{"id":2005,"date":"2021-02-03T15:17:42","date_gmt":"2021-02-03T07:17:42","guid":{"rendered":"https:\/\/andsons.com.my\/blog\/?p=2005"},"modified":"2022-09-12T17:58:13","modified_gmt":"2022-09-12T09:58:13","slug":"ways-to-increase-testosterone-levels","status":"publish","type":"post","link":"https:\/\/andsons.com.my\/blog\/ways-to-increase-testosterone-levels","title":{"rendered":"10 Proven Ways To Increase Testosterone Levels Naturally"},"content":{"rendered":"\n<p>Testosterone is the primary hormone and the most important sex hormone produced in men by the testicles. Apart from improving your sexual drive, testosterone is also the hormone responsible for bone and muscle health. It can also increase your sperm production and aid in hair growth as well can improve your overall appearance. But the thing about testosterone is that it decreases as you get older which leads to lower sex drive, erections, and infertility. Though, ageing is inevitable, there are ways to increase testosterone levels and sort of reverse the process. Below, we&#8217;ve gathered a few ways to increase testosterone naturally.<\/p>\n\n\n\n<h2 id=\"h-1-increase-your-daily-vitamin-d-intake\"><strong>1. Increase Your Daily Vitamin D Intake<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https:\/\/www.sentinelassam.com\/wp-content\/uploads\/2020\/04\/ddd.jpg\" alt=\"Ways To Increase Testosterone\"\/><\/figure>\n\n\n\n<p>Vitamin D is without a doubt the most important nutrient that can increase your testosterone. One of the easiest ways to get more Vitamin D is just by sun tanning for around 10-15 minutes in the morning. <\/p>\n\n\n\n<p>Morning sun is rich in Vitamin D! If sun tanning is not your thing, then make sure to add more Vitamin D rich foods to your diet.&nbsp;<\/p>\n\n\n\n<p id=\"h-some-of-the-high-vitamin-d-foods-are\"><strong>Some of the high Vitamin D foods are:<\/strong><\/p>\n\n\n\n<ul><li>Almonds<\/li><li>Milk&nbsp;<\/li><li>Egg Yolks<\/li><li>Orange Juice<\/li><li>Cereals<\/li><li>Bananas<\/li><\/ul>\n\n\n\n<p>Apart from improving your sex life, Vitamin D can also keep your bones strong and help ease off muscle pain and strain. To add to that, Vitamin D protects your endothelial cells from oxidative stress, which can improve your erections. <\/p>\n\n\n\n<p>Now that you know the benefits of Vitamin D, make sure to not skip on them!<\/p>\n\n\n\n<h2 id=\"h-2-get-a-good-8-hours-of-sleep\"><strong>2. Get A Good 8 Hours of Sleep<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img src=\"https:\/\/english.aawsat.com\/sites\/default\/files\/styles\/article_img_top\/public\/2020\/01\/02\/sleeping_man.jpg?itok=4jEZdPP6\" alt=\"\" width=\"742\" height=\"414\"\/><\/figure>\n\n\n\n<p>One of the easiest ways to increase your testosterone is to sleep. Many men assume sleeping is a sign of laziness, which is not true at all because your body needs to rest.<\/p>\n\n\n\n<p>A good full 8 hours of sleep is essential for your metabolism, heart and sex life. In fact, to your surprise the body produces more testosterone when you are sleeping, so make sure to sleep well for at least 7-8 hours each night. <\/p>\n\n\n\n<p>If you\u2019re having trouble sleeping it is best to talk to your doctor.<\/p>\n\n\n\n<h2 id=\"h-3-have-some-ginger-tea\"><strong>3. Have Some Ginger Tea<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img width=\"640\" height=\"424\" src=\"https:\/\/andsons.com.my\/blog\/wp-content\/uploads\/2021\/09\/ginger-tea.jpg\" alt=\"ginger tea\" class=\"wp-image-2635\" srcset=\"https:\/\/andsons.com.my\/blog\/wp-content\/uploads\/2021\/09\/ginger-tea.jpg 640w, https:\/\/andsons.com.my\/blog\/wp-content\/uploads\/2021\/09\/ginger-tea-300x199.