What will raise testosterone

They are also good sources of several nutrients and antioxidants. In addition, onions may increase low levels of testosterone.

In a study with a rat model, researchers found that a daily intake of fresh onion juice for 4 weeks significantly increased serum total testosterone levels. People looking to raise their levels may wish to avoid:. Many frozen or prepackaged meals and snacks are processed foods. They offer little nutritional value and tend to be high in calories , salt, fat, and sugar. In particular, processed foods often contain high amounts of trans fats, which can reduce testosterone levels and impair testicular function, according to the results of a study.

For example, this can occur when people ingest chemicals, such as bisphenol A BPA or bisphenol S, from water in plastic bottles or reheated food in plastic containers. Results of a study from suggest that men who work in environments with high levels of BPA have reduced levels of free testosterone and androstenedione, a hormone that can convert into testosterone or estrogen. It is important to note that participants in this study worked in factory settings.

In food packaging, BPA is present in much smaller quantities. A study from , for example, found BPA in the urine of 89 percent of men attending a fertility clinic. Those with BPA in their urine also had lower levels of testosterone and thyroid stimulating hormone.

When levels of this hormone are low, it can indicate hypothyroidism , a condition that can reduce testosterone in some men. Moderate amounts of alcohol — such as the occasional glass of red wine — may provide some health benefits. However, drinking too much can reduce fertility in men and women. Dietary changes may increase testosterone levels, and many lifestyle changes and medical treatments can help. Testosterone naturally reduces with age, but levels may also be low because of medical conditions or medications.

Anyone experiencing symptoms of low testosterone should speak to a doctor. Certain foods, including oysters, leafy greens, fatty fish, and olive oil, may encourage the body to produce more testosterone. Foods that contain zinc, vitamin D, and magnesium may be key. Exercising and reducing stress can also help boost low testosterone. To see results, most people require a combination of approaches. Ginger adds flavor to foods and can relieve nausea and gastrointestinal irritation and reduce exercise-induced muscle pain and inflammation.

Testosterone is a male sex hormone. Low levels can cause changes to the distribution of body fat and muscle strength. Testosterone reduces with age…. Testosterone is a sex hormone that regulates sexual development, muscle mass, and red blood cell production. It originates mainly in the testicles and….

Kale is a leafy green vegetable with a wide range of nutrients that may offer a variety of health benefits. Here, learn more about kale and how to…. Saw palmetto is an extract from the berries of a type of palm tree. So, if you're not already exercising, starting a workout regimen focused on losing weight may help boost your levels. Whether you're new to exercise or just getting back into it, know that everyone's fitness level varies and the best way for you to burn calories may look different than the guy on the treadmill next to you.

Cardio can be a long run, but it can also be walking at a brisk pace. And, if you're new to strength training, don't be intimidated. Try starting with body weight exercises , which are movements that rely on your own body weight to help build total body strength — no gym membership needed.

Either we don't consistently make time for it in the first place, or we find a specific type of exercise we enjoy and put it on repeat. But making time both cardio and strength training in your weekly workout routine gives you your best shot at boosting your testosterone levels," adds Dr.

Getting an adequate amount of sleep every night is important for maintaining overall good health, which likely promotes sufficient testosterone levels in general.

But it's actually more than that. 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. This hormone helps your body prepare and respond to this stress, and then your body goes back to normal. But when you're stressed more often than not chronic stress , you experience prolonged exposure to cortisol — and studies show that cortisol circulating in the bloodstream reduces the level of free testosterone," explains Dr.

And while life is always going to be stressful, you can take steps to reduce stress you may be feeling. It could also mean actually acting upon those deep-breathing reminders that your smartwatch keeps bugging you about. Just something to get you to slow down, be present and relax your mind and body," says Dr.

One study in the journal Clinical Endocrinology reported that some obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight.

A study in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they will have. Another study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels. However, it is a good idea not to overdo it, as higher levels of exercise may cause low testosterone.

In fact, the same study found that long-distance runners may experience low testosterone levels. The researchers speculated that this might be due to inadequate energy and improper nutrition.

Long-term and chronic stress is dangerous and can lead to many issues in the body. Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism. Elevated cortisol negatively impacts testosterone. One study found that stressful events contributed to erratic changes to testosterone levels in males. In the 2 months before their final exams, 58 male and female medical students filled in questionnaires and gave saliva samples while under exam stress.

The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels.

The researchers suggest the stress response in the male study participants resulted in aggression, emotional inhibition, and rumination, and this could explain the differences in the sexes. One study published in the Journal of Hormone and Metabolic Research found that taking vitamin D supplements might correct a deficiency and even contribute to increased testosterone levels. Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed.

Food sources high in vitamin D include salmon and other fatty fishes or fortified milk and cereal products. DHEA is a hormone that helps to produce testosterone and other hormones that affect body composition. As a person ages, DHEA levels drop, as do testosterone levels. One study involved giving DHEA supplements to a group of older men.

The researchers found that the supplements produced small but significant positive effects in body composition. Magnesium supplementation can help return testosterone levels to normal if the cause of the decrease is a deficiency. One study in the journal Biological Trace Element Research found that taking supplements for at least 1 month might increase testosterone in all people.

The report added that people who exercise would see a more significant increase in testosterone levels than those who are not active. As with magnesium, zinc deficiency may contribute to a drop in testosterone. One older study from showed 4 weeks of zinc supplementation could prevent a decline in testosterone levels in sedentary men who do exercise.

It is possible to correct both magnesium and zinc deficiency through diet. Magnesium-rich foods include whole grains and dark leafy greens. Zinc is also an ingredient in dark greens, flax seeds, and pumpkin seeds. Creatine is known for its small but reliable testosterone increases. A research study from found higher levels of testosterone in college football players after taking creatine supplements for at least 10 weeks.