How To Boost Male Testosterone

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6. Boron. Like magnesium and zinc, boron is a dietary mineral. Some studies have also noted an increase in testosterone in men, even in young men, including an increase in the testosterone levels of young men taking 10 mg of boron per day. It is not recommended to take more than 20 mg/day.

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How To Boost Testosterone Naturally

Thankfully, there are many natural ways to help boost your testosterone levels.

Get More And Better Sleep

Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while were sleeping. That increased level of T that we experience at night is one of the reasons we wake up with Morning Wood. .

But if youre not getting enough quality sleep, your body cant produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.

Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.

During the month before my experiment, I was definitely sleep deprived. Some nights I was only getting 4 to 5 hours. Testosterone killer! During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway.

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Take Steps To Reduce Stress

Like sleep, stress affects your entire well-being including your testosterone levels.

“When you experience stress, your body releases a hormone called cortisol. This hormone helps your body prepare and respond to this stress, and then your body goes back to normal. But when you’re stressed more often than not , you experience prolonged exposure to cortisol and studies show that cortisol circulating in the bloodstream reduces the level of free testosterone,” explains Dr. Starke.

And while life is always going to be stressful, you can take steps to reduce stress you may be feeling.

“One of the best ways to relieve stress is to take time for yourself and do something you enjoy even if it’s only for a few minutes every day. It could also mean actually acting upon those deep-breathing reminders that your smartwatch keeps bugging you about. Just something to get you to slow down, be present and relax your mind and body,” says Dr. Starke.

And if you’re stress is stemming from your low testosterone level itself, seeing your doctor might help.

Cold Showers Boost Testosterone

This myth is another message board favorite. The idea behind it is simple that taking a cold shower helps to keep the testicles at an optimal temperature, helping your body to make more testosterone.

Although theres some evidence that testicular temperature may be linked to things like sperm production and protein synthesis, there isnt any reliable research showing that showering with the temperature set to cold has any effect on your testosterone levels.

In fact, one study from the early 1990s concluded that cold water stimulation actually reduced testosterone levels. In short, while a cold shower might help you to wake up, theres no real scientific evidence that it helps to increase testosterone.

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Should Men Take Testosterone

Cranking up your T-levels with testosterone boosters without taking care of your basic health and well-being is running before you can walk. In other words, if you haven’t put the foundations in place, it’s utterly pointless and potentially harmful to your health.

“Poor lifestyle can mimic the symptoms of low testosterone and can actually cause low testosterone as well,” says Hodzovic. “The main culprits include lack of sleep, excessive stress, too little or too much exercise and too little or too much body fat.

“Getting healthy and active and eating a balanced nutritious diet along with enough sleep are the most important things to do. Taking testosterone boosters without addressing these basics is likely going to have minimal effect even if testosterone levels are low.”

Lower Your Stress Levels

Experiencing high levels of stress for a long period of time can be meaningfully damaging to your health. When you’re stressed, your body releases a hormone called cortisol. This stress hormone acts as a sort of alarm system for the body, triggering a fight or flight response in most of your organs. In this state, your body will focus primarily on essential functions only.

Functions such as the production of testosterone, which is not essential to survival, can be severely reduced and lower your T levels during periods of chronic stress. These two hormones have a balanced relationship, in that the higher your levels of cortisol, the lower your testosterone levels may be.

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Eat A Balanced Varied Diet

Alongside exercise, your diet is going to be the other biggest influencing factor, possibly even more so.

There are a lot of books and websites professing to the best diet for boosting testosterone when in reality its very simple. All you need to do is focus on natural, whole foods, which are rich in micronutrients.

A good tip is to follow the 80/20 rule where 80% of the time you eat healthy foods such as vegetables, lean meats, fish, fruit, nuts, seeds and whole grains, then you save the other 20% for treats and unhealthy items. This approach prevents binging and makes it easier to stick to your diet.

Testosterone What It Does And Doesn’t Do

When you think of testosterone, what comes to mind? Macho men? Aggressive, impatient, type A behavior? Road rage? Violence?

