12 Proven Ways to Increase Testosterone Levels Naturally

12 Proven Ways to Increase Testosterone Levels Naturally

increase testosterone

“Testosterone is an essential hormone in the human body that helps Many aspects of health like hair growth, bone density & sex drive. Testosterone naturally declines as the age of a person increases. There are several ways to increase testosterone that can help you control your testosterone levels, like healthy food, exercise, medicines & Herbal supplements. However, ensure these Supplements are Safe for you and take expert advice before using them. Otherwise, choose safe and steady Natural ways to boost testosterone.”

Testosterone is one of the Important hormones in your body that boost bone density, blood cell production, and hair growth. In men, Testosterone works the same way as estrogen works in women.

Testosterone helps increase Masculinity in men, whereas estrogen in women enhances feminine traits in women. However, a balanced amount of testosterone is necessary for both men and women for their bodies to maintain their shape and sexuality.

The testosterone hormone causes significant physical changes in men like muscular body, deep voice, and hair growth. It also increases the libido to pursue him for reproduction.

Increased Testosterone levels have perks for the male body, but problems start when testosterone levels deplete. Testosterone levels start decreasing due to aging, diseases and an overweight body.

Quick Tips-

Increasing Testosterone Naturally may take some time, around 4 to 6 weeks. In the meantime, It is best to follow a healthy diet, exercise regularly & sleep well. In addition, try to avoid certain habits like the consumption of alcohol, cigarettes & fast food that directly affect your testosterone levels.

If you don’t see or feel any changes in your body after 3 months. In that case, it is better to consult a doctor to help you find any underlying health condition affecting your testosterone production.

Now, Let’s check out the symptoms & problems a man has to face and how to increase testosterone naturally.

Problems a Man Faces Due to Low Testosterone:-

  • Erectile Dysfunction
  • Low Libido
  • Low Muscle Mass
  • Increase Body Fat
  • Constant Fatigue
  • Sleeping Problems
  • Stress and Depression

All of these problems can be avoided if your body has the right amount of testosterone according to your age. If you don’t have these required levels in your body, you have to Increase Testosterone levels in your body.

There are several ways to boost testosterone levels medicines, therapies, supplements, and natural methods. Depending upon your condition, you can choose which one your doctor suggests you. However, You can always choose natural ways that include lifestyle and dietary changes to boost your Testosterone.

 Let’s Have a look at Testosterone levels in men according to age (NCBI)

AgeLevels in ng/dl
7–10 years old1.80 to 5.68
13–17 years old208.08 to 496.58
19 years and older265 to 923

Symptoms of Low Testosterone in Men –

There are several Signs your body tells you when you are suffering from low testosterone.

  • Depressed Mood
  • Low Sexual Drive(low Libido)
  • Erection problems like Erectile Dysfunction
  • Constant Fatigue
  • Low muscular strength and low bone Density
  • Mood Swings and Irritation

Other Physical Signs of Low testosterone Also include

  • Decreased body hair
  • Breast Development
  • Decrease in Hemoglobin levels in Blood (Mild Anemia)
  • Infertility

Let’s see the various ways to increase testosterone and eliminate these symptoms.

How to Increase Testosterone Levels in Your Body

There are various ways to increase testosterone, and few of them are very easy, natural, and effective methods to do it. When you start these methods to perform these natural ways to increase testosterone, You should be patient about the results. Because natural ways can take up to 4 to 6 weeks to raise your testosterone levels, be patient if you are following the natural ways to boost testosterone. Now let’s check some natural ways to help you build testosterone levels in your body

Ways to Increase Testosterone

1. Get Enough Sleep-

If you are not resting enough, it may affect the secretion of chemicals and hormones in you; especially the production of testosterone. In research which was conducted by the University of Chicago.

Research Found that a person sleeping 8 to 10 hours has higher testosterone levels than a person restricted to sleeping 5 hours. After the research, it is found that lack of sleep can reduce testosterone levels by 15 to 20 percent.

Thus, sleeping 8 hours a night is mandatory for every man; so that they can have a steady testosterone production. If you are already suffering from low testosterone levels and fatigue, then 8 hours of sleep is good medicine for your refreshment and increases testosterone levels in your body.

