How to increase the hormone testosterone can be done naturally. You have to live a healthy lifestyle, such as eating healthy foods, exercising, and getting enough sleep.

The hormone testosterone plays an important function for the health of men, even in women. This hormone plays a role in physical function, fertility, and muscle mass, and bone health.

If the levels of this hormone decrease, the risk of health problems will haunt men – such as physical problems, obesity, and heart disease. However, you don’t need to worry because there are various ways to increase the hormone testosterone that can be done naturally.

How to increase the hormone testosterone naturally

With a healthy lifestyle, here’s how to improve the hormone testosterone:

1. Eat healthy fats, protein, and carbohydrates

Diet has a big influence on testosterone and other hormones. One thing that can be tried to maintain testosterone levels in the body is eating food sources of protein.

Carbohydrates and healthy fats also play a role in controlling these male hormones. Carbohydrates are reported to optimize testosterone levels during resistance training.

However, the intake of some foods can also help the body to produce more testosterone.

Many foods can boost the production of testosterone. Two nutrients that are necessary for the creation of testosterone are vitamin D and zinc. Consumption of protein can also help.

2. Physical activity and lifting weights

Another healthy way to increase testosterone is by exercising. Men who exercise regularly have high testosterone levels.

Endurance training, including weightlifting, is reported to be one type of physical activity that is good for increasing testosterone – both long and short term. High-intensity interval training or HIIT has also been stated to be effective exercise, in general, will still help.

3. Take control of stress

Psychological health is also considered to be related to testosterone levels. Stress that hits can cause increase the hormone cortisol stress hormones, which then affect the decrease in testosterone. The relationship between these two hormones is related to be opposite.

Stress & increased cortisol are also associated with improved calorie intake, which triggers weight gain & body fat. This condition also lowers testosterone levels. Cenforce 150 and Fildena 150 the treat for ED.

There are many ways to control stress, such as by exercising, getting enough sleep, to finding entertainment to help you be happier. Don’t forget to eat whole foods and stay away from processed foods.

4. Get enough vitamin D

Vitamin D is increasing in popularity for its increase in the health of the immune system. This vitamin is also advised to have a role in healthy testosterone levels.

Allocating time by sunbathing is one way to meet the needs of vitamin D. Unfortunately, Indonesians are still in danger of deficiency or deficiency of vitamin D – even though the sun shines all year round.

If you feel that you cannot meet your vitamin D needs, you can consult your doctor for vitamin D supplements – to increase testosterone and other health qualities.

5. Get enough sleep

Adequate sleep is vital for overall health, including healthy levels of the testosterone. Men who slept only five hours a night were associated with decreased hormone testosterone by 5%.

In contrast, increasing hours of sleep was also reported to increase testosterone by an average of 15%. Sleeping for 8-9 hours each night is suggested to keep the body healthy, including maintaining normal testosterone levels.

6. Consume testosterone boosting plants

Although further research is needed, some herbs have been linked to an increase in the hormone testosterone. One of the herbs that are associated with male vitality is ashwagandha. Ashwagandha helps increase testosterone by 17% and sperm count by 167%.

Another herb that may be easier to find is ginger extract supplements. Ginger has the potential to increase testosterone levels. Because it is still being tested on animals, further studies in humans are needed to confirm the benefits of the above herbal supplements. Vilitra 20 and Vidalista 60 can be help boost physical health.

7. Consumption of zinc

Zinc can help the body produce testosterone, such as oysters, beef, and nuts. Zinc is also required for the immune system to function properly and helps enzymes break down nutrients.

8. Discuss with certain supplements

Apart from vitamin D, many other supplements are also thought to increase testosterone levels. Minerals and vitamins that have been linked to healthy testosterone levels include zinc, vitamin B, vitamin A, and vitamin E.

Among all the nutrients above, vitamin D and zinc are the supplements that are believed to be the most helpful. Before taking certain supplements, consult your doctor to find out if they are suitable for your health condition.


Increasing the hormone testosterone is considered to be done naturally. Most importantly, a healthy lifestyle, including consumption of healthy foods, exercise, and getting enough sleep.

If you have followed the tips above and are still experiencing symptoms of low testosterone level.