How to increase testosterone: food and hormone replacement

Hormones are substances that have as one of their main functions to regulate the functioning of the body’s cells. If a hormone is not in adequate quantity, the organism may not function optimally.

This is what happens with testosterone, which, if in low amounts, can affect both men and women and cause symptoms such as intense fatigue and a drop in libido .

To solve the problem, there are some techniques that can be employed. Do you want to know more about it? Continue reading the text!

What is testosterone and what is it for?

Testosterone is the main male sex hormone, which acts in different areas of the body, such as thickening of the voice, increased muscle mass, beard and hair growth and also the production of sperm.

It is generated predominantly by the testicles and is an androgynous, that is, it acts in the maintenance of the masculine traits in the man.

Despite this, the hormone is also present in the female organism, however, in smaller amounts, about 20 to 30 times less.

In women, it is produced by the ovaries and adrenal glands, and helps to balance some body functions, such as gaining muscle mass, increasing bone mass and even libido levels.

In both men and women, testosterone also has functions such as the balance of vitality and energy and even influences fertility levels.

When the hormone is in an amount below normal, it can cause emotional and physical dysfunctions, triggering symptoms of depression or a drop in libido, for example.

It is noteworthy that generally after the age of 50 it is common for testosterone levels to gradually decrease in the body. However, if the drop occurs before that, it may be that something is not right and it is the case of Hypogonadism – malfunction of the testicles and inhibition of testosterone production -, for example.

Therefore, it is recommended to seek medical attention to assess the condition and indicate the correct diagnosis.

How do I know if my testosterone level is low?

When the body is in trouble, the body usually gives some signals, and in the case of low testosterone it is no different. Both women and men can have their hormone levels decreased and manifest different symptoms, among them: the reduction of body hair, sexual impotence, drop in libido, lack of energy and changes in mood.

In general, the diagnosis is made by analyzing symptoms and blood tests. To confirm the problem, in men, testosterone levels should generally be below 200ng / dL.

In women, values ​​below 14ng / dL can already indicate the presence of the problem.

Specific symptoms of low testosterone include:

Falling libido

When it comes to testosterone, it is common for people to relate to libido. This, because the hormone is one of the regulators of sexual desire and, if there is a drop in its levels, changes can happen in men and women.

Despite this, it is worth mentioning that not every person with a low testosterone level will necessarily have a drop in sexual desires.

There are other factors, both psychological and hormonal, that can interfere with the condition, whether or not it causes the problem.

Reduction of body and facial hair

One of the functions of testosterone is to regulate the growth of hair on a man’s body.

When there is a drop in testosterone, there may be a decrease in the speed of appearance of these hairs, as in the beard, for example.

Low bone density

Testosterone acts on bone density and fortification and, when it is lacking in the body, it can trigger greater fragility and bone porosity.

These symptoms can cause the development of Osteoporosis – a condition in which there is weakening of the bones and an increased risk of fractures – and, therefore, it is important to consult a doctor to avoid worsening the condition.

Sexual impotence

Also known as erectile dysfunction , sexual impotence is a problem that makes men unable to maintain, or even have, an erection for sexual intercourse.

There are different factors that influence the development of the condition, which can be physical and / or psychological. Among physicists, there is a drop in testosterone, since the hormone is directly linked to male sexual potency.

Decreased morning erections

Morning erections, although considered taboo for some people, are a common and normal mechanism of a man’s body.

During sleep, the body enters a state of relaxation and involuntary erections usually happen, even if the person does not notice it. What happens is that men tend to wake up just at one of the erection moments, with the so-called morning erection occurring.

If the man realizes that they suddenly stopped occurring, it may be a case of low testosterone.

However, it is worth remembering that there are other factors that influence the problem, it is important to seek a doctor for a correct diagnosis.

Change in mood

Some studies believe that testosterone acts on the brain, interfering with behavior. According to research, it is believed that when there is a change in hormone levels, they also occur in mood.

Thus, if the testosterone is low, it is possible that the person has greater irritability, moodiness and even depression.

If these symptoms occur suddenly, it is possible that it is related to the lack of the hormone in the body.

Fatigue / lack of energy

Testosterone directly influences mood and energy. Feelings of intense fatigue during the day and lack of energy, whether in men or women, can be signs that the hormone is below its ideal levels.

Weight gain

The hormone acts on metabolism, helping to burn body fat. If the person is low on the substance in the body, the metabolism may be a little compromised, making it difficult to lose fat and, consequently, to gain weight.

That is why, in general, people over 40 have greater difficulty in losing weight, as testosterone levels begin to drop gradually and naturally.


