December 22, 2025, 3:47 am | Read time: 6 minutes
Testosterone is often associated with literal masculinity. However, beyond topics like potency or muscle building, this sex hormone is crucial for healthy body functions and the entire organism. It can be beneficial to support testosterone release with natural means. Read more about it at FITBOOK.
Testosterone Deficiency in Men–Why It Is So Dangerous
The so-called “male hormone” testosterone is also present in the female body, but in higher concentrations in men. In men, it regulates—in addition to sexual drive—muscle growth, bone density, and is also responsible for fat distribution in the body. Conversely, a low testosterone level can manifest as loss of libido, strength, and motivation, and may even promote the development of chronic diseases. Researchers have found a link between testosterone deficiency and an increased risk of type 2 diabetes, metabolic syndrome, and coronary heart disease.1 You see, it’s important for testosterone levels to be in a healthy range—and men can help with natural means.
How High Testosterone Levels Should Be in Men’s Blood
Testosterone is primarily produced in the testes and partially in the adrenal glands in the male body. A blood level between three and ten nanograms per milliliter (ng/ml) is considered normal. However, some men have levels above ten ng/ml.
Possible Causes for Lower Levels
Lack of sleep and unhealthy habits like smoking can have a measurable negative impact on testosterone levels. This is partly due to the many chemical substances in cigarettes that can disrupt the entire hormonal balance. Experts also warn against frequent alcohol consumption, as it can lower testosterone and simultaneously increase the “female” hormone estrogen. Beer, for example, contains hops—a strong phytoestrogen, a plant-based female hormone.
Stay Away from Hormone Preparations
Those below the normal range might be tempted to increase their levels with testosterone supplements. Others resort to hormone injections without any apparent reason, such as Reacher star Alan Ritchson. The actor recently praised the supposed benefits of testosterone therapy for muscle building, as reported by FITBOOK. However, experts strongly advise against it. The body’s own production of testosterone decreases over time when the hormone is supplied externally. If the testes are no longer “needed,” they shrink.
So what should you do instead: Integrate habits into your daily life that naturally boost testosterone levels. FITBOOK reveals how this can be achieved.
Naturally Boost Testosterone—Methods and Strategies
Regular Ejaculations or an Active Sex Life
A week after the last ejaculation, testosterone levels are at their lowest. Thus, men who are abstinent for long periods risk a permanently lowered testosterone level. Conversely, regular ejaculations have a positive effect. Experts know: An active sex life generally leads to a favorable testosterone level.
Engage in Strength Training
Balanced strength or endurance training is optimal for boosting testosterone levels. In terms of cardio, sessions of about 45 minutes are considered perfect. Overexertion, however, should be avoided—at least when it comes to masculinity. Researchers believe that extreme endurance sports can correlate with a drop in testosterone levels.2
Very beneficial, even in larger doses: muscle building. Intense training is especially worthwhile here. Strong stimuli on large muscle groups, ideally with few and only short breaks between sets, increase testosterone release.
Reduce Belly Fat, as It Converts Male Hormones into Female Hormones
A high proportion of visceral fat tissue (also known as internal belly fat) can demonstrably promote the development of various diseases. Not least, the enzyme aromatase is produced in belly fat, which converts male hormones (androgens) like testosterone and androstenedione into female hormones (estrogens) like estradiol and estrone.
Fasting
Among the many benefits that intermittent fasting is said to bring to the body is the increase in testosterone levels. This has already been demonstrated in a study.3 In men with a normal weight, fasting periods of 12 to 56 hours are said to have improved testosterone conversion by 180 percent.
Foods with a Favorable Influence on Testosterone Levels
Oats
Oatmeal or oat bran is excellent for raising testosterone levels. Oats contain so-called avenacosides, which reduce the presence of a specific protein in the blood that would otherwise block the sex hormone.
Cruciferous Vegetables
All types of cabbage—such as broccoli, Brussels sprouts, white cabbage, cauliflower, etc.—are rich in vitamin C. They should therefore be included more often in the diet. Additionally, cabbage boasts certain secondary plant compounds and a property interesting in terms of testosterone: It inhibits the aforementioned (testosterone-degrading) aromatase.
Oysters
Oysters are considered an aphrodisiac, not least because they contain large amounts of zinc. This mineral positively affects testosterone levels.
Nuts
FITBOOK has already reported that nuts are an optimal snack to increase the quantity and quality of sperm. Additionally, cashews, walnuts, and especially Brazil nuts contain valuable omega-3 fatty acids and vital nutrients.
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Naturally Boost Testosterone with Medicinal Plants
Pine Pollen
Are you familiar with the good old pine pollen, known in modern terms as “Pine Pollen”? It is the pollen of the pine, harvested by hand and processed into powder or tincture.
In Traditional Chinese Medicine, the anti-inflammatory and immune-boosting powers of pine pollen have been believed in for centuries, so too that it positively affects libido and testosterone levels. The reason for this is, among other things, the hormone androgen it contains, which stimulates testosterone production and ensures that male and female hormones are present in a healthy balance in the blood.
Ginseng
Ginseng has also been used in Traditional Chinese Medicine for ages as a medicinal plant and natural potency enhancer. It is said to maintain testosterone levels—and also combat fatigue, support the immune system, memory, and overall health. Ginseng root is steeped in thin slices with hot water and then consumed. You can find high-quality ginseng in well-stocked health food stores.
Nettle Root
The positive effect of nettle root against prostate diseases is well known. Additionally, the processed leaves are said to inhibit the aforementioned aromatase.
Supplements That Can Boost Testosterone
Zinc
The trace element zinc is essential for numerous metabolic processes. According to the German Nutrition Society (DGE), an adult man should consume 10 milligrams of zinc daily. Doctors know that correcting a potential deficiency boosts testosterone production.
Vitamin D
A vitamin D deficiency can lead to fatigue, listlessness, and depressive moods. It can also negatively affect testosterone levels. Conversely, vitamin D also has an inhibitory effect on the enzyme aromatase.
Creatine
You might know creatine from the field of performance-enhancing supplements. Studies have also shown that taking creatine can increase testosterone levels4. Since no dependency or other lasting health restrictions are known from its use, there is nothing against consuming the supplement according to the dosage instructions.
FITBOOK was professionally advised by sports scientist Dr. Dr. Michael Desphegel, internist and nutritionist Dr. Matthias Riedl, and urologist Dr. med. Christoph Pies.