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@dominikmartin?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">Dominik Martin<\/a> on <a href=\"https:\/\/unsplash.com\/s\/photos\/ginger-tea?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">Unsplash<\/a><\/em><\/figcaption><\/figure><\/div>\n\n\n\n<p>People have used ginger for centuries for medical and healing purposes. Loaded with a number of health benefits, ginger can aid in increasing testosterone levels and sperm count in men. &nbsp; <\/p>\n\n\n\n<p>According to the findings of a 2012 study, ginger has managed to increase testosterone levels by 17.7% in a group of 75 adult male participants with fertility issues.&nbsp;<\/p>\n\n\n\n<p>Pro-Tip: Munch on 2-3 pieces of ginger daily. If the smell and taste is too pungent for you, you can opt for natural ginger supplements. Optionally, you can also make ginger tea and have it daily for the maximum benefit.&nbsp;<\/p>\n\n\n\n<h2 id=\"h-4-start-taking-clinically-approved-medications\"><strong>4. Start Taking Clinically Approved Medications&nbsp;<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/08\/herbs-vitamins-supplements-testosterone-levels-balance_thumb-1-732x549.jpg?w=756&amp;h=567\" alt=\"Ways To Increase Testosterone\"\/><\/figure>\n\n\n\n<p>One of the most popular ways to increase testosterone levels is taking prescribed supplements that can help boost your testosterone level naturally. However, be very careful and only take doctor prescribed supplements to avoid any unwanted reactions! <\/p>\n\n\n\n<p>Studies show that supplementing with high vitamin D content is very effective in improving sexual function and increasing testosterone levels in men. Magnesium also can increase testosterone and also helps the body manage stress.<\/p>\n\n\n\n<p><em>Get clinically proven <a href=\"https:\/\/andsons.com.my\/shop\/erectile-dysfunction\" class=\"rank-math-link\">testosterone boosting supplements<\/a>  today. All, of our medications are registered with the Ministry of Health (MOH) and prescribed by licensed doctors. If you aren\u2019t sure of the issue, don\u2019t worry! We can help you figure out why and offer the right treatments that can help too.<\/em><\/p>\n\n\n\n<h2 id=\"h-5-avoid-using-products-that-have-xenoestrogen\"><strong>5. Avoid Using Products That Have Xenoestrogen&nbsp;<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img src=\"https:\/\/miro.medium.com\/max\/1012\/0*gnOWRZSPWZTWbWua.\" alt=\"Plastics, Hormones, and Infertility | by Adam Simonini | Medium\"\/><\/figure><\/div>\n\n\n\n<p>Xenoestrogen is a type of chemical that is known as the \u2018endocrine disruptors\u2019, which can impact our hormonal balance negatively. Xenoestrogen comes in the form of sulfates, phthalates and parabens, and can be found in most personal care products like shampoos, lotions, and deodorants.&nbsp;<\/p>\n\n\n\n<p><strong>Some of the Xenoestrogen chemicals to be aware of are:&nbsp;<\/strong><\/p>\n\n\n\n<ul><li>BPA (Bisphenol-A)<\/li><li>Sulfates &amp; derivatives<\/li><li>Phthalates<\/li><li>Parabens<\/li><li>Triclosan<\/li><li>Dioxins<\/li><li>Ureas<\/li><li>Petroleum jelly or Vaseline<\/li><li>Mineral oil &amp; paraffin wax<\/li><li>Fragrance or \u201cparfum\u201d<\/li><\/ul>\n\n\n\n<p>That is why you must choose your products wisely. By making simple changes and opting for natural chemical-free products you can have an improved and better hormonal balance and fertility.