When there is a hormonal imbalance such as a decrease in testosterone, it is possible for gynecomastia to develop in men, that is, swelling of the breasts.

If the increase in breast tissue occurs due to the low hormone, usually after the regularization of testosterone the breasts return to their normal size.

Difficulty gaining muscle mass

Testosterone is an anabolic hormone, that is, it acts directly on the mechanism of muscle mass gain, since it stimulates the production of proteins and the growth of muscle.

When there is a reduction in the levels of the substance, there is also an interference in this mechanism. Therefore, if there is a sudden perception of greater resistance in the body when gaining muscle mass, it may be a testosterone problem.

What to do when your testosterone level is low?

If there are symptoms related to low testosterone, whether in men or women, the first thing to do is to consult a professional who will indicate the correct diagnosis for each person. If confirmed, it is possible to start a treatment to raise the hormone in the body.

At first, it is possible to resort to natural actions such as exercise and a balanced diet to raise testosterone. If there is no result, it is possible to perform hormone replacement.

It consists of adding synthetic hormones to the body, that is, produced in the laboratory. There are different types of presentation, among them: gel, cream, pill, transdermal patches (use on the skin) or either intramuscular injection (into the muscle) or subcutaneous (under the skin).

This method is generally administered in cases when the hormones are not produced correctly by the body and should be used only with medical advice.

The main indications for replacement are:

  • Late puberty – absence of body changes at the expected age;
  • Hypopituitarism – decreased functioning of the pituitary gland;
  • Testicular failure – insufficient production of sex hormones;
  • Muscle weakness and low bone density;
  • Klinefelter syndrome – man is born with an extra X chromosome;
  • General symptoms of hypogonadism – when the testicles or ovaries do not produce sex hormones efficiently.

Low testosterone in women: how to treat it?

Treatment for low testosterone in women depends on the cause of the problem. Women who use contraceptives, for example, tend to have a low hormone, as the drug inhibits ovulation and reduces testosterone production.

If this is the cause, one option is to stop using the drug. However, it is important to talk to a responsible professional, who will indicate the best solution for each clinical condition.

If the source of the problem is different, there are hormone replacement treatments for DHEA or even testosterone itself, always under medical advice.

DHEA stands for Dehydroepiandrosterone, a hormone naturally produced by the body. It works by helping in the production of estrogen and testosterone and keeps hormone levels balanced.

Testosterone replacement can also be done, depending on the woman’s clinical condition. It is important that there is a diagnosis by a doctor, who will decide which is the best option.

How to increase the level of testosterone in a natural way?

If testosterone production is not occurring optimally, there are some ways to naturally increase hormone levels in the body, such as physical exercise, for example. Specifically, some actions that can be taken are:

Physical exercises

The practice of physical exercises such as weight training can help to stimulate the production of testosterone. According to some studies, lifting weights helps to raise levels of the hormone in the body, to supply muscle demand.

It is worth remembering that the exercises must be done regularly and a tip is, instead of training with large repetitions, invest in short repetitions, however, with more load.

Adequate food

A balanced diet rich in minerals such as zinc is very important for anyone looking to raise testosterone naturally. Zinc is one of the minerals that stimulate testosterone production, helping to increase the hormone.

In addition, foods source of vitamins A and D can also be good allies, as studies have shown that increasing these vitamins in the body helps to raise testosterone levels in the body.

Regulate sleep

Having a good night’s sleep is essential for the proper functioning of the body, including, for a good production of testosterone.

This, because regular rest helps to reduce the levels of stress and anxiety during the day to day, which stimulate the production of the substance cortisol. It is known as the stress hormone and, when released in large quantities, can negatively interfere with testosterone production.

Thus, in addition to sleeping well and ensuring that the body is rested, it is worth looking for mechanisms that relieve daily discomfort and irritability, such as meditation, for example.


Vitamin D is a compound that can help raise testosterone levels in the body. To absorb and activate the effects of the vitamin in the body, it is important to take about 15 to 20 minutes a day in the sun.

It is worth mentioning that this is the ideal time for sun exposure and, staying in the sun for a longer time can cause problems such as burns.

What foods help in the production of testosterone?

Foods are generally sources of nutrients like vitamins and minerals, which are related to the production of hormones in the body. Some of them, such as fruits and cereals, help to stimulate the production of testosterone by the body, which can increase its amount in the body.

But it is worth remembering that, in general, when there are marked hormonal changes or pathologies, only food will not regularize the condition. Among the foods that can help are:


Garlic can be a good ally when it comes to raising testosterone. The food contains a substance called Alicin, which works to combat high levels of cortisol, a substance that impairs the production of the hormone.

