Natural Testosterone Boosting: 9 Ways to Naturally Increase Testosterone In Men

Written by:

Julien Raby

Last updated:

Testosterone is a vital hormone that plays a crucial role in men’s health, affecting everything from muscle mass and bone density to mood and libido. While the production of testosterone levels tends to decline gradually with age, there are several natural methods to support and boost testosterone production. In this article, we’re going to discuss the nine effective ways to naturally increase testosterone levels no matter how old or young you are.

Testosterone in Men

Testosterone is a crucial hormone found in men that plays a fundamental role in their overall health and well-being. Produced primarily in the testes, testosterone regulates a wide range of physiological processes. It is responsible for the development and maintenance of male reproductive tissues, including the testes and prostate. Beyond its reproductive functions, testosterone influences the growth of muscle mass, bone density, and body hair distribution. It also affects mood, energy levels, and cognitive abilities.

During puberty, testosterone triggers the deepening of the voice, the growth of facial and body hair, and the development of Adam’s apple. Furthermore, testosterone is essential for maintaining a healthy libido and is integral to sperm production. As men age, natural testosterone production typically declines gradually, which can lead to various symptoms like reduced muscle mass, lower energy levels, decreased libido, and mood fluctuations. Understanding and monitoring testosterone levels are essential for assessing men’s overall health and addressing potential hormonal imbalances.

How to Naturally Boost Testosterone

Here are some all-natural ways to increase your levels of testosterone that you could implement into your life right now:

1. Minimize Stress

Chronic stress can lead to increased cortisol levels, which in turn can suppress testosterone production. Engaging in stress-reduction techniques such as meditation, yoga, deep breathing exercises, or spending time in nature can help lower stress and promote healthy testosterone levels.

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2. Keep Your Weight in Check

Maintaining a healthy weight is essential for testosterone production. Excess body fat, especially belly fat, can contribute to lower testosterone levels. Adopting a balanced diet and regular exercise routine can help manage your ideal body composition and support optimal hormone levels.

3. Drink Less Alcohol

There is definitely a link between testosterone decreasing in men and high alcohol consumption. Excessive use of alcohol can negatively impact testosterone production and liver function. Reducing alcohol intake can contribute to healthier hormone levels overall.

4. Don’t Skimp on Sleep

Adequate sleep is crucial for overall health, including hormone regulation. Lack of sleep or poor sleep quality can disrupt hormonal balance, leading to lower testosterone levels. Aim for 7-9 hours of sleep each night.

5. Avoid Estrogen-Like Chemicals

Some chemicals found in plastics, pesticides, and certain personal care products can mimic estrogen in the body. These estrogen-like compounds can interfere with testosterone production. Using natural and eco-friendly products and minimizing exposure to such chemicals can help maintain healthy hormone levels.

6. Exercise and Lift Weights

Another effective testosterone booster is regular physical activity. Strength training and high-intensity interval training (HIIT) are usually the best option and can help stimulate testosterone production. Engaging in a well-rounded exercise routine can not only boost testosterone levels but also improve overall health like blood pressure and increase muscle strength.

7. Increase Vitamin D Intake

Vitamin D deficiency has been linked to lower testosterone levels. Spending time in the sun and consuming vitamin D-rich foods or supplements can support testosterone production.

8. Cook With T-Boosting Foods

Certain foods contain nutrients and compounds that can naturally enhance testosterone levels. Consider incorporating the following foods into your diet:

Extra Virgin Olive Oil

Rich in monounsaturated fats and antioxidants, extra virgin olive oil can promote cardiovascular health and support testosterone production.

Onions and Garlic

These kitchen staples contain allicin, a compound that may help stimulate testosterone synthesis.


Ginger has anti-inflammatory properties and may increase testosterone levels and improve male reproductive health.

9. Take Vitamins That Naturally Boost Testosterone

Besides just having a nutritious diet, adding herbal ingredients containing specific vitamins and minerals has been shown to positively impact testosterone levels. Consult with a healthcare professional before starting any supplementation, although some natural testosterone-boosting supplements include:


An adaptogenic herb, ashwagandha, can help the body adapt to stress and support healthy testosterone levels.


