Foods That May Help Boost Testosterone
Testosterