What Are the Best Natural Remedies for Low Testosterone?

What Are the Best Natural Remedies for Low Testosterone?

Low testosterone levels can have a significant impact on a man’s overall health and well-being. It can lead to fatigue, decreased sex drive, weight gain, and even depression. While there are medical treatments available, many men prefer to explore natural remedies first. In this blog, we will discuss the best natural remedies for low testosterone.

Exercise regularly

Regular exercise can play a significant role in naturally boosting testosterone levels. Here are some exercises that can be beneficial for individuals looking to support healthy testosterone levels:

  1. Strength Training

Resistance exercises such as weightlifting, bodyweight exercises, and resistance band workouts can help stimulate the production of testosterone. Focus on compound movements like squats, deadlifts, bench presses, and pull-ups, as they engage multiple muscle groups and promote anabolic hormone release.

  1. High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense activity followed by periods of rest or lower-intensity exercise. HIIT has been shown to be effective in increasing testosterone levels and improving overall cardiovascular fitness.

  1. Sprinting

Incorporating sprinting or other forms of high-intensity sprint interval training can help elevate testosterone levels. Short, intense bursts of sprinting followed by rest periods can be an effective way to stimulate hormonal responses.

  1. Compound Movements

Exercises that engage multiple muscle groups simultaneously, such as squats, deadlifts, and overhead presses, can help trigger the release of testosterone and growth hormones.

  1. Circuit Training

Structuring workouts in a circuit format, where you move quickly from one exercise to the next with minimal rest in between, can help elevate heart rate and promote hormonal responses.

  1. Calisthenics

Bodyweight exercises like push-ups, pull-ups, and dips can be effective for stimulating testosterone production, especially when performed with intensity and in a progressive manner.

  1. Yoga and Mind-Body Practices

While not typically associated with high-intensity exercise, mind-body practices like yoga and tai chi can help reduce stress and cortisol levels, which in turn can support healthy testosterone production.

It’s important to note that individual fitness levels and health conditions should be taken into consideration when starting a new exercise regimen.

Get enough sleep

Sleep is crucial for testosterone production. Aim for 7-8 hours of sleep per night. Create a relaxing bedtime routine and avoid electronics before bed.

Reduce stress

Stress can lower testosterone levels. Practice stress-reducing techniques such as meditation, deep breathing, or yoga. Find ways to relax and unwind each day.

Eat a healthy diet

A healthy diet can help boost testosterone levels. Eat plenty of protein, healthy fats, and fiber. Avoid processed foods and sugary drinks. Consider adding foods such as oysters, eggs, and spinach, which are high in zinc and magnesium, two minerals that support testosterone production. A healthy diet plays a crucial role in supporting testosterone levels in men. Here are some dietary recommendations for those looking to maintain healthy testosterone levels:

  1. Protein-rich foods

Include lean sources of protein such as chicken, turkey, fish, and plant-based proteins like lentils and beans. Protein is essential for muscle growth and repair, which can support healthy testosterone levels.

  1. Healthy fats

Incorporate healthy fats from sources such as avocados, nuts, seeds, and olive oil. These fats are important for hormone production, including testosterone.

  1. Zinc-rich foods

Zinc is a mineral that supports testosterone production. Foods high in zinc include oysters, beef, pumpkin seeds, and spinach.

  1. Vitamin D

Adequate levels of vitamin D are important for testosterone production. Include foods such as fatty fish (salmon, mackerel), egg yolks, and fortified dairy products. Additionally, getting some sunlight exposure can help the body produce vitamin D naturally.

  1. Magnesium

Magnesium is another essential mineral for testosterone production. Incorporate foods like almonds, spinach, and whole grains into your diet.

  1. Fiber-rich foods

Consuming plenty of fruits, vegetables, and whole grains can help regulate insulin levels, which in turn may support healthy testosterone levels.

  1. Limit processed foods and sugar

Highly processed foods and excessive sugar consumption can lead to weight gain and insulin resistance, which may negatively impact testosterone levels.

  1. Moderate alcohol consumption

Excessive alcohol intake can lower testosterone levels, so it’s important to consume alcohol in moderation.

  1. Stay hydrated

Adequate hydration is essential for overall health, including hormone regulation.

It’s important to note that individual dietary needs may vary, and consulting with a healthcare provider or a registered dietitian can provide personalized recommendations based on specific health conditions and goals.

Take natural supplements

Several natural supplements have been shown to boost testosterone levels. These include ashwagandha, DHEA, fenugreek, and tribulus terrestris. However, talking to your healthcare provider before taking any supplements is important.


Low testosterone levels can have a significant impact on a man’s health and well-being. While medical treatments are available, natural remedies can also be effective. By exercising regularly, getting enough sleep, reducing stress, eating a healthy diet, and taking natural supplements, men can support their testosterone levels and improve their overall health.

If you enjoyed this article, you may also want to read this article on What Are the Best Exercises for Enlarged Prostate?

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being