&nbsp;<\/p>\n\n\n\n<h2 id=\"h-6-exercise-regularly-and-stay-active\"><strong>6. Exercise Regularly and Stay Active<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https:\/\/www.mensjournal.com\/wp-content\/uploads\/2018\/02\/home-workout.jpg?w=900&amp;quality=86&amp;strip=all&amp;iswp=1\" alt=\"At-home workout\"\/><\/figure>\n\n\n\n<p>Exercise is one of the most effective ways to not just increase testosterone levels but keep your overall health intact. Engaging&nbsp; in any form of physical activity is good as all forms of exercises can increase testosterone production. <\/p>\n\n\n\n<p>For the best outcome, do focus more on muscle building and strength training. This is because our muscle requires testosterone to build, so by doing strength exercises you can improve testosterone and muscle mass as you age.&nbsp;<\/p>\n\n\n\n<h2 id=\"h-7-eat-a-well-balanced-diet-rich-in-protein\"><strong>7. Eat a Well Balanced Diet Rich in Protein<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https:\/\/images.squarespace-cdn.com\/content\/v1\/57ed4d98197aea53a08b794e\/1555025284045-KR8N4QIOZ94T55WYDQM3\/ke17ZwdGBToddI8pDm48kANPycS1xMmB2DHMj7XKyEhZw-zPPgdn4jUwVcJE1ZvWQUxwkmyExglNqGp0IvTJZUJFbgE-7XRK3dMEBRBhUpzOeqS1g1ZYcZbvsTb-QQc_fimOWPjSeSh4xRIcQ1fETOzVZDfe4pqhvyCp_gm1wMU\/high+protein.jpg\" alt=\"High Protein Diet Side Effects \u2014 Radiance Wellness Spa Diana Ralys Skin  Health\"\/><\/figure>\n\n\n\n<p>You know they say you are what you eat, therefore pay more attention to your diet and daily food intake. Overeating and too much processed food can disrupt your testosterone levels. Instead eat healthy hearty meals that are rich in vitamins and protein. Protein can aid in fat loss, which can help increase testosterone levels and overall health.&nbsp;<\/p>\n\n\n\n<p><strong>Some of the best testosterone-boosting foods are:<\/strong><\/p>\n\n\n\n<ul><li>Tuna fish<\/li><li>Oyster<\/li><li>Beef<\/li><li>Beans<\/li><li>Salmon<\/li><li>Almond<\/li><li>Onions<\/li><li>Eggs<\/li><\/ul>\n\n\n\n<p>Again, your diet plays a huge role in your testosterone production so eat healthy. Foods that are rich in magnesium and zinc can help boost testosterone levels by removing estrogens in our body. It is also best to avoid sugary and oily foods as they can disrupt hormonal balance.<\/p>\n\n\n\n<h2 id=\"h-8-snack-on-some-pomegranate\"><strong>8. Snack on Some Pomegranate<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https:\/\/spy.com\/wp-content\/uploads\/2019\/03\/shutterstock_560360356.jpg?w=958&amp;h=599&amp;crop=1\" alt=\"Pomegranate Skin Care: Smooth, Protect and Heal With Antioxidants | SPY\"\/><\/figure>\n\n\n\n<p>Pomegranate is an ancient old kept secret for better sex life. A cult symbol of fertility and sex, pomegranate can reduce the production of stress hormone like cortisol, which in return helps increase sex hormones including testosterone. <\/p>\n\n\n\n<p>Plus, pomegranate can also lower your blood pressure, ease off your mind and put you in a better mood for a great sex! So, start your day with a glass of this ancient seedy fruit\u2019s juice and watch your sex life take a huge turn.<\/p>\n\n\n\n<h2 id=\"h-10-lastly-stay-positive-and-don-t-stress-much\"><strong>9. Stay Positive and Don\u2019t Stress Much&nbsp;<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img src=\"https:\/\/image.freepik.com\/free-photo\/happy-man-with-newspaper_23-2147694656.jpg\" alt=\"Ways To Increase Testosterone \"\/><\/figure><\/div>\n\n\n\n<p>In our ways to increase testosterone levels list is to have a stay calm and not stress out much. Stress increases cortisol which in return reduces testosterone. An increase in cortisol level can also lead to weight gain, depression and affect your overall well being. So, for optimal health, remember to stay positive and happy. Keep your body active by regularly exercising and getting good sleep. Cuz after all, it is a healthy mind that leads to a healthy body.