How to Increase Testosterone Levels Naturally in Women | Livestrong.com (2023)

How to Increase Testosterone Levels Naturally in Women | Livestrong.com (1)

You can use many natural methods to increase your testosterone.

Image Credit: BROOK PIFER/Taxi/GettyImages

Testosterone plays a surprisingly important role in a woman's body. For example, it contributes to muscle growth, bone health and brain function. Disease and aging can lower the circulating levels of this essential hormone. Fortunately, there are many ​convenient natural ways to naturally increase your testosterone levels​.

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Read more:Testosterone and Weight Loss in Women

Maintain Normal Testosterone Levels

Testosterone levels in women vary depending on age. A 2016 report in the Journal of Clinical Endocrinology and Metabolism nicely illustrates this gradual change. The researchers measured the testosterone content of saliva samples taken from more than 2,000 women.

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The results of this study showed that younger women had testosterone scores of about ​300 picomoles per liter (pmol/L)​, middle-aged women had scores of about ​225 pmol/L​ and older women had scores of about ​50 pmol/L​. Testosterone levels typically double during a normal pregnancy, according to a 2017 paper in Developmental Psychobiology.

Read more:Normal Range of Testosterone for a Woman

(Video) Naturally Increasing Testosterone

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Head Off Diseases That Lower Testosterone

Disease can also lower testosterone. The adrenal glands make most of the circulating testosterone in women. Thus, adrenal gland pathologies can cause low testosterone. The ovaries also make some testosterone, so women with premature ovarian failure and those without a period may have low testosterone as well.

These medical conditions increase your risk of life-threatening disease. Fortunately, doctors can treat many causes of low testosterone. It's important, therefore, to ​seek medical attention​ when you suspect your testosterone production has decreased.

Read more:What Are the Causes of Your Body Not Producing Enough Testosterone?

Identify Symptoms of Low Testosterone

Several warning signs can suggest that you have low levels of circulating testosterone, according to a 2018 paper in The Physician and Sports Medicine. These signs include ​low bone mineral density, sexual dysfunction and fatigue​. Awareness of these signs can help you prevent the serious consequences of low testosterone, like broken bones.

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Read more:Signs of Low Testosterone

Reverse Low Testosterone

Doctors often give women with low testosterone a prescription medication to boost the hormone. While effective, these testosterone boosters can have side effects. They also likely appear on banned lists of performance-enhancing drugs that come from governing bodies for certain sports.

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Nutritional supplements and behavioral modifications​ give you a more convenient way of increasing your testosterone. Yet, dietary aids remain poorly regulated and may not be safe for you to take. Lifestyle changes can also have unforeseen consequences. Thus, speak with your doctor before making any behavioral or dietary changes.

Read more:What You Really Need to Know About Supplements

(Video) Testosterone in Women – Mayo Clinic Women’s Health Clinic

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Consume Caltrops to Increase Testosterone

Many people consider the plant ​Tribulus terrestris​ or bindii​, a member of the caltrop family, an aphrodisiac. Increases in testosterone may mediate the sexual effects of this annual plant. A 2016 report in Menopause tested this hypothesis in postmenopausal people with low libido.

Participants took 750 mg of the supplement every day for an extended period. After 16 weeks, their circulating levels of testosterone and their libidos dramatically increased. Members of the control group did not show any changes in these measures. Neither group reported significant side effects.

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Read more:How to Use Tribulus Terrestris for Bodybuilding

Use Malaysian Ginseng to Increase Testosterone

Ancient healers have used ​Eurycoma longifolia​, also known as Malaysian ginseng​, as an aphrodisiac for centuries. Modern researchers have shown that testosterone mediates this effect in men. The authors of a 2014 article in Phytotherapy Research wanted see if they could repeat the finding in women.

Older women took capsules containing 400 mg of ​Eurycoma longifolia​ each day for five weeks. This procedure gradually increased their testosterone. It remained higher than baseline from three weeks until the end of the study. The women didn't report any supplement-related side effects.

Scientists have started to understand the mechanisms underlying the positive effects of Malaysian ginseng. Eurycomanone appears to be the active ingredient in this traditional herb. A 2018 report in the Journal of X-ray Science and Technology showed that extracts featuring eurycomanone prevented bone loss in an animal model of osteoporosis.

Read more:How to Naturally Increase Testosterone Without Steroids

Use Red Clover to Increase Testosterone

Herbalists have used ​Trifolium pratense​, red clover​, to treat menopausal symptoms like hot flashes. The mechanisms underlying these effects remain unknown. Testosterone decreases hot flashes in some postmenopausal people, so red clover may work in this way. A 2015 paper in the Avicenna Journal of Phytomedicine reviewed the literature testing this idea.

