Top 9 Natural Ways to Increase Testosterone

Testosterone is crucial to the proper functioning of our bodies, and medical research shows that testosterone has a significant impact on many things, including our heart health, pain levels, and general well-being.

If you’re experiencing erectile dysfunction (ED), you may wonder how to increase testosterone in men.

We’ll tell you nine ways to do that, including supplements to increase testosterone in men and why natural ingredients are better than chemical testosterone-increasing products.

What Is Testosterone?

Testosterone is a pleiotropic hormone, meaning it affects our health in many ways, and when the body converts testosterone to estrogen, it can impact bone health and density.

Testosterone (T) Levels Change During Life

A man’s body generally secretes testosterone on a circadian rhythm, a natural, 24-hour cycle that responds to daylight and darkness.

But T levels gradually decline throughout adulthood, and men lose approximately 1% of their T levels per year after age 30.

Why Should You Know Your T Levels?

While T levels drop during your lifetime, the testosterone hormone remains essential to the health of every man.

If your T levels fall below average in your age group, it can result in sexual dysfunctions like a decreased sex drive, low sperm count, and erectile dysfunction.

Are My T Levels Normal?

Normal testosterone levels

Unless you’re experiencing health problems that could result from low T levels, you’ll need a blood test to determine if your levels are normal.

When a blood test gets ordered to check your T levels, it’s usually done in the morning when levels are at their highest. According to medical research, the normal or “harmonized” range for healthy T levels in men aged 19 to 39 years averages 264 to 916 ng/dL.

Low T Level Symptoms

Here’s a checklist of symptoms that may indicate low testosterone. Whether you’re suddenly experiencing any of these symptoms or you’ve noticed them for a while, it’s a good idea to have your T levels checked.

  • Has your sex drive decreased?
  • Have you had infertility problems?
  • Are you quickly tired or more fatigued?
  • Have you experienced hair loss?
  • Have you gotten shorter in height?
  • Have you put on significantly more weight?

Can T Levels Be Too High?

Higher than average T levels can make cholesterol levels climb to harmful levels, increasing the risk of heart attacks, stroke, or other cardiovascular diseases. Sleep apnea is also connected to higher T levels and, sometimes, male infertility.

How to Increase Testosterone in Men

You may have seen or heard about drugs to increase testosterone. While some people may believe there are benefits to using drug products, they are also known to interfere with the body’s natural ability to produce testosterone.

With that in mind, here are our top nine ways to increase your testosterone levels naturally.

1. Think a Healthy Diet Instead of Testosterone-Increasing Products

Testosterone-increasing products

A healthy, balanced diet of whole, unprocessed foods is the best way to control your hormone levels for better long-term health. Don’t overeat, but don’t restrict your calorie intake either.

2. Do the Right Exercises Regularly

The best exercises to normalize or increase your T levels are weightlifting or high-intensity interval training. So a plan to build muscle mass without straining yourself can encourage your body to produce testosterone.

In contrast, endurance exercises like long-distance cycling or running marathons can reduce your T levels.

3. Natural Ingredients and Supplements to Increase Testosterone in Men

The following natural ingredients and dietary supplements are scientifically proven to aid in testosterone production:

  • Onion and garlic are allium vegetables, and alliums have medicinal properties that help the body produce testosterone. 
  • Vitamin D is plentiful in fish species like salmon, tuna, and mackerel, and it plays a significant role in testosterone production.
  • Magnesium blocks proteins in the blood from decreasing the benefits of testosterone in your body. Spinach is an excellent source of magnesium, and nuts like peanuts and almonds contain magnesium.
  • Zinc is an essential mineral to a healthy immune system, and taking zinc supplements can increase T levels. If you’re partial to oysters, they contain nearly five times the typical daily dose of zinc, and beef and beans are good sources too.

4. Minimize Stress

Minimize Stress

We’re all learning about the dangers of stress, and long-term stress can elevate the cortisol hormone in your body.

Abnormally high cortisone can cause T levels to drop quickly—it’s like a seesaw. When one hormone goes up, the other comes down.

In some people, stress-eating causes weight gain and the increase of harmful fat buildup around the organs. Negative impacts like this also lower T levels.

5. Get Better Sleep

Normal T levels are most often the highest in the morning, but science has proven that T levels can be affected by the quality of your sleep. For example, t levels can drop as high as 15% when you only get 5 hours or less sleep a night!

6. A Good Mood Can Boost T Levels

A good mood can boost T levels

A happier life filled with laughter is known to boost your health, and it can also boost your T levels, so put your mental health first and work on that good mood!

7. Have Regular Sex

Your healthy sex life can regulate your body’s hormones, including your T levels. For example, research has proven that sex is more important to producing testosterone than testosterone enhances arousal.

8. Quit Bad Habits

Smoking cigarettes, excess drinking, and recreational drug use may decrease T levels, and heavier drinkers often have shrunken testicles and more hair loss.

9. Avoid Certain Chemicals

Avoid certain chemicals

Bisphenol-A is a common chemical in cans and plastic food packaging, and a study of men exposed to BPA frequently showed that they have lower T levels than other men.


Many people want to know how to increase testosterone in men, and we hope our list is beneficial for you!

Instead of chemically-based testosterone-producing products, use natural ingredients, including dietary supplements, to increase your testosterone levels. But if you’re experiencing severe symptoms like fatigue, low libido, or muscle loss, put yourself first and seek help.

Various treatments, including hormone testing, injectables, or prescriptions, are available through your doctor or a men’s health specialist.

Oakwood Health Network operates confidential men’s health clinics throughout the GTA, and we offer proven solutions and real results. Schedule your free consultation with us today!

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