Testosterone’s role in bad behavior is largely a myth. What’s more, testosterone plays other important roles in health and disease that may surprise you. For example, did you know that testosterone is a key player in ? Or, that women need testosterone, too? There’s more to testosterone than guys behaving badly.

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The Right Vitamin Supplements

A deficiency in the essential vitamin D is commonly associated with low levels of testosterone.

One study involved a group of 54 men either receiving 3,330 international units of vitamin D or a placebo over the course of a year. When the trial ended, the men that were given the vitamin D had significantly higher levels of bioactive testosterone, free testosterone, and total levels of testosterone.

Another supplement to consider is zinc. A deficiency in this mineral has a direct association with low testosterone levels. One study looked at the role of zinc in 37 men experiencing infertility for five years or longer.

Once zinc levels were restored to normal via oral administration of supplements, testosterone was increased along with sperm count. Within two months of treatment, there were nine reported pregnancies. The group that didnt have a deficiency seemed to be largely unaffected by the supplements.

Fixing a zinc or vitamin D deficiency may impact testosterone meaningfully.

Try Natural Testosterone Boosters

Testosterone boosters arent going to skyrocket your hormone levels to the point where youre effortlessly building muscle, dropping fat without knowing it and your libido is through the roof.

However, they can make a small difference which can act as a cherry on the cake. Look for supplements that contain fenugreek, zinc, d-aspartic acid , and vitamin D.

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Foods That Boost Testosterone

As we learn how to boost testosterone naturally, there are a few foods we can add to our carts that can help.

First, consider adding more flavor to meals with onions and garlic. They can raise levels of a hormone to encourage the body to create more testosterone.

Try eating more fish, chicken, lean beef, and eggs, too. These proteins will help the body make more of a substance that binds with testosterone.

When choosing fish, consider salmon, tuna, and mackerel. These fatty fish are high in vitamin D, which can aid with hormone production.

You can also eat more oysters, which feature zinc. Zinc will help the body produce more testosterone. This mineral will boost immunity, too.

Otherwise, try adding more magnesium to your diet.

Magnesium blocks a protein from binding with testosterone. Then, more testosterone can travel through the blood. Choose spinach, cashews, and almonds for more magnesium.

Pomegranate can lower stress hormones like cortisol. Sex hormones like testosterone can increase as result. Pomegranate can also lower blood pressure while boosting your mood.

How To Tell If You Are Testosterone Deficient

According to the ‘What Is TDS’ campaign, hypogonadism is a condition where the testes produce an unusually low level of testosterone, or dry up altogether. Testosterone Deficiency Syndrome has many symptoms, most notably, a loss of libido, erectile dysfunction, fatigue, depression, anxiety, loss of wellbeing and a decline in cognitive functions.

If you are worried your T levels are dropping, visit your GP for a blood test.

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Low T Medications To Try When Natural Remedies Dont Work

If you havent been able to normalize low testosterone with lifestyle measures, your doctor may recommend testosterone replacement therapy. These medications work in different ways. Testosterone replacement is available to place topically on the skin, pellets placed under the skin, injected in the muscle, or orally.

Treatment is usually advisable if the low testosterone levels are causing symptoms or if the levels are so low that the individual is at risk of physiologic complications like cardiovascular disease or osteoporosis, says Dr. Ramin. Some drugs prescribed for testosterone deficiency include:

Safety And Side Effects

Ashwagandha is considered generally safe, without major side effects. In large doses, it may cause diarrhea, gastrointestinal upset, nausea, and vomiting. In rare cases, it has been linked to liver injury. It’s important to let your healthcare provider know your interest in the supplement or that you are already taking it to ensure it is done safely.

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Eating Food In Plastic Packaging Reduces Testosterone

You may have heard that products packaged using plastic can lower testosterone by passing on chemicals such as bisphenol A or bisphenol S.

This is one of those myths thats partly true, yet not quite as clear as it seems. Essentially, there is research showing that BPA may be linked to reduced testosterone. For example, a study from 2013 found that men exposed to BPA in the workplace had lower sex hormone levels.

