10 Natural Ways To Increase Testosterone Levels

Low testosterone level does not occur in older men or men going through a mid-life crisis alone. Men in their 30s can also have low testosterone as levels tend to peak in men during adolescence and early adulthood.

These peaked levels of testosterone typically decline 1% each year, starting at the age of 30 (for most people).

A low level of testosterone is a medical condition where your body does not produce enough of this hormone. The symptoms are erectile dysfunction, muscle mass loss, fat gain, and balding.

However, you can get you back to your best if you combat this condition with natural testosterone boosters. Here are ten natural ways to increase testosterone level in men.


Great testosterone boosters usually come from the nature. These forms of supplements help increase your testosterone levels naturally and prevent testosterone from being converted into estrogen.

Our top tip is to stick with supplements that have been backed by scientific studies. Zinc, Ginger, and Ashwagandha have all been found to produce noticeable improvements in individuals with fertility issues or low testosterone levels.

Vitamin D

Vitamin D is quickly becoming a popular vitamin supplement across the world, and it’s easy to see why. It can support a number of biological factors; however, what we are interested in is it a natural testosterone booster.

If you tweak your dietary intake slightly so that it includes fatty fish, mushrooms and research-based Vitamin D supplements, your testosterone levels will certainly enjoy some boost.


There’s no doubt that what you eat can have a huge impact on your testosterone levels. You should take a look at what you are eating by keeping a food diary for a week or so. Constant dieting or overeating in the past may have disrupted your testosterone levels.

A diet based on whole foods is best where Protein, Fat and Carbs are consumed throughout a balanced intake ready to ignite your testosterone and provide you with the fuel you need.


There is no replacement for hard work; exercise can boost your testosterone. From a general point of view, all types of exercise stimulate the release and production of testosterone.

Specific full-body exercises like squats, bench presses, and high-intensity interval training (HIIT) should be included in 2 or 3 bodyweight workouts every week. This will send your testosterone level soaring.

Low Stress

Cortisol (a steroid hormone) and testosterone work in a seesaw manner. As one elevates, the other comes down. If you were to experience a stressful situation, then all of your body’s resources are used up to ensure that you survive the immediate threat.

Eating a balanced diet, exercise, mindfulness techniques, taking up hobbies of interest and so forth are stress-busting strategies that will certainly raise your testosterone level.

Alcohol reduction

Cutting the amount of alcohol you consume can go a long way in boosting your testosterone. For chronic alcoholics, testosterone levels can be reduced by as much as 50%.

Manage your alcohol intake as part of your new, improved diet above and not only will you boost levels of testosterone but benefit from the reduction in calories.

Adequate sleep

Believe it or not, having a good sleep is just as important as increasing your exercise and improving your diet. Lacking in sleep, such as only managing up to 5 hours a night, can cut your testosterone levels by as much as 15%.

Having good quality sleep of 7 to 8 hours can help your body rest, repair and recover. With your newly increased exercise regime now in place, recovery is ever so important. So hit the sack, get some Zs and boost your testosterone back to base.

Regular sex

A healthy sex life plays a key part in regulating your sex hormone and testosterone levels. The act of having sex significantly increases testosterone levels.

Research does also suggest that even the anticipation of sex raises testosterone. So, what are you waiting for?! Go get some intimacy with your partner.

Low sugar intake

By limiting or even eliminating sugar from your diet will be one of the biggest changes to your lifestyle. Sugar is so readily available in our consumer society, and ‘hidden sugars’ can be a minefield.

Testosterone levels decrease after you eat sugar because sugar leads to a high insulin level. This also leads to low testosterone.

Cutting out refined Carbs such as cereals, bread, flour, processed foods and so on is a great place to start to help manage insulin levels, your body will thank you for it.

Weight Loss

If you have managed to make changes in a number of the areas mentioned above, then the likelihood is that your lifestyle will change for the better. Not only will you boost testosterone but also become fitter, leaner, and lose weight.

However, the prizes don’t stop there as weight loss itself can also boost testosterone further.

Men who are overweight are more likely to have lower levels of testosterone. So with these fundamental changes in place, you should be on your way to increasing your testosterone the natural way! Go do it!