Several studies have shown that taking red clover extracts increase circulating levels of testosterone. The most convincing of these studies used 80 mg of red clover each day for 12 weeks. Compared to baseline, the active ingredient in red clover — ​isoflavones​ — increased testosterone 22 percent.

Read more:Red Clover Vs. White Clover

(Video) Low Testosterone (Hypogonadism): 7 Causes (Dietary, etc.) and Ways to Increase Testosterone Levels

Take Boron to Increase Testosterone

Boron, a mineral, keeps the cell walls of plants strong. Eating ​dried fruits and nuts​ gives you abundant amounts of boron. You can also take boron supplements. It's important to keep your daily boron intake at less than 20 mg, however, according to a current factsheet available from the U.S. National Library of Medicine. High doses of boron can cause serious side effects such as skin inflammation and peeling, irritability, tremors or depression.

A 2016 review by H.W. Fisher described the physiological roles of boron. The mineral helps you maintain healthy levels of sex steroids. For example, 3 mg of supplemental boron increases testosterone in postmenopausal people.

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Take Magnesium to Increase Testosterone

Low levels of magnesium will lead to effects similar to low boron levels. A deficiency in either mineral increases the loss of calcium. This loss may weaken your bones and places you at risk for osteoporosis.

These findings suggest that ​magnesium​ can also increase testosterone. A 2011 paper in Biological Trace Element Research tested this hypothesis in healthy athletes. The participants received magnesium doses of about 1,000 mg each day for four weeks. Compared to controls, magnesium supplementation increased testosterone.

Read more:How Much Magnesium Does a Woman Need?

Take Zinc to Increase Testosterone

Zinc deficiency​ also negatively affects testosterone levels, according a 2014 article in the Journal of Plant Biochemistry and Physiology. The authors of this review note that zinc supplementation can increase circulating testosterone in some populations. In fact, daily supplementation with typical doses may ​double testosterone​ within a few months.

Read more:What Are the Benefits of Zinc for Women?

Take DHEA to Increase Testosterone

The steroid hormone known as ​dehydroepiandrosterone, DHEA​, plays an important role in sexual behavior, mental health and muscle growth. Your body uses this hormone to make sex steroids. Thus, taking a DHEA supplement should increase your circulating testosterone. A 2018 paper in the International Journal of Sports Medicine explored this possibility in athletic women.

The subjects took a 100 mg dose of DHEA each day for four weeks. This protocol caused a dramatic increase in the women's testosterone levels by the end of the study. Athletes often use DHEA because it allegedly fights aging and improves performance. This experiment, however, failed to find a performance-enhancing effect of DHEA.

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Drink Moderately to Increase Testosterone

Drinking too much alcohol decreases testosterone in men, but ​drinking small amounts increases testosterone​. A 2001 report in the Journal of Clinical Endocrinology and Metabolism tried to duplicate this well-known finding in women.

The researchers gave participants two to three standard drinks. Compared to controls and baseline, this procedure increased blood testosterone levels for the next several hours. Surprisingly, this effect happened in both users and nonusers of oral contraceptives.

Read more:5 Hidden Health Benefits of Alcohol

Play Sports to Increase Testosterone

(Video) How to increase Testosterone | Boost Testosterone Naturally!

Studies in men have shown that ​playing sports​ can increase testosterone. Interestingly, a measurable increase occurs when men take part in competitions. The authors of a 2017 paper in Hormones and Behavior wanted to see if a similar anabolic effect happens in women.

These researchers took saliva samples from recreational women athletes before and after playing 10 minutes of flag football. The data showed that this short, intense burst of competitive sport triggered the immediate release of testosterone. Interestingly, the subjects' mental state also contributed to the data. Self-rated performance scores were directly related to testosterone levels.

Read more:Testosterone and Weight Loss in Women

Run to Increase Testosterone

Similar anabolic effects may occur with ​solitary exercise​. For example, moderate exercise such as running increases testosterone in men. A 2013 report in the European Journal of Applied Physiology evaluated this possible change in women.

In this study, participants completed a 60-minute run on the treadmill. Testosterone increased right after the run, but it returned to baseline within 30 minutes. Circulating estrogen levels and menstrual cycle phase did not affect the results.

Read more:How to Start to Run at 50 for Women

Lift to Increase Testosterone

Weightlifting also has anabolic effects in men. However, some researchers have failed to find these positive results in women. The author of a 2015 thesis from the University of North Texas wanted to resolve this disparity.

The female subjects had blood drawn before and after heavy resistance exercises. The weightlifting caused an immediate increase in testosterone, but this increase disappeared within an hour.

