a balanced diet is best for reproductive health and testosterone levels.
- For a healthy diet, include at least 5 servings of each fruit and vegetable in your diet every day. Consume 1 or 2 for each meal, and add a few snacks throughout the day.
- Switch to whole grain or whole grain products instead of white varieties for a healthier carb intake.
- Do not forget to drink enough water to maintain body fluids. For most people, 6-8 glasses is enough.
Step 2. Get enough vitamin D and zinc every day
Studies suggest that deficiency of these two nutrients can lead to low testosterone levels so include them in your diet every day. This step isn't helpful if you don't already have a deficiency, but it can increase testosterone levels if you're not getting enough from your regular diet.
- Adults need 15 mcg of vitamin D every day. Good sources of vitamin D include eggs, dairy products, fish, liver, red meat, and fortified foods. You can also get vitamins by spending a few minutes in the sun in the morning.
- Adults need 8-11 mg of zinc per day in their diet. You can get it from shellfish, poultry, red meat, beans, nuts, whole grains, and fortified foods.
- You can also take supplements to get these two nutrients. Ask your doctor if this option is safe.
Step 3. Try magnesium to increase testosterone
One study showed that magnesium supplements were successful at increasing testosterone levels in athletes so it should work for you too. Try taking a daily magnesium supplement or including more in your diet to see how it works.
- Ask your doctor about the right dose of magnesium. A previous related study used 10 mg per 1 kg of body weight, which means that people weighing 70 kg need 700 mg of magnesium. This amount is much higher than the usual daily dose so ask your doctor if it is safe to take before trying.
- Foods rich in magnesium include legumes, nuts, seeds, shellfish, green leafy vegetables, dairy products, and fortified foods.
Step 4. Eat more omega-3s
Healthy fatty acids, especially omega-3s, can increase testicular volume. Since there is a relationship between testicular volume and testosterone levels, it can help increase testosterone. Include more sources of omega-3s in your diet, such as fish, vegetable oils, nuts, seeds, and legumes to increase testosterone levels.
Get 1.1 to 1.6 grams of omega-3s from your regular diet each day
Step 5. Eliminate trans fats from your diet
Although healthy fats have a positive impact on the body and testosterone levels, trans fats will reduce testicular function and testosterone levels. Although they taste great in food, trans fats are generally unhealthy for the body, so try to completely exclude them from your diet.
The biggest risk of trans fat is the chance of developing heart disease. Try to stay away from processed foods, along with artificial sweeteners and margarine
Step 6. Avoid sugary foods and drinks
Sugar is hard to resist, but fizzy foods and drinks have been linked to lower testosterone levels. Try to stay away from sugar as much as possible, especially soda and other sugary drinks.
Get into the habit of reading the nutrition labels on all the foods you buy. You'd be surprised at the amount of sugar that various products contain
Step 7. Try not to drink a lot of alcohol
Drinking too much alcohol can also reduce testosterone levels.
Method 2 of 3: Lifestyle Tips
You can also take steps in life to support testosterone levels. Like dietary changes, these tips may not increase your testosterone levels above normal, but they can prevent deficiency and make you feel better. Try making these changes to try to increase your natural testosterone levels.
Step 1. Exercise regularly to increase testosterone production
Both aerobics and physical-enhancing exercises have a positive effect on your testosterone levels. Try physical exercise every day to release more testosterone.
- The general recommendation is 150 minutes of moderate exercise per week. You can break it down into 30 minutes for 5-7 days per week.
- More intense exercise isn't associated with high testosterone levels, so don't push yourself to strenuous exercise.
Step 2. Lose weight if needed
People who are overweight tend to have low testosterone levels. Consult with your doctor to discuss your ideal weight, then design a diet menu and exercise program that is appropriate to achieve that weight.
Following a healthy diet and regular exercise can help you lose weight, so increasing testosterone production will also help you achieve a healthy weight
Step 3. Reduce stress
Everyone experiences stress at some point in their lives, but prolonged stress can disrupt the body's chemical systems and lower testosterone levels. If you feel stressed or stressed out too often, try taking steps to relax yourself. If you're having trouble reducing stress, it can be helpful to talk to a professional therapist.
- Some relaxation exercises that can help you include meditation and deep breathing activities. Try to spend 15-20 minutes on this activity every day.
- Enjoying yourself is also a great way to reduce stress. Make time each day to enjoy hobbies and things you enjoy.
Step 4. Get enough sleep every night
Sleep also helps regulate your hormone production so an inconsistent sleep schedule will interfere with testosterone levels. Try to get a normal 7-8 hours of sleep every night to support the body's chemical reactions and maintain testosterone production.
- If you experience insomnia regularly, try to relax before bed. Turn off cell phones, televisions, and computers. Try relaxing activities, such as meditation, reading, listening to music, or taking a bath to get ready for bed.
- Sleep apnea can play a role in low testosterone levels because it can cause poor sleep. If you usually feel tired when you wake up or if you snore too much, get a sleep appendix test.
Method 3 of 3: Testosterone Replacement Therapy
Testosterone replacement therapy (testosterone replacement therapy) is the accepted treatment for low testosterone levels, your doctor will suggest one of these therapies for you. There are several methods of testosterone therapy, so the type that is best for you will depend on your doctor's diagnosis. These treatments will be able to bring your testosterone levels back to normal.
Step 1. Get testosterone injections every 2 weeks
This hormone needs to be injected into your muscles every 10-14 days. You may need to go back to the doctor's office for an injection, but once you are trained, you can also inject yourself at home. This treatment is effective, but not ideal if you are afraid of needles or injections.
- If you inject testosterone yourself, always check the injection before use. If the syringe looks cloudy or you see particles in it, do not use the syringe.
- Unless instructed otherwise, store the syringe at room temperature.
Step 2. Apply a testosterone patch or gel for the body to absorb
This is a non-invasive type of hormone therapy. Using a patch or gel, testosterone will penetrate the skin and enter the body. Make sure you follow your doctor's directions so you don't overdo the dose.
If you're using gel, make sure the area you're applying isn't touching your partner or other people. If they come into contact with the skin, they can accidentally receive a dose of the hormone
Step 3. Place testosterone pellets under the skin for a rarer treatment
In this type of treatment, the doctor will insert a small pellet containing testosterone under the skin of the pelvis, back, or buttocks. These pellets will dissolve slowly and release hormones over several months. This treatment is low cost as you only need to replace the pellets every 3-6 months so it will help if you are having trouble sticking to the treatment schedule.
Of course, there are some dietary and lifestyle changes that can be implemented to increase testosterone levels. While they won't raise testosterone levels above normal levels, they can prevent deficiency, as long as you don't have an underlying health problem. See a doctor immediately if you experience symptoms of low testosterone levels and treat if needed. Professional treatment can solve the problem you are experiencing.
- While having sex can increase testosterone levels in the short term, it has no impact on your overall testosterone levels, and is not an ideal treatment for low testosterone levels.
- There is also an oral testosterone replacement treatment, but it is not legalized in the United States.
- Studies show that nicotine and tobacco products can actually increase testosterone levels. However, this method is accompanied by thousands of other health risks, so never use it to increase testosterone.
- There are no herbal remedies that have been verified to increase testosterone levels so don't try them without consulting your doctor first.