<\/p>\n\n\n\n<h2><strong>10. Avoid the use of alcohol<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/thumbs-prod.si-cdn.com\/86KTIGYf7c9jT126fk__-BpR9ic=\/800x600\/filters:no_upscale()\/https:\/\/public-media.si-cdn.com\/filer\/b0\/2e\/b02e16a5-83a9-43c4-b278-6872338e9149\/42-23854528.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Studies have revealed that excessive alcohol use can be linked to the low levels of testosterone present in the body.<\/p>\n\n\n\n<p>Research done by the National Institute of Alcohol Abuse and Alcoholism has proven that <a href=\"https:\/\/pubs.niaaa.nih.gov\/publications\/arh25-4\/282-287.htm\">alcohol directly impacts the hormones and glands involved in male reproductive health.<\/a><\/p>\n\n\n\n<h2><strong>Testosterone Boosting Foods<\/strong><\/h2>\n\n\n\n<p>Having a regular intake of testosterone boosting foods is a sure shot way to naturally boost your levels.&nbsp;<\/p>\n\n\n\n<ol><li>Honey<\/li><\/ol>\n\n\n\n<p>Honey contains boron, a naturally occurring mineral. Studies have revealed that this mineral is immensely helpful in increasing testosterone levels by increasing luteinising hormone level. It can also help in building strong bones and muscles. Regular intake of honey also, to a certain extent, helps in improving muscle coordination and mental clarity.<\/p>\n\n\n\n<ol start=\"2\"><li>Garlic<\/li><\/ol>\n\n\n\n<p>Garlic helps in lowering the amount of cortisol mainly because it contains a compound called allicin. Cortisol is secreted by the adrenal glands, where testosterone is produced.<\/p>\n\n\n\n<p>When your body is under stress, the adrenal glands produce high levels of cortisol impacting the various bodily functions. Excess levels may negatively impact the secretion of testosterone in the body.<\/p>\n\n\n\n<p>Garlic acts as a cortisol level reducer, thereby automatically improving testosterone levels especially if taken raw or cooked at low temperature.<\/p>\n\n\n\n<ol start=\"3\"><li>Eggs<\/li><\/ol>\n\n\n\n<p>Eggs are a complete source of nutrition that contains Vitamin D, protein, cholesterol and Omega-3 fatty acids. Eggs help to naturally boost testosterone levels since they contain all the essential ingredients for testosterone production.<\/p>\n\n\n\n<ol start=\"4\"><li>Oysters<\/li><\/ol>\n\n\n\n<p>Oysters contain abundant amounts of zinc that is considered helpful in the production of testosterone.<\/p>\n\n\n\n<ol start=\"5\"><li>Almonds<\/li><\/ol>\n\n\n\n<p>These wonderful nuts contain the mineral zinc, which is known to boost up the level of testosterone in the body. If your zinc levels are low, it could cause your pituitary gland to not secrete some key hormones that are further required for testosterone production.<\/p>\n\n\n\n<p>By regularly consuming foods rich in zinc, you can ensure that your body produces enough testosterone.<\/p>\n\n\n\n<ol start=\"6\"><li>Spinach<\/li><\/ol>\n\n\n\n<p>Often considered as a superfood, this is a natural source of the mineral magnesium. This mineral is known to boost the levels of testosterone in the blood. Spinach is also rich in Vitamin B6 which is known to have a role in testosterone production.<\/p>\n\n\n\n<ol start=\"7\"><li>Lemons<\/li><\/ol>\n\n\n\n<p>Like garlic, lemons are an excellent food to increase testosterone levels in the body by reducing the amount of cortisol. Additionally, lemons are also an excellent source of Vitamin A that helps produce adequate testosterone amounts in the body.