Read more:13 Benefits of Weightlifting That No One Tells You About

Be Romantic to Increase Testosterone

The relationship between ​sexuality and testosterone​ has also been well proven. Erotica increases testosterone in men. A 2014 review in the Archives of Sexual Behavior described similar effects in women. For example, intentionally generating sexual thoughts increases testosterone in women not taking oral contraceptives.

Directly interacting with men also affects the hormone levels of women. Both romantic touching and sexual activity increase female testosterone. In contrast, familial touching decreases testosterone.

Read more:What Hormones Are Responsible for Libido?

Wield Power to Increase Testosterone

Other stereotypical "macho" behaviors can affect testosterone in women, according to a 2015 report in the Proceedings of the National Academy of Sciences. For example, posing in a powerful way increases testosterone in both women and men. The 2015 report showed that having women role-play a position of power — acting like a boss — had the same effect.

Read more:Effects of Nonverbal Communication

(Video) 5 Secrets to Naturally Boost #Testosterone and How to Check Testosterone Levels From Home

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FAQs

How can a woman increase testosterone fast? ›

11 Ways: How To Boost Testosterone Naturally in Women
  1. Hit the Bed. ...
  2. Lower Your Body Fat (if needed) ...
  3. Cut Down on Sugar. ...
  4. Hit the Weights. ...
  5. Shorter Workouts, Shorter Breaks. ...
  6. Get Your Vitamin D. ...
  7. Get Your Zinc. ...
  8. Reduce Stress.
29 Mar 2021

How can women naturally boost testosterone? ›

Thankfully, there are plenty of ways to naturally boost your levels of testosterone. The best nutrients to increase levels of testosterone are protein, zinc, magnesium, B vitamins particularly vitamin B6 and Omega-3 essential fatty acids.

What is the fastest way to increase testosterone naturally? ›

Starke offers the following tips:
  1. Improve your diet. Adopting and maintaining a healthy diet benefits your testosterone levels in two primary ways: ...
  2. Mix cardio with strength training, and vice versa. ...
  3. Get plenty of sleep. ...
  4. Take steps to reduce stress. ...
  5. Address any underlying medical conditions.
9 Apr 2021

What is the one food that raises testosterone by 52 percent? ›

In all honesty, out of the complete list of foods we shared above there is one above all that is known to increase testosterone by 52% and that's … fatty fish! Yes, you read that correctly. Fatty fish, such as salmon, mackerel, and tuna have been proven time and time again to help your body produce more testosterone.

Which foods increase testosterone in females? ›

  • Fatty fish. Fatty fish like salmon and sardines are rich in nutrients that are important for hormonal health, such as vitamin D, zinc, and omega-3 fatty acids. ...
  • Dark, leafy greens. ...
  • Cocoa products. ...
  • Avocados. ...
  • Eggs. ...
  • Berries, cherries, and pomegranates. ...
  • Shellfish. ...
  • Other ways to boost testosterone.

Which fruit is best for testosterone? ›

Pomegranates, berries, and cherries may protect against obesity-induced inflammation, which can lower testosterone levels ( 20 , 21 ). Therefore, consuming antioxidant-rich foods like these fruits may promote overall health, including hormonal health.

How do they fix low testosterone in women? ›

An over-the-counter option is taking a DHEA supplement. Because DHEA is a precursor to testosterone, the idea is that if someone takes DHEA, they could increase the amount of testosterone in their body. Speak with your doctor before starting a DHEA supplement as treatment for low testosterone.

Does zinc increase testosterone in females? ›

The results of this study showed that zinc supplementation can improve testosterone levels and sexual function in postmenopausal women. Using this supplement in postmenopausal women having zinc insufficiency is recommended.

Does vitamin D increase testosterone in females? ›

Vitamin D and testosterone: Not just for men

Scientists have also observed a direct correlation between vitamin D and testosterone in women. In a recent cross-sectional study of women, researchers observed a positive, significant correlation between serum 25(OH)D concentrations and total testosterone levels.

Do bananas increase testosterone? ›

Bananas contain an enzyme called bromelain which is known to help boost testosterone levels.

Does coffee increase testosterone? ›

Among men, consumption of caffeinated coffee increased total testosterone and decreased total and free estradiol. Among women, decaffeinated coffee decreased total and free testosterone and caffeinated coffee decreased total testosterone.

Do eggs increase testosterone? ›

Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Egg yolks contain a great source of vitamin D and can help boost testosterone levels.

Does Ashwagandha increase testosterone? ›

In the current study, an examination of hormonal changes over time demonstrated that ashwagandha supplementation over an 8-week period was associated with 15% higher levels of salivary testosterone and 18% higher levels of DHEA-S compared to placebo.

