How Eating Certain Foods And Taking Supplements Can Increase Testosterone Levels

Testosterone is a necessary hormone for men and women, but it plays a significant role in building strength and increasing endurance. Testosterone is known as the muscle-building hormone. It plays a crucial role in building muscle mass and growing gym performance.

However, testosterone also improves men’s sexual health and performance, and in women, it also improves fertility. When you increase your testosterone levels, you’re only likely to improve your physical health in terms of weight gain/loss and muscle growth, but you’re also expected to see an improvement in your sexual health as well.


Natural Ways To Increase Testosterone Levels

Food is known as the body’s natural medicine, so what you eat has a significant impact on your hormone levels, testosterone included. By changing your diet a bit, you are likely to see an increase in your testosterone levels. This increase will improve your strength and endurance and your sex drive and performance capabilities in both men and women. Let’s talk about some key ways to change your diet to increase testosterone levels.


1. Protein
Eating enough protein can help maintain healthy levels of testosterone and aid in fat loss, which is also associated with your testosterone. How you consume your protein is up to you. Still, the natural way is eating meat or plant-based protein like soy, peas, and beans. You could also go the Mediterranean route and consume more fresh and saltwater fish or crustaceous, including salmon, cod, and shrimp.


2. Carbs
Carbs also play a significant role in the increase of testosterone. Research has shown that carbohydrates can help boost testosterone levels during resistance training, leading to an increase in performance ability and strength.

A diet rich in whole foods is ideal, with a healthy balance of fat, protein, and carbohydrates. This has the potential to improve both hormone levels and long-term health. Try incorporating foods high in healthy fats, such as avocado or salmon.

Pro tip: Getting enough sleep is just as crucial for your health as eating right and exercising.


Supplements To Help Increase Testosterone Levels

3. Vitamin D

In its active form, Vitamin D acts as a steroid hormone in the body. According to experts, it is necessary for male sexual desire and female.

Increasing vitamin D stores may boost testosterone and improve other related health indicators such as sperm quality.

Increase your sun exposure to get more vitamin D. You can also take 3,000 IU of vitamin D3 per day and eat more vitamin D-rich foods. Vitamin D is an essential vitamin that may increase testosterone levels, especially if you are deficient in it.


4. D-Aspartic Acid
This supplement is a naturally occurring amino acid that can increase testosterone levels.

According to one study, taking D-aspartic Acid for 12 days may increase testosterone production. It may also improve sperm quality and production.


5. Tribulus Terrestris
Tribulus Terrestris is an herb that has been used in traditional medicine for centuries, and scientists have been studying its effects on testosterone levels and sexual health.

Several studies have shown that this herb will increase testosterone levels and libido.


6. Ginger
Ginger is a common household spice that has long been used in alternative medicine.

It appears to have a wide range of potential health benefits, including reducing inflammation and cholesterol levels. According to one rat study, it may also increase testosterone.

In one study, testosterone levels in rats nearly doubled. Another study found that increasing the amount of ginger given to the rats doubled their testosterone levels.

Seventy-five men with infertility took a daily ginger supplement in one of the few human studies. After three months, their testosterone levels had increased by 17%, and their luteinizing hormone levels had nearly doubled.

More research is needed to determine how ginger may benefit testosterone. Nonetheless, eating ginger is safe, and it may have various other health benefits. Ginger may boost testosterone levels and sperm count in infertile men. It is necessary to conduct studies on its effects on healthy humans.


Dehydroepiandrosterone (DHEA) is a hormone produced primarily by the adrenal glands.

It aids in the regulation of testosterone and estrogen levels. Many people use DHEA, an anabolic steroid, to increase testosterone levels.

Some studies say DHEA supplements can increase testosterone levels, especially as people age.


8. Ashwagandha
Ashwagandha, also known as Withania somnifera, is an herb used in traditional Indian medicine.

Ashwagandha is primarily used as an adaptogen, which means it assists your body in dealing with stress and anxiety.

One study looked at its effects on sperm quality in infertile men.

The participants’ testosterone levels increased by 10–22% after taking 5 grams per day for three months. In addition, 14% of the participants’ partners became pregnant.

According to another study, ashwagandha improves exercise performance, strength, and fat loss while increasing testosterone levels.

It appears that ashwagandha may help boost testosterone levels in stressed individuals, possibly by lowering the stress hormone cortisol. According to research, ashwagandha may help boost testosterone levels while improving sexual function and body composition.


9. Zinc
Zinc is a necessary mineral involved in over 100 chemical processes in your body.

According to research, zinc has been linked to men’s sexuality, along with testosterone levels.

According to the writers of a 2018 evaluation, zinc deficiency can harm men’s sexual health and fertility.

According to one study, for 1–4 months, getting 220 mg twice a day can help men with testosterone deficiency and infertility.

Taking this supplement may be beneficial for people who have low testosterone or zinc levels, even those engaged in high-stress endurance training.



Many aspects of sexual health and body composition rely on testosterone.

A wide variety of testosterone-boosting supplements is available, but only a few have significant research to back them up.

Most of these supplements are likely to be effective only in people who have fertility issues or testosterone deficiency.

Some benefit competitive athletes or dieters, who frequently experience significant testosterone decreases due to restrictive or stressful regimens.

Many supplements may also benefit healthy and active people, such as weight lifters, but there isn’t enough evidence to back this up. Furthermore, the long-term safety of the majority of these supplements has not been established. For more nutrition info, click here

Important Note

Men seeking to boost their testosterone levels through supplementation should have their PSA ( Prostate-Specific Antigen ) tested, and a prostate exam if indicated. Some cancers ( testicular & prostate specifically ) are hormone-sensitive.

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