Best 20 Ways on How to Boost Testosterone Naturally

There are many ways how to boost Testosterone1. But what is it? Testosterone is a steroid hormone found in both men and women. It is predominantly found in males, while females contain a small amount of the hormone. In men, testosterone production occurs in the testicles, while it is produced in the ovaries in women.

Testosterone is the driving factor in inducing male puberty and the changes associated with it. Optimum testosterone levels are required for changes in the body during puberty, including developing a deeper voice, muscular build, and increased hair growth on the face and the body.

Testosterone also affects sex drive and physical performance in men2. Besides, adequate testosterone levels also help improve memory, sleep, a healthy heart, and overall alertness. In women, too, sufficient testosterone levels are essential in maintaining general health 3and sexual well-being.

However, testosterone levels can be affected by factors like stress, diet, and lifestyle. Any changes in these factors can lead to changes in the level of Testosterone4. It is known that older people have low testosterone levels, which tend to reduce gradually by 1% every year from the age of 30. So, what happens when testosterone levels are low, and how to boost Testosterone?

Testosterone Production

1. Symptoms of Low Testosterone Levels

Low testosterone levels can lead to a variety of problems in men and women. Here are a few symptoms seen in testosterone-deficient men:

  • Decreased sex drive
  • Lower energy
  • Depression
  • Mood fluctuations
  • Less body hair
  • Weaker bones
  • Weight gain
  • Increased fat in the body

In men, lower testosterone levels can be caused by stress, age, and certain chronic health conditions like kidney disease, cirrhosis of the liver, and AIDS. Any injury to the testicles and cancer treatment can also impede testosterone production. Alcoholism is also a cause of low testosterone levels.

Testosterone deficiency in women can happen due to the removal of ovaries or disease of the pituitary, hypothalamus, or adrenal glands. Symptoms caused by low Testosterone in women are:

  • Lower libido
  • Reduced bone mass
  • Poor concentration
  • Depression

These symptoms can cause problems in daily life and also reduce the quality of life. So, here are a few ways how to boost Testosterone naturally.

2. Testing Testosterone

A simple blood test is used to determine testosterone levels in the body. Normal testosterone levels range between 280 and 1,100 (ng/dL) in adult males and between 15 and 70 (ng/dL) in adult females.

In an adult male with testosterone levels below 300 ng/dL, a doctor consultation may be needed to determine the cause. The lower levels may be signs of pituitary gland problems. This gland helps send signals to the testicles to produce more Testosterone.

Moderately elevated testosterone levels do not cause noticeable symptoms. In young, healthy boys, higher levels of Testosterone may cause early puberty. In women, it can cause the development of masculine features like more hair growth on the body and oily skin.

Testosterone Test - Check Low / High Testosterone Levels (Sex Hormone)

If your testosterone levels are extremely high, you may want to contact your doctor to rule out severe conditions like congenital adrenal hyperplasia.

3. Ways of Boosting Testosterone

Increasing testosterone levels might become necessary when any of the above symptoms show and medically diagnosed tests reveal lower levels of the hormone. Previously, the only treatment available for increasing testosterone levels was an anabolic steroid shot. But now, there are proven ways to boost Testosterone naturally.

Read below to learn how to boost Testosterone naturally.

3.1. Lift Weights and Resistance Training

Exercise is the best natural testosterone booster which also helps prevent many lifestyle-related diseases.

Resistance training like lifting weights and training with resistance bands can help push the muscles to work hard. There will be small tears in the muscles created by the workout, which will get more significant in the recovery process.

how to boost testosterone
Photo by Victor Freitas from Pexels

This training, along with high-intensity interval training (HIIT), can help increase testosterone levels naturally. Strength training workouts also help improve cardiovascular health and reduce the risk of injuries in daily life.

Weightlifting can seem intimidating for many. But it is one of the best ways how to boost Testosterone naturally. So, include a combination of compound lifts and muscle-specific lifts to make a difference in your testosterone levels.

3.2. Get Back in Shape

Many people widely promote body positivity, but it is a medical fact that maintaining a healthy weight is the way to a healthy lifestyle.

Being overweight or having high body fat is the leading reason people develop diabetes and high blood pressure and risk of heart disease. It is also a reason for a reduced life span.

Hormone and metabolic research have shown that obesity can lead to the body’s hormone system malfunctioning. Being overweight can disrupt the natural production of the primary male sex hormone, Testosterone.

So, maintaining and losing weight is one of the ways how to boost testosterone levels quickly.

3.3. Sleep Better

Everyone can do with a little more sleep for all the health benefits associated with it. Sleep is essential for those engaging in weight training as it helps the muscles repair and recover. Lifestyle changes, including exercise and appropriate sleep help, release more Testosterone.

Sleep is a method how to boost Testosterone. Those who don’t sleep regularly can experience a drop in testosterone levels, even if they engage in a rigorous training program. According to professional medical advice, it is recommended to get at least 7 to 9 hours of sleep each night.

3.4. Eat Monosaturated Fats

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Photo by Brett Jordan on Unsplash

Though it is often said to stay away from fats, it isn’t necessarily the best choice. Consumption of optimal levels of monosaturated fats encourages improvements in testosterone concentrations.

