Here are 4 evidence-based best ways to increase testosterone levels.
1. Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
2. Get Plenty of Restful, High-Quality Sleep
One study calculated that for every additional hour per night of sleep you get, testosterone levels rise 15% higher. Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.
3. Take Vitamin and Mineral Supplements
Zinc and vitamin B supplements boosts testosterone in athletes and those who are deficient in zinc. Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed. Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.
4. Eat Protein and Fat
What you eat has a major impact on testosterone as well as other hormone levels. Eating enough protein can help maintain healthy levels and aid in fat loss. A diet based mainly on whole foods is best, with a healthy balance of fat and protein.