How To Increase Testosterone Naturally With Functional Medicine

What causes low testosterone?

Low testosterone can have various causes, ranging from natural aging to underlying medical conditions. Here are some of the common causes of low testosterone in both males and females:

1. Aging

Testosterone levels naturally decline with age. In males, this decline typically starts around the age of 30 and continues gradually over the years. In females, testosterone levels also decrease with age, especially after menopause.

2. Underlying health problems

Various health problems can lead to low testosterone levels, including:

• Chronic medical illnesses such as chronic kidney disease, liver disease, and type 2 diabetes.
• Hormonal disorders like Klinefelter syndrome (a genetic disorder resulting in low testosterone in males), Turner syndrome (a genetic disorder affecting females), and pituitary disorders.
• Obesity, as excess fat can convert testosterone to estrogen, leading to lower testosterone levels.
• Hemochromatosis (excess iron in the body), which can damage the testes.

3. Medications

Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids.

4. Radiation or Chemotherapy

Cancer treatments like radiation therapy and chemotherapy can damage the testes or ovaries, leading to reduced hormone production.

5. Lifestyle Factors

Unhealthy lifestyle habits can contribute to lower testosterone levels, including excessive alcohol consumption, smoking, lack of exercise, poor nutrition, and chronic stress

It's important to note that the causes of low testosterone can differ between males and females, and the symptoms may also vary. If you suspect you have low testosterone or are experiencing symptoms related to hormonal imbalances, it's recommended to consult your healthcare professional who can run labs to assess your hormone levels.

Lifestyle tips to increase testosterone

If you are struggling with low testosterone levels, there are thankfully many things that you can start doing as soon as today to naturally increase testosterone.

1. Exercise regularly

We all know that exercise is important for your overall health, but it can also increase your testosterone levels. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term.

2. Limit alcohol intake

Excessive alcohol consumption can actually lower (3) your testosterone levels. If you choose to drink, remember to do so in moderation.

4. Manage your stress levels

There are many reasons to monitor your stress levels with healthy testosterone balance being one of them. During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. When this happens, testosterone is actually blocked (4) from being circulated in your body. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be.

5. Get enough sleep

I may sound like a broken record because I recommend sleep for almost everything, but when it comes to hormone balance sleep reigns supreme. Since your body uses this time for hormone synthesis, it is vital to get enough with studies even showing that poor sleep can result in a decrease (5) in testosterone levels.

Supplements to increase testosterone

As with any sort of health problem, sometimes we can use a little extra support when it comes to our healing journey. And that’s where supplements come in. In addition to lifestyle and dietary changes, there are several supplements that are clinically proven to help improve testosterone levels.

1. Vitamin D:

Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men. While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. 

Based on where your starting level is, I typically suggest supplementing with anywhere between 2,000 and 6,000 IU of vitamin D each day. I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. My supplement The D3-K2 is designed to harness the fat-soluble synergy of these two nutrients.

2. Zinc

Zinc deficiency has long been a suspected cause (8) of low testosterone. One study (9) set out to prove this theory by restricting the intake of zinc in young, healthy men to assess its effect on testosterone. After 20 weeks of restriction, each participant’s testosterone levels fell by a shocking 73%!

3. D-Aspartic Acid

D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. However, more research (11) is needed to fully understand its effects and if it is a beneficial long-term solution for low testosterone levels.

4. Fenugreek

Fenugreek is an herb that has been the subject of recent studies for its potential to increase testosterone levels. In fact, one study (12) found that supplementing with 600mg of fenugreek was able to improve both testosterone levels and sexual function of older men in as little as 12 weeks!

5. Ashwagandha

This adaptogenic herb has been a staple in Ayurvedic medicine for years due to its ability to help manage stress and cortisol levels. Studies have also found that supplementing with ashwagandha can increase testosterone levels. A recent 2019 study published in the American Journal of Men’s Health (13) found that men who took ashwagandha for as little as 8 weeks were able to increase their testosterone levels by as much as 14%. Check out my favorite Ashwagandha supplement. 

6. Magnesium

Researchers have looked at the correlation between magnesium supplementation and testosterone levels and found that magnesium was able to significantly increase (14) testosterone in both active and sedentary men with the greatest intake found in those who exercised on a regular basis. This is likely due to exercise’s already positive effect on testosterone. Check out my best selling magnesium supplement.

Foods to increase testosterone

While there is no “one-size-fits-all” diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance. These are my favorite foods that are rich in nutrients known to support healthy testosterone levels.

1. Healthy fats

Consuming healthy fats is essential, as they are important for hormone production. Opt for sources such as:

• Avocado
• Nuts (almonds, walnuts, pistachios)
• Seeds (flaxseeds, chia seeds)
• Olive oil
• Wild-caught fish

2. Zinc-rich foods

Since zinc supports testosterone production, include zinc-rich foods in your diet, such as:

• Oysters
• Grass-fed beef
• Pumpkin seeds
• Chickpeas

3. Vitamin D-rich foods

My favorite sources of vitamin D include:

• Fatty fish (salmon, mackerel, sardines)
• Grass-fed dairy products (milk, yogurt)
• Eggs

4. Magnesium-rich foods

Magnesium is involved in various biochemical processes, including hormone production. Include magnesium-rich foods, such as:

• Spinach
• Swiss chard
• Pumpkin seeds
• Almonds
• Dark chocolate (with at least 70% cocoa content)

5. Omega-3 fatty acids

Sources of omega-3s include:

• Wild-caught fatty fish (salmon, trout, sardines)
• Chia seeds
• Flaxseeds
• Walnuts

Finding the right plan for you

Ultimately, how to increase testosterone naturally starts with a combination of lifestyle choices, dietary adjustments, and targeted supplements.Once you understand the underlying factors contributing to your hormonal imbalance, you’ll be able to start taking steps toward reclaiming your health. In my telehealth functional medicine clinic, we specialize in identifying the root cause of your symptoms and personalizing a plan of action tailored to your specific needs and health case.

If you are ready to learn more about how we can help you with functional medicine, schedule a telehealth consultation today and for a complete deep dive into testosterone levels and your health, listen to my episode of The Art Of Being Well.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

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