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Did you know? Every single person produces testosterone. Testosterone is a sex hormone that plays a very important role throughout the body. It is mainly produced in the testes in men, while in women, it’s produced in small amounts by the adrenal glands, ovaries, skin and fat cells. Each individual has an optimal balance of various sex hormones that promote overall health and wellbeing. 


For adult men and women, optimal testosterone levels are important to maintain everything from muscle mass and mood to a healthy sex drive. While supplementing or undergoing testosterone replacement therapy is a decision individuals should make by consulting with their primary care physician, here are six safe ways both males and females can raise their testosterone levels naturally.

  1. Limit Stress

High stress levels are often equated with low levels of testosterone. When your body is pumping out cortisol on a regular basis to combat your elevated stress levels, the rest of your body suffers. From depression to lack of libido, to not having the energy to exercise, a high stress life needs to be tamed to help you get a handle on your testosterone levels.

  1. Supplement with Ashwagandha

Ashwagandha is a plant from the nightshade family and has been used in traditional Indian medicine for centuries. Like most herbal substances, the purported benefits are a mix between anecdotes, word-of-mouth, scientific studies and marketing. In the case of ashwagandha, a handful of studies appear to show a link between supplementation and a potential boost in fertility and men and an increase in testosterone levels.

However, to be clear, these studies have not come to any hard conclusion either way, and since Ashwagandha quality and dosage isn’t standardized, be sure to talk with your physician before supplementation.

If you begin supplementation, get your T levels checked for a baseline and then follow-up with tests after several months to track if there is a difference.

  1. Get Sun & Vitamin D

You’ve heard about the many benefits of Vitamin D before and according to the Mayo Clinic, Vitamin D has “anti-inflammatory, antioxidant and neuroprotective properties that support immune health, muscle function and brain cell activity.”


But did you also know that Vitamin D may help increase testosterone levels in men and potentially women? A study in the
Journal of Clinical Endocrinology and Metabolism of 200 people concluded that vitamin D supplementation might increase testosterone levels in certain men undergoing a weight loss program.

https://pubmed.ncbi.nlm.nih.gov/21154195/

  1. Lifting Weights

This one is a no-brainer. Regular exercise is a cornerstone to any anti-aging and strength plan, but when it specifically comes to testosterone, high-level, heavy strength training will naturally raise testosterone in your body.

The exercise itself increases testosterone in the short-term and lifting or cardio on regular basis will increase your baseline in the long term.

  1. Improve Your Sleep

A lack of quality, deep sleep is a surefire way to lower your testosterone levels. Lucky for you, it doesn’t take long for a healthy sleep habit to begin paying dividends in the testosterone department. According to a 2015 study in the journal Clinical Endocrinology, once you begin getting deep sleep and removing your sleep debt, your normal testosterone levels will return. We’ve outlined how to improve your sleep here.

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