2. Have a Balanced Diet-

Eating a healthy balanced diet is mandatory for a steady testosterone level and it also increases your low libido. A diet full of oily and greasy foods not only increases your body fat but also creates abstraction in your hormone production.

The best diets are the ones that include a lot of carbohydrates, proteins lots of micronutrients like zinc and magnesium. Eating a healthy diet can keep hormones in the body steady and promote long-term health.

Try to include the following food items in your daily diet-

  • Add fish and oyster to your diet; they contain a high amount of Zinc and omega-3 fatty acid that helps testosterone production.
  • Eat lots of Green leafy vegetables like spinach and celery; these vegetables contain many essential micronutrients like magnesium, Zinc, and calcium, which are essential for maintaining optimal testosterone levels in your body.
  • Fruits like Avocado, Pomegranate, Cherries, and berries, these fruits are a great source of antioxidants and minerals that helps your body to fight stress. Like flavonoid, antioxidants present in pomegranate helps with chronic stress.
  • Have more Nuts and Dry fruits in your diet. Dry fruits are the best source of Zinc and magnesium, which help you increase testosterone levels in the body. Try adding Roasted dry fruits for better results.

3. Lose Your Weight –

A well-maintained and Healthy body has more levels of testosterone in comparison to an overweight body. That’s why maintaining body weight to boost testosterone is necessary for you.

Because being overweight can cause inflammation and low testosterone levels in you. As you munch down and overeating can disrupt your hormone levels and can cause erectile dysfunction in men. Try exercises and diet to lose weight and avoid fast foods.

4. Be Physically Active –

Well, by increasing physical activity; you not only decrease weight but also nourish the testosterone growth hormones in men. But also be sure not to over-exercise as that may also cause low testosterone levels in men.

However, exercising at least 4 days a week for 1 hour daily can help you increase testosterone levels naturally in men. You can try exercises to increase testosterone like premature ejaculation exercises to boost your testosterone and treat your erectile problems.

Include High-Intensity Training and Weightlifting Exercises in your Schedule for faster results with your testosterone levels. These exercises challenge your body and help you produce testosterone much faster.

But Be Cautious when you are performing exercises; some exercises can also reduce testosterone levels in men. Hours of running, exercising, and bicycling can leave your body in an exhausted state and reduce the capacity of the body to produce testosterone.

Running increase testosterones in Men

5. Avoid Drugs and Alcohol –

Intake of drugs and alcohol has been proven to reduce testosterone levels in men timely. According to research, doctor shows that these drugs affect hormones and glands of the male reproductive system directly and reduce the production of testosterone.

Further, drugs and alcohol also cause hormonal reactions and cell damage in men. Thus, eliminating these bad habits is necessary to increase testosterone levels in your body.

6. Check Your Medications –

While a lot of medicines are given to people to cure an ongoing medical conditions. Side effects of these medications are also known factors that affect your body severely; Thus it is also a common reason for low testosterone levels in men.

According to research medicines for low cholesterol, also partially reduce testosterone levels in men. If you somehow feel that you are getting lower production of testosterone due to any medication; consult your doctor about it.

Try Meditation to control your stress and depression. This small step will greatly affect your testosterone levels by regulating its production and effects on your body.

7. Meditate to Calm Your Stress –

A lot of stress and chronic stress can cause less production of testosterone levels in men. As stress increases cortisol, which imbalances hormone production; and makes erratic changes in testosterone production.

In a study 58, men and women were studied; in which, their saliva samples were taken during an exam. The men’s saliva showed larger levels of testosterone production. Which showed that this caused a lot of emotional inhibition and rumination in them.

8. Maintain the Levels of Zinc and Vitamin D in Your Diet-

Taking Vitamin D in sufficient amounts daily can help in increasing the levels of testosterone in men. Therefore, getting at least 15 minutes of sun daily is important; according to the studies.

DHEA is another hormone that keeps testosterone in balance in men, but it drops as age increases. Thus, giving DHEA supplements to men of older ages helped them to keep the balance of their bodies and function better. Try including foods to cure premature ejaculation to boost testosterone and a balanced diet.