Almonds, olive oil, peanuts, and avocados are good sources of monosaturated fats. Saturated fats are available in egg yolks, red meat, coconut oil, and other naturally occurring can also help improve overall health.

3.5. Spend Time Outdoors

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Photo by Chris Holder on Unsplash

A good amount of vitamin D levels are essential for the production of Testosterone. So, getting the right amount of sunlight is a way how to boost Testosterone. If sunlight is not adequately available, vitamin D supplementation must be provided through prescribed medications.

The sunlight contains ultraviolet B light, which is absorbed by the skin. This absorbed light reacts with 7-Dehydracholesterol, which converts into vitamin D3. This can help boost daytime testosterone levels.

3.6. Add Protein to the Diet

Eating protein does not increase testosterone levels on its own. It needs to be paired with an activity that promotes muscle building like weight training, HIIT, or resistance training. Eating protein supplements the rebuilding and increase of muscle mass, which helps raise testosterone levels.

protein diet
Photo by Malidate Van from Pexels

So, just eating more protein will not boost your Testosterone, but it is an added supplement that can be paired with your workouts to build more muscle.

3.7. Consume Natural Sources of Zinc and Magnesium

Zinc and Magnesium supplementation is often overlooked. But it can be easily included through a healthy diet. These minerals are required to maintain healthy testosterone levels.

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Photo by jack atkinson on Unsplash

Foods containing magnesium and zinc are yogurt, oysters, pumpkin seeds, crabs, sesame seeds, and scallops. Integrating these foods into the diet can help the body’s composition be nutrient-rich and maintain healthy hormone levels.

3.8. Increase Sexual Activity

The circulating testosterone levels can be increased with regular sexual function. It is often questioned how to boost Testosterone with high libido, but aerobic action helps increase Testosterone.

Ironically, low testosterone levels can cause problems like erectile dysfunction and reduced sex drive. But, infrequent sex can also reduce hormone levels.

3.9. Reduce Stress

One of the biggest enemies of the hormone system is stress. Research highlights the dangers of chronic stress, which can elevate levels of the hormone cortisol and decrease Testosterone. Elevated cortisol can impede testosterone production.

The hormone system works like a seesaw: if the stress hormone goes up, Testosterone comes down. Stress and cortisol can increase due to food intake, weight gain, irregular sleep schedules, and storage of harmful body fat, which reduce the number of free testosterone levels in the body. This can negatively impact hormone production. So, it is essential to minimize stress to maintain healthy levels of the hormone system.

3.10. Stay Away From Soy Products

If you are looking at boosting Testosterone, you might want to stay away from soy products. Vegan individuals can have a little difficulty finding the right source of protein, but soy is not the way to go.

An abundance of soy in the diet can cause an increase in the production of the female hormone estrogen. It may become impossible for Testosterone to increase if estrogen increases. Also, soy is not adequately absorbed by the body. Even if it can be used as a primary source of protein, the body may not be reaping all of its benefits.

3.11. Have an Oyster

Oysters are popularly known for their aphrodisiac effects. It is known to promote improvements in sexual performance. Studies have shown that contain compounds effectively increase luteinizing hormone, which in turn helps produce Testosterone.

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Photo by Thomas John on Unsplash

Oysters are incredibly rich in zinc and other minerals, vitamins, and proteins, making them extremely healthy.

3.12. The Benefits of Ashwagandha

Ashwagandha is one of the best herbal supplements used to treat infertility. Western medicine has not entirely approved its uses. But recent studies have shown its properties to increase Testosterone naturally and promote a rise in sperm count.

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Photo by Bankim Desai on Unsplash

The most common way to have ashwagandha is as a powder mixed in a drink or baked with other ingredients to get the best benefits.

3.13. Consume Less Sugar

Too much is never suitable for anyone. It is even more terrible for someone trying to boost their testosterone level. Sugar is one of the most common endocrine disruptors which can wreck hormonal health.

A rise in blood glucose levels can cause an increase in insulin. This can reduce testosterone production. That is why men with type 2 diabetes may also have low testosterone levels.

While carbohydrates are good, they should be consumed in moderation. So, how to boost Testosterone is by having carbohydrates in a limited capacity. So check the labels of the food before you eat.

3.14. Check the Medications You Use

Not many people know the effects of the medications they take. Many prescription medicines can interfere with the natural production of Testosterone5. Check with your doctor and read through the potential side effects it may cause.

Some medicines like Cimetidine, Spironolactone, and chemotherapy drugs can impede testosterone production. Certain medications used in mental health treatments like antidepressants and opioids can negatively impact Testosterone in the body.

Individuals who take this medicine should not stop them abruptly as it can cause withdrawal side effects. Speak with your doctor before you stop the medicine.

3.15. Enjoy Some Nuts

Macadamia nuts, almonds, and walnuts can have a positive impact on testosterone levels. All the nuts have omega-3 fatty acids and other high-quality nutrients, which help boost testosterone levels.

