How Do I Build Up Testosterone?

The testosterone hormone regulates the development of secondary male sexual traits, including muscle mass and strength, deepened voice, facial hair, bone density, sex drive, fertility and energy levels. Women have testosterone as well, but at much lower levels than men. The normal range for women is 30 to 95 ng per dL of blood (nanograms to deciliters), while the normal range for men is 300 to 1,200 ng per dL. Because of testosterone's role in building muscle strength and mass, bodybuilders and other athletes often wish to build up testosterone levels.

Step 1

Limit your intake of alcoholic beverages or avoid drinking alcohol altogether, if you're a man. Alcohol consumption negatively impacts the male reproductive system's production of testosterone, as reported in the winter 2001 issue of "Alcohol Research and Health." In women, however, alcohol consumption temporarily increases testosterone levels, according to the winter 2002 issue.

Step 2

Add one or more testosterone-boosting supplements to your diet that are considered safe and potentially effective. According to MayoClinic.com, supplements that may increase testosterone levels relatively safely include folic acid, vitamin E, zinc and ginseng. Other popular supplements, including DHEA, horny goat weed, gingko and yohimbe, might raise testosterone levels but also can have potentially serious side-effects.

Step 3

Eat a diet that encourages and supports testosterone production. Get 60 percent of your daily calories from carbohydrates. A University of North Carolina study reported in the April 2010 issue of the "European Journal of Applied Physiology" shows that for athletes in training, eating a low-carb diet containing only about one-third of carbs from calories resulted in marked decline in testosterone levels, among other effects.

Step 4

Follow a periodical strength-training program that includes a cycle of heavy-volume/intensity lifting, followed by a cycle of tapering before your desired time of peak performance. This can increase testosterone levels in the blood and reduce cortisol (a stress hormone) levels simultaneously, according to a 2008 study published in the "Journal of Sports Science and Medicine."

Tips and Warnings

Consult with a medical professional before taking any supplements. A 2008 study published in the "Journal of Clinical Endrocrinal Metabolism" linked low testosterone levels with poor-quality sleep in older men. If you don't sleep well or have other symptoms of low testosterone, such as erectile dysfunction or decreased muscle mass, consider having a blood test to check your testosterone levels.
Too much testosterone can contribute to serious health problems, including ovarian cancer, polycystic ovaries and testicular cancer. Anabolic steroid supplementation, such as taking testosterone, is illegal in the United States. The medical profession considers this practice unsafe, while most sports organizations consider it unethical. Though alcohol temporarily increases testosterone levels in women, the negative side-effects of alcohol consumption on women's overall balance of hormones contraindicates its use as a testosterone booster.