If your symptoms match these seen in those with low testosterone, consider checking your total and free testosterone levels.
In order to increase testosterone levels naturally, it is necessary to review these symptoms of low testosterone. If your symptoms match these, consider checking your total and free testosterone levels. Low testosterone symptoms seem to worsen over months to years. Low testosterone in men is often referred to as “andropause.” As total testosterone levels decline with age, men may experience:
- lower libido
- poor fertility
- fatigue
- weakness
- cognitive difficulty
- central obesity
- metabolic syndrome
- diabetes
- mood changes
- anemia
If you experience these symptoms, testosterone levels are best done by a blood test in the morning between 8 and 10 am when they peak. Saliva tests for testosterone are available, but saliva testing is unreliable and does not consistently correlate with blood testing. If your total testosterone level is under 600, it would be beneficial to recheck the level up to 2 more separate times since levels may fluctuate. If your total testosterone level is under 400 ng/dL, and you are under 60 years of age, it would be beneficial to follow these closely and speak with a physician to hear your options for testosterone replacement. Most advocate for testosterone hormone replacement therapy for total testosterone levels below 300 ng/dL and some physicians suggest much higher ranges. In any of these cases, it is worthwhile to start some options that will help to increase testosterone levels naturally. When you increase testosterone levels naturally, you will be able to delay andropause and the aging process.
The MrOS (Osteoporotic Fractures in Men) study (1) in Sweden included 2,416 men, age 69 to 81 years and followed heart disease and testosterone levels over 5 years. Men in the study with the highest levels of total testosterone with a level over 550 ng/dL were found to have a 30% lower risk of serious cardiovascular disease events.
Atherosclerosis of the carotid arteries results in stenosis and eventually can lead to a stroke. Ultrasound can be used to evaluate the degree of stenosis to determine whether someone would be a candidate for surgery or stenting to relieve the narrowing. Muller et al (2) checked the free testosterone levels of 190 elderly men over the age of 70 years of age in 1996 and again in 2000. The study found that men with lower free testosterone levels had more than triple the rate of progression of carotid artery wall thickness.
Natural options have the potential to increase testosterone levels naturally as much as 100-200 ng/dL. If natural testosterone boosting does not allow for a high enough increase, natural methods for increasing testosterone are still beneficial for improving quality of life. Consider a 3-month trial of lifestyle changes to increase testosterone levels naturally with the following options and monitor for improvement in your fertility, energy, libido, and strength. You may then recheck your testosterone levels to evaluate for an increase prior to even considering testosterone hormone replacement therapy. The decline of testosterone with aging is about 100 ng/dL between young adulthood and the age of 60, then more rapid declines may occur.
Testosterone Levels Decline with Age
| Age (yrs) | Sample
size |
Mean total testosterone | Range
(ng/dL) |
| 20-30 | 34 | 616 | 280-1205 |
| 30-40 | 22 | 634 | 350-1010 |
| 40-50 | 24 | 640 | 255-1025 |
| 50-60 | 10 | 582 | 255-950 |
| 60-70 | 12 | 462 | 120-870 |
| 70-80 | 30 | 373 | 38-850 |
| 80-90 | 23 | 245 | 28-390 |
Adapted from Vermeulen et al (3)
Before attempting to increase testosterone levels naturally, levels which are lower than expected for age should be investigated by a qualified healthcare provider. Testosterone levels of under 250 ng/dL are associated with dangerous health consequences. Haring R et al (4) followed testosterone levels on 1,954 men from 20 to 79 years of age in a population study. The researchers found that a low serum testosterone of under 250 ng/dL was associated with an increase in the risk of death from all causes. According to the authors, a low testosterone level may be used as a predictive marker for an increase in risk of dying from both cardiovascular disease and cancer.
Does testosterone replacement therapy cause cancer?
Testosterone hormone replacement therapy may increase the risk of diseases which depend on testosterone such as prostate cancer and benign prostatic hyperplasia. However, over the course of 2011-2016, 4 relatively long term studies have shown no increase in the risk of prostate cancer in those on long term testosterone replacement therapy from 1-5 years (5,6,7,8). Testosterone replacement has been known to make sleep apnea worse and increase the numbers of circulating red blood cells (erythrocytosis).
Onion Intake May Increase Production of Sperm and Testosterone Level
Consider eating onions as a way to increase testosterone levels naturally. In 2009, Khaki et al (9) gave 4 grams per kg of onion juice daily to rats, an equivalent of about 280 grams of onion juice for an average male person. The group which received onion juice was compared to a control group and total testosterone levels were obtained. The onion juice group was found to have significant increases in total testosterone levels, sperm counts, and sperm motility.
Ashwagandha May Increase Testosterone Levels Naturally
Wankhede S et al (10) found that 300 mg of Ashwagandha root extract with 5% concentration of withanolides (15 mg total withanolides) twice daily increased the amount of weight lifted by 46 kg compared to only 26.4 kg in the placebo group. Ashwagandha was found to increase testosterone levels naturally in the treatment group to about 100 points higher. The Aswagandha group also developed larger arms, larger chest size, lower creatine kinase, and lower body fat percentage compared to the placebo group. The serum testosterone level was found to have increased by about 15%. This supplement is also available in a pill form with 125 mg of a 10% concentrated extract (12.5 mg total withanolides).
