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6 Best Ways to Increase Testosterone Levels Naturally 

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: June 26, 2023

Like any hormone, testosterone plays a key role in regulating our body systems. When our testosterone levels are too low, it can impact our emotional state, energy, and overall health.

By boosting testosterone levels, you can mitigate these issues and remain in optimal health. However, not everyone wants to take supplements or pills to do so.

That’s why we’ve spent hours researching the 6 best natural ways you can increase your testosterone levels without the use of medicine.

Quick Summary

  • To naturally increase your testosterone levels, regularly exercise, eat a healthy diet, get enough sleep, lose weight, have more sex, and get enough Vitamin D.
  • Testosterone helps in sperm production, improving libido, fat distribution, and increasing muscle strength.
  • Some people opt for supplement pills to boost their testosterone levels.

6 Ways To Naturally Boost Testosterone Levels

friends working out in a gym and a man on a weighing scale

1. Exercise Regularly

Regular exercise plays a huge role in regulating our emotions and testosterone levels. Not only is it one of the best ways to increase testosterone levels naturally, but it also helps in preventing lifestyle diseases.

Research has shown that:

“When testosterone levels are compared cross-sectionally between middle-aged and older men who have engaged in long-term exercise versus those who have not, testosterone levels are higher among regular exercisers” [1].

Similarly, resistance training and other forms of strength training are another natural testosterone booster.

Additionally, other forms of exercise that play a crucial role in testosterone production include high-intensity interval training, considered one of the best ways to do so.

2. Eat A Healthy Balanced Diet

man smiling with his bowl of salad

Eating a balanced diet plays another key role in affecting testosterone production.

As a result, it’s no surprise that low testosterone hormone levels and obesity are closely linked together.

In particular, men suffering from obesity have the highest correlation in regards to low testosterone levels. Fat cells produce an enzyme known as aromatase, which converts testosterone into the female hormone estrogen.

In large amounts, estrogen can negatively impact the balance of the body’s hormone system. It can further lead to issues such as larger amounts of breast tissue (manboobs) and erectile dysfunction.

To prevent these side effects, opt towards a healthy diet in addition to regular physical activity.

You’ll want to focus on replacing sugar and fatty foods with natural whole foods rich in vitamins and minerals, especially Vitamin D which has a great impact on T levels.

Some good food choices include:

  • Salmon, which contains magnesium, omega-3s, Vitamin D, and Vitamin B6, increases t levels and lowers the sex hormone globulin - responsible for impairing testosterone production.
  • Spinach, famous for boosting the production of testosterone. Besides being positively correlated with high testosterone, it’s also a natural source of crucial minerals like iron, magnesium, and Vitamin B6.
  • Eggs, rich in protein and omega-3 fatty acids. Eggs can boost testosterone levels because these nutrients help you manage your t levels naturally and also help your body increase muscle mass due to its protein.
  • Oysters, widely known as an aphrodisiac as they greatly aid your body to produce testosterone. Rich in zinc, oysters will also help you raise your libido.
  • Tuna; a popular testosterone booster that’s rich in Vitamin D, which also helps with optimal levels of sperm quality

Alongside the recommendations above, you should limit large amounts of alcohol and caffeine as they can cause your testosterone level to drop significantly.

Even though they are not really natural, you can also try out testosterone boosters.

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3. Get Enough Sleep

man laying down in bed sleeping

You might be surprised to learn that sleep plays a role in your testosterone levels.

Not only is it one of the simplest ways to boost testosterone, but it’s also on par with maintaining a good diet and exercising regularly in terms of testosterone boosters.

Not getting enough high-quality sleep has a major impact on an individual’s ability to maintain healthy testosterone levels.

Researchers discovered that healthy men who get five hours or less per night are more likely to have low testosterone levels - by at least 15% [2].

The more a person is sleep-deprived, the lower testosterone levels are, leading to testosterone deficiency.

Also, If you're struggling with maintaining healthy testosterone levels due to sleep issues, seeking guidance from reputable online TRT clinics can provide you with expert advice and effective treatment options.

For healthy testosterone levels and optimum health, doctors recommend that young men get at least 7-10 hours of sleep per night.

Related: Are Sleep and Testosterone Related?

4. Lose Weight

As mentioned earlier, fat cells are responsible for turning testosterone into estrogen.

This means if you’re looking to increase testosterone naturally, you’ll need to shed a few pounds.

Not only will you feel better, but properly managing weight gain has been shown to facilitate the production of testosterone, keeping your hormones in balance [3].

5. Have More Sex

man and woman on top of each other in bed

As testosterone is a male sex hormone, many people associate it with sexual function and desire.

What might surprise you is that the opposite is also true.

During sex-related activities such as arousal and exposure to erotics, a man’s production of hormones is stimulated, making it a pleasure-filled way to boost testosterone.

At the same time, not having enough sex can actually lower your testosterone, which means it’s better to be doing the deed regularly.

Having more sex boosts testosterone levels and it also comes with many other health benefits, such as improving your immune system and mood.

If you're looking for additional support in maintaining healthy testosterone levels and optimizing your sexual health, exploring the services offered by remote TRT Clinics can provide expert guidance and convenient access to effective treatment options.

Related: 10 Online TRT Clinics Reviewed

6. Get More Vitamin D

Just like your sleep schedule, getting enough sunlight on a daily basis is another highly overlooked aspect that impacts healthy levels of testosterone.

Going outside for a walk on a sunny day provides you with an abundance of Vitamin D, which is crucial if you’re looking to boost testosterone production, according to Kieran Mcsorley of Brentwood Physiotherapy Clinic.

Individuals who lack Vitamin D are at the highest risk of ailments such as depression, mental health disorders, and physical well-being [2].

Not surprisingly, individuals with low T levels are also prone to displaying these symptoms, which implies a high correlation between the two.

To ensure your body makes the hormones and vitamins it needs, go outside every day for at least 20 minutes.

It’s a healthy, natural, and free way to boost those testosterone hormone levels and feel better overall.

However, if you're experiencing persistent low testosterone levels or related symptoms, it may be beneficial to seek guidance from reputable TRT clinics.

These clinics provide expert advice and personalized treatment options to help you optimize your testosterone levels and overall well-being.

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Boost Your Testosterone With These Natural Methods

If you’re feeling down or your little friend isn’t as perky in the morning, it may be a sign that your testosterone levels need a boost.

However, this doesn’t mean you need to turn to herbal supplements or pills to make it happen.

Instead, opt to incorporate these diet and lifestyle changes into your daily routine.

This means cutting out junk foods, sticking to a solid sleep schedule, and bringing more fun and happiness into your life.

Try implementing these tips into your day-to-day routine, and see how much of a difference it would make.


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