The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age. In men, it's thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm. In woman, testosterone helps with the growth, maintenance, and repair of the reproductive tissues, bone mass, and human behaviors. Here are some ways you can naturally increase testosterone levels:
Lifting weights/Exercise- Increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.
Nutrition- What you eat has a major impact on testosterone as well as other hormone levels. A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
Vitamins & Minerals- 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. Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.
Sleep- one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. Another study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.