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Testosterone Boosters: How to Boost Testosterone Naturally Over 50

Options to Increase Your Testosterone

Several of the fruit’s key nutrients and vitamins are major testosterone boosters. According to the National Institutes of Health (21), fortified foods provide most of the vitamin D in American diets. But it’s also true that there are certain cuts of lean beef that, when consumed in moderation, can you gain muscle with low testosterone actually increase your testosterone. Another observed increases in total and free T (11) after both sedentary and athletic volunteers took magnesium supplements over a four-week period.

Most of a person’s daily testosterone release happens during sleep. Studies show a strong link between sleep loss or disruption and low testosterone. Overuse of other substances, like opioids, cannabis, and amphetamines, also have been shown to interfere with testosterone production and testicular function.

Your pediatrician may order a blood test to measure your child’s testosterone levels if puberty starts earlier or later than expected. Results can reveal whether there’s been damage or disease of the testes, adrenal glands, or pituitary gland. Some young men may develop more slowly than peers, which may cause concern. Low testosterone, also known as “low T” or male hypogonadism, is the cause of delayed puberty in males. A temporary low testosterone level may also result from an underlying inflammatory disease or poor nutrition since the body lacks the energy and resources to support pubertal development.

That’s a pretty well-known effect of testosterone, but there’s much more to the hormone than upping your jacked levels. Low testosterone—or male hypogonadism—is linked to depleted energy, low sex drive and decreased mood. With around 40 per cent of men over 45 affected, it’s a problem to keep an eye on. Foods that are high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels. These include oysters, shellfish, fatty fish, eggs, leafy greens, cocoa, and more. A 2021 study involving 30 male athletes compared testosterone levels in those given egg whites compared to those given whole eggs. After 12 weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites.

It’s completely natural for testosterone levels to decrease over time. In fact, almost half of men over the age of 80 have low testosterone. But younger men can be troubled with symptoms of low testosterone, too — especially those who are overweight or have certain underlying health conditions, like diabetes and sleep apnea. The question of whether protein increases testosterone is a bit murkier. Several studies showed that a high-protein diet actually decreased testosterone levels.

Topo et al, “The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats.” 2009. More research is needed on diet and testosterone, but the two appear to be linked. Research has shown that longer rest periods — of around 120 seconds — between sets are better for raising testosterone. This makes sense as the longer you give yourself to recover, the more weight you’ll be able to lift.

Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone. Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland.

“A too-low or too-high testosterone level is not favorable,” says S. Adam Ramin, MD, a urologist and medical director of Urology Cancer Specialists in Los Angeles. “And studies have shown that mid-range levels are cardio-protective, meaning they can help guard the heart from potential damage.” The goal is to replace testosterone so that it is within the normal range. Some men desire testosterone replacement when their levels are within the normal range to help with symptoms of hypogonadism.

Your provider might recommend taking vitamin D supplementation to boost your testosterone if you have low vitamin D levels. Strength training (also called weightlifting or resistance training) and high-intensity interval training (HIIT) can rapidly increase circulating testosterone levels. Randomized controlled trials have found T-levels increase immediately after intense exercise and return to normal within 30 minutes. Please continue reading to learn about some of the symptoms of low testosterone (low T) and how to increase testosterone levels naturally. While these findings are promising, further research, particularly clinical trials, is necessary to validate these effects in humans.

A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. Foods and drinks canned or packaged in plastic can impact hormone levels. Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, which may increase the body’s testosterone level.