Ashwagandha Root Extract vs. Placebo to Increase Testosterone Levels Naturally
| Serum testosterone in (ng/dL) | Treatment group | Placebo group |
| Sample size (n) | n = 25 | n = 25 |
| Pre intervention | 630.45 (231.88) | 675.12 (157.02) |
| Post intervention | 726.64 (171.55) p < 0.001 | 693.12 (115.04) |
| Change | 96.19 (100.14); 95 % CI: 54.86, 137.53 | 18.00 (81.94); 95 % CI: -15.83, 51.82 |
Adapted from Wankhede S et al (10)
Does vitamin D increase testosterone levels?
Vitamin D has shown to have extraordinary benefits as more research continues to become available. Vitamin D is important for skeletal muscle strength, and deficiency is correlated with poor strength. Vitamin D supplements are known to increase muscle strength. Vitamin D levels are found to be higher in those with who engage in healthy lifestyle habits. Higher levels of vitamin D correlate with a higher testosterone levels (11), but vitamin D from supplements does not directly increase testosterone (12,13).
Testosterone is increased by exercise, certain foods and supplements, as well as healthy dietary habits. The claims of vitamin D in directly boosting testosterone levels are absolutely false. Jorde R et al (13) found that vitamin D supplements did not increase testosterone concentrations even at high doses. Optimal vitamin D levels are important for many health processes, but don’t take vitamin D for the only purpose of boosting testosterone.
Resistance Training Will Increase Testosterone Levels Naturally
Resistance exercise training using movements that recruit large muscle mass groups is known to increase testosterone significantly. In one study, testosterone levels increased from pre-exercise level of an average of 375 ng/dL to a post-exercise average of 577 ng/dL (14,15). The testosterone level then typically falls again back down to baseline in 40 minutes post exercise (14). Ghigiarelli et al found that salivary testosterone levels increased 54-136% post exercise after various strongman resistance training protocols (15).
Aerobic Exercise Will Increases Testosterone Levels Naturally in Obese Men
Kumagai H et al (17) divided 41 overweight and obese men into 4 groups pursuing lifestyle modifications with diet and exercise: 1) high intensity aerobic exercise, 2) low intensity aerobic exercise, 3) low amount of calorie restriction, or 4) high amount of calorie restriction. Serum testosterone levels increased significantly more in the high intensity aerobic exercise group than the low intensity aerobic exercise group. There was no testosterone increase noted in the groups which underwent calorie restriction. Read more about aerobic exercise.
D-Aspartic Acid May Increase Testosterone Levels Naturally
D-aspartic acid is an amino acid present in the pituitary gland and testicles believed to help regulate and produce testosterone. D-aspartic acid is widely available as a powder in vitamin and supplement stores. Topo et al performed a randomized controlled trial on 43 subjects who were given either 3 grams of D-aspartic acid (DADAVIT®, chemical name Na-D-aspartate) or placebo for 12 days. The subjects were then tested for total testosterone levels. In the treatment group, 20 out of 23 of the D-aspartic acid subjects showed an average increase in their testosterone of over 40% as follows:
Testosterone (ng/dL serum)
| D-aspartate for 12 days | Placebo only |
| 450 ± 60 | 460 ± 50 |
| 520 ± 70 | 450 ± 70 |
| 640 ± 80 | 470 ± 70 |
| 580 ± 60 | 460 ± 70 |
Adapted from Topo E et al (18) (statistically significant p<0.001)
D-aspartic acid did not increase testosterone levels naturally in men who have already engaged in resistance exercise as part of a healthy lifestyle. It does seem to increase testosterone in sedentary men. Men who have been resistance training should not expect an increase in testosterone or further muscle mass gains from this supplement. Willoughby et al (19) performed a randomized, double-blind study on 20 resistance trained men to determine if D-aspartic acid increases testosterone levels. Testosterone levels were assessed after the treatment group took 3 grams of D-aspartic daily for 28 days. The remaining group took a placebo. Both groups performed resistance training 4 days per week with 2 days of upper body (bench press, lat pull, shoulder press, seated rows, shoulder shrugs, chest flies, biceps curl, triceps press down, and abdominal curls) and 2 days of lower body (leg press or squat, back extension, step ups, leg curls, leg extension, heel raises, and abdominal crunches). Total testosterone and free testosterone levels were not significantly changed from baseline levels after 28 days. Therefore, those who are already resistance training should not expect to increase testosterone levels naturally from D-aspartic acid.
Researchers thought that resistance trained men might need a higher dose of D-aspartic acid to boost testosterone levels naturally. Melville et al (20) gave both 3 and 6 gram doses of D-aspartic acid to resistance-trained men and tested their testosterone levels. The researchers found that the 3-gram dose did not change testosterone levels, and the 6-gram dose actually lowered testosterone levels by the 6th day of treatment.
