How to Naturally Increase Testosterone in 5 Ways

how to naturally increase testosterone

Benefits of Higher Testosterone

The idea that you can boost testosterone naturally is such a popular concept that millions of supplements are sold every year to boost testosterone levels.

However, it’s essential to know what boosting testosterone naturally is good for and why a supplement isn’t always the perfect solution. According to, there are useful ingredients for boosting testosterone naturally, but you can also promote it in other ways.

Benefits of Higher Testosterone & How To Raise It Naturally

When you think of raising testosterone, it’s easy to picture the marketing materials put out by supplement companies that show massive muscles and low levels of body fat.

Unfortunately, boosting hormone levels naturally doesn’t cause drastic effects for muscle gain or fat loss. But, it can provide many benefits for health and well-being.

Let’s take a look at what naturally higher levels of testosterone can do for you and what you can do to raise it naturally.

The Benefits Of Higher Testosterone

One of the significant benefits of raising your testosterone levels is the correlation of higher testosterone and a healthier heart. Higher hormone levels are linked to a reduced risk for both heart attacks and strokes.

An interesting note on this is anabolic steroids, and exogenous testosterone usage to boost levels to supraphysiological levels can cause damage to the heart. That’s why a natural approach is so important.

Another benefit is that testosterone is linked to better body composition. High levels of estrogen are typically linked to high levels of body fat, so keeping testosterone high and estrogen lower is vital to keep more muscle mass while reducing body fat.

Another benefit is the mental aspect of having higher testosterone. The higher the hormone levels the better reasoning and cognitive abilities that an individual typically has.

In addition to better cognition, a naturally high level of testosterone can also boost the mood of the individual.

As you can see, overall health and well-being are primarily linked to healthy hormone levels.

The Concerns Of Low Testosterone

While it isn’t healthy to have super high levels of testosterone, it can almost be equally unhealthy to have deficient levels.

The Benefits Of Higher Testosterone & How To Raise It Naturally Starting TodayOne of the concerns with low testosterone is sexual dysfunction and impotence. If having kids is something you see in your future, it’s imperative to have healthy hormone levels. Even if you don’t want kids, or already have them, having a healthy sex life is essential to basically everyone.

A troublesome issue with a lack of optimal testosterone in your body is that it can cause insomnia and other sleep-related issues. This becomes even worse when considering that sleep loss and the lack of quality sleep will lower testosterone levels, creating a slippery slope that’s hard to overcome.

Your body will also show signs of aging quicker when hormones aren’t optimized. Bone density decreases and hair loss can increase in the presence of low testosterone.

Aside from the multiple physical side effects, low testosterone can also cause emotional disorders and depression.

The importance of raising low levels of testosterone can’t be overstated!

5 Ways To Raise Testosterone Naturally

Luckily there are 5 ways to boost testosterone naturally that can improve your health and overall well-being.

1. Perform Resistance Training Regularly

Strength training elicits a strong hormonal response from the intensity of the training. Your body creates more testosterone than normal when put under the stress of a resistance training session.

Ensuring that you follow a regular training program that stresses progressive overload will ensure a regular release of extra testosterone to raise your average levels.

2. Avoid A Calorie Deficit For Large Periods

The longer you diet the more your hormone levels will drop. The steeper your calorie deficit the worse the hormonal drop can be.

If you need to lose weight, that’s obviously a priority since high levels of body fat tend to mean higher than average estrogen levels, so losing weight itself will help testosterone levels.

But, to avoid the negative hormonal response to dieting use short bursts of dieting separated by diet breaks to allow your body to recover.

3. Relieve Stress & Avoid It Where Possible

Stress, whether it be physical or mental, causes a rise in cortisol levels. When cortisol is high, testosterone naturally lowers in response.

Find ways to lower stress, like meditation or other activities that can relax you. When possible, avoid stressful situations altogether to reduce the risk of consistently high cortisol levels.

4. Take Vitamin D, Ashwagandha, And A Multivitamin

While there are a ton of supplements marketed to boost testosterone, the majority of them contain ingredients that aren’t proven to be effective.

Instead, it’s a good idea to only focus on a few critical ingredients that actually work. Vitamin D and Ashwagandha are the two most potent natural testosterone-boosting ingredients.

Many people are deficient in vitamin D, and many more aren’t producing optimal amounts. Since vitamin D plays a significant role in testosterone production in the body, it’d be smart to optimize your intake. This is done simply with a daily vitamin D supplement.

Ashwagandha is an adaptogen, meaning it helps the body cope with stressful situations. It can lower cortisol levels and has been shown to boost testosterone levels in otherwise healthy adults. Not many other ingredients come close to this effectiveness.

Last, but not least, taking a multivitamin is a good way to shore up any gaps in essential nutrients that may limit testosterone production. Things like Zinc and Magnesium play a significant role in producing testosterone, so using a daily multivitamin is an excellent catch-all to ensure your body has what it needs to produce testosterone.

5. Sleep Well

As mentioned earlier, less than optimal sleep can lower testosterone levels. That’s why it’s imperative to develop healthy sleep habits.

Here are a few things to implement:

  • Blackout your bedroom to avoid too much natural light.
  • Avoid screens and other sources of blue light close to bedtime. If you need to use a screen, get blue-light-blocking glasses.
  • Sleep in a cold room.
  • Go to sleep as early as you can.
  • Try and wake up at about the same time every day.
  • Eat a meal before bed that contains complex carbohydrates, fat, and protein. Your brain needs glucose during sleep, so a lack of carbs may interrupt sleep. The fat and protein will keep you satiated and avoid hunger being a reason for waking up.

Kids, pets, and even spouses can cause sleep disturbances. Obviously, we don’t recommend kicking everyone out of your bed. It’s just important to have your own space when you can.


Testosterone plays a huge role in many aspects of life. It’s not just about building big muscles and being “manly”.

It’s necessary for good health and well-being. You can boost your testosterone levels naturally using this article as guidance.

How to Naturally Increase Testosterone in 5 Ways