Does peanut butter increase testosterone? ›

Does Peanut increase testosterone? A. Yes, Peanuts have can increase testosterone levels. This quality is because peanuts contain arginine, which contains nitric oxide that affects hormonal changes in the body and increases testosterone and endorphin levels.

What foods stop testosterone? ›

8 Foods That Lower Testosterone Levels
  • Soy and soy-based products. Some research shows that regularly eating soy products like edamame, tofu, soy milk, and miso may cause a drop in testosterone levels. ...
  • Mint. ...
  • Licorice root. ...
  • Vegetable oil. ...
  • Flaxseed. ...
  • Processed foods. ...
  • Alcohol. ...
  • Nuts.

How many eggs increase testosterone? ›

Eggs, especially their nutrient-rich yolks, contain the cholesterol, protein and vitamin D you need to produce testosterone. There's no limit on how many eggs you can eat per day, 7 but in most people 1-2 per day is a good benchmark.

How much does honey increase testosterone? ›

Honey. Honey contains boron, a mineral that has been linked to high testosterone. Honey is also packed with nitric oxide, which plays a major role in opening up blood vessels that help create erections. You can boost your body's nitric oxide levels by 50% with 4 teaspoons of honey daily.

Does vitamin D increase testosterone in females? ›

Vitamin D and testosterone: Not just for men

Scientists have also observed a direct correlation between vitamin D and testosterone in women. In a recent cross-sectional study of women, researchers observed a positive, significant correlation between serum 25(OH)D concentrations and total testosterone levels.

Does zinc increase testosterone in females? ›

The results of this study showed that zinc supplementation can improve testosterone levels and sexual function in postmenopausal women. Using this supplement in postmenopausal women having zinc insufficiency is recommended.

Does exercise increase testosterone in females? ›

In young, healthy women, resistance exercise can induce transient increases in testosterone, and anthropometric markers of adiposity correlate with testosterone concentrations.

Does magnesium increase testosterone in females? ›

Magnesium supplementation resulted in reduced BMI and testosterone levels as well as increased DHEA concentrations in women with PCOS. Also, magnesium supplementation may increase serum LH levels.

What are symptoms of low testosterone in females? ›

Symptoms of low testosterone in women can include:
  • Hair loss.
  • Thinning and dry skin.
  • Trouble sleeping.
  • Overall strength decrease.
  • Muscle tone is reduced.
  • Weight gain, especially around the middle.
  • Problems with fertility.
  • Menstrual cycle irregularity.
5 Oct 2018

How much vitamin D should I take to increase testosterone? ›

Correcting vitamin D by taking vitamin D3 at a dose of 4,000 to 5,000 IU a day can naturally boost your testosterone levels because D3 plays a part in its production.

How does low testosterone affect a woman? ›

Symptoms of low testosterone in women

Low libido, weight gain, and changes in mood are all common signs of low testosterone levels. Low testosterone over a long period of time may also contribute to more serious issues like heart disease, poor memory, and loss of bone density.

Does magnesium increase testosterone? ›

Our results show that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.

What produces natural testosterone? ›

Go Fish. Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It's a natural testosterone booster because it plays a crucial role in hormone production.

How much zinc should I take daily to increase testosterone? ›

It found that men who received 30 milligrams of zinc per day showed increased levels of free testosterone in their bodies. Using a supplement may not be necessary. Another study demonstrated that using a zinc supplement won't raise your testosterone levels if you're already getting enough of the mineral.

What activities raise testosterone? ›

Lifting heavy weights with a high volume will increase testosterone the most. Exercises include compound movements like squats, deadlifts, bench press, push press, and shoulder press. Also high intensity interval training (HIIT) is excellent for testosterone.

Can walking increase testosterone? ›

You can also boost testosterone levels by doing aerobic exercise at least three times per week, like running or walking. You should also be sure to reduce stress and get enough sleep, as relaxation can lower cortisol levels, which helps boost testosterone.

Which exercises increase testosterone? ›

All Types of Exercise Count. Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says. Lifting weights or doing other strength-training workouts has a bigger effect on your testosterone, Schroeder says.

Does Ashwagandha increase testosterone? ›

In the current study, an examination of hormonal changes over time demonstrated that ashwagandha supplementation over an 8-week period was associated with 15% higher levels of salivary testosterone and 18% higher levels of DHEA-S compared to placebo.

How much magnesium should I take to increase testosterone? ›

Some studies have shown that magnesium supplementation can increase testosterone levels in men. It is recommended that men have at least 400–420 mg per day of magnesium, which can come from food or a combination of food and supplements.

Does vitamin d3 increase testosterone? ›

For most men, a higher vitamin D intake will probably not strongly influence the concentration of testosterone, but men with vitamin D deficiency might consider vitamin D supplements to boost the concentration of testosterone in the body and perhaps also fertility.

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