How to naturally improve testosterone levels?

From the Guidelines

To improve testosterone naturally, 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 recommended as a treatment strategy for testosterone deficiency. Key lifestyle changes include:

• Maintaining a healthy weight, as high body mass index coupled with low testosterone can increase the risk of cardiovascular events
• Increasing physical activity, which can help stimulate testosterone production
• Adopting a balanced diet rich in protein, healthy fats, and micronutrients like zinc, vitamin D, and magnesium
• Ensuring adequate sleep and managing stress through relaxation techniques
• Limiting alcohol consumption and avoiding smoking, as both can negatively impact testosterone levels
• Staying hydrated and minimizing exposure to environmental toxins

These natural approaches can help optimize the body's hormonal environment, reduce factors that inhibit testosterone production, and provide the necessary building blocks for hormone synthesis. As noted in the guideline 1, patients who are overweight or obese should be counseled on weight loss programs concurrent with testosterone therapy, highlighting the importance of lifestyle modifications in managing testosterone deficiency. By focusing on these lifestyle changes, men can potentially improve their testosterone levels and reduce symptoms associated with testosterone deficiency.

From the Research

Natural Testosterone Boosters

• Zinc supplementation: Medicinal doses of zinc, such as 220 mg of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, may increase total testosterone and improve sperm count 2
• Vitamin D supplementation: Vitamin D supplementation, such as 83 μg (3,332 IU) daily for 1 year, may increase testosterone levels in men, particularly those with vitamin D deficiency 3
• Magnesium supplementation: Magnesium supplementation, such as 10 mg per kilogram body weight, may increase free and total testosterone values in sedentary and athletic individuals 4

Lifestyle Changes

• Exercise: Regular exercise, such as 90-120 min/day, may increase testosterone levels relative to sedentary subjects 4
• Weight reduction: Weight reduction programs may also have a positive effect on testosterone levels, particularly when combined with vitamin D supplementation 3

Dietary Considerations

• Zinc-rich foods: Consuming zinc-rich foods, such as oysters, beef, and chicken, may help support testosterone production 2
• Vitamin D-rich foods: Consuming vitamin D-rich foods, such as fatty fish, egg yolks, and fortified dairy products, may help support testosterone production 3
• Magnesium-rich foods: Consuming magnesium-rich foods, such as dark leafy greens, nuts, and seeds, may help support testosterone production 4

Medical Considerations

• Hypogonadism diagnosis: Accurate diagnosis of hypogonadism, including measurement of luteinizing and follicle stimulating hormones (LH and FSH respectively), is essential to determine the underlying cause of low testosterone levels 5
• Pituitary and thyroid function: Assessment of pituitary and thyroid function may be necessary to determine the underlying cause of low testosterone levels and to guide treatment 5