Testosterone is the primary male sex hormone that plays several important roles in the body.
Both men and women need testosterone.
Men need it to regulate their libido, bone mass, fat distribution, muscle mass, strength, and red blood cell and sperm production.
Women need it to support ovarian function, bone strength, and sexual behavior. It also benefits their energy, endurance, stamina, and the ability to maintain muscle mass and metabolism.
What’s more, research shows a link between low testosterone and obesity, increased disease risk, and premature death.
How to Boost Testosterone Naturally
When testosterone levels are low, it can lead to several uncomfortable—or even embarrassing—symptoms. These may include hair loss, weight gain, mood irregularities, and problems with fertility or sexual health.
Testosterone naturally declines with age, but you can improve your levels and overall health by adopting healthy lifestyle habits.
Proven Ways to Increase Testosterone Levels Naturally
If you want to learn how to boost testosterone naturally, follow these steps:
- Combine cardio and strength training
Cardio helps burn fat and lowers your risk for insulin resistance and diabetes. Type 2 diabetes is a common culprit of low T. Lifting weights is the best exercise to boost testosterone. As your muscle mass increases, your body will naturally produce more testosterone to support it.
- Take rest days
While exercise is important, so is rest. Regular or planned rest days support better sex-hormone balance over time and lower your risk for age-related low T.
- Minimize stress
Stress directly affects testosterone levels. Incorporating a daily meditation into your day activates your relaxation response and boosts testosterone.
- Eat healthy foods
Dark, leafy greens like spinach, kale, and collard greens are excellent sources of magnesium. Magnesium is critical for maintaining healthy testosterone levels, especially in older men.
- Get high-quality sleep
Sleep deprivation can significantly decrease testosterone production. The Centers for Disease Control and Prevention recommends that adults get between seven and nine hours of uninterrupted sleep nightly.
- Try supplements
DHEA (dehydroepiandrosterone) supplements can boost testosterone levels, especially as people grow older. Talk to your doctor to find out which supplements are right for you.
- Limit alcohol
Heavy alcohol use decreases blood testosterone in men. Limit heavy alcohol use to maintain optimal testosterone levels.
- Get outside and enjoy the sunshine
Exposure to ultraviolet light from the sun has been shown to increase sex steroid levels in men, including testosterone. Just don’t forget your sunscreen.
- Address any underlying medical conditions
High blood pressure, high cholesterol, obesity, and diabetes can adversely affect testosterone levels. Identify the root cause of low T with Ulta Lab Tests. Get the exact treatment you need.
- Avoid endocrine-disrupting chemicals
Commonly called BPAs (Bisphenol A), these chemicals can be found in certain cosmetics and plastics. Here are three easy ways to avoid these harmful chemicals:
- Swap out plastic food containers with glass
- Cut back on your use of cans
- Look for the BPA-free label on the products you purchase
Men and women should ensure they have healthy testosterone levels, especially as they age. The best way to test your testosterone levels is with a blood test. Our physician-approved hormone tests for men are convenient, affordable, and always confidential.
We offer a variety of testing options that can check for Low T, such as:
Quest Diagnostics conducts all tests. Results are typically available within 1-2 business days.
Doctor's orders are never required.
What Foods Increase Testosterone?
Try these foods to increase testosterone levels:
- Fatty fish (e.g., salmon, sardines, shellfish)
- Dark, leafy green vegetables (e.g., spinach, kale, collard greens)
- Cocoa products (e.g., cocoa powder, cocoa nibs)
- Berries, cherries, and pomegranates
These are just some of the healthy food options you should try. Reach for foods rich in vitamin D, magnesium, omega-3 fatty acids, selenium, zinc, and flavonoid antioxidants to help support hormonal health.
Taking care of your overall health and well-being is essential to maintaining healthy testosterone levels.
However, if you’re experiencing symptoms of low T, visit Ulta Lab Tests to get fast access to the exact tests you need.
It’s important to review your test results with your doctor and ask if hormone replacement therapy (HRT) for men is right for you.