<\/p>\n\n\n\n<ol start=\"8\"><li>Porridge Oats<\/li><\/ol>\n\n\n\n<p>Oats are a wonderful source of Vitamin B. Studies have shown that Vitamin B directly impacts the production of testosterone in the body. Oats are also an excellent source of Vitamin B6, which can suppress oestrogen production, thereby increasing the levels of testosterone naturally in the body.<\/p>\n\n\n\n<ol start=\"9\"><li>Salmon<\/li><\/ol>\n\n\n\n<p>This seafood is an excellent source of Omega-3 fatty acids and nutrients such as magnesium and Vitamin B that helps to increase the testosterone levels in the body.<\/p>\n\n\n\n<p>Also check out the <a href=\"https:\/\/andsons.com.my\/blog\/best-foods-for-sex\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">11 best foods for sex<\/a> that can increase your libido for a healthy sex life, which can improve your emotional and physical well-being.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\"><\/span> <span class=\"rt-time\">7<\/span> <span class=\"rt-label rt-postfix\">minute read<\/span><\/span> Testosterone is the primary hormone and the most important sex hormone produced in men by the testicles. Apart from improving                        <\/p>\n<p class='mauer-post-author text-left'>Written by: andSons Editorial Team, Reviewed by: <a href=\"https:\/\/andsons.com.my\/medical-team\/dato-dr-zulkifli\" target=\"_blank\" rel=\"noopener\">Prof Dato Dr Zulkifli MD Zainuddin<\/a><\/p>\n\t\t<div class=\"more-link-holder\">\n\t\t\t<a class=\"more-link\" href=\"https:\/\/andsons.com.my\/blog\/ways-to-increase-testosterone-levels\"><span class=\"more-link-span\">read<\/span><svg version=\"1.1\" class=\"mauer-narrator-svg-arrow\" xmlns:cc=\"http:\/\/creativecommons.org\/ns#\" xmlns:inkscape=\"http:\/\/www.inkscape.org\/namespaces\/inkscape\" xmlns:sodipodi=\"http:\/\/sodipodi.sourceforge.net\/DTD\/sodipodi-0.dtd\" xmlns:rdf=\"http:\/\/www.w3.org\/1999\/02\/22-rdf-syntax-ns#\" xmlns:svg=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:dc=\"http:\/\/purl.org\/dc\/elements\/1.1\/\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"-255 334 62 36\" style=\"enable-background:new -255 334 62 36;\" xml:space=\"preserve\"><g transform=\"translate(0,-952.36218)\"><path d=\"M-193.2,1303.7l-16-17c-0.4-0.4-1-0.4-1.4,0c-0.4,0.4-0.4,1,0,1.4l14.4,15.3H-254c-0.6,0-1,0.4-1,1c0,0.6,0.4,1,1,1h57.7 l-14.4,15.3c-0.4,0.4-0.3,1.1,0,1.4c0.4,0.4,1,0.4,1.4,0l16-17C-192.9,1304.6-193,1304-193.2,1303.7L-193.2,1303.7z\"><\/path><\/g><\/svg><\/a>\n\t\t<\/div>","protected":false},"author":5,"featured_media":2356,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":[],"categories":[19],"tags":[49,46,48,50,47,51,45],"jetpack_featured_media_url":"https:\/\/andsons.com.my\/blog\/wp-content\/uploads\/2021\/02\/deon-black-WenxdxnTs0o-unsplash.jpg","_links":{"self":[{"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/posts\/2005"}],"collection":[{"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/comments?post=2005"}],"version-history":[{"count":15,"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/posts\/2005\/revisions"}],"predecessor-version":[{"id":3060,"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/posts\/2005\/revisions\/3060"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/media\/2356"}],"wp:attachment":[{"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/media?parent=2005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/categories?post=2005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/andsons.com.my\/blog\/wp-json\/wp\/v2\/tags?post=2005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}