4 Tips to Help Raise Your Testosterone Levels Naturally

Janet Tiberian Author
By Janet Tiberian, MA, MPH, CHES
November 13, 2018

natural ways to improve testosterone levels relaxation

Low testosterone, commonly referred to as low T, can cause a wide range of health issues for both men and women. It’s tied to erectile issues and difficulty concentrating in men, as well as low libido, fertility problems, weight gain, muscle and bone loss, depression, osteoporosis and type 2 diabetes in both men and women.

“Low T is relatively common problem that can lead to a wide range of health issues. For the most part, it’s considered a men’s health issue, but it also affects women,” says Dr. Andrea Klemes, chief medical officer, MDVIP. “Testosterone replacement therapy (or TRT) is a possible treatment, but risks exist.”

Testosterone assists in the production of red blood cells. In fact, if your testosterone is low, you run the risk of anemia. Although TRT helps your body create red blood cells, it can make too many, causing your blood pressure to rise and blood clots to develop – a combination that can lead to a stroke.

If you’re concerned about your testosterone level but not a candidate for or interested in TRT, there are a few ways that may help raise it naturally, such as eating certain foods. You can also try:

Exercise: One of the easiest ways to raise testosterone is to strength train. Studies have found higher testosterone levels among people who work out regularly. High intensity interval training also can help. Make sure you talk to your doctor before beginning an exercise program.

Relax: It’s important to manage your stress. When your body is stressed, it releases cortisol, hormone that helps your body handle stress, but lowers testosterone. When feel pressured or had a rough day, try going for a long walk, meditating or watching a funny television show to help ease your stress.

Vitamin D: One of vitamin D’s many functions is maintaining testosterone levels. Your doctor will recommend taking a supplement if you need it. Otherwise, getting a daily dose of sunshine or eating foods high in vitamin D like eggs, dairy products and green leafy vegetables can help.

Sleep: Testosterone is secreted during the REM phase of sleep, making sufficient, quality sleep an important part of managing testosterone levels. Sleep disturbances such as insomnia or sleep apnea interfere with the production of testosterone and raise cortisol levels, a hormone known to lower testosterone levels. If you’re not getting seven to eight hours of quality sleep most nights, talk to you doctor.

Managing your hormones is not easy. But your primary care physician may be able to help. Need a primary care physician? Check out MDVIP, a nationwide network of primary care doctors who focus on personalized medicine and prevention and have the time to develop close, doctor-patient relationships. Find a physician near you and begin your partnership in health »    

About the Author
Janet Tiberian Author
Janet Tiberian, MA, MPH, CHES

Janet Tiberian is MDVIP's health educator. She has more than 25 years experience in chronic disease prevention and therapeutic exercise.

View All Posts By Janet Tiberian, MA, MPH, CHES
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