From the Guidelines
To naturally raise testosterone levels, men with testosterone deficiency should be counseled on lifestyle modifications, such as losing weight and increasing physical activity, as these changes have the potential to increase total testosterone levels and/or reduce signs and symptoms associated with testosterone deficiency. According to the American Urological Association guideline 1, lifestyle modifications are a recommended treatment strategy for testosterone deficiency.
Key Lifestyle Modifications
- Losing weight or maintaining weight within the recommended range
- Increasing physical activity These modifications are crucial as high body mass index coupled with low testosterone can put patients at risk for cardiovascular events 1.
Additional Recommendations
- Engage in regular exercise, such as resistance training and high-intensity interval training, to stimulate testosterone production
- Consume a balanced diet rich in protein, healthy fats, and micronutrients like zinc and vitamin D
- Aim for 7-9 hours of quality sleep nightly to optimize testosterone production
- Manage stress through relaxation techniques to reduce cortisol levels, which can suppress testosterone
- Maintain a healthy body weight to prevent excess fat tissue from converting testosterone to estrogen
- Limit alcohol consumption and avoid smoking to support overall hormonal balance and testicular function.
From the Research
Natural Ways to Raise Testosterone
There are several ways to naturally raise testosterone levels, including:
- Dietary changes: Some studies suggest that certain herbs and supplements may have a positive effect on testosterone levels, such as fenugreek seed extracts and ashwagandha root and root/leaf extracts 2
- Exercise: High-intensity interval training (HIIT) has been shown to increase muscle power and free testosterone in male masters athletes 3
- Lifestyle modifications: Identifying and addressing potential lifestyle modifications that may improve testosterone deficiency is one of the initial interventions in treatment 4
Supplements and Herbs
Some supplements and herbs that may have a positive effect on testosterone levels include:
- Fenugreek seed extracts: Have been shown to have a positive effect on testosterone concentrations in men 2
- Ashwagandha root and root/leaf extracts: Have been shown to have a positive effect on testosterone concentrations in men 2
- Asian red ginseng and forskohlii root extract: May have a positive effect on testosterone concentrations in men, although more research is needed 2
Exercise and Physical Activity
Exercise and physical activity can also have a positive effect on testosterone levels, including:
- High-intensity interval training (HIIT): Has been shown to increase muscle power and free testosterone in male masters athletes 3
- Resistance training: May help to increase testosterone levels, although more research is needed
Limitations and Precautions
It is important to note that many supplements and herbs have not been proven to be effective in increasing testosterone levels, and some may even have negative effects 5. Additionally, traditional testosterone therapy can have negative effects on fertility, and alternative therapies such as selective estrogen receptor modulators and human chorionic gonadotropin (hCG) may be more effective for men seeking to achieve or maintain fertility 4