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How To Raise Testosterone Levels Naturally: 10 Proven Tips

In this guide, we will look at how to raise testosterone naturally and different strategies for how to increase testosterone levels quickly.

All our fitness and training resources are rigorously vetted by our expert team and adhere to our Exercise Advice Guidelines.

Testosterone is the primary male sex hormone, responsible for male secondary sex characteristics like pubic hair, lowered voice, and facial hair, and for increasing libido and sperm production.

Although testosterone is considered the male sex hormone, both biological sexes produce testosterone. However, biological males have significantly higher testosterone levels than biological females as long as there are no hormonal issues.

In addition to boosting sex drive and improving sexual performance, testosterone has long been shown to increase muscle mass and muscle strength and reduce body fat, among other benefits.1Bhasin, S., Storer, T. W., Berman, N., Callegari, C., Clevenger, B., Phillips, J., Bunnell, T. J., Tricker, R., Shirazi, A., & Casaburi, R. (1996). The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men. New England Journal of Medicine335(1), 1–7. https://doi.org/10.1056/nejm199607043350101

Additionally, there are mental health-related symptoms of low testosterone in men such as a lower sense of well-being and self-worth.2Can Low Testosterone Cause Anxiety and Depression? (n.d.). Cleveland Clinic. https://health.clevelandclinic.org/low-testosterone-and-mental-health

For this reason, many people seek tips on how to boost testosterone levels naturally without relying on testosterone therapy, a method of treatment that may have some side effects.3Ramasamy, R., Osterberg, Ec., & Bernie, A. (2014). Risks of testosterone replacement therapy in men. Indian Journal of Urology30(1), 2. https://doi.org/10.4103/0970-1591.124197

The word testosterone written on a chalkboard.

How To Raise Testosterone Levels Naturally: 10 Helpful Tips

Here are some evidence-based strategies for how to naturally increase testosterone levels:

#1: Exercise

One of the best natural ways to increase testosterone levels is through exercise.

Not only will consistent physical activity help maintain a healthy weight and reduce your risk of any of the diseases that, in turn, can impair testosterone levels, but exercising in and of itself can boost testosterone production.

For example, one study involving men with obesity found that increasing exercise was more effective than dieting or restricting calories for raising testosterone levels.4Kumagai, H., Zempo-Miyaki, A., Yoshikawa, T., Tsujimoto, T., Tanaka, K., & Maeda, S. (2016). Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Journal of clinical biochemistry and nutrition58(1), 84–89. https://doi.org/10.3164/jcbn.15-48

Although most types of exercise can be beneficial for boosting testosterone levels naturally, certain types of exercise have been shown to be more effective at elevating testosterone than others.5Riachy, R., McKinney, K., & Tuvdendorj, D. R. (2020). Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. Journal of Functional Morphology and Kinesiology5(4), 81. https://doi.org/10.3390/jfmk5040081

A shirtless man lifting a dumbbell.

For example, weight lifting or other forms of resistance training tend to be the most effective forms of exercise for increasing testosterone levels.6Hooper, D. R., Kraemer, W. J., Focht, B. C., Volek, J. S., DuPont, W. H., Caldwell, L. K., & Maresh, C. M. (2017). Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations. Sports Medicine47(9), 1709–1720. https://doi.org/10.1007/s40279-017-0698-y

Testosterone production seems to acutely increase in response to resistance training.7Timón Andrada, R., Maynar Mariño, M., Muñoz Marín, D., Olcina Camacho, G. J., Caballero, M. J., & Maynar Mariño, J. I. (2006). Variations in urine excretion of steroid hormones after an acute session and after a 4-week programme of strength training. European Journal of Applied Physiology99(1), 65–71. https://doi.org/10.1007/s00421-006-0319-1

These benefits seem to extend to chronic strength training as well.