Zinc is an essential mineral for testosterone synthesis and can be found in various foods or supplements.


Magnesium plays a role in numerous biochemical reactions, including those involved in testosterone production.


Fenugreek is an herb that may help increase testosterone levels and improve sexual function.

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Shilajit is a mineral-rich substance that has been used in traditional medicine for its potential to boost testosterone and overall vitality.

By incorporating these lifestyle changes, dietary choices, and natural supplements, men can support healthy testosterone levels and enhance their overall well-being. However, it’s essential to remember that individual responses may vary, and consulting a healthcare professional is advised before making significant changes to one’s diet or lifestyle.

What Are Normal Testosterone Levels?

Normal testosterone levels can vary depending on factors such as age and sex. In middle-aged men, the typical total testosterone levels range between 300 to 1,000 nanograms per deciliter (ng/dL), while free testosterone levels (the active form not bound to proteins) are usually between 9 to 30 picomoles per liter (pmol/L). 

However, it’s important to note that individual variations can occur, and what is considered normal for one person may differ for another. Testosterone levels are typically higher during adolescence and early adulthood, peaking around the age of 20 and gradually declining as men age. It’s essential to interpret testosterone levels in the context of the individual’s symptoms and overall health. If someone experiences symptoms of low testosterone or concerns about their hormone levels, consulting a healthcare professional for proper evaluation and guidance is recommended.

What are the symptoms of low testosterone?

Low testosterone, also known as hypogonadism, can manifest with a variety of symptoms that may significantly impact a man’s physical and emotional well-being. Common symptoms of low testosterone include reduced libido and sexual function and extreme fatigue leading to decreased motivation and productivity. Men with low testosterone may experience a loss of muscle mass and strength, coupled with increased body fat, especially around the abdomen, and weight management issues

Additionally, they may notice changes in mood, such as increased irritability, depression, lack of energy, or difficulty concentrating. Other physical signs include decreased facial and body hair growth, reduced bone density, and potential issues with fertility. Experiencing several of these symptoms may warrant a visit to a healthcare professional for proper evaluation and potential treatment to address the underlying cause of low testosterone.

Can I buy natural testosterone boosters without a prescription?

In many countries, natural testosterone boosters can be purchased without a prescription. These supplements typically contain vitamins, minerals, herbal blends, or other natural ingredients that are believed to support testosterone production or improve hormone balance. They are commonly available over-the-counter at health food stores, pharmacies, and online retailers.

Since natural testosterone boosters are considered dietary supplements and not pharmaceutical drugs, they are generally regulated differently, and prescription requirements are not necessary. However, it is essential to exercise caution when buying any supplement, including testosterone boosters.

While they are generally safe for many individuals, it is advisable to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing medical conditions or are taking other medications. A qualified medical professional can provide personalized advice, consider potential interactions, and help you make informed decisions about using natural testosterone boosters.

What Food Kills Testosterone?

Certain foods have been linked to potentially lowering testosterone levels or interfering with hormone balance. Unhealthy foods high in trans fats, refined sugars, and excessive carbohydrates have been associated with reduced testosterone production. Diets with highly processed foods, sugary snacks, and high-calorie beverages can lead to weight gain and insulin resistance, both of which may contribute to lower testosterone levels.

Additionally, excessive alcohol consumption can negatively impact testosterone production. Soy-based products, like soy milk and tofu, contain compounds called phytoestrogens that may have estrogen-like effects in the body and could potentially interfere with normal levels of testosterone. While the occasional consumption of these foods may not cause significant harm, a diet consistently high in such foods may affect hormone levels over time.

Maintaining a balanced and healthy diet, emphasizing whole foods, vegetables, fruits, lean meats, and healthy fats, is crucial for supporting optimal testosterone levels and overall well-being.

About Julien Raby

My name is Julien Raby and I’m one of the owner of BoxLife. Here’s my background on LinkedIn if you want more info. I’ve been active pretty much my whole life and I discovered Crossfit about 7 years ago. I want to help you improve your Crossfit performances by giving tips on specific movements, workouts and equipment. You have a question? Get in touch!