Testosterone is a steroid hormone produced and released from gonads, which are sex organs responsible for the formation of sex cells in men and women. The main organs which produce testosterone are testes (sperm-producing organ of the reproductive system) in males and ovaries (egg-producing organ of the reproductive system) in females. These organs act under the influence of pituitary hormones.

Testosterone plays a vital role in the development of masculine characters in boys including facial hair growth, low-pitched voice, and increased muscle mass. Various studies and their review journals indicate that this hormone is also important for vital developments such as physical strength, maintenance of good cholesterol in the body, growth of the bones, brain-skills, improving libido, erectile function, decreasing fat accumulation, elevating mood, and improving the sensitivity of the body towards the hormone insulin.

A decline in testosterone levels with age is normally seen in men above 40 years of age and in women after menopause (permanent cessation of menstrual cycles in women). Other causes of low serum testosterone include failure of testes to descend down into the scrotum, mumps infection, very high iron levels in the blood which leads to failure of testes function, injured testicles, obesity, stress, high cholesterol, chemotherapy, radiation therapy, HIV-AIDS, disorders of the pituitary gland, etc. Low testosterone levels are a major health concern amongst ageing men and women (after menopause) because they can affect a lot of bodily functions.

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Although you should always consult a doctor to get treatment for low testosterone levels, you may also try a few of the following things to improve testosterone production in your body.

  1. Weight loss increases testosterone
  2. Exercise boosts testosterone levels
  3. Sleep increases testosterone
  4. Release stress to increase testosterone
  5. Healthy fat to boost testosterone
  6. Vitamin D to boost testosterone
  7. Zinc for higher testosterone level
  8. Less alcohol more testosterone
  9. Magnesium to increase testosterone
  10. Gokhru to boost testosterone level
  11. Vegan diet to increase testosterone
  12. Ginger to increase male hormones
  13. Fenugreek as a natural testosterone booster
  14. Ashwagandha as a test booster
Doctors for Natural Remedies to Boost Testosterone

A research study published in the Asian Journal of Andrology suggested that obese men have a low level of serum testosterone. This happens because when a person is obese, the insulin resistance of the body increases. Due to this, certain proteins which bind to testosterone are also reduced, resulting in a decreased level of testosterone in the body.

Hence, reducing body weight will help in increasing the testosterone level in your serum. You may increase the level and hours of physical activity to effectively lose weight, by opting from a wide range of activities suiting your interest and body type. Physical activities, which include cardio exercises such as power yoga, cycling, jogging, swimming, tai-chi, along with eating a balanced diet are found to be very effective in treating obesity.

Read more: How to lose weight fast and safely

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A study based on the effect of exercise on serum testosterone levels suggests that physical activity and exercise increase the level of testosterone significantly in blood serum.

A similar study was conducted on 102 men over a period of 12 months to see the changes in testosterone levels after exercise. It was observed that serum testosterone increased in men after exercise. Along with this, the serum level of protein, which binds with the sex hormone and the efficiency of their heart was also increased.

Hence, it will be really beneficial if you exercise regularly, lift weights according to your physical strength or have a trainer to set your workout regime. Doing this over a period of time will normalize the testosterone level in your body.

Read more: How to keep yourself motivated to exercise at home

Testosterone is secreted more in men’s body during sleep. A study was conducted in 2011 to check the effects of sleep on testosterone levels. It was found that testosterone levels were significantly reduced in people with lack of sleep, disrupted sleep or insomnia.

You should take a good 7-8 hour sleep regularly to improve the sex hormone levels in your body. Sleep not only helps in raising the serum testosterone, but it also helps in regulating various other vital metabolic functions.

Read more: Sleep chart by age and gender

It is known that testosterone is associated with mood elevation. A research study done in 2013 highlighted the effects of stress and anxiety on sex hormones, the study indicated that low sex drive and reduced sex hormones were found in both men and women with emotional and psychological problems.

Hence people living with emotional and psychological conditions are encouraged not to take stress regarding low libido and low levels of sex hormones, instead adopt easy and hassle-free stress-busting activities.

Use music, regular walks, exercise, yoga, meditation, dance, or anything that helps you feel better. You may also consult a therapist for the same. It may help you normalize the testosterone levels in your body.

Read more: Home remedies to reduce stress

A study published in the Asian Journal of Andrology suggested that the intake of polyunsaturated fatty acids is beneficial for sexual health and regulation of sex hormones. It added that trans fatty acids have an adverse effect on the testosterone levels.

To improve the level of testosterone, you may consume polyunsaturated fatty acids such as olive oil, safflower oil, palm oil, and coconut oil. It is also advised to avoid the consumption of trans fatty acids which are present in huge amounts in junk food.

Read more: Healthy fats

A study was conducted on 200 men to check the effect of vitamin D supplementation on testosterone levels. Along with exercise, they were given vitamin D supplements over a period of time. It was found that testosterone levels were raised in men who received the supplements as compared to those who did not.

Hence, to increase the level of testosterone in your body, you are recommended to take morning sunshine for at least 10-15 minutes to elevate the levels of vitamin D naturally. Along with this, consult your doctor for the correct dosage of vitamin D supplements and the duration for which you need to take them. It is best not to take the supplements on your own or without being prescribed.

Read more: Vitamin D deficiency symptoms

Zinc is an essential mineral that our body cannot store. Hence, it has to be taken regularly with diet in order to let zinc-dependent processes to work properly. A study which was conducted on men to determine the relationship between zinc and testosterone level in the body suggested that a deficiency of zinc in the body is associated with low testosterone levels. However, this study was conducted on a smaller scale.

A recent study published in the Journal of Reproduction and Infertility says that zinc is an essential element for the body. It helps in maintaining the balance of hormones like testosterone and is very vital for fertility in men.

Hence, to improve the testosterone level and your reproductive function, you may include zinc-containing foods in your diet such as meat, eggs, nuts, legumes (chickpeas, beans, lentils) etc. You may also consult your physician or a specialist for sexual health problems to know more about zinc supplements.

Heavy alcohol intake adversely affects the male reproductive system and the hormones associated with it.

A review study done on the relation between alcohol and the male reproductive system suggests that heavy alcohol intake not only reduces the level of testosterone in the body but also affects other reproductive hormones. Hence, it is wise to limit your alcohol consumption. Consumption of alcohol within the permissible limits is not considered harmful for your sexual health.

Read more: How much alcohol is too much

Magnesium is another important mineral that has a vital role in many energy-producing processes in the body. A review of study done on the beneficial effects of magnesium and testosterone on the physical functions of the body suggests that magnesium has a positive influence on the activity of testosterone in men.

Therefore, including magnesium-rich food such as green leafy vegetables, legumes, fruits like banana, avocado, seafood like salmon, tuna, etc in your diet may help you in increasing the testosterone level in your body. Consult a doctor to check if you need magnesium supplements and take them as prescribed.

Read more: Magnesium deficiency symptoms

A study titled “Dietary adjuncts for improving Testosterone levels in hypogonadal males”, published in the American Journal on Men’s health says that Tribulus terrestris, also known as Caltrops (Gokshura), is a flowering plant that is beneficial for increasing serum testosterone levels.

However, consult your physician or an Ayurvedic doctor to know the details of how and when to take gokshura supplements.

A study published in the British Journal of Cancer indicates that testosterone level is higher in vegan males. Hence, consuming Vegan diet comprising of whole-grain, legumes, nuts, fruits, vegetables, potatoes, rice, corn, etc. may help in boosting your serum testosterone level.

Vegan diets are devoid of animal products such as eggs, milk, and dairy. Before starting this diet, it is better to consult a nutritionist or a doctor. This is because people often suffer from nutrient deficiencies when they take vegan diet improperly.  A nutritionist/ dietician will help you prevent such deficiencies in your body that may result after avoiding animal-based food products.

Ginger is one of the most widely used herbs in the world. A study done in 2013 on male diabetic rats suggested that consuming ginger roots not only increases the testosterone level in the body but also helps in improving the quality of semen.

Therefore, consuming ginger may help you boost your testosterone levels. You can take ginger in many forms such as consuming ginger tea, ginger slices, ginger lozenges and adding finely chopped ginger in your meals.

Fenugreek is famous amongst many health-conscious people who use herbs for their many benefits.

A clinical study conducted on the physiological aspects of fenugreek suggests that fenugreek extract helps in improving libido and maintaining normal testosterone level in the body.

Hence, fenugreek consumption may help improve your sexual health. You may either sprinkle fenugreek seeds on your salad or add them to your yoghurt or consume fenugreek supplements. Consult your physician or an Ayurvedic doctor to know the right way and the right quantity of fenugreek supplements.

Read more: How to increase libido

Ashwagandha is one of the most praised herbs in Ayurveda. It is widely accepted for its known health benefits.

A study conducted in 2015 to assess the effects of ashwagandha on muscle strength suggests that it is very effective in increasing muscle mass and preventing muscle damage after exercise.

It was also found that testosterone levels were significantly raised in men who received ashwagandha.

However, do not consume ashwagandha without consulting an ayurvedic doctor first.
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