How to Naturally Increase Testosterone, According to Science

13 Top Testosterone-Boosting Foods

Magnesium is a micronutrient that many men are deficient in and plays an important in nerve functioning, regulating blood pressure, and supporting your immune system. It also plays a vital role in testosterone production, and increasing the levels in your body has been shown to increase your testosterone production (17). If you aren’t eating enough calories, your body shuts down its reproductive health to give more vital processes more attention. In other words, if your body is lacking energy, the last thing on its mind is increasing its testosterone production for good sexual health.

Low testosterone can result in a decrease in lean muscle and strength, which affects not only physical appearance but also overall mobility and health. TestoPrime works by enhancing muscle protein synthesis, helping men over 40 preserve and even increase their muscle mass and strength, making it an ideal choice for those looking to stay fit and active. GLASGOW, United Kingdom, May 15, 2025 (GLOBE NEWSWIRE) — For many men, there’s a silent battle happening within their own bodies—one that often goes unnoticed until it starts to impact daily life. From feeling drained by midday to struggling with motivation in the gym or noticing a dip in performance, the root cause could very well be low testosterone. Yet, it’s a subject that tends to be brushed aside or misunderstood, leaving countless men searching for solutions.

Each package is backed by a lifetime money-back guarantee, so whether you’re buying a single bottle or going all in, there’s zero risk. Just a straightforward investment in better energy, mood, and sexual health. This bundle includes three bottles (360 capsules total), offering a smoother and more consistent approach to boosting testosterone. You also get free digital guides included, making it a great mid-range option for men looking to improve libido, muscle tone, and stamina over time. Using TestoPrime correctly can help optimize your results — especially if your goal is to improve libido, combat erectile dysfunction, and restore confidence in your sexual health.

Ashwagandha is a well-known adaptogen that helps manage stress levels. Chronic stress can contribute to low testosterone, but Ashwagandha helps reduce cortisol (the stress hormone) while enhancing testosterone production. It also improves mood, energy, alk phosphatase test meaning (www.beachvolleybalschool.nl) and performance in the gym, supporting both muscle mass and sexual health. Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. Healthy fats are also beneficial for lowering the risk of heart disease and bad cholesterol.

One study found that DHEA supplements are effective in increasing testosterone levels, although it varies for different groups of people. Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Research  supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26). If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production. However, it’s important to note that dramatic short-term increases may not be sustainable, and long-term lifestyle changes are often more effective for maintaining healthy testosterone levels. Fenugreek is a herb known for its ability to support libido and combat erectile dysfunction.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

One article published in 2011 found that both athletes and sedentary individuals can increase their testosterone levels with magnesium supplementation (18). Of course, be careful not to eat too much all the time, as the additional weight gain can have negative effects on testosterone production as well. With the rise in testosterone decline over the past decades, the market for natural testosterone production has dramatically shot up. Unfortunately, this leads to many sub-par products, promising false results. Strength training has a host of benefits for your body, and it’s one of the best ways to naturally increase your testosterone. Another study involving wrestlers showed an improvement in serum testosterone levels after losing weight (3). One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen.

It’s free from harmful chemicals, stimulants, or synthetic substances, making it a natural alternative to steroids. Testosterone boosters like TestoPrime typically begin showing results in about 2–4 weeks, but for optimal benefits, it’s recommended to use it for 3 months consistently. Fewer Risks, No Hormonal Disruption – There’s no risk of testicular shrinkage or sperm suppression — common issues with synthetic T. Please bear with us as we address this and restore your personalized lists. 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.