How to Increase Testosterone Naturally

Testosterone, the main sex hormone in the male body, is often associated with sexual function and a man’s ability to please a partner. While testosterone does have an important function in a man’s sexual health, it also has an important function in other aspects of the male body. Testosterone is responsible for the growth of testes and the penis at a younger age, as well as for the development of body hair, pubic hair, and facial hair. It is also the factor that causes a man’s voice to deepen during puberty. 

Later in life, testosterone is still a vital hormone in the male body. It particularly has an important function in the development of muscle mass and how the body stores fat. This is the reason why men often look towards testosterone boosters when they want to build bigger and stronger muscles – the more they can push their testosterone levels, the stronger they will be, and the faster they will be able to build lean muscle mass.

Essential Nutrients

Before buying a bunch of supplements that contain herbal and plant-based extracts in order to boost testosterone, men should first look at some of the most essential nutrients that also play an important part in both testosterone levels and muscle function. The first step is to determine whether a deficiency of these nutrients is present and, if so, to up the intake of these nutrients. This may often be enough to effectively balance hormone levels and to utilize an increase in testosterone for bodybuilding purposes.

#1. Zinc


Zinc is one of the top-rated nutrients that affect testosterone levels. This mineral has numerous functions in the human body and even assists with the regulation of the immune system. Since the body cannot synthesize zinc on its own, it is essential to consume zinc through food sources and supplements. It is reported that adequate zinc levels can help to increase testosterone and even block the conversion of testosterone to estrogen.

#2. Magnesium


Magnesium is also a mineral that plays an important role in the body’s ability to produce testosterone naturally. This nutrient, however, goes best with regular physical exercise. A study by the Selcuk University in Turkey discovered that, when combined with physical exercise, magnesium supplementation can provide a significant increase in testosterone levels.

#3. Boron


This is yet another essential mineral that a lot of men who are trying to raise their testosterone levels often overlook, yet it plays just as an essential role in testosterone production as zinc and magnesium. It is reported that some studies found boron to increase testosterone levels by 14.7% and more.

#4. Vitamin D

Vitamin D

While vitamin D is mostly associated with bone and skin health, recent studies have found that the vitamin has an important impact on other biological functions as well. In fact, vitamin D may help to balance hormone levels and even stimulate muscle growth, as well as increase physical strength and reduce excess amounts of body fat.

#5. Calcium


As a child, you were probably given a lot of calcium supplements to help your teeth stay strong. In fact, you may still be using this supplement to keep your bones and teeth strong. Bone health isn’t the only factor that calcium contributes to – recent studies found that calcium may also be beneficial for testosterone production, but only in adults who participate in regular physical activity.

#6. Vitamin B6

Vitamin B6

Vitamin B6 is important for the formation of hemoglobin, which helps to carry oxygen through red blood cells, as well as for the regulation of amino acids and insulin. This vitamin also helps nerve cells transmit messages between each other. Apart from these functions, vitamin B6 also plays a role in androgen production and the brain’s C2 pathways, which can help stimulate testosterone production.

#7. Vitamin B1

Vitamin B1

While there is a debate as to whether or not vitamin B1 can actually help to increase testosterone levels, it does, in fact, play a role in the update and production of the hormone. This vitamin has an important role in neurological functions and processes. Since testosterone binds to receptors of androgens through the body’s adrenal and endocrine systems, the process has a link to the neurological system. Thus, a deficiency of this hormone can limit the production of this hormone.

Herbs, Plants, And Foods

Apart from essential minerals and vitamins that play a role in the production of testosterone, several plants, foods, and herbs have also been scientifically proven to have a positive effect on the level of testosterone that is available in the male body.

#8. Tribulus Terrestris

Tribulus Terrestris​

This plant extract is probably one of the most common natural supplementation ingredients among bodybuilders. The extract is known to increase endurance, which allows men to perform for longer during their time at the gym. Some evidence is also available that it may stimulate the production of testosterone in men, but only in certain situations. The effects on physical strength and endurance, as well as on muscle function, is usually the reason why men use this plant extract.

