Taking zinc may be effective among people with low zinc or testosterone levels, or those who are currently in stressful training. Furthermore, research published in 2020 found that taking 3 grams of D-aspartic acid did not affect testosterone levels in humans, while taking 6 grams appeared to reduce its levels (7). There’s also concern about an overall drop in testosterone levels in the United States. A 2019 analysis of supplements warns of fake reviews, placebo effects, and potentially dangerous ingredients. An article in the Journal of Andrology identified that masturbation increases testosterone. Protein supplements for boosting testosterone are available for purchase here. Other studies using similar dosages have found no effect (21, 22, 23, 24). Testosterone levels fall in men as they age. Lower testosterone is natural as you age. After taking 5 grams per day for 3 months, the participants experienced a 10–22% increase in testosterone levels. Exercise can help maintain healthy testosterone levels in both males and females. The Best Mattresses for Side and Stomach Sleepers. Fenugreek may also be helpful if you feel your sex drive is on the wane, as other research has found it can boost libido. Meditation, therapy, deep breathing, and other stress management techniques may help. According to an article in the Journal of the International Society of Sports Nutrition, diets that are high in protein, especially relative to carbohydrates, may raise testosterone levels. Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D. 5. Fenugreek is another popular herb-based option. While these natural testosterone boosters are unlikely to cure severely low testosterone or other endocrine system issues, they may help a person maintain healthy testosterone levels, especially as they age. The supplements aim either to increase testosterone or related hormones directly, or prevent the body from converting testosterone into estrogen. In a 2013 study, athletic men with healthy testosterone levels followed a 28-day weight lifting routine. In one study, the rats’ testosterone levels nearly doubled. Here are 8 natural ways to increase testosterone levels, backed by science. It’s mainly produced in men by the testicles. Natural Testosterone Boosters. Get enough potassium, which aids in testosterone synthesis. One study found that taking D-aspartic acid for 12 days may boost the production of luteinizing hormone and testosterone. Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It's a natural testosterone booster because it plays a crucial role in hormone production. Some men have a lower than normal testosterone level without signs or symptoms. When production of testosterone drops or ceases, a…, There are many ways to improve your sexual performance. Talk to a doctor about the best options for feeling better and improving long-term health, especially if home treatments do not work. Vitamin D is an important vitamin that may boost testosterone levels, especially if your vitamin D levels are deficient. Magnesium supplementation can help return testosterone levels to normal if the cause of the decrease is a deficiency. Is Low Testosterone Dangerous to Your Health? We include products we think are useful for our readers. One study in rats has suggested it may also boost testosterone (14). Men over 50 and other people with low testosterone levels can experience significant benefits when taking testosterone boosters. If a doctor agrees that low testosterone is the problem, they may recommend testosterone injections. Vitamin D exposure in the testes increased testosterone levels in both groups. Overall, research into whether D-aspartic acid can help people with low testosterone or impaired sexual function appears inconclusive. 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