Furthermore, testosterone seems to increase most significantly when rest periods after sets are short, as long as the work sets are high-intensity.8Villanueva, M. G., Villanueva, M. G., Lane, C. J., & Schroeder, E. T. (2012). Influence of Rest Interval Length on Acute Testosterone and Cortisol Responses to Volume-Load–Equated Total Body Hypertrophic and Strength Protocols. Journal of Strength and Conditioning Research26(10), 2755–2764. https://doi.org/10.1519/jsc.0b013e3182651fbe

High-intensity interval training (HIIT) has also been found to cause a spike in testosterone production.9Sato, K., Iemitsu, M., Katayama, K., Ishida, K., Kanao, Y., & Saito, M. (2015). Responses of sex steroid hormones to different intensities of exercise in endurance athletes. Experimental Physiology101(1), 168–175. https://doi.org/10.1113/ep085361

#2: Eat a Well-Balanced Diet

Your diet can affect various levels of several hormones in your body, including testosterone.

Interestingly, low testosterone levels have actually been shown to increase the risk of disordered eating.10Culbert, K. M., Shope, M. M., Sisk, C. L., & Klump, K. L. (2020). Low testosterone is associated with dysregulated eating symptoms in young adult men. International Journal of Eating Disorders53(9), 1469–1479. https://doi.org/10.1002/eat.23320

The words balanced diet with healthy foods surrounding it such as vegetables, fruits, and lean meats.

Additionally, studies have found that habitual or prolonged dieting (caloric restriction) or overeating and binging can decrease testosterone levels and disrupt normal testosterone production.11Hu, T.-Y., Chen, Y. C., Lin, P., Shih, C.-K., Bai, C.-H., Yuan, K.-C., Lee, S.-Y., & Chang, J.-S. (2018). Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients10(11). https://doi.org/10.3390/nu10111786

In addition to being essential for your overall health, following a balanced diet may be the best way to increase testosterone levels and support healthy testosterone production. Protein, healthy fats, and carbohydrates have all been shown to help promote healthy testosterone levels.

Studies have found that low-fat diets may decrease testosterone levels. Fats provide building blocks for steroid hormones, including testosterone; thus, it’s important to get enough healthy fat in your diet.12Whittaker, J., & Wu, K. (2021). Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. The Journal of Steroid Biochemistry and Molecular Biology210, 105878. https://doi.org/10.1016/j.jsbmb.2021.105878

Focus on increasing your intake of polyunsaturated and monounsaturated fats, such as those found in olives and olive oil, fatty fish like salmon and mackerel, avocados, flaxseeds, nuts, and nut butters.

Adequate protein is also helpful for increasing testosterone.13Zamir, A., Ben-Zeev, T., & Hoffman, J. R. (2021). Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients13(10), 3375. https://doi.org/10.3390/nu13103375

Moreover, high-protein diets may aid weight loss, and because obesity and excessive body fat are associated with decreased testosterone levels, boosting your dietary protein intake may work double-duty in terms of boosting testosterone.

Of course, although research has demonstrated that protein can increase satiety and control appetite, you’ll only reap the testosterone-boosting benefits of losing weight from a high-protein diet if you control your overall caloric intake.

A man sleeping in bed.

#3: Get Enough Sleep, But Not Too Much

If you are looking for how to raise testosterone levels quickly, one of the first things to examine is the amount of sleep you are getting per night on a consistent basis.

Getting enough high quality sleep every night is important for maintaining healthy testosterone levels.14Patel, P., Shiff, B., Kohn, T. P., & Ramasamy, R. (2018). Impaired sleep is associated with low testosterone in US adult males: results from the National Health and Nutrition Examination Survey. World Journal of Urology37(7), 1449–1453. https://doi.org/10.1007/s00345-018-2485-2

Both too little sleep and too much sleep have been linked with lower levels of testosterone.

In general, the recommendations are that adults should get between 7 to 9 hours of sleep per night.15Watson, N. F., & Badr, M. S. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep38(6), 843–844. https://doi.org/10.5665/sleep.4716

Sleeping less than eight hours per night and sleeping more than 9.9 hours per night have been associated with lower testosterone levels.16Leproult, R. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), 2173. https://doi.org/10.1001/jama.2011.710 17Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S. W., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength—A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association16(7), 630.e1–630.e6. https://doi.org/10.1016/j.jamda.2015.04.006

Researchers hypothesize that sleeping too little or too much disrupts the body’s circadian rhythms, which in turn, alters hormone production and can decrease testosterone levels.