That way, with less cortisol, the body can manufacture testosterone more efficiently.


Fruits are a great source of minerals and nutrients that can be beneficial, even if indirectly, for the production of testosterone. Among some of these foods that can assist in the production of the hormone are:

Orange, strawberry and kiwi

Fruits like orange, strawberry and kiwi have vitamin C in their composition, a compound that helps to regulate cortisol levels in the body.

When fruits are eaten and there is a balance of this substance, as in the case of garlic, the production of testosterone is improved.


Avocado is rich in good fats that help to increase the good cholesterol (HDL) in the body and decrease the bad (LDL).

This HDL is related to the production of testosterone and, with its increase, there is a greater stimulus for the manufacture of the hormone.

In addition, the fruit is rich in magnesium, a mineral that, according to studies, helps to raise testosterone levels in the body.


The mango is a fruit source of vitamin A and can help balance testosterone levels.

This is because vitamin A is a compound used in its production and in organisms in which there are good amounts of the substance, there is usually an improvement in hormone levels.


Fish such as tuna, sardines and salmon are rich in Omega 3. Like other substances, Omega 3 helps to raise the levels of good cholesterol in the body and, consequently, helps to increase the production of testosterone.

In addition, they are rich in vitamin D, a compound that helps to raise the testosterone available in the body.


In addition to being a source of B vitamins , beans are rich in zinc, a mineral that stimulates testosterone production.

Therefore, including food in the daily menu can be a good option to raise the hormone in the body.

Cashew nut

Like beans, cashew nuts are a major source of zinc, important for testosterone.

For those looking for an increase in the hormone, this food can be a good option on a day-to-day basis.

What is the best supplement to increase testosterone?

Food supplements are those that give the body the substances necessary for the body to produce more testosterone. There are different types of supplementation, from those that provide vitamins and nutrients to those that act by directly regulating the body’s hormones, such as some acids, for example. Among those that can be used are:

D-Aspartic Acid

D-Aspartic Acid is an amino acid found in asparagus and helps to regulate the levels of some hormones in the body, such as testosterone.

It works by stimulating LH (luteinizing hormone), a substance that helps promote the production of testosterone.

It is usually possible to find your supplementation in capsules at supplement houses or physical pharmacies or online.


Zinc is one of the minerals that act by stimulating the production of testosterone. When there is a deficiency of the mineral in the body, it is possible that there is a drop in the hormone levels.

Thus, it is possible to start a supplementation of Zinc, so that there is also an increase in testosterone.

However, it is noteworthy that supplements should be used only when there is a deficiency in the body and always under medical guidance.

Some supplement options include:

  • Viter C + Zinc ;
  • Vitergan Zinc .


Some studies have revealed that Magnesium helps to increase the testosterone available in the blood. Therefore, if necessary, supplementation with the mineral may be a good option.

It can be found in capsules alone or in conjunction with other minerals in the composition. Among the options are:

  • Magnesium Dimalate Meissen ;
  • Velus Magnesium .

Vitamin D

Vitamin D is important for the production of testosterone. In general, people who are deficient in the vitamin also have low levels of the hormone.

There are some supplements to help regulate her levels in the body, including:

  • Doss ;
  • Aidê 3 .

What to do to increase female testosterone?

Factors such as the use of contraceptive drugs, stress, inadequate diet and even irregular sleep can influence the low testosterone production in women. In these cases, as in men, the most common symptoms are tiredness , decreased libido, difficulty losing weight and changes in mood.

To reverse the situation, the mechanisms are similar to those of men and consist of supplementation with vitamins and nutrients, in addition to maintaining a balanced diet and regulated sleep.

Hormone replacement can also be done, however, always with the guidance of a professional, since women have naturally lower levels of testosterone in the body than men and, therefore, the replacement must also be done in lower quantities.

Is there a medicine to increase testosterone? When to take?

The remedies indicated for the increase of testosterone are generally the hormone replacement itself. It should be done only when there is a diagnosis that, in fact, there is a deficiency in the production of the hormone by the body.

In general, the period of treatment and dosages vary according to the clinical condition of each person. Some medication options that can be used are:

  • Durateston ;
  • Nebido ;
  • I certify ;
  • Androgel .

Testosterone is an important hormone for both men and women and its fall can cause dysfunctions in the functioning of the body.

To reverse the situation, there are some mechanisms that can be performed to increase the amount of the substance in the body, such as a balanced diet and the practice of physical exercises.