How to Naturally Increase Testosterone: 6 Tips and Healthy Foods to Eat

Testosterone is a hormone that your body makes naturally. According to the Cleveland Clinic, this hormone comes mainly from your sex organs, with both testicles and ovaries being the primary producers. This hormone is much more important than many people think.

Testosterone does many jobs in your body. It helps your muscles grow and stay strong. It also keeps your bones healthy and hard. For men, testosterone controls sex drive and helps make sperm. During puberty, testosterone makes boys' voices deeper and helps facial hair grow.

When testosterone levels are too low, men can have many problems. Harvard Medical School identifies several signs of low testosterone, including:

- Reduced body and facial hair

- Loss of muscle mass

- Low libido and impotence

- Small testicles, reduced sperm count, and infertility

- Increased breast size

- Hot flashes

- Irritability, poor concentration, and depression

- Loss of body hair

- Brittle bones and increased risk of fracture

These symptoms can make life very difficult and affect daily activities.

Low testosterone can happen for different reasons. As men get older, testosterone levels drop slowly each year. Some health problems can also cause low testosterone. Being overweight, having diabetes, or taking certain medicines can lower testosterone levels. Stress and poor sleep can also affect hormone production.

There are several proven ways to boost testosterone levels without using medicine. These methods focus on healthy lifestyle changes that help your body work better. Here are the main ways to naturally increase testosterone:

1. Lose Extra Weight

Being overweight can lower testosterone levels. When you have too much belly fat, your body changes testosterone into estrogen. Research from the U.S. Department of Veterans Affairs shows that for each point your body mass index (BMI) decreases, your testosterone level increases by about one point. Losing even 15 to 20 pounds can make a big difference. Focus on eating less food and moving more to lose weight slowly and safely.

2. Do Weight Training

Lifting weights is one of the best exercises for testosterone. When you lift heavy things, your muscles work hard. This tells your body to make more testosterone and growth hormone. You don't need to lift very heavy weights. Even training twice a week for 30 to 40 minutes can help.

3. Get Better Sleep

Your body makes most of its testosterone while you sleep. Poor sleep can lower testosterone levels quickly. According to Healthline, sleep quality has major effects on testosterone levels, and a large 2019 study with nearly 2,300 teenage boys and men found a clear connection between poor sleep and lower testosterone. Try to sleep 7 to 8 hours every night. Go to bed at the same time each day. Make your bedroom dark and quiet for better sleep.

4. Reduce Stress

Too much stress makes your body produce cortisol. This hormone can lower testosterone levels. Find ways to relax and feel less stressed. You can try deep breathing, walking, or talking with friends. Less stress means better hormone balance.

5. Exercise Regularly

All types of exercise can help boost testosterone. Walking, running, and playing sports are good choices. But weight training works best for increasing testosterone. Try to exercise most days of the week, but don't exercise too much, as this can lower testosterone.

6. Avoid Harmful Substances

Some things can lower your testosterone levels. Drinking too much alcohol can reduce testosterone production. Smoking tobacco also lowers testosterone. Some pain medicines can cause problems, too. Try to avoid these substances when possible.

The food you eat can affect your testosterone levels. A healthy diet gives your body the nutrients it needs to make hormones. Here are foods that may help increase testosterone naturally:

1. Fatty Fish

Fish like salmon, tuna, and mackerel contain healthy fats and vitamin D. These nutrients help your body make testosterone. Vitamin D is especially important for hormone production. Try to eat fatty fish twice a week for the best results.

2. Leafy Green Vegetables

Vegetables like spinach, kale, and broccoli are rich in magnesium. Medical News Today reports that green vegetables such as spinach, Swiss chard, and kale contain high levels of magnesium, which research suggests may help boost testosterone production in the body. Green vegetables also have many other vitamins that keep your body healthy. Add these vegetables to your meals every day.

3. Eggs

Whole eggs contain protein, healthy fats, and selenium. These nutrients support testosterone production. The yellow part of the egg (yolk) has the most nutrients. Don't just eat egg whites - eat the whole egg for better hormone support.

4. Oysters and Shellfish

Oysters have more zinc than any other food. Zinc is very important for making testosterone. According to Healthline, zinc plays a crucial role in reproductive health, and when someone doesn't get enough zinc, it can lead to hypogonadism, a condition where the body doesn't produce enough testosterone. Other shellfish, like crab and lobster, also contain zinc.

5. Nuts and Seeds

Almonds, walnuts, and pumpkin seeds contain healthy fats and minerals. These nutrients help support hormone production. Brazil nuts are especially good because they have selenium. Eat a small handful of nuts each day.

6. Avocados

Avocados contain healthy fats that your body needs to make hormones. They also have magnesium and boron, which may help with testosterone production. Add avocado to salads or eat it as a snack.

7. Pomegranates

This red fruit may help reduce stress hormones and boost testosterone. Drinking pomegranate juice might also help improve mood and lower blood pressure. Choose juice without added sugar for the best health benefits.

8. Garlic and Onions

These common foods may help your body make better quality sperm and support testosterone production. They contain natural compounds that protect your reproductive system. Use garlic and onions in your cooking regularly.

Remember that no single food will instantly boost your testosterone levels. The key is eating a balanced diet with many different healthy foods. Avoid processed foods, too much sugar, and excessive alcohol, as these can lower testosterone levels.