4. Fenugreek


For example, an 8-week study in 49 athletic men found that taking supplements with 500 mg of fenugreek daily slightly increased testosterone levels and significantly improved strength and body fat compared to a placebo group (11Trusted Source).

Additionally, a 12-week study in 120 men aged 43–75 showed that those who took 600 mg of fenugreek seed extract daily experienced increases in testosterone levels and improved libido compared to a control group (13Trusted Source).
5. DON’T Sleep too much or too little!?! - both can impact testosterone levels

Aim to get at least seven to nine hours of sleep per night. If sleep declines during a busy work week, catch-up sleep on the weekends can improve testosterone levels.

A 2015 study including 1,274 men aged 65 and older showed that up to almost 10 hours of sleep correlated with increased testosterone.

6. OPTIMIZE MAGNESIUM
magnesium supplementation paired with resistance exercise may increase testosterone production in men. - pumpkin seeds, spinach, and black beans