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How Can I Naturally Increase My Testosterone Levels?

Last updated April 24, 2016

Testosterone is a key hormone produced primarily by the testicles that gives individuals the signal for masculinity. It is surprising that one in four men over the age of 30 have decreased testosterone levels.


Testosterone is a key hormone produced primarily by the testicles that gives individuals the signal for masculinity. It is surprising that one in four men over the age of 30 have decreased testosterone levels. One in 20 men show clinically alarming symptoms linked to testosterone deficiency. Many men do not realize this and mistakenly believe that low testosterone levels are a natural part of aging, because the signs are often unnoticeable.

Individuals with low testosterone levels can have several health problems like low sex drive, difficulty achieving an erection, low semen volume, hair loss, fatigue, low muscle mass, increased body fat, and decreased bone mass. There are ways, however, to increase testosterone levels without having to use over-the-counter drugs.

Losing weight has the ability to drastically boost the testosterone levels if the individual is overweight or obese. The National Institute of Health reports that more than 35% of adults in the United States are obese, along with another 34% who are overweight. Decrease the amount of added sugar intake can also increase testosterone levels. Refined carbohydrates, like breakfast cereals and bagels, can spike an individual’s insulin levels, causing insulin resistance, which can lead to weight gain and potential diabetes.

Getting enough sleep, at least seven to eight hours of sleep, can help regulate an individual’s hormone levels. Sleep deprivation drives many hormones out of sync and could possibly cause stress. Proper sleep and moderate exercise (not close to bedtime) can help an individual control the cortisol levels. The hormone cortisol is released during heavy stress and makes an individual gain weight and decreases their ability to secrete testosterone.

Lastly, try to limit the amount of stress from work. That is also a major contributor to decreased testosterone levels.

Additional Resources:

 http://www.ncbi.nlm.nih.gov/pubmed/21154195 (accessed on 04/01/2016)

http://www.ncbi.nlm.nih.gov/pubmed/7271365?%20%20ordinalpos=33&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubme%20%20d_RVDocSum (accessed on 04/01/2016)

http://abcnews.go.com/Health/Healthday/story?id=4508669 (accessed on 04/01/2016)

http://www.mayoclinic.org/healthy-living/sexual-health/in-depth/testosterone-therapy/art-20045728 (accessed on 04/01/2016)

Williams Textbook of Endocrinology, 12 edition, Saunders, 2011.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001.

Wang, C., Catlin, D. H., Starcevic, B., Heber, D., Ambler, C., Berman, N., ... & Swerdloff, R. S. (2005). Low-fat high-fiber diet decreased serum and urine androgens in men. The Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559.

Solomons NW. Mild human zinc deficiency produces an imbalance between cell-mediated and humoral immunity. Nutr Rev 1998;56:27-8.

Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology, 82(1), 49-54.

Reviewed and Approved by a member of the DoveMed Editorial Board
First uploaded: April 24, 2016
Last updated: April 24, 2016