How to Boost Testosterone Levels Naturally

If you would like to know how to boost testosterone levels without drugs, there are a few nutritional options.

A few of those options are vitamin D, DIM, and ashwagandha.

Vitamin D

One 2020 study reported a link between vitamin D status and testosterone levels [5]. Males with a vitamin D deficiency had lower testosterone levels than those without a deficiency. This study also demonstrated strong evidence for a direct effect of vitamin D on testosterone production in the testes [5]. Together, these findings suggest that boosting vitamin D levels through supplementation may help to boost testosterone levels, especially if one is deficient.

Vitamin D supplements may also address issues of decreased libido. One study showed that vitamin D supplementation improved sexual function and mood in females [6].

A recent review also reported that vitamin D plays a key role in male sexual function [7]. As people with vitamin D deficiency have a higher risk of erectile dysfunction, supplementation may ameliorate this issue [7].

DIM

When stomach acid breaks down cruciferous vegetables, such as broccoli or Brussels sprouts, it creates a compound called diindolylmethane (DIM). DIM can play a role in estrogen balance, which has led to a great deal of recent research [8]. As you would have to consume a significant portion of cruciferous veggies to see this benefit, for many, DIM supplements can be the more efficient option.

One of DIM’s activities is inhibiting the enzyme aromatase. Aromatase is responsible for the conversion of testosterone to estrogen. Slowing this conversion can help to maintain higher levels of testosterone, and balance different levels of estrogens in both males and females [8].

DIM supports prostate health (in males) [9], reduce or prevent the effects of estrogen on cells, reduce metabolic toxins, boost antioxidant levels, promote healthy weight maintenance, enhance memory and mood, reduce symptoms of premenstrual syndrome (in females), support cardiovascular health, and promote healthy muscle development [8].

Ashwagandha

Ashwagandha is the name of a plant that’s root extract is most famous for its anxiolytic benefits. It may also, however, boost testosterone production [2].

Of all the “testosterone booster” nutrients on the market, there is more evidence supporting ashwagandha’s use than nearly every other product, reports a 2021 study [2]. In fact, 8 weeks of supplementation with an ashwagandha root extract can result in a significant increase in both muscle strength and testosterone concentrations [10].

Although the study did not delve into the mechanism of action, researchers hypothesize that ashwagandha’s antioxidant and anti-inflammatory effects may be linked to increased testosterone concentrations, if the underlying cause of low testosterone is inflammation or oxidative stress [2].