Consistent exercise has been found to increase testosterone levels in the long term. This makes sense, since two main functions of testosterone are to build muscle tissue and provide higher levels of energy, which are used when exercising. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that, but it can also increase your testosterone levels.
Unfortunately, a lot of guys think they can use some “natural boosters” and their testosterone levels will magically increase. If you eat junk, don't exercise, and don't get enough sleep, no amount of supplements will help your testosterone levels reach optimal levels. The good news is that while the things I recommend below will increase your testosterone, their effect isn't limited to testosterone. One study found that nettle did increase free T in mice, but another study showed no increase in humans.
But if you don't get enough sleep, your body can't produce testosterone as efficiently or effectively. Similarly, for underweight men, gaining weight to a healthy level can also have a positive effect on the hormone. In one study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc (3). If you still feel the need to take supplements, keep in mind that magnesium supplements are more likely than dietary magnesium to cause adverse effects, so the FDA set the maximum tolerable level of adult magnesium supplement intake at 350 mg.
Previous studies suggest that several herbal supplements may also help maintain healthy testosterone levels, such as saw palmetto, ginger and ashwagandha. In addition to being delicious, it also provided the fats and cholesterol my body needed to produce testosterone. First, it's important to note that these tactics and practices for naturally increasing testosterone probably won't work for men who have underlying health problems, such as hypogonadism. Getting a high testosterone reading offers bragging rights for some men of a certain age and may partly explain the appeal of testosterone supplements.
When it comes to increasing testosterone, quality of sleep, physical activity, and weight management come first. Obesity causes testosterone levels to plummet, while losing 10 percent of body fat can increase levels by 100 points. The group stated that testosterone therapy should only be given to men who have been shown to have low testosterone levels and should be avoided to men who have had a stroke or heart attack in the past six months or who have a high risk of prostate cancer. Men who are trying to control their testosterone levels may turn to estrogen blockers to help balance their hormones.
In addition to weight lifting, studies have shown that HIIT workouts can also help increase testosterone levels. I'm afraid I don't have any great secrets to share and there are no easy shortcuts to raising your T.