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How to boost male testosterone

Updated on September 20, 2013

Characteristics of testosterone

  • Development of male hair distribution
  • Change in body muscle mass
  • Sexual functions
  • More energy
  • Bone strength

Importance of testosterone

Testosterone is responsible for the growth and development of the male sex organ and for the maintenance of the other sexual characteristics. Testosterone is also said to help boost pheromone levels. Unfortunately as we get older our testosterone levels drop. To keep it simple, testosterone is the key to male vitality. Since we can’t help the fact that our testosterone level drop with age, there are some things we can do to improve our testosterone level.

Manage stress

When you’re under a lot of stress, your body releases a large amount of cortisol, which prepares us to handle stressful situations. The downside to this is that it has a large effect on you testosterone levels. You can easily manage your stress with a walk to clear your head; you could meditate, or you could talk out your feeling with a close friend.

Don't forget the legs

Most people forget to work their legs when they workout, but little do they know that working your legs can boost your testosterone more than working any other parts of the body; this because your legs is the largest muscle in the human body.


Exercise is an effective way to boost your testosterone level. For starters, exercise reduces fat, which study has shown that people with less fat produce less testosterone. Exercise also manages stress, which mentioned above is very important. There are several ways to exercise (High interval training or strength training for starters), but it’s very important that you don’t overtrain. This can cause your testosterone levels to drop (drastically). Exercise is very important, but rest is just as effective and important.

Get a good night rest

Nowadays people live very busy lives, which causes people to lose plenty of sleep. Our bodies produce large amounts of testosterone while you’re sleeping (which might explain morning erections). So it would be very important to get at least 7 to 9 hours of sleep a day. If your life is very hectic, try to make some time for a power nap. You could also try planning your day out and be sure to make room for a nap.


If you’re not getting the proper diet to boost your testosterone then you may want to take supplement to meet your testosterone boosting needs.


Zinc is capable of elevating testosterone levels. Zinc prevents your testosterone into estrogen as well as turn estrogen into testosterone. It can be found in oysters, red meats, spinach, nuts oats and beans. You can also purchase a high quality bottle of zinc capsules and take one with every meal.

Vitamin D

Vitamin D can boost testosterone levels as improve semen quality and sperm count. It can also boost libido. Vitamin D can be found in eggs yolks, cheese, and the flesh of fatty fish, such as salmon or tuna. An inexpensive (free) source of vitamin D would be the sun.

Vitamin C

Vitamin C lowers cortisol allowing your body to produce more testosterone. Vitamin C can be found in broccoli, Brussels sprout, cauliflower, kale, and many citrus fruits such as oranges, lemons, and limes.


Allicin is a strong compound which will increase testosterone levels. Allicin can be found in garlic and onions; be sure to eat raw garlic, it is more effective than taking a supplement. Allicin also help prevent cortisol which is a hormone that can decrease testosterone and lead to muscle loss.


As mentioned earlier as we age our testosterone levels drop, but did you know that our estrogen levels increase; this is consider to be the male version of menopause, andropause. Carbinol helps balance out estrogen and testosterone levels. Carbinol can be food in vegetables such broccoli, brussel sprouts, cabbage, and cauliflower.

(click column header to sort results)
Vitamin E  
Vitamin D  
Vitamin C  
Vitamin A  
Red meat
Brussel sprout
Collard greens
Egg yolks
Citrus friuts
Brussel sprout

A manly diet

Eating a variety of healthy foods will help your testosterone levels grow strong. Foods such as:

  • Berries: this would include berries such as, blueberries, blackberries, raspberries, and strawberries.
  • Legumes: this includes black beans, soy beans, garbanzo beans, kidney beans, and chick peas.
  • Cruciferous vegetables: this would include Brussels sprouts, kale, watercress and cabbage.
  • Healthy fats: try avocados, olive oil and peanut butter.
  • Lean beef
  • Chicken
  • Fish
  • Nuts: such as walnuts, almonds, Brazil nuts and hazels nuts.

Alcohol control

Alcohol can raise your testosterone levels temporarily, but too much alcohol (binge drinking) can cause them to drop making it really hard to perform in bed. When drinking it’s all about control try not to overdo it.


If you go back and take a look at what it takes to have high testosterone levels, it all comes down to healthy and easy living.


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    • Quoteslover profile image

      Quotes Lover 4 years ago

      Banana is a good natural source to boost male testosterone.