Saturated fatty acids in the nuts can significantly help with your question regarding how to boost testosterone levels.

3.16. Have More Ginger

There is not much evidence on the effects of ginger in how to boost Testosterone. But a few researchers have found that Testosterone rises in animals with the use of ginger. This is due to increased HDL cholesterol and antioxidants. It also helps manage blood sugar levels and improves the free Testosterone in the body.

The versatile nature of ginger allows it to be incorporated into various food like pasta, salads, soups, and more. Those with a desire for bold flavors may also eat it raw.

3.17. Detoxify Your Gut

Most of the changes mentioned here have been diet and lifestyle changes. But none of these changes will work if the digestive system and the body are not working at their maximum efficiency.

The digestive system is often prone to attacks from toxic and unhealthy bacteria that may inhibit the absorption of nutrients. If the body cannot absorb nutrients properly, your change may not show the required results.

One of the easier ways to improve the health of the gut and help boost Testosterone is with probiotics. Yogurt is a good source of good probiotics.

3.18. Avoid Junk Food

Junk food should always be avoided to maintain a healthy life. A healthy diet is the key to increasing Testosterone. Too much fast food and junk food can create health problems like clogged arteries and a damaged cardiovascular system.

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Photo by Robin Stickel on Unsplash

Fast food can also add extra weight to the body with lousy fat accumulation, further inhibiting testosterone production.

Stock your fridge with lean meats and fruit to push yourself to eat healthily. Even drive-thru centers have now joined the trend of eating healthily and providing fresh salads and fruits on their menu. Try to make changes in your diet with fresh food for overall health.

3.19. Have a Cup of coffee

Coffee is a staple for many before a workout to help power the energy required for heavy training. Drinking coffee is also one of the ways how to boost Testosterone.

coffee for testosterone
Photo by Jason Villanueva from Pexels

The artificial stimulant caffeine is not too good for the body, but it has its benefits. It has properties to reduce the risk of stroke, Alzheimer’s disease, and heart failure. But it is also important to remember that excessive caffeine is not good. A moderate amount of coffee can help boost and increase testosterone.

3.20. Testosterone Replacement Therapy

The decreased testosterone production is a condition called, hypogonadism which does not always require medical treatment. How to boost Testosterone in such cases?

Is Testosterone Replacement Therapy Safe & Effective?

The natural treatments mentioned above can help elevate the condition. But in certain situations, testosterone replacement therapy may be required for a healthy and quality life. You may need a clinical endocrinology professional to provide medical advice for prescription medications and testosterone supplements.

The artificial testosterone boosters can be administered orally, with injections or skin patches. Replacement therapy may produce the results required, like high muscle mass and a stronger sex drive. It can also cause side effects like oily skin, fluid retention, shrunk testicles, and decreased sperm production.

Certain studies show that testosterone therapy can cause a low risk of aggressive prostate cancer, but more research is still needed.


Testosterone is the primary male hormone that is commonly associated with sex drive in men. It also has effects on mental health, muscle mass, and red blood cell production.

There can be various symptoms in both men and women if Testosterone reduces. But there are several ways how to boost Testosterone.

Simple diet and lifestyle changes can help raise testosterone levels naturally. Eating habits like limiting sugar and carbohydrate intake and increasing fresh food, proteins, and nuts in the diet can help how to boost Testosterone.

Body training, including high-intensity interval training, weight lifting, and resistance training, can also help build muscle mass to increase Testosterone. Increasing sexual activity is also one of the ways how to boost Testosterone.


1. What is testosterone?

A: Testosterone is a hormone primarily produced in the testicles in males and, to a lesser extent, in the ovaries in females. It plays a crucial role in the development of reproductive tissues, sexual characteristics, muscle mass, bone density, and overall well-being.

2. Why is testosterone important?

A: Testosterone is essential for maintaining several bodily functions, including regulating sex drive, building and preserving muscle mass, promoting bone density, influencing mood and cognitive function, and supporting overall energy levels and vitality.

3. What are the signs of low testosterone levels?

A: Low testosterone levels, also known as hypogonadism, may present with symptoms such as reduced libido, erectile dysfunction, decreased energy levels, fatigue, mood swings, decreased muscle mass, increased body fat, decreased bone density, and reduced cognitive function.

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  1. Balasubramanian, Adithya, et al. “Testosterone imposters: an analysis of popular online testosterone boosting supplements.” The journal of sexual medicine 16.2 (2019): 203-212. ↩︎
  2. Ryman Augustsson, Sofia, et al. “Gender differences and reliability of selected physical performance tests in young women and men.” Advances in Physiotherapy 11.2 (2009): 64-70. ↩︎
  3. Mosqueda, Laura. “Maintaining health and function.” Aging with a disability-What the clinician needs to know (2004). ↩︎
  4. Hansen, L., et al. “Development of muscle strength in relation to training level and testosterone in young male soccer players.” Journal of Applied Physiology 87.3 (1999): 1141-1147. ↩︎
  5. McGlothlin, Joel W., et al. “Natural selection on testosterone production in a wild songbird population.” The American Naturalist 175.6 (2010): 687-701. ↩︎

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