A cut out paper sun with the words vitamin D.

#4: Increase Your Vitamin D Intake

There is some evidence to suggest that low vitamin D levels are associated with lower testosterone levels.18Chen, C., Zhai, H., Cheng, J., Weng, P., Chen, Y., Li, Q., Wang, C., Xia, F., Wang, N., & Lu, Y. (2019). Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis. The Journal of Clinical Endocrinology & Metabolism104(8), 3148–3156. https://doi.org/10.1210/jc.2018-01874

Vitamin D can be synthesized in the body when the skin is exposed to sunshine, or it can be found in certain foods like organ meats and fatty fish. Alternatively, many people take vitamin D supplements, particularly if they live in a northern latitude where there are many months of limited direct sunlight.

Some studies have found that vitamin D supplementation can be an effective way to increase testosterone levels and improve erectile dysfunction in men.19Canguven, O., Talib, R. A., El Ansari, W., Yassin, D.-J., & Al Naimi, A. (2017). Vitamin D treatment improves levels of sexual hormones, metabolic parameters and erectile function in middle-aged vitamin D deficient men. The Aging Male20(1), 9–16. https://doi.org/10.1080/13685538.2016.1271783

#5: Get Enough Zinc

In addition to vitamin D, other supplements may help support healthy testosterone levels. Zinc, in particular, may help increase testosterone levels in those with a testosterone deficiency.

For example, one study found that zinc supplements elevated testosterone levels and sexual function in men who had low levels of testosterone and/or infertility.20Santos, H. O., & Teixeira, F. J. (2019). Use of medicinal doses of zinc as a safe and efficient coadjutant in the treatment of male hypogonadism. The Aging Male, 1–10. https://doi.org/10.1080/13685538.2019.1573220

Another study found that post-menopausal women who took zinc experienced an increase in testosterone levels and sexual function. It should be noted that these women had a zinc deficiency.21Mazaheri Nia, L., Iravani, M., Abedi, P., & Cheraghian, B. (2021). Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial. Journal of Sex & Marital Therapy47(8), 804–813. https://doi.org/10.1080/0092623x.2021.1957732

Tongkat Ali root.

#6: Ask Your Doctor About Trying Tongkat Ali Supplements

One herbal supplement that may naturally boost testosterone levels is Tongkat Ali, which is also called longjack or “Malaysian Ginseng.” 

Tongkat Ali has been used in traditional medicinal remedies to treat fevers, malaria, bacterial infections, stress, male infertility, and erectile dysfunction, among other ailments.22Rehman, S., Choe, K., & Yoo, H. (2016). Review on a Traditional Herbal Medicine, Eurycoma longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology. Molecules21(3), 331. https://doi.org/10.3390/molecules21030331

A review of studies investigating the benefits of Tongkat Ali found that supplementation may improve male sexual performance and function in numerous ways, including increasing testosterone production as well as semen volumes, sperm count, sperm viability, and sperm motility.23Rehman, S., Choe, K., & Yoo, H. (2016). Review on a Traditional Herbal Medicine, Eurycoma longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology. Molecules21(3), 331. https://doi.org/10.3390/molecules21030331

For example, one study with 76 older men with low testosterone levels found that taking 200 mg of Tongkat Ali extract per day for one month caused a significant increase in testosterone levels.24Tambi, M. I. B. M., Imran, M. K., & Henkel, R. R. (2011). Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia44, 226–230. https://doi.org/10.1111/j.1439-0272.2011.01168.x

In fact, by the end of the one-month course of Tongkat Ali supplementation, 90.8% of the participants had normal testosterone values. 

A person stressed out, rubbing his temples.

#7: Consider Other Herbal Supplements 

There’s been some research to suggest that other herbal supplements may help raise testosterone levels. Examples include ashwagandha, saw palmetto, and ginger.25Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health13(2), 155798831983598. https://doi.org/10.1177/1557988319835985 26Anderson, M. L. (2014). Evaluation of Resettin® on serum hormone levels in sedentary males. Journal of the International Society of Sports Nutrition11(1). https://doi.org/10.1186/s12970-014-0043-x

However, always make sure to research and understand the associated side effects or health risks of a new supplement before taking it.

