We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries ( 1 ). The adrenal glands also produce small amounts. During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else ( 1 , 2 , 3 , 4 , 5 , 6 , 7 ). Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks ( 8 , 9 , 10 ). Interestingly, it also plays an important role in female health and sexual well-being ( 11 , 12 , 13 ). The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age ( 13 , 14 ). Here are 8 evidence-based ways to increase testosterone levels naturally.

1. Exercise and Lift Weights Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time ( 15 , 16 ). New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels ( 17 ). Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term ( 18 , 19 ). High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent ( 18 , 19 , 20 , 21 , 22 ). Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program ( 23 , 24 ). Summary All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.

5. Take Vitamin and Mineral Supplements Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial ( 59 ). In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc ( 60 , 61 , 62 ). Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed ( 25 , 63 , 64 , 65 ). Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best ( 54 , 66 , 67 ). Summary Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.

6. Get Plenty of Restful, High-Quality Sleep Getting good sleep is just as important for your health as diet and exercise ( 68 , 69 , 70 , 71 , 72 , 73 ). It may also have major effects on your testosterone levels. The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels ( 73 ). One long-term study observed that those who slept only four hours per night had borderline deficient levels ( 46 ). Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average ( 74 , 75 ). Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone. Summary Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.

7. Take Some of These Natural Testosterone Boosters Only a few natural testosterone boosters are supported by scientific studies. The herb with the most research behind it is called ashwagandha. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count ( 76 ). In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone ( 77 , 78 ). Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits ( 79 , 80 , 81 , 82 , 83 ). Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones ( 80 , 84). Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali. Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels. If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements. Summary Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.