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Natural Ways to Improve Testosterone in a Man

March 28, 2024

Natural Ways to Improve Testosterone in a Man Key Points

This page is a summary of the natural ways a man can increase testosterone, without supplemental testosterone. The pages that follow are an expanded version of this outline with more detailed information. Please note, certain medical conditions may limit or prevent a patient from undertaking some or many of these recommendations.

  1. Decrease stress
    1. Stress releases cortisol, which works to oppose testosterone production
    2. Find ways to identify when you are stressed, and techniques to relieve the stress
  2. Sleep
    1. Proper duration and quality of sleep is critical to the production of testosterone
    2. Aim for at least 7 hours of sleep a night, and some people require even more
    3. Go to bed at the same time every night
  3. Decrease body fat
    1. More body fat converts testosterone into estrogen, which works against testosterone
    2. Decrease your weight gradually, as the body will stop testosterone production if food intake is too low
  4. Diet
    1. Healthy fats are important for testosterone production
    2. Aim for about equal amount of calories from complex carbohydrates, fats, and protein in a day
    3. Consume nourishing foods that have healthy fats (avocados, nuts, possibly eggs, salmon) and important minerals like magnesium and zinc (green leafy vegetables, nuts, seeds, certain seafoods, among others)
  5. Supplements
    1. A healthy and well-rounded diet is best
    2. You may want to take a multi-vitamin or a half a multi-vitamin a day
    3. Vitamin D is often low and levels need to be checked with bloodwork
    4. Fish oil may help but is best obtained from foods like salmon
  6. Exercise
    1. Some people may be limited in their ability to exercise, so always consult a doctor and personal trainer before starting a new regimen
    2. In general, weightlifting can help, especially compound exercises using large muscle groups like bench press, deadlifts, and squats, but be careful
    3. High intensity interval training and sprints can be helpful
    4. Always take multiple rest days to avoid overtraining
  7. Sexual intercourse
    1. Testosterone and sexual intercourse are related – testosterone improves sexual performance and regular sexual activity may in turn increase testosterone

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