Lifestyle Changes That Can Increase Testosterone Levels University of Utah Health

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Some research shows that a low-fat diet could decrease testosterone levels. In adult males, healthy levels are important for general health, including disease risk and sexual function. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control. Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females. You may have a condition called hypogonadism if your levels are lower than that.

Aside from anecdotal evidence, test tube and animal studies have found that ginger extract may help increase testosterone production. However, it is important to note that these findings have not been confirmed in controlled human studies. The oil is rich in monounsaturated fat and vitamin E, an antioxidant. Similarly to fatty fish and fish oils, extra-virgin olive oil can help to increase a person’s overall fat intake, promoting testosterone production. Looking to regulate your sex hormones and increase insulin sensitivity? New research suggests androgen replacement therapy may increase your risk of heart attack.

Alcohol also causes a decline in production and an increase in the breakdown of testosterone in the blood. Changes in salivary testosterone levels in men contributed to the strength of men’s reported attraction to femininity in women’s faces in a clinical trial on 29 men [52]. Testosterone and cholesterol are long known to be inversely proportional. In pigs fed high fat and cholesterol diets, those that were castrated for testosterone deficiency developed much higher levels of LDL, as well as the PCSK9 enzyme (an enzyme that binds to an LDL receptor). This presents a possible mechanism for the reason behind this inverse relationship [35]. Oral and vaginally applied testosterone & estrogen improved sexual function in 2 clinical trials on 150 postmenopausal women [27, 28]. A baseline testosterone level (~12 nmol/L) allows for healthy intercourse, sexual drive, and induced nocturnal erections in men [21, 22].

Research has long shown that eating well is essential to maintaining testosterone levels and overall health. According to an older report in the Journal of Neuroinflammation, low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function. People should aim to sleep at least seven to eight hours each night. Anyone having problems getting good quality sleep on a regular basis should talk with their doctor. Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone. The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being. Testosterone levels naturally decline with age, but some measures may slow or reverse the process.

This is because the levels of testosterone in the body are tightly controlled by the hypothalamus and pituitary glands. These glands are in the brain and control testosterone production in the testicles and ovaries. This control of safest testosterone replacement therapy levels is mediated through the gonadotropin-releasing hormone, follicle-stimulating hormone, and luteinizing hormone. Besides its important role in puberty, testosterone affects men throughout life. Sufficient testosterone levels are necessary for sexual function, mood, strength, reduced disease risk, and overall health.

The American College of Obstetricians and Gynecologists supports testosterone therapy for treating sexual dysfunction after menopause, but the FDA hasn’t approved it. However, healthy habits that boost testosterone, like getting good sleep and exercising, certainly won’t hurt. Vitamin D. Your body naturally produces vitamin D when your skin is exposed to sunlight. However, people who don’t have much exposure to sunlight may be deficient in vitamin D. In a yearlong study, 65 men who took 3,300 IU of vitamin D daily increased their testosterone levels by 20% over those who didn’t. As men get older, their testosterone levels naturally decrease, which can cause undesirable symptoms for some. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels.

“My advice is to avoid these or not to overdo them as much as possible,” Dr. El-Zawahry says. Usually, when you cut out or cut back on these substances, your T levels will return to normal. The weight-low testosterone connection is an “interesting paradox,” says Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina.

When you’re stressed, your body releases a hormone called cortisol. Cortisol negatively impacts testosterone, and high stress levels can contribute to low testosterone over time. Find ways to reduce stress, such as exercise or medication, to fight these effects. Carrying extra weight can lower testosterone levels and have a negative effect on other hormones. Maintaining a healthy weight or striving to shed extra pounds if you have weight to lose can help regulate testosterone.

Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. Testosterone replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men. The male hormone testosterone plays an important role in the development and maintenance of typical masculine physical characteristics, such as muscle mass and strength, and growth of facial and body hair.

This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Take charge of your health today and build habits that support long-term vitality and performance. Every small change brings you closer to a stronger, healthier you. Something many may don’t realize is that low testosterone is rarely a phenomenon on its own.