Save 20% On Your First Autoship Order

Online since 2002 |   866-316-0162

Articles and News

Natural Ways to Boost Testosterone: What Really Works

Natural Ways to Boost Testosterone: What Really Works
Kevin Cleary

Key Takeaways: 

  • Eating a diet rich in protein, zinc, and vitamin D can help boost testosterone.
  • Strength training and muscle building can also improve testosterone levels.
  • Getting better sleep for longer periods can help naturally increase testosterone hormone levels.
  • Consider using supplements that include fish oil, whey protein, magnesium, or D3.
  • Avoid excessive alcohol intake and products that may have estrogen-like chemicals, and visit HPFY for all your necessary supplements to boost testosterone levels naturally.


Unfortunately for men, we experience a slow decline of the hormone testosterone after the age of 30. Testosterone is a hormone that can boost muscle, burn body fat, and even increase your libido and improve everyday life. This decline in testosterone can lead to negative health effects such as heart disease, type II diabetes, reduced muscle mass, and a decrease in sexual drive. The good news is there are natural ways to boost testosterone levels through exercise, diet, and sleep. In fact, there was a 2016 study cited by the National Institute of Health that cast doubt on the benefits and safety of testosterone replacement products. Let's see if I can shine a light on naturally improving your testosterone levels.

Natural Ways To Boost Testosterone

  1. Your Testosterone Diet

    By eating the proper foods, you can increase your testosterone levels naturally. So, which foods increase testosterone the most? When looking to naturally increase testosterone levels, change your diet to include:

    • Dietary fat: No, we're not talking about scarfing down Big Macs here; what we're talking about is quality monounsaturated fats such as olive oil, almonds, and avocados. Also, quality saturated fats from red meat, egg yolks, and dark chocolate should be introduced. 
    • Eat testosterone-boosting foods: Try eating foods with Testofen (an extract of fenugreek) or zinc. A zinc deficiency has been associated with suppressed testosterone levels. Introduce mollusks to your diet since they can have almost five times the recommended daily allowance of zinc!! Another great testosterone-boosting supplement is vitamin D. A study published in the Journal of Clinical Endocrinology showed a relationship between levels of vitamin D and testosterone levels in men.
    • Onions and garlic: Yeah, they stink, but both can raise hormone levels that trigger the body's natural production of testosterone. They contain high levels of natural plant chemicals called flavonoids.
    • Protein, protein, protein: A diet that includes lean beef, chicken, fish, and eggs can help increase testosterone levels naturally, as is tofu, nuts, and seeds. It would help if you tried to consume about 5-6 ounces per day. Fatty fish like salmon or tuna can also include vitamin D, which is crucial for testosterone production.
    • Magnesium: This mineral helps prevent a protein from binding with testosterone, resulting in more usable testosterone for the body. Maybe Popeye was right since spinach is loaded with magnesium, as are almonds, cashews, and peanuts.
  2. Exercise Regularly

    Just changing your diet may not get you to the testosterone-boosting level you're searching for. In that case, how to naturally increase testosterone? Regularly exercising properly can help your body naturally produce testosterone. It would help if you focused your workouts on exercises that can boost your testosterone fast by increasing your muscles. You can try:

    • Exercise that boosts muscle mass.
    • Cardio exercises don't boost testosterone as much as muscle-building exercises.
    • Multi-joint exercises such as squats, bench presses, rowing, and pull-ups/chin-ups are great at building testosterone since they target large muscle groups.
    • Muscle mass can be increased using weights or resistance bands.
    • Protein-rich supplements can be consumed after workouts to build muscle mass. Protein shakes can be a good option.
  3. Get Your Sleep!! 

    Unfortunately, for most adults, getting a good night's sleep is a pipe dream. This lack of sleep can adversely affect hormone and chemical levels in the body. One study in 2011 at the University of Chicago found that testosterone levels can drop in men who didn't get enough sleep. This study found that men who slept for eight nights of restricted sleep (only five hours) in contrast to regularly sleeping 10 hours per night for three nights had a drop in testosterone levels by 15%. 

Top Testosterone Boosting Supplements and Test Kits

Force Factor Test X180 Boost Testosterone Booster Dietary Supplement
Force Factor Test X180 Boost Testosterone Booster Dietary Supplement

When to Seek Medical Attention

Obviously, you should consult your physician before starting any exercise program or supplement routine. If you think your lower testosterone levels are affecting your everyday life, you should check with your urologist to see if lower testosterone levels are the culprit. Low testosterone can occur at any age and can negatively affect everything from sexual libido to bone growth. 



Disclaimer: All content found on our website, including images, videos, infographics, and text were created solely for informational purposes. Our reviewed content should never be used for the purpose of diagnosis or treatment of any medical conditions. Content shared on our websites is not meant to be used as a substitute for advice from a certified medical professional. Reliance on the information provided on our website as a basis for patient treatment is solely at your own risk. We urge all our customers to always consult a physician or a certified medical professional before trying or using a new medical product.


HPFY Kevin Cleary

Kevin Cleary

Kevin Cleary has been a Health Products For You contributor for many years and has a degree in marketing. His health and wellness journey has a very personal meaning and has guided him in his content writing for HPFY.

In 2006, ...

Continue reading

Trending Articles

How To Increase Iron Levels Quickly

HPFY Staff Writer

It’s a question that must have puzzled you like many others. Iron is essential in hemoglobin production and its inadequate levels can negatively impact your health. Dive into this informative article to explore top iron-rich foods that can help you fight iron deficiency.

10 Best Coccyx Cushions for Tailbone Pain

HPFY Staff Writer

If you're like most people, you spend about 8 to 10 hours sitting every day. However unhealthy, it is part of life for many, and can cause tailbone pain. Coccyx cushions can help alleviate this pain. Click to read more and find the perfect coccyx cushion for your tailbone pain.

5+ Best Adult Diapers for Fecal Incontinence

HPFY Staff Writer

Dealing with fecal incontinence can be challenging, but you're not alone. Read this article and navigate through discreet and effective solutions that help you manage fecal incontinence and let you live life on your terms with confidence and comfort.

Top 5 Best Reviewed Nebulizers of 2024

HPFY Staff Writer

Need an effective and affordable nebulizer? Look no further, in this article we offer 5 of our best reviewed nebulizers that are loved by our customers. Click to read more and find the perfect nebulizer for all your respiratory needs.

10 Best Penis Pumps For Erectile Dysfunction

HPFY Staff Writer

For anyone dealing with erectile dysfunction, penis pumps serve as a great way to manage it. But with so many products available, determining the best one for your needs can be challenging. To assist you in refining your choices and making an informed decision, here are our top 10 options, recognized for their effectiveness and safety.