#9. Panax Ginseng

Panax Ginseng​

Panax Ginseng forms an important part of ancient Chinese medicines. It is often used to treat sexual dysfunctions and to boost energy levels. A study by the University of Hong Kong was able to determine that a 5% Panax Ginseng extract can have a significant positive impact on the level of testosterone available in the male body.

#10. Fenugreek


The seeds of the fenugreek seed are used for different purposes. While some use it as an appetite suppressant, others use it to increase their libido and to help them out with their performance in the gym. A medical study also concluded that a daily supplement of fenugreek had a significant impact on total testosterone, bioavailable testosterone, and body fat percentage.

#11. Kale


Kale is becoming more popular than ever and was recently named as one of the best superfoods. The reason is it becoming so popular is due to all of the nutrients it contains. Kale contains magnesium, zinc, vitamin B6, vitamin B12, vitamin A, protein, and much more – many of which can help improve muscle function and testosterone production.

#12. Garlic


Garlic is another extract that is often used to help stimulate the production of testosterone in the male body. It does not have a direct effect on testosterone production, but rather on cortisol – the stress hormone that is released by our bodies. High cortisol means less testosterone. By reducing cortisol, testosterone production improves.

#13. Horny Goat Weed

Horny Goat Weed​

This herb is often used to increase libido among men and women. It is also used to treat other conditions, such as cardiovascular disease, in Chinese medicine. Recent studies have also found that the herb may be able to restore testosterone to normal levels in men with low levels of testosterone.

#14. Maca


Maca is a powerful superfood that can be used for a lot of different health concerns. It is also commonly used as an aphrodisiac to help men and women naturally treat a low sex drive and a lack of libido. This superfood also contains a large number of vitamins, minerals, and other nutrients that are beneficial for testosterone production and muscle function.

#15. Mucuna Pruriens

Mucuna Pruriens​

Mucuna Pruriens is often called velvet beans. It is an Indian plant that looks like a bean. The use of this plant has been linked to increased sperm production, lower cortisol levels, activated androgen receptors, better dopamine production, and even an increase in testosterone levels.

Other Ways To Naturally Increase Testosterone Levels

While taking some supplements may help men increase testosterone, these are not the only natural strategies that can be used. There are a few more ways for men to increase the production of this essential hormone. 

Weight Lifting

There are some exercises that have shown the potential to help men increase their testosterone levels. It is important to understand that not all types of exercise help to boost testosterone production. Thus, men should consider what activities form part of their exercise routine. 

In one study, researchers found that men have higher levels of the hormone if they work out more frequently. Another study showed that these effects are also relevant to older men. This means the population at the highest risk of hypogonadism is able to enjoy the benefits of regular exercise. 

Cardio exercises do not seem to yield these benefits, however. Men will need to lift weights if they want to boost their testosterone levels through exercise. Men who do not want to spend all their time on weight lifting should consider high-intensity interval training. Several studies have shown that HIIT training protocols are also very effective at producing an increase in serum testosterone levels. 

Reduce Cortisol

Stress from time-to-time is good for the body. When a man stress too much, however, then there will be a consistent elevation in cortisol levels. Cortisol is a hormone that can cause testosterone levels to deplete. 

Stress causes the body to release this hormone. Studies have shown that it causes a serious decline in testosterone when cortisol levels remain high for too long. It also leads to an increase in daily caloric intake. This means a man will eat more – causing him to gain weight. Obesity is also linked to a decline in testosterone. 

Managing stress is important for men who want to naturally increase their testosterone levels. 

One of the best ways to reduce stress is to participate in yoga. There are several studies that have looked at how yoga can benefit men. It has been found that yoga is excellent at reducing stress. In fact, a regular yoga session may even help to reduce levels of cortisol in a man’s body. 

Since yoga is a physical activity, it also helps a man burn excess calories and tone his muscles. This, in turn, helps to prevent obesity – which can cause serious adverse effects on the body’s ability to produce testosterone and other important hormones. 


A lot of men find it difficult to maintain their masculinity due to a decrease in strength and muscle mass. This is often caused by a lack of testosterone, which is common among men that are older than 30. In order to reduce these negative symptoms, a simple change in diet to include some testosterone boosters can often be an effective solution.