How to Increase Testosterone Naturally: 10 Ways 13 Top Testosterone-Boosting Foods However, our bodies actually need cholesterol to make testosterone! Therefore, having high levels of “good” cholesterol (or HDL cholesterol) is essential for improving testosterone levels. Building muscle leads to short bursts of vitality and testosterone production. However, it also has long-term effects on testosterone production in men’s bodies. If you don’t qualify for testosterone replacement therapy, you may wish to explore natural ways to raise your testosterone levels. Unfortunately, proven natural testosterone boosters are few and far between, says Dr. Diamandis. However, there are lifestyle practices you can adopt that will bring benefits whether you’re low on testosterone or not. Natural testosterone boosters include a variety of supplements, herbs, and foods that claim to increase testosterone or improve the body’s ability to utilize the hormone effectively. It is particularly effective for men who have a zinc deficiency, as supplementation in deficient individuals can restore normal testosterone production. Compared to other nutrients, zinc’s impact is most noticeable when dietary intake is low, making it a practical choice for those with nutritional gaps. Tribulus enhances testosterone production by stimulating the luteinizing hormone, which signals the testes to produce more testosterone. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting tesosterone levels in several ways. Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress. Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. There’s plenty of evidence that shows Ashwagandha increases T levels. Men who took Ashwagandha extract for eight weeks showed a boost in their testosterone levels [6]. Garlic is also known to increase sperm production and testosterone levels, probably due to its antioxidant properties [2]. Zinc is an essential mineral that plays a significant role in testosterone synthesis. Monounsaturated and polyunsaturated fats found in nuts, seeds, avocados, and olive oil can help increase your testosterone naturally. These fats support cell membranes and hormonal health overall. They contain all essential amino acids needed by the body to produce hormones like testosterone. Regular intake of high-quality proteins is crucial for maintaining healthy hormone levels. Chronic stress throws off our hormonal balance by increasing cortisol levels which may suppress the body’s ability to produce testosterone effectively. Stress management techniques such as meditation or yoga help maintain proper hormone levels. Eating organic foods and avoiding pesticides is also