Best Testosterone Booster for Men Why TestoPrime is the Top Choice for Libido, Performance, and Vitality

Testosterone Therapy: What Men Need to Know About Low T and TRT Treatment Los Angeles Times

Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Testosterone plays a huge role in athletic performance and how successful athletes are in sports. Research shows that competition also seems to spike testosterone levels (36). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. However, carbs are your body’s primary source of energy and one of the most important macronutrients you should be consuming – especially for optimizing testosterone.

But, you usually don’t need a supplement unless you have a vitamin deficiency. (It’s always best to talk to your doctor before taking one, especially when you have existing medical conditions or take medications). Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds. A small study of healthy young men showed that their T levels dropped by 10 to 15 percent when they only slept for five hours a night. Speak to a doctor before taking supplements, however, especially if you have an existing health condition. And avoid steroids, which have been linked to sleep problems like reduced total sleep time and more nighttime awakenings. Losing weight is hard to do at the best of times, but low testosterone can cause weight gain, especially belly fat, so be extra vigilant about your diet, exercise, and sleep.

There are tons of supplements out there promising to give your testosterone a boost, but Dr. El-Zawahry says most lack scientific evidence showing that they actually work. Generally avoiding smoking, taking drugs, and drinking alcohol will improve your testosterone. The impact varies depending on the individual, their age, size, and how physically fit they are.

In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). It’s no surprise that being overweight has negative consequences on your body’s ability to support high testosterone levels (1). There’s some evidence that zinc and vitamin D3 may help raise T levels minimally, Dr. Brahmbhatt says.

Additionally, increasing your testosterone to optimal levels may increase muscle mass and strength. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth. People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. Testosterone affects many aspects of your health, from sexual function to disease risk. You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency.

This drop can lead to a variety of issues, including erectile dysfunction, low energy, reduced muscle mass, and overall decline in vitality. That’s where natural testosterone boosters like TestoPrime come in — providing a safe, effective, and sustainable way to address these concerns without the need for synthetic hormones or prescriptions. A deficiency in zinc can lead to decreased testosterone levels, which can negatively impact muscle growth, energy, and sexual health.

This is especially true for athletes or men who engage in weight lifting. In 2025, clinics like AlphaMan, a men’s health center specializing in hormone optimization, trembolona y testosterona ciclo (navigate to this site) are rethinking how testosterone therapy fits into modern masculinity. Because when it comes to low testosterone, the stakes extend far beyond the gym. Even high-performing men balancing careers, families, and fitness can find themselves battling unexplained fatigue, diminished focus, low libido, and persistent sluggishness despite adequate rest. Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. The hormone’s low levels can impact physical performance and quality of life.

There aren’t necessarily any magic foods that will raise your levels, however. Dr. El-Zawahry says omega-3 fatty acids, found in fatty fish like salmon, have been shown to help with testosterone synthesis. There’s also some evidence certain nutrients in eggs, garlic, broccoli, and Brussels sprouts can have a positive influence on testosterone, but it’s not like they’re magic bullets for low T. Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you (the “normal” range is a gigantic 264 to 916 mg/dL.

A two-month study from India reported that young males given a supplement containing cocoa seeds increased testosterone levels compared to those given a placebo (inactive supplement), who had no increase. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. Other research suggests that several herbal supplements could also help support healthy testosterone levels, including saw palmetto, ginger, and ashwagandha. In adult males, healthy levels are important for general health, including disease risk and sexual function.

So, what does a diet that supports higher or healthier testosterone levels look like? Ahead, six eating tips that hormone and holistic health experts recommend for keeping your T humming along. For example, this 2003 paper showed that when researchers decreased subjects’ testosterone levels from average (600 ng/dl) to below average levels (300 ng/dl), they saw a dramatic 36% increase in fat mass. Hit the gym and you could definitely see your testosterone levels get swole. One study (16) found that people who exercised regularly had remarkably higher levels of testosterone. High levels of stress can ramp up your appetite, leading to weight gain (11)—and the accompanying body fat isn’t good for your health. When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate.