Sudden elevations in cortisol can quickly reduce testosterone. Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth. Xenoestrogen is a chemical that imitates estrogen in the human body. Pesticides and industrial chemicals can dampen testosterone (and can cause cancer), so definitely limit your exposure to that stuff. It may be worth supplementing with vitamin D3. But beyond regimented exercise, Vic recommends just staying active throughout the day. It helps with strength and muscle mass, strengthens your bones, improves your sexual health, and boosts your mood. The levels peak when you start dreaming and stay there until you wake up. Most importantly, lifestyle habits like regular exercise, good sleep, a nutritious diet, and limiting alcohol can help you regulate stress — and support healthy testosterone levels — in the long term, says Kotlyar. Other research suggests that several herbal supplements could also help support healthy testosterone levels, including saw palmetto, ginger, and ashwagandha. Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels. Consuming healthy fats may also help support testosterone levels and hormone balance. That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance. What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles. Whether you choose to incorporate supplements like ashwagandha or adopt healthier daily habits, the combined effect can lead to noticeable improvements in physique, mood, and vitality. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. Embracing a holistic approach with natural testosterone boosters and lifestyle adjustments provides men with a safe, science-backed way to support hormonal health, boost energy, and improve overall well-being. Incorporating regular resistance training, getting adequate sleep, managing stress, and eating a balanced diet can significantly enhance the benefits of natural testosterone boosters. Unlike synthetic testosterone replacement therapies, natural testosterone boosters rely on ingredients that help the body optimize its own hormone production. Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Research suggests that excessive alcohol consumption can decrease testosterone levels. Getting good sleep is as important for your health as diet and exercise. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. Some research shows that low vitamin D levels may be linked to lower testosterone levels.