Creatine Monohydrate Converts Testosterone to Dihydrotestosterone
Many have combined resistance traning with creatine boost exercise performance. A randomized controlled cross-over study by van der Merwe (21) was designed to test the resting concentrations of selected androgens (dihydrotestosterone (DHT) and testosterone (T) after 3 weeks of creatine supplementation in college-aged male rugby players. The total supplementation period was 21 days. A 7-day loading phase with creatine (25 g/day creatine with 25 g/day glucose) or placebo (50 g/day glucose). Followed by 14 days of maintenance (5 g/day creatine with 25 g/day glucose or 30 g/day glucose placebo). Testosterone levels did not change substantially for either the placebo or the creatine phase at any time point. However, DHT levels increased by 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance (p<0.001). The ratio of DHT:T also increased by 36% after 7 days of creatine supplementation and remained elevated by 22% after the maintenance dose (p<0.01). These findings suggest that creatine supplementation increased the rate of conversion of testosterone to DHT. In the medical literature DHT has been associated with hair loss, benign prostate hypertrophy (BPH) and prostate cancer.
Quercetin Increases Testosterone Levels Naturally
Quercetin is a flavonoid currently being researched for its ability to control inflammation and improve many diseases. Quercetin has also been demonstrated to increase testosterone levels naturally. One small onion contains about 15-20 mg of quercetin. Quercetin may be responsible for the testosterone increasing effects of onions. A study by Ma Z et al found that quercetin increased testosterone in a dose dependent manner. Doses of quercetin in the study were much higher than that available in any food sources. Quercetin given to male rats at a dose of 50 mg/kg, 100 mg/kg, and 150 mg/kg daily resulted in an average testosterone level of 321 ng/dL, 328 ng/dL, and 623 ng/dL respectively. These doses would be obtainable only from supplements and would be very high for humans at doses of 3500 mg, 7000 mg and 10,500 mg respectively.
There are many benefits to increasing the amount of quercetin in the diet by increasing intake of quercetin containing foods such as onions and apples. Capers are one of the highest quercetin containing foods (23), but the amount of quercetin in this food are still not close to the doses represented in the study by Ma et al (22). The ability of lower doses of quercetin in foods or supplements to increase testosterone levels is unclear.
Combine Vitamin C with Sesame Seeds or Tahini
Ashamu et al (24) investigated vitamin C and sesame seed extract in its ability to increase testosterone levels naturally. The authors investigated the treatment of rats for 12 weeks with vitamin C and sesame containing anti-oxidants for their ability to improve fertility. Vitamin C alone was given to adult male rats at a dose of 15 mg/kg (about 1050 mg of vitamin C for the average person). The vitamin C was found to increase the serum testosterone by 16.2% and increase sperm counts by 7% more than controls on average. Sesame extract supplementation alone in rats at a dose of 0.3 mg/kg was found to increase the serum testosterone of rats by 16.6% and increase sperm counts by 22% on average more than controls. Sesame extract plus vitamin C supplementation in rats was found to increase the serum testosterone of rats by 17.6% and increase sperm counts by 32% on average. The dosages of vitamin C and sesame seed extract used in the study seems to be safe and reasonable to match in humans. Vitamin C and sesame seed intake may be a viable option for men trying to achieve a higher degree of fertility.
What are tiger nuts? Do tiger nuts increase testosterone levels naturally?
Various cultures around the world have reported an aphrodisiac response after eating tiger nuts but this has never been proven. Tiger nuts are not well known in the U.S. because they are mainly found in the Mediterranean area and in Africa. Tiger nuts were shown to significantly increase testosterone levels in a study.
Allouh et al (25) evaluated the ability of tiger nuts to increase testosterone levels naturally in rats at a dose of 1 mg per kg or 2 mg per kg daily for 30 days, an equivalent of 70 grams/2.5 ounces or 140 grams/5 ounces daily in humans. The authors found that tiger nut powder increased both sexual desire and sexual performance. Serum testosterone levels in rats with both high levels of physical activity and moderate amounts of physical activity were compared to controls after taking the tiger nut powder. The rats were found to have increased their testosterone levels as follows:
| Group | Testosterone (ng/dl) | Testosterone Change % |
| Moderately active controls H2O no tiger nut | 1.2 ± 0.2 | N/A |
| Moderately active on 2 grams/kg/day of tiger nut | 2.7 ± 0.3 p<0.01 | +125% |
| Highly active controls H2O, no tiger nut | 1.8 ± 0.2 | N/A |
| Highly active with 1 grams/kg/day of tiger nut | 3.0 ± 0.3 p<0.05 | +66% |
| Highly active with 2 grams/kg/day of tiger nut | 3.4 ± 0.4 p<0.01 | +88% |
Adapted from Allouh et al
These results show a significant increase in testosterone levels by 66-125% which is somewhat responsible for the increases in sexual behavior according to the authors. Quercetin, zinc and vitamins have been noted by the authors in previous research to increase testosterone levels. These nutrients present in the tiger nuts were believed to be responsible for the increase in testosterone levels.
