How to increase testosterone and meds you might need

13 Top Testosterone-Boosting Foods

“Another possible method is reducing stress, because there is a potential mechanism of cortisol suppressing testosterone production,” adds Wells. “Therefore, people may want to avoid prolonged strenuous exercise (marathon running studies have also shown decreased testosterone) and chronic psychological stress.” Know what helps stress? A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That means you want to find ways to naturally relieve stress to keep your testosterone levels up.

Taking Vitamin D supplements may correct a deficiency in testosterone and help increase your testosterone levels. In addition to getting at least 15 minutes of direct sunlight each day, eat foods high in vitamin D such as salmon, egg yolks, mushrooms, fortified milk, and cereal products. Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced.

If getting swole is your aim, you could be risking it all for nothing by taking unproven supplements. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women.

Besides supplements, you can get vitamin D from sunlight or by eating foods like fatty fish and mushrooms. Also called Indian ginseng, people have used this plant for thousands of years in traditional medicine, particularly the Indian practice called Ayurveda. It’s taken for many conditions, including anxiety and insomnia, and to improve male fertility. Taking magnesium as a supplement has been shown to increase free and total testosterone values. Testosterone may play other important roles that we don’t know about.

Ginger supplementation may also help reduce blood pressure and increase blood flow – both risk factors for sexual dysfunction. People have used ginger for medicinal and culinary purposes for centuries. 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.

If you mostly focus on cardio, it might be time to mix things up. Those taking three grams of DAA supplement per day did not experience any changes in testosterone markers. Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency.

Phytoestrogens are plant-based compounds that mimic the structure of estrogen. Despite what does phentermine show up as in a drug test you may have heard, research confirms that these compounds do not increase or change estrogen levels or activity in men. If you constantly feel depleted or anxious, talk to your primary care or mental health provider about how to cope. Therapy, stress-relieving supplements, and having a professional to talk to can go a long way in helping you calm your stress response. Incorporate activities like running, cycling, or swimming with weightlifting sessions to create a well-rounded fitness regimen that supports hormone health. Don’t get too caught up in the type of exercise, and target consistency in your routine.

A 2016 study noted that the benefits and safety of long-term use of testosterone replacement products are unknown. Professional medical services are often required out of the normal working hours of many physicians. We provide premium care to those in urgent need but don’t need a trip to the ER without the long waits or high deductibles. Our team is also provides high-quality primary care services for those 18 years of age and older.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. The largest improvements are seen with moderate- or high-intensity resistance exercises involving large muscle groups, such as squats and bench presses. Too much exercise can take your T level in the other direction. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. For example, this can occur when people ingest chemicals, such as bisphenol A (BPA) or bisphenol S, from water in plastic bottles or reheated food in plastic containers.