#8: Decrease Stress Levels

There’s an abundance of research that has demonstrated that acute and chronic stress can elevate levels of the stress hormone cortisol.27Dhama, K., Latheef, S. K., Dadar, M., Samad, H. A., Munjal, A., Khandia, R., Karthik, K., Tiwari, R., Yatoo, Mohd. I., Bhatt, P., Chakraborty, S., Singh, K. P., Iqbal, H. M. N., Chaicumpa, W., & Joshi, S. K. (2019). Biomarkers in Stress Related Diseases/Disorders: Diagnostic, Prognostic, and Therapeutic Values. Frontiers in Molecular Biosciences6. https://doi.org/10.3389/fmolb.2019.00091

High cortisol levels can negatively impact testosterone levels, both directly and potentially indirectly. In terms of the direct relationship, elevations in cortisol can quickly reduce testosterone levels.

Cortisol and testosterone work in opposition: when cortisol levels increase, testosterone decreases. When testosterone increases, cortisol tends to decrease. Indirectly, high cortisol can also potentially decrease testosterone levels by impacting body weight and body fat.28Whittaker, J., & Harris, M. (2022). Low-carbohydrate diets and men’s cortisol and testosterone: Systematic review and meta-analysis. Nutrition and Health, 026010602210830. https://doi.org/10.1177/02601060221083079

High stress and high levels of cortisol have been shown to increase appetite and visceral fat storage (the harmful type of abdominal fat surrounding your organs).29Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity25(4), 713–720. https://doi.org/10.1002/oby.21790 30van der Valk, E. S., Savas, M., & van Rossum, E. F. C. (2018). Stress and Obesity: Are There More Susceptible Individuals? Current Obesity Reports7(2), 193–203. https://doi.org/10.1007/s13679-018-0306-y

Higher belly fat and weight gain can impair testosterone production.

Therefore, one of the best strategies for increasing testosterone levels is to manage your stress.

Any type of activity, such as exercise, mindfulness meditation, breath work, singing, yoga, art, etc. that can reduce your stress should be part of your everyday life. 

Also, try your best to manage stress from a lifestyle perspective, aiming to keep a good balance between work and home life.

A person on a couch refusing a beer.

#9: Decrease Your Alcohol Consumption

Another strategy for how to boost testosterone levels is to cut back on your alcohol consumption.

Although a moderate amount of alcohol may not have a significant impact on testosterone levels, evidence suggests that consuming a lot of alcoholic drinks can decrease testosterone.31Erol, A., Ho, A. M.-C. ., Winham, S. J., & Karpyak, V. M. (2017). Sex hormones in alcohol consumption: a systematic review of evidence. Addiction Biology24(2), 157–169. https://doi.org/10.1111/adb.12589

In fact, circulating testosterone levels may drop as quickly as 30 minutes after drinking alcohol. 

Other studies have found that chronic heavy alcohol use can impair testicular function and cause testicular atrophy.32Duca, Y., Aversa, A., Condorelli, R. A., Calogero, A. E., & La Vignera, S. (2019). Substance Abuse and Male Hypogonadism. Journal of Clinical Medicine8(5), 732. https://doi.org/10.3390/jcm8050732

If you are going to enjoy alcohol, have one or two drinks maximum and try not to drink every day of the week.

A sign that says Zinc.

#10: Eliminate Endocrine Disruptors

There are certain harmful chemicals that are often thought of as endocrine disruptors because they can alter the production and function of hormones such as testosterone and estrogen. 