However, this doesnt necessarily mean that eating food from plastic containers will impact your testosterone production. This is because the quantity of BPA in food containers is much smaller than the amount of BPA a worker may be exposed to in an industrial setting.

In some cases, other research has also shown the opposite effect. For example, a 2010 study of Italian men found that a higher concentration of BPA in urine was associated with a higher average total testosterone level.

In short, the jury is also out on BPA and testosterone. While avoiding plastics is definitely good for the world as a whole, the evidence that eating food from a plastic container or using plastic items in the microwave affects testosterone is limited and far from conclusive.

Longer Workouts Are Not Better

Another aspect of your training that can influence your testosterone levels is the duration of your workouts. If you’re regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, then your testosterone levels may take a hit.

Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone. Additionally, research has demonstrated that a shorter rest period between sets elicited higher acute hormonal responses following a bout of resistance training.11 To maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.

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What Causes Low Testosterone

Low levels of testosterone can be caused by a variety of different factors.

Age is one of the most common causes of low testosterone. According to Dr. Joseph M. Brito, an assistant professor of urology at Yale University School of Medicine, testosterone levels can start to decline as early as age 30.

Additionally, men who have had surgery for testicular cancer or those who are receiving home treatments for conditions, like prostate cancer, may have lower levels of testosterone. In rare cases, pituitary abnormalities or brain tumors may also be a cause.

Brito explains that several other factors can also contribute to low testosterone, including:

If you suspect you may have low testosterone, your doctor can test your blood levels.

Home tests are also available, most of which use either a blood or saliva sample to test your testosterone levels. However, as Brito points out, theres limited research on the effectiveness of these tests and how they compare to lab tests.

Quit All Recreational Drugs

Recreational drugs are not only horrible for your body and mental health, but destroy testosterone production as well . Abusing substances are also linked to hypogonadism, testosterone deficiency .

They may feel good at the time, but they affect everything from your cognitive function, anxiety levels, and testosterone. Ditch the drugs and reward yourself with more natural rewards, such as exercising and eating healthy.

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How Does Exercise Help Raise Testosterone

Exercise can help to raise testosterone levels by improving the body’s overall fitness. One study found that men who exercised regularly had higher testosterone levels than those who did not exercise. Regular exercise can also help to improve mood and reduce stress, which can also lead to higher testosterone levels.

Avoid Long Distance Training

Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone. Endurance training especially has a negative impact on your T levels .

One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men .

Long distance training places too much stress on your body for you to produce healthy amounts of testosterone. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels.

However, you dont have to skip cardio altogether. Moderate intensity endurance training leads to increases in testosterone .

Omit long distance training, and instead HIIT train or play a sport for your cardio.

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When To Consider Testosterone Boosters

If youre looking for a simple way to increase testosterone levels naturally, some supplements on this list may be beneficial.

If youre experiencing severe symptoms of low testosterone such as low energy levels, decreased libido, muscle loss, or fertility issues please consult a healthcare professional to discuss possible treatment options.

Here are a few of the factors we considered when choosing the products listed below:

• Vetting. All the products included were vetted to ensure they meet Healthlines medical and business standards.
• Ingredients. Supplements feature ingredients that have been studied and shown to increase testosterone levels.
• Dosage. Supplements provide a dosage that has been proven safe and effective.
• Third-party testing. Many of the supplements we included have been tested for quality and safety by a third party organization such as NSF International, United States Pharmacopeia , or Informed Choice.

How Can You Increase Testosterone Naturally

When it comes to increasing your testosterone, quality sleep, physical activity, and weight management come first. A few supplements can help sustain healthy testosterone levels, but most supplements marketed as testosterone boosters dont work, though some can make you believe they do by boosting your libido.

is an androgen, a male sex hormone, though females need it too. In males, low testosterone has been associated with low libido and poor health outcomes, such as the development of metabolic syndrome. In males and females, low testosterone has been associated with depression.

Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30s. Fortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels.

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