From the Guidelines
To naturally boost testosterone, men with testosterone deficiency should be counseled on lifestyle modifications, including 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 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
- Regular exercise, such as strength training and high-intensity interval training (HIIT), can stimulate testosterone production
- Maintaining a balanced diet rich in protein, healthy fats, and micronutrients like zinc and vitamin D
- Ensuring adequate sleep of 7-9 hours nightly, as testosterone production peaks during deep sleep
- Managing stress through meditation, deep breathing, or other relaxation techniques, since chronic stress increases cortisol, which suppresses testosterone
- Maintaining a healthy weight, as excess body fat converts testosterone to estrogen
- Limiting alcohol consumption to moderate levels and avoiding smoking Some herbs like ashwagandha and fenugreek may also help support testosterone levels, but the primary focus should be on lifestyle modifications as recommended by the guideline 1.
From the Research
Natural Ways to Boost Testosterone
There are several natural ways to boost testosterone levels, including:
- Zinc supplementation: Studies have shown that zinc deficiency reduces testosterone levels and zinc supplementation improves testosterone levels 2.
- Magnesium supplementation: Magnesium supplementation has been shown to increase free and total testosterone values in sedentary and athletic individuals 3, 4, 5.
- Vitamin D: While some studies suggest an association between higher testosterone and serum vitamin D concentrations, most randomized clinical trials have failed to detect any significant effect of vitamin D supplementation on testosterone levels 6.
- Exercise: Exercise has been shown to increase testosterone levels, with higher increases observed in individuals who exercise regularly 3.
- Dietary changes: Ensuring adequate intake of essential nutrients, including zinc, magnesium, and vitamin D, may help support testosterone production.
Key Findings
- Zinc supplementation improves testosterone levels, with the effect degree varying depending on basal zinc and testosterone levels, zinc dosage form, elementary zinc dose, and duration 2.
- Magnesium supplementation increases free and total testosterone values, with stronger associations observed in older men 3, 4, 5.
- Vitamin D supplementation has not been shown to significantly increase testosterone levels, despite observational studies suggesting an association between higher testosterone and serum vitamin D concentrations 6.