How to increase testosterone during puberty

Its Time to Eat Right: 6 Important Testosterone Boosting Foods Men’s Health Clinics

Your provider might recommend taking vitamin D supplementation to boost your testosterone if you have low vitamin D levels. Strength training (also called weightlifting or resistance training) and high-intensity interval training (HIIT) can rapidly increase circulating testosterone levels. Randomized controlled trials have found T-levels increase immediately after intense exercise and return to normal within 30 minutes. Please continue reading to learn about some of the symptoms of low testosterone (low T) and how to increase testosterone levels naturally. While these findings are promising, further research, particularly clinical trials, is necessary to validate these effects in humans.

As a staff writer at InsideTracker, who delves deep into the world of health and wellness, translating complex scientific insights into engaging and actionable content for readers. With a passion for proactive health management, they are dedicated to empowering individuals with the knowledge. Enclomiphene has the same mechanism of action as clomiphene, and can be prescribed from a compounding pharmacy. Due to shortages of clomiphene lately, we have been using Enclomiphene with our male patients with equally great results.

Topo et al, “The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats.” 2009. More research is needed on diet and testosterone, but the two appear to be linked. Research has shown that longer rest periods — of around 120 seconds — between sets are better for raising testosterone. This makes sense as the longer you give yourself to recover, the more weight you’ll be able to lift.

“Anything that negatively affects sleep, such as shift work, sleep apnea, or stress, will negatively affect testosterone production,” Dr. Bajic says. CPAP is a device that you wear on your face at night that can help you breathe and sleep better. Sleeping better also helps energize you during the day so that weight loss is easier.

The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels. The best diets are ones that include mostly whole foods and offer a healthy balance of fats, carbohydrates, and proteins. Eating a healthful and nutritious diet can keep all hormone levels in the body balanced and promote optimal long-term health. Low levels of testosterone also affect sexual function, causing reduced sex drive, fewer erections, and infertility. The key to a healthy diet when trying to elevate your testosterone levels is avoiding refined, simple carbohydrates, like the ones found in chips and other junk food.

This may be because the chemical compounds in honey help cut back on damage to the Leydig cells, which are the testicular cells responsible for producing testosterone. Research suggests that testosterone levels could be related to dietary fat intake. A 2019 study found that men with overweight and obesity who consumed meals high in fats experienced steep declines in testosterone in the hours after the meal. Some research shows that supplementing with I3C may reduce the risk of hormone-driven cancers, especially prostate and breast cancers, by balancing levels of testosterone, estrogen, and progesterone. A 2024 study from Japan involving 1,545 older males reported that those who ate higher amounts of fatty fish had higher levels of testosterone. The Mayo Clinic reports that TRT can help men with hypogonadism. The results are not as clear with men who have normal levels of testosterone steroid shots or older men with decreasing testosterone levels.

It’s often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. And while life is always going to be stressful, you can take steps to reduce stress you may be feeling. Men aren’t the only ones who may benefit from testosterone boosters. A main concern with supplements is that they aren’t regulated by the FDA the same way drugs are. That means there’s no guarantee of how powerful the active ingredients are or if the products even contain what they say they do.

In adults, a healthy level of testosterone is important for general health and wellbeing, helps to minimise the risk of disease, and can improve sexual function and body composition. If necessary, a teen’s healthcare provider may recommend testosterone replacement therapy (TRT) medications to treat adolescent low testosterone so pubertal changes can proceed. Medications can be one of the most effective ways to boost testosterone. Maintaining a healthy diet, exercising, avoiding smoking and excessive alcohol, and managing stress are key to preventing these conditions and supporting healthy testosterone levels. Obesity is directly linked to lower testosterone levels, making weight management critical to men’s health. In general, people with obesity are at risk for a high number of chronic health conditions, many of which may impact testosterone and other hormones.

A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. Foods and drinks canned or packaged in plastic can impact hormone levels. Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, which may increase the body’s testosterone level.