How to Increase Testosterone Levels: Do Natural Remedies Work?

You can also take some steps in your daily life to support your testosterone levels. Like with dietary changes, these tips probably won’t boost your testosterone above the normal level, but they can prevent a deficiency and make you feel better. Try making these changes to try and increase your natural testosterone levels.

1. 1
   Exercise regularly to boost testosterone production. Both aerobic and strength-building exercises have a positive effect on your testosterone levels. Try to get some physical exercise each day to release more testosterone. ^[16]

   • The general recommendation is to get 150 minutes of moderate exercise per week. You can divide that into 30 minutes 5-7 days per week. ^[17]
   • More intense exercise isn’t associated with higher testosterone levels, so don’t worry about trying to work out harder. ^[18]
2. 2
   Lose weight if you have to. Overweight males tend to have lower testosterone levels, so you may have to lose weight. Talk to your doctor to discuss an ideal weight for yourself, then design a diet and exercise regimen to reach and maintain that weight. ^[19]

   • Following a healthy diet and exercising regularly can all help you lose weight, so boosting testosterone production can also support a healthy weight.
3. 3
   Reduce stress in your daily life. While we all feel stress, consistent stress can interfere with your body chemistry and lower your testosterone levels. ^[20] If you’re regularly stressed or overwhelmed, then taking steps to relax can make a big difference. If you have trouble reducing your stress, then speaking with a professional therapist might be very helpful.

   • Some relaxation exercises that might help include meditation and deep breathing activities. Try to spend 15-20 minutes on these activities each day.
   • Enjoying yourself is another good way to reduce stress. Make time each day for your hobbies and things you like.
4. 4
   Get plenty of sleep each night. Sleep also helps regulate your hormone production, so an inconsistent sleep schedule can throw off your testosterone levels. ^[21] Try to get a normal 7-8 hours each night to support your body chemistry and maintain your testosterone production.

   • If you regularly have insomnia, try to relax before bed. Shut off your phone, TV, and computer. Do relaxing activities like meditating, reading, listening to soft music, or taking a bath to get ready for bed.
   • Sleep apnea is a potential cause for low testosterone because it causes poor sleep. In you normally wake up tired or snore excessively, get tested for sleep apnea. ^[22]
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Testosterone replacement therapy is the accepted treatment for low testosterone, so if your lifestyle steps don't raise your testosterone, your doctor will suggest one of the following therapies for you. There are several methods of testosterone therapy, so the type that you use depends on what your doctor thinks is best for you. Any of these treatments should bring your testosterone levels back to where they should be.

1. 1
   Give yourself testosterone injections every 2 weeks. This requires an injection into your muscle every 10-14 days. ^[23] You'll probably have to return to the doctor's office for these injections, but you can also get syringes to inject yourself at home. This is an effective treatment, but not the best if you don't like injections or needles. ^[24]

   • If you inject the testosterone yourself, always look at the syringe before using it. If the liquid looks cloudy or you see any particles in it, don't use the syringe.
   • Unless directed otherwise, store the syringes at room temperature.
2. 2
   Apply testosterone patches or gel so your body absorbs it. This is a less invasive type of hormone therapy. With a gel or patch, the testosterone will pass through your skin and enter your body. Apply the medication exactly according to your doctor's directions so you don't take too much. ^[25]

   • If you use gel, make sure another person doesn't rub against it. They could accidentally receive a hormone dose if it gets on their skin.
3. 3
   Place testosterone pellets under your skin for a less frequent treatment. With a pellet treatment, your doctor will insert a small pellet containing testosterone under the skin on your hip, back, or buttocks. This pellet dissolves slowly and releases hormones over several months. This is a low-maintenance treatment because you'll only need to replace the pellet every 3-6 months, so it's helpful if you have trouble sticking with a treatment schedule. ^[26]
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