The basic ingredients for testosterone are zinc, vitamin D, cholesterol, with selenium and magnesium being present as well. Research suggests that an amino acid called N acetyl cystein can be beneficial to increasing glutathione in the testes which makes for healthier teste function and increased testosterone. Sleep is critical. Excess alchohol or body fat do not compliment testosterone production Exercise in proper amounts has been shown over and over to raise T. Moderate amounts of porn and or masturbation are probably fine, but porn induced erectile dysfunction is real. Erectile dysfunction is not fun, it's crushing. Erectile dysfunction can be caused by many things aside from low T. Man up and see your doctor if all else fails. Garlic and vitamin C together have been helpful for me, for what it's worth.
If you suffer from occasional insomnia or if it’s a nightly battle for you, you’ve likely looked at all of the natural solutions currently out there. You may have even tried some melatonin supplements, and if you’re like many individuals, had some disappointing results. While research has shown the body’s naturally-produced melatonin helps regulate sleep, synthetic melatonin has proven less than impressive. One thing that has been virtually ignored, however, are the foods that are able to increase the body’s natural melatonin production.