Also, magnesium and zinc deficiency can lead to low testosterone levels in men. Thus, if possible men should include green leafy vegetables and whole grains in their diet. Pumpkin seeds, flax seeds, and dark seeds are also rich in zinc eating them regularly is one of the best natural ways to increase testosterone levels in men.

9. Increase Lemon Intake in Your Diet-

Lemon is another magical food; which can help increase testosterone levels in men. Just like garlic, lemon also controls the cortisol in men; so that testosterone can be readily produced in the body.

They also contain Vitamin A and are also helpful in controlling and lowering estrogen levels to help testosterone levels in men.

10. Eat One Banana per Day-

Do bananas increase testosterone? Yes! Bananas are magical foods that help in boosting testosterone levels in men.

They have a “bromelain enzyme”; which is an excellent source of energy for men. And also help in reducing the antioxidants in you. Thus, it is a perfect snack for you and one of the natural ways to boost testosterone.

11. Address Your Medical Condition-

You have tried various ways to boost your testosterone, but all of your efforts come empty-handed. Then it’s time to check your Medical condition.

Many diseases like “heart disease” and “diabetes” have adverse effects on your body. Due to these diseases, changes in your blood circulation and metabolism severely affects your testosterone production.

You should take a quick visit to your physician for proper advice on your situation.

12. Avoid Plastic Containers

Using Plastic Containers for storing and eating food is bad for your health. Plastic containers produce a Chemical called Bisphenol-A that can disorganize your hormone production inside your body. It is found that men in constant contact with the BPA have low testosterone levels. So, Try using poetry or glass containers to store your food and avoid using plastics in your kitchen.

5 Factors That Affect Testosterone Levels –

1. Genes – Genetic makeup plays an important role in testosterone production and functionality in your body. Genetic abnormalities like Klinefelter syndrome and Cryptorchidism(undescended Testicle) majorly affect testosterone production in the male body and cause Low testosterone problems.

2. Health Conditions – Certain health conditions That affect male glands like testicles and pituitary glands affect the production of testosterone; it can include injuries, infections and Prostate cancer treatment that are done around the testicles.
Diabetes also plays its part in decreasing testosterone production, and diabetes patients have a higher risk of getting low testosterone Problems.

3. Body Weight – Body weight is a very important part of testosterone production. Increased body weight means less physical activity and an unbalanced diet. These are key elements of testosterone production and affect it directly.

4. Age – A decrease in testosterone level with increasing age is normal in men. However, men with unhealthy weight and health issues See more decreases in their testosterone in comparison to other healthy men in the same age group.

5. Steroids – Testosterone Replacement Therapy is used to tackle low testosterone and androgen deficiency with the help of steroids. However, using these steroids illegally or without supervision can harm your body. It can also lead to more serious health problems like heart and fertility issues.


Having normal production of testosterone levels in men is mandatory; as it is necessary for the normal functioning and fertility of men. But a lot of men are facing a lot of sexual disorders; because of the busy, competitive, and stressful lifestyles, we are going through. And this also makes them nervous and shy about discussing these problems in public. Hence if you want an effective and affordable solution to all these problems. You should definitely check out the official website of Ohman and order your favorite products today.

Frequently Asked Questions About Testosterone

  1. Which foods increase testosterone the most?
    Many foods that are rich in Zinc and Magnesium are some of the Best right foods to increase testosterone levels. It can include foods like Avocado, shellfish, leafy green vegetables, and eggs.
  2. Does masturbation decrease testosterone?
    Answer- Masturbation does not affect testosterone levels in your body; however, it shows short-term effects on your hormone levels and sex drive.
  3. Is caffeine good for testosterone?
    Caffeine affects men and women differently. Men consuming caffeine are shown to have increased levels of testosterone and decreased estradiol, but women consuming caffeine have lower levels of testosterone.
  4. Does sugar affect testosterone?
    Massachusetts General Hospital in Boston research shows that 75 gm of sugar reduces the testosterone level by 25 percent after two hours of consumption. So if you are a sugar lover, then it is not suitable for your testosterone levels. If you want to increase testosterone levels naturally then limiting your sugar intake is a good option for you.
  5. Does fasting increase testosterone?
    Up to 8 hours of fasting can increase your testosterone level, but testosterone is negligible compared to your previous level. You can add small exercises to your fasting to increase your testosterone levels.

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