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Support Testosterone, Naturally!

Nina Ghamrawi, MS, RD, CDE
November 11, 2023
November 11, 2023

Testosterone is an important hormone for both men and women. It plays a vital role in maintaining muscle mass, bone density, and libido. However, as we age, our testosterone levels naturally decline. Low testosterone levels can lead to a host of health issues such as fatigue, decreased muscle mass, and increased body fat. While there are medications that can boost testosterone levels, you may also be able to do it naturally, by just supporting your body in healthy ways so it can do what it's meant to do. Here’s how.

    1. Exercise regularly

One of the most effective ways to boost testosterone naturally is through exercise.

Resistance training, in particular, has been shown to increase testosterone levels.

Focus on compound exercises such as squats, deadlifts, and bench presses. These exercises work multiple muscle groups and can help stimulate testosterone production.

    2. Get enough sleep

Sleep is essential for overall health, but it's also critical for testosterone production.

Studies have shown that testosterone levels are highest in the morning after a good night's sleep.

Aim for seven to eight hours of quality sleep each night.

    3. Maintain a healthy weight

Excess body fat can lead to low testosterone levels. Losing weight can help boost testosterone levels. However, be careful not to lose weight too quickly, as rapid weight loss can also lower testosterone levels.

    4. Manage stress

Stress can have a negative impact on testosterone levels.

When you're stressed, your body produces cortisol, which can interfere with testosterone production. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises.

    5. Eat a healthy diet

A healthy diet is essential for overall health, but it can also help boost testosterone levels.

To support testosterone levels, focus on foods that are high in protein, such as lean meats, fish, and eggs.

Include plenty of fruits and vegetables in your diet as well, as they contain antioxidants that can help support testosterone production.

Some other foods that may help boost testosterone levels include:

  • Shellfish - Oysters, in particular, are high in zinc which is important for testosterone production.
  • Cruciferous vegetables - Vegetables like broccoli, cauliflower, and cabbage contain compounds that may help regulate estrogen levels, which can indirectly support healthy testosterone production.
  • Nuts and seeds - Almonds, Brazil nuts, and pumpkin seeds are all high in magnesium, which has been linked to healthy testosterone levels.
  • Healthy fats - Foods such as avocados, olive oil, and fatty fish are high in healthy fats that are important for overall health, but they may also help support testosterone production.

    6. Get enough vitamin D

Vitamin D is essential for many bodily functions, including testosterone production.

Spend some time in the sun each day to help your body produce vitamin D naturally. You can also get vitamin D from foods such as fatty fish, egg yolks, and fortified dairy products.

    7. Supplement wisely

While it's always best to get nutrients from food, there are some supplements that can help boost testosterone levels. D-aspartic acid, fenugreek, and ashwagandha have all been shown to help support healthy testosterone levels. However, always talk to your healthcare provider before taking any supplements.


But there is no magic pill to rev your testosterone to upper limits, at least no safe and natural one, and doing what is recommended in this article will not specifically work on testosterone. Rather, doing these things simply helps your body support healthy testosterone production and improve your overall health.

By exercising regularly, getting enough sleep, maintaining a healthy weight, managing stress, eating a healthy diet, getting enough vitamin D, and supplementing wisely for general better health.