Examples include certain pesticides, parabens, phthalates, bisphenol A (BPA), and other chemicals found in cheap plastics.33Jurewicz, J., Radwan, M., Wielgomas, B., Dziewirska, E., Karwacka, A., Klimowska, A., Kałużny, P., Radwan, P., Bochenek, M., & Hanke, W. (2017). Human Semen Quality, Sperm DNA Damage, and the Level of Reproductive Hormones in Relation to Urinary Concentrations of Parabens. Journal of Occupational and Environmental Medicine59(11), 1034–1040. https://doi.org/10.1097/jom.0000000000001106 34Barbagallo, F., Condorelli, R. A., Mongioì, L. M., Cannarella, R., Aversa, A., Calogero, A. E., & La Vignera, S. (2020). Effects of Bisphenols on Testicular Steroidogenesis. Frontiers in Endocrinology11. https://doi.org/10.3389/fendo.2020.00373

Taking on some of these strategies for how to raise testosterone levels quickly may help you get a bit of a natural boost in testosterone levels. 

If you would like more information on our tip #6, taking Tongkat Ali supplements, check out our article:

The Benefits of Tongkat Ali + Recommended Reliable Sources.

A man lifting weights at a gym.

References

  • 1
    Bhasin, S., Storer, T. W., Berman, N., Callegari, C., Clevenger, B., Phillips, J., Bunnell, T. J., Tricker, R., Shirazi, A., & Casaburi, R. (1996). The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men. New England Journal of Medicine335(1), 1–7. https://doi.org/10.1056/nejm199607043350101
  • 2
    Can Low Testosterone Cause Anxiety and Depression? (n.d.). Cleveland Clinic. https://health.clevelandclinic.org/low-testosterone-and-mental-health
  • 3
    Ramasamy, R., Osterberg, Ec., & Bernie, A. (2014). Risks of testosterone replacement therapy in men. Indian Journal of Urology30(1), 2. https://doi.org/10.4103/0970-1591.124197
  • 4
    Kumagai, H., Zempo-Miyaki, A., Yoshikawa, T., Tsujimoto, T., Tanaka, K., & Maeda, S. (2016). Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Journal of clinical biochemistry and nutrition58(1), 84–89. https://doi.org/10.3164/jcbn.15-48
  • 5
    Riachy, R., McKinney, K., & Tuvdendorj, D. R. (2020). Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. Journal of Functional Morphology and Kinesiology5(4), 81. https://doi.org/10.3390/jfmk5040081
  • 6
    Hooper, D. R., Kraemer, W. J., Focht, B. C., Volek, J. S., DuPont, W. H., Caldwell, L. K., & Maresh, C. M. (2017). Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations. Sports Medicine47(9), 1709–1720. https://doi.org/10.1007/s40279-017-0698-y
  • 7
    Timón Andrada, R., Maynar Mariño, M., Muñoz Marín, D., Olcina Camacho, G. J., Caballero, M. J., & Maynar Mariño, J. I. (2006). Variations in urine excretion of steroid hormones after an acute session and after a 4-week programme of strength training. European Journal of Applied Physiology99(1), 65–71. https://doi.org/10.1007/s00421-006-0319-1
  • 8
    Villanueva, M. G., Villanueva, M. G., Lane, C. J., & Schroeder, E. T. (2012). Influence of Rest Interval Length on Acute Testosterone and Cortisol Responses to Volume-Load–Equated Total Body Hypertrophic and Strength Protocols. Journal of Strength and Conditioning Research26(10), 2755–2764. https://doi.org/10.1519/jsc.0b013e3182651fbe
  • 9
    Sato, K., Iemitsu, M., Katayama, K., Ishida, K., Kanao, Y., & Saito, M. (2015). Responses of sex steroid hormones to different intensities of exercise in endurance athletes. Experimental Physiology101(1), 168–175. https://doi.org/10.1113/ep085361
  • 10
    Culbert, K. M., Shope, M. M., Sisk, C. L., & Klump, K. L. (2020). Low testosterone is associated with dysregulated eating symptoms in young adult men. International Journal of Eating Disorders53(9), 1469–1479. https://doi.org/10.1002/eat.23320
  • 11
    Hu, T.-Y., Chen, Y. C., Lin, P., Shih, C.-K., Bai, C.-H., Yuan, K.-C., Lee, S.-Y., & Chang, J.-S. (2018). Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients10(11). https://doi.org/10.3390/nu10111786
  • 12
