🔥 How to Naturally Increase Testosterone and Feel Stronger
the citadel breakdown
How Lifestyle and Nature Can Boost Testosterone Naturally
Low energy, sluggish recovery, and plateaued performance can often trace back to one thing: your testosterone levels aren’t pulling their weight. Thankfully, you don’t always need synthetic shortcuts — nature has you covered.
Research shows that healthy sleep, regular resistance training, and clever nutrition choices can naturally support and maintain healthy testosterone. Pair this with time-honoured herbs like Tongkat Ali, plus essential nutrients like vitamin D, and you have a simple, holistic approach to feeling your best.
Foods That Naturally Increase Testosterone (and Ones That Don’t)
Let’s break it down — food is your first line of defence for hormone health. Some staples worth adding to your weekly rotation include:
Vitamin D-rich foods: Salmon, egg yolks, fortified dairy and mushrooms grown under UV light. But even with a good diet, many Australians still fall short — that’s why a trusted supplement like Switch Nutrition’s Vitamin D3 + K2 can help maintain healthy levels, supporting not just bone health but also hormone production.
Garlic: This kitchen hero may indirectly support testosterone by lowering cortisol (your stress hormone).
Zinc-heavy options: Think oysters, pumpkin seeds, and chickpeas — zinc deficiency is well-known to lower testosterone.
Testosterone boosting fruits: Pomegranates and berries offer antioxidant support, which helps keep hormones balanced.
Equally important is knowing what to avoid. Diets high in processed sugar, excessive alcohol, and excessive soy can interfere with natural testosterone production. Keep it simple: more whole foods, less processed filler.
Do Supplements Help? Where Tongkat Ali Comes In
No supplement replaces a decent sleep routine and smart diet, but some natural allies can give your body the nudge it needs.
Tongkat Ali, also called The Malaysian Ginseng, is an adaptogenic root used for centuries in Southeast Asia for energy, stamina, and male vitality. Studies suggest it may help maintain normal testosterone levels, support muscle strength, and keep your inner drive alive.
For anyone wanting to know how to increase testosterone naturally, Tongkat Ali, paired with good sleep, solid training, clean food and nutrient support like Switch Nutrition’s Vitamin D3 + K2, is a well-rounded, evidence-backed toolkit.
Why We Use Evolution Botanicals Tongkat Ali
We’re selective about what we stock at Citadel Health Store — so here’s why Evolution Botanicals Tongkat Ali made the cut:
Wild-harvested Yellow Tongkat Ali root — the most prized part for its high Eurycomanone content.
Standardised 25:1 extract, with 1% Eurycomanone for reliable potency.
Dual extraction with hot water and ethanol — no shortcuts or harsh chemicals.
Packaged in Miron violet glass jars to naturally shield bioactive compounds from sunlight, keeping each dose fresh and effective.
The result? Genuine strength straight from nature, supporting your goal to naturally increase testosterone and regain everyday vitality.
Frequently Asked Questions
Q: How can I increase testosterone levels naturally?
Prioritise good sleep, consistent strength training, nutrient-rich whole foods, and consider trusted herbal and nutrient support like Tongkat Ali and vitamin D3 + K2.
Q: Which foods boost testosterone the most?
Vitamin D foods (like salmon and eggs), garlic, oysters for zinc, plus antioxidant-rich fruits like pomegranates.
Q: Are there foods that kill testosterone?
Too much sugar, alcohol, and heavily processed foods can work against your body’s natural balance.
Q: Is Tongkat Ali safe?
When sourced and extracted properly, Tongkat Ali is generally well-tolerated. Follow label instructions and check with a healthcare professional if needed.