10 Tips to Boost Testosterone.

Testosterone is the hormone of vitality, virility, and muscle mass. All men produce it throughout their lives, with occasional fluctuations that can be felt quickly! For this reason, testosterone boosters are seen as a healthy and natural solution to gain more energy, restart muscle development, and—bonus—bring life back to a declining s...x drive. Here are 10 Tips to Boost Testosterone.

10 Tips to Boost Testosterone

How to naturally increase testosterone levels?

Some plants such as Tribulus terrestris, maca, saw palmetto, fenugreek, ashwagandha, and ginseng are known for stimulating the body’s natural testosterone production. Let’s not forget the essential role of vitamins and minerals!

Read also: How to increase testosterone levels?

A closer look at testosterone-boosting supplements for men

The best supplement brands offer hormonal stimulators that effectively increase testosterone secretion. They are generally made from Tribulus terrestris, a plant rich in saponins that encourages the body to produce more testosterone.

Traditionally, Tribulus terrestris is used to increase libido and treat erectile dysfunction. By stimulating natural testosterone production, it is useful for men who do not produce enough or who practise very intensive sports. Testosterone supplementation is known to increase sexual desire and athletic performance thanks to the hormone’s effects on protein synthesis, energy, and antioxidant capacity.

Saw palmetto, or the Florida dwarf palm, is traditionally used to improve prostate health, balance the hormonal system, and prevent hair loss by reducing 5-alpha reductase activity—an enzyme that converts testosterone into dihydrotestosterone (DHT). Studies show that less circulating DHT can preserve free testosterone by freeing testosterone receptors. Supplementation can increase testosterone levels by more than 38%.

Read also: 10 tips to naturally boost testosterone.

Fenugreek, like Tribulus, contains saponins that can increase testosterone and ease symptoms of deficiency such as loss of libido. Among athletes, fenugreek is known to boost testosterone, increase muscle strength, and lower body fat percentage.

Wild oats, ashwagandha, and maca are also phyto-active ingredients shown to help men of all ages with low testosterone.

ZMA (zinc + magnesium) is a well-known supplement for hormonal balance and stimulating testosterone. Zinc allows the body to make testosterone, which is why a zinc deficiency can lead to erectile dysfunction. 

Zinc also supports nervous-system balance, helping the body respond better to stress. By reducing cortisol production, zinc positively affects hormonal balance. Magnesium works synergistically with zinc to reduce sensitivity to stress and fatigue, lowering cortisol levels.

D-Aspartic acid is an amino acid that acts as a modulator in hormone production. It can increase a hormone produced in the brain which, indirectly, increases testosterone secretion by the testes.

Do women need to boost their natural testosterone?

Although testosterone is an androgen (a male hormone), women also produce it. It is important for producing new red blood cells, regulating libido, and modulating hormones involved in reproduction.

After age 40, a woman’s testosterone level drops by half, which may cause:

• Lower libido

• Muscle weakness

• Fatigue

A booster containing tribulus, zinc, and maca can reduce symptoms associated with pre-menopause. Regular supplementation may improve sexual vitality, sports performance, and mood.

What is testosterone for, and what does it do?

Testosterone is a male hormone responsible for developing masculine physical traits and genital maturation during puberty. In adulthood, it regulates:

• Fertility

• Muscle mass

• Body fat levels

• Red blood cell production

Since it is an anabolic hormone, testosterone is essential for athletes seeking strength and muscle gain.

When testosterone levels drop due to age, illness, medication, or endocrine disruptor exposure, men may experience:

• Decreased libido

• Erectile dysfunction

• Reduced sperm count and poorer sperm quality

• Increased breast tissue

• Loss of muscle

• Decreased strength

• Increased body fat

How to Increase Testosterone

1. Lift weights

Strength training stimulates muscle growth by creating small tears in muscle fibers, which the body then repairs. Training with weights also increases testosterone immediately after the session. Research shows polyarticular movements like squats naturally boost testosterone.

2. Limit steady-state cardio

Cardio is good for cardiovascular health and fat control, but too much of it can harm muscle growth. Marathon runners, for instance, have low muscle mass. Long distances suppress testosterone secretion and slow protein synthesis. Excess cardio lowers testosterone and slows muscle development.

3. Prefer HIIT

High-intensity interval training (HIIT) increases fat burning for hours thanks to its effect on post-exercise oxygen consumption (EPOC), which rises by over 70%. Unlike long cardio sessions, HIIT does not negatively affect testosterone because sessions are much shorter. Muscle mass is preserved—and sometimes stimulated—encouraging the body to produce more testosterone.

4. Eat enough protein

Protein is essential for muscle building and increasing testosterone. Studies show that a diet higher in protein and lower in carbohydrates improves liver and kidney function while boosting testosterone. Focus on dairy, eggs, chicken, fish, and protein supplements.

5. Eat vegetables

Vegetables are crucial for health. Some, like broccoli, Brussels sprouts, and watercress, help boost testosterone because they contain phytonutrients that reduce estrogen production.

6. Avoid alcohol

Moderate alcohol may support heart health, but heavy or daily consumption significantly lowers testosterone. Alcohol-induced inflammation disrupts hormone production.

7. Avoid long-term restrictive diets

Very low-calorie diets drastically reduce testosterone. Protein, carbs, and fats are all essential for hormonal balance. Carbs fuel workouts and prevent testosterone drops, and fats—especially cholesterol—are needed to produce testosterone.

8. Get plenty of vitamin D

Vitamin D is essential for bone health and immunity, but also a strong natural testosterone booster. In 12-month studies, supplementation with 5 µg of vitamin D3 increased testosterone by over 25%. It helps older adults maintain higher levels and preserve muscle mass.

9. Reduce stress and cortisol

Stress increases cortisol, which is antagonistic to testosterone. The higher the cortisol, the lower the testosterone production. Adequate intake of zinc, magnesium, vitamin B6, and omega-3s helps prevent stress-related hormonal imbalances.

10. Sleep!

Sleep promotes recovery and helps maintain testosterone and growth hormone. Well-rested individuals have more energy, better performance, and higher testosterone levels.

How to Use a Testosterone Booster

Supplements are used periodically, typically in 4–8 week cycles, with a break of equal duration between cycles. Ideally, take your booster before training or early afternoon on rest days.
Non-athletes can take it early afternoon or 30 minutes before sexual activity.

Read also: Learn Everything need know about premature ejaculation.

How to Lower Testosterone?

While low testosterone is common, excessive levels can also occur. In men, high testosterone can lead to increased estrogen due to aromatase activity, causing feminizing effects like gynecomastia. It can also accelerate hair loss, increase aggression, promote abdominal fat, cause oily skin and hair, and enlarge the prostate.

In women, high testosterone can cause excessive hair growth, hair loss, deepening of the voice, and reduced fertility.