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How to Increase Testosterone Naturally

December 27, 2023

Testosterone does many of the things that make men, well, men. It fuels sperm production and sex drive, and helps build bone and muscle mass.

But when those testosterone levels dip, it can cause all sorts of issues including erectile dysfunction, low sex drive or even osteoporosis.

So what causes testosterone to dip, and can you increase it naturally? We asked an expert.

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It’s normal for testosterone to dip as you age.

There a number of conditions that can cause low testosterone. But before you sound the alarm, know that it’s normal for testosterone to decrease as you age.

Testosterone levels usually peak during puberty and your 20s and then gradually decline. As a result, about 20 percent of men over 60, and 30 percent of men in their 70s and 80s have low testosterone.

“Some men may experience greater than normal declines,” says urologist Paul Pyo, MD, with the Tallwood Urology & Kidney Institute at MidState Medical Center. “While this may not cause immediate harm, it may result in lower muscle mass, bone density, diminished libido and energy levels.”

> Related: 4 Natural Treatments for Erectile Dysfunction

A healthy lifestyle can maintain or even improve testosterone levels.

When you live a healthier lifestyle, you’re more likely to have higher testosterone levels. Some things you can do include:

  1. Increase your exercise
  2. Maintain a healthy diet
  3. Minimize stress
  4. Improve quality of sleep
  5. Mange your alcohol intake

“Increasing exercise, maintaining a healthy diet and proper weight maintenance can help improve levels by lowering body fat, which has a negative impact on testosterone,” says Pyo.

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A simple blood test can check testosterone levels.

If natural methods aren’t working, Dr. Pyo suggests seeing your primary care provider for a blood test.

Since testosterone levels can vary throughout the day, the test is usually done in the morning when levels are highest.

“If levels are low, a consultation with an urologist or endocrinologist may be considered,” says Dr. Pyo.