Five ways to increase testosterone naturallyApril 25, 2025
Testosterone regulates libido, muscle mass, bone density, and red blood cell production. Aging reduces testosterone and estradiol levels in men.
Testosterone plays a crucial role in men's health, influencing energy levels, focus, physical strength, recovery, and performance under pressure. As we age, testosterone levels tend to decline, but there are natural, sustainable, and effective ways to support and boost testosterone production. Dr Michael Barnish, Head of Genetics & Nutrition at REVIV Global Ltd, emphasizes the importance of these strategies: “Testosterone supports energy, focus, physical strength, recovery, and how we perform under pressure.”
Here are five actionable steps to help you increase testosterone levels naturally: 1. Correct nutrient deficiencies Testosterone synthesis relies on a variety of vitamins and minerals, including vitamins A, D, B1, B2, B3, magnesium, zinc, iron, sodium, and chloride. Even subtle deficiencies can hinder your body’s ability to produce and utilize hormones effectively. To address this:
2. Improve body composition Excess body fat can lead to increased levels of aromatase, an enzyme that converts testosterone into estrogen, disrupting hormone balance. Conversely, being excessively lean can signal scarcity to the brain, reducing hormone production. For optimal testosterone levels, aim for a body fat percentage of around 12-17%. To achieve this:
3. Watch the protein/carb balance While high-protein, low-carb diets are popular for fat loss, extreme restrictions can lead to a significant reduction in testosterone levels—up to 33%. If you’re following this type of diet, consider the following:
4. Support mitochondrial function Your cells require energy to produce hormones, making mitochondrial health essential for testosterone production. To support your mitochondria:
5. Explore evidence-based herbal support Certain herbs have shown promise in supporting testosterone levels. The most notable include:
While these herbs are not magic pills, they can be beneficial when used appropriately. However, it's important to recognize that significant or persistent symptoms of low testosterone may indicate an underlying deficiency that requires medical attention. In some cases, Testosterone Replacement Therapy (TRT) may be appropriate. Always consult with a qualified medical professional before starting any new intervention. |
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