How to increase testosterone levels: Tips to boost testosterone safely

14 Testosterone Effects + How to Boost It SelfDecode Labs

A 2023 study showed significant increases in testosterone levels in men treated with mg of Clomid daily. Participants reported improvements in sexual function and quality of life. Most of our male patients taking Clomid only need to take it 2-3 times per week to achieve optimal levels and reap the benefits. If you’re experiencing any symptoms of low testosterone, see your doctor.

When you’re stressed, your body releases a hormone called cortisol. Cortisol negatively impacts testosterone, and high stress levels can contribute to low testosterone over time. Find ways to reduce stress, such as exercise or medication, to fight these effects. Carrying extra weight can lower testosterone levels and have a negative effect on other hormones. Maintaining a healthy weight or striving to shed extra pounds if you have weight to lose can help regulate testosterone.

The goal of therapy is to get rid of symptoms of low testosterone. The treatment has been known to improve men’s sexual drive and mood. However, studies show that it may increase your risk of plaque buildup and heart disease. Make sure they know if you are at risk of any other health conditions. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. You can also boost the hormone naturally through dietary and lifestyle adjustments.

Men and women need the proper amount of testosterone to develop and function normally. There may be other important functions of this hormone that have not yet been discovered. Researchers have established that being overweight or obese is one of the primary causes of low T in men. Studies have also shown that losing weight can result in naturally gaining back some testosterone (48). Minimizing your stress levels can go a long way toward maximizing your T levels. Breathing exercises, meditation, and yoga can all help dial down stress.

So whilst garlic doesn’t itself act as a testosterone boosting food, it is a cortisol reducer and by association boosts testosterone levels. Ways to increase testosterone include testosterone replacement therapy, exercising, and dietary changes. Testosterone is a sex hormone primarily produced in the testicles and plays a key role in making sperm, strengthening muscles and bones, and regulating mood and libido.

Dietary changes may increase testosterone levels, and many lifestyle changes and medical treatments can help. In particular, processed foods often contain high amounts of trans fats, which can reduce testosterone levels and impair testicular function. Spurts of HIIT-like activity stimulate the testes and also lead to the release of hormones produced by the adrenal glands, says La Puma, both of which tell the body to make more testosterone.

Men who are experiencing a significant, clinical decline in normal T levels—called hypogonadism—often find hormone replacement therapy (HRT) can reduce symptoms of low testosterone. Attention, memory, and spatial ability are key cognitive functions affected by testosterone in humans. You’re a good candidate for TRT if you show clinical symptoms of low testosterone alongside lab-confirmed low levels. It’s not recommended if your testosterone levels are normal or caused by typical age-related changes. You shouldn’t take TRT if you have untreated breast or prostate cancer.

But researchers say those studies were based on extremely high servings of protein daily — beyond what even people on paleo diets and athletes in training take in. It’s unclear whether the amounts of protein that people typically eat make any difference. While testosterone therapy can be an option, it has disadvantages as well. Some older people on testosterone therapy could face increased cardiac risks. Many over-the-counter (OTC) products make claims, but there is limited research to back them up. Stress and high cortisol can music increase testosterone (tendopoli.it) also increase food intake, weight gain, and the storage of harmful body fat around your organs. Also, results of an older study from 2012 indicate that pomegranate may boost testosterone levels.

Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth. People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. Eating certain foods that increase testosterone isn’t the only way to boost levels of the hormone in your body.

Androgens such as testosterone could have an influence on T cell differentiation based on a study in rats [59]. Mice studies suggest that the timing of peak plasma testosterone during pregnancy and the first few days of birth can predict possible aggressive behavior in adulthood [51]. A possible mechanism to explain this link between testosterone and aggressiveness is a reduced activity in the orbitofrontal cortex of the brain, which handles impulse control [49]. Another study on almost 300 adolescent girls found no relation between testosterone and risk-taking. In contrast, a strong association was observed between estradiol (E2) and risk-taking (E2 is aromatized from testosterone) [44]. A meta-analysis of 29 clinical trials and 1,000 men found that testosterone reduces total cholesterol [17]. SelfDecode has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed.