Most of the research on ginger has been done in animals. It is a delicious herb that also provides various other health benefits ( 79, 80, 81, 82, 83). Ginger extract may also boost your levels. Another study found it lowered cortisol by around 25%, which may also aid testosterone ( 77, 78). In healthy men, ashwagandha increased levels by 15%. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count ( 76). The herb with the most research behind it is called ashwagandha. Only a few natural testosterone boosters are supported by scientific studies. Take Some of These Natural Testosterone Boosters Weight lifting and high-intensity interval training are the most effective.ħ. SummaryĪll forms of exercise may increase your testosterone levels. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program ( 23, 24). High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent ( 18, 19, 20, 21, 22). Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term ( 18, 19). New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels ( 17). In the elderly, exercise increases testosterone levels, fitness and reaction time ( 15, 16). Interestingly, it can also boost your testosterone.Ī large review study found that people who exercised regularly had higher testosterone levels. Here are 8 evidence-based ways to increase testosterone levels naturally.Įxercise is one of the most effective ways to prevent many lifestyle-related diseases. The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age ( 13, 14). Interestingly, it also plays an important role in female health and sexual well-being ( 11, 12, 13). In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else ( 1, 2, 3, 4, 5, 6, 7).Īdditionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks ( 8, 9, 10). However, having optimal levels is also important throughout adulthood and even during old age.
The adrenal glands also produce small amounts.ĭuring puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. It is a steroid hormone, produced in men’s testicles and women’s ovaries ( 1). Testosterone is the main male sex hormone, but females also have small amounts of it.
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