Testosterone Boosters: How to Boost Testosterone Naturally Over 50

Boost Testosterone Naturally: Diet, Exercise & Lifestyle Tips

So a plan to build muscle mass without straining yourself can encourage your body to produce testosterone. Sleep is an essential restorative period for your body, and it’s critical for optimal hormone function. Prioritize getting at least 7-8 hours of sleep each night, and you could see an improvement in your testosterone levels and your symptoms. Low testosterone can lead to symptoms like low libido, decreased sperm count, difficulty sustaining erections, and loss of muscle mass. Consult a healthcare provider if you are concerned about your testosterone levels.

As belly fat increases, there is an increase in activity of the enzyme “aromatase” which converts testosterone in the fat cells to estrogen. With every one-point drop in your body mass index (BMI) your testosterone level will increase by approximately 1 point. In fact, management of obesity may prevent declining total testosterone in the aging male. Also, results of an older study from 2012 indicate that pomegranate may boost testosterone levels.

If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster. Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone.

Both of these may stimulate the body to release more testosterone. Like sleep, stress affects your entire well-being — including your testosterone levels. So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone. But it’s not the only reason you might be looking to boost your testosterone levels. This steroid hormone can increase fat deposition, resulting in more conversion of testosterone to estrogen.

Similar to vitamin D, magnesium supplementation may only benefit men with deficiencies. Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.

High stress levels lead to increased cortisol (the “stress hormone”), which can negatively impact testosterone production and contribute to infertility in men. Following a balanced diet and staying physically active are the first steps towards weight loss. Practice mindful eating and talk to your healthcare provider about how to improve your relationship with food. Although the influence sex and masturbation has on testosterone produces mixed results, it’s clear that testosterone is linked to sexual stimuli in some way. A study in a sex club found that testosterone levels were elevated in men responding to sexual stimulus, and the levels were particularly high when participating in sexual activity, rather than observing. For most men, declining testosterone levels won’t cause any noticeable changes, but others experience various physical and psychological symptoms. The best way to check your levels of testosterone is to take a blood test.

Other research suggests that several herbal supplements could also help support healthy testosterone levels, including saw palmetto, ginger, and ashwagandha. 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. People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. Average testosterone levels for females ages 9 to 14 can range from 7–75 nanograms per deciliter (ng/dl). “It’s important to note that there can be considerable individual variation,” says Justin Houman, MD, a board-certified urologist and men’s health specialist at Tower Urology at Cedars-Sinai Medical Center. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased.

Cortisol may also block testosterone production and inhibit its overall effects. Long-term zinc supplementation may lead to increased testosterone levels. Testosterone-boosting supplements are different from testosterone therapy. Also called androgen replacement therapy, this is a medical treatment your doctor may prescribe if blood tests show unusually low levels of testosterone.

In fact, interval training has been proven to not only boost T levels, but it helps keeps your testosterone elevated and can prevent its decline. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. Low T increases your risk of developing diabetes or various forms of heart disease. Pay attention to any early warning signs and address any issues that may arise, as having full-blown diabetes or cardiovascular disease may lead to further decreased testosterone.