    Whittaker, J., & Wu, K. (2021). Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. The Journal of Steroid Biochemistry and Molecular Biology210, 105878. https://doi.org/10.1016/j.jsbmb.2021.105878
  • 13
    Zamir, A., Ben-Zeev, T., & Hoffman, J. R. (2021). Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients13(10), 3375. https://doi.org/10.3390/nu13103375
  • 14
    Patel, P., Shiff, B., Kohn, T. P., & Ramasamy, R. (2018). Impaired sleep is associated with low testosterone in US adult males: results from the National Health and Nutrition Examination Survey. World Journal of Urology37(7), 1449–1453. https://doi.org/10.1007/s00345-018-2485-2
  • 15
    Watson, N. F., & Badr, M. S. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep38(6), 843–844. https://doi.org/10.5665/sleep.4716
  • 16
    Leproult, R. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), 2173. https://doi.org/10.1001/jama.2011.710
  • 17
    Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S. W., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength—A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association16(7), 630.e1–630.e6. https://doi.org/10.1016/j.jamda.2015.04.006
  • 18
    Chen, C., Zhai, H., Cheng, J., Weng, P., Chen, Y., Li, Q., Wang, C., Xia, F., Wang, N., & Lu, Y. (2019). Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis. The Journal of Clinical Endocrinology & Metabolism104(8), 3148–3156. https://doi.org/10.1210/jc.2018-01874
  • 19
    Canguven, O., Talib, R. A., El Ansari, W., Yassin, D.-J., & Al Naimi, A. (2017). Vitamin D treatment improves levels of sexual hormones, metabolic parameters and erectile function in middle-aged vitamin D deficient men. The Aging Male20(1), 9–16. https://doi.org/10.1080/13685538.2016.1271783
  • 20
    Santos, H. O., & Teixeira, F. J. (2019). Use of medicinal doses of zinc as a safe and efficient coadjutant in the treatment of male hypogonadism. The Aging Male, 1–10. https://doi.org/10.1080/13685538.2019.1573220
  • 21
    Mazaheri Nia, L., Iravani, M., Abedi, P., & Cheraghian, B. (2021). Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial. Journal of Sex & Marital Therapy47(8), 804–813. https://doi.org/10.1080/0092623x.2021.1957732
  • 22
    Rehman, S., Choe, K., & Yoo, H. (2016). Review on a Traditional Herbal Medicine, Eurycoma longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology. Molecules21(3), 331. https://doi.org/10.3390/molecules21030331
  • 23
    Rehman, S., Choe, K., & Yoo, H. (2016). Review on a Traditional Herbal Medicine, Eurycoma longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology. Molecules21(3), 331. https://doi.org/10.3390/molecules21030331
  • 24
    Tambi, M. I. B. M., Imran, M. K., & Henkel, R. R. (2011). Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia44, 226–230. https://doi.org/10.1111/j.1439-0272.2011.01168.x
  • 25
    Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health13(2), 155798831983598. https://doi.org/10.1177/1557988319835985
  • 26
    Anderson, M. L. (2014). Evaluation of Resettin® on serum hormone levels in sedentary males. Journal of the International Society of Sports Nutrition11(1). https://doi.org/10.1186/s12970-014-0043-x
  • 27
    Dhama, K., Latheef, S. K., Dadar, M., Samad, H. A., Munjal, A., Khandia, R., Karthik, K., Tiwari, R., Yatoo, Mohd. I., Bhatt, P., Chakraborty, S., Singh, K. P., Iqbal, H. M. N., Chaicumpa, W., & Joshi, S. K. (2019). Biomarkers in Stress Related Diseases/Disorders: Diagnostic, Prognostic, and Therapeutic Values. Frontiers in Molecular Biosciences6. https://doi.org/10.3389/fmolb.2019.00091
  • 28
    Whittaker, J., & Harris, M. (2022). Low-carbohydrate diets and men’s cortisol and testosterone: Systematic review and meta-analysis. Nutrition and Health, 026010602210830. https://doi.org/10.1177/02601060221083079
  • 29
    Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity25(4), 713–720. https://doi.org/10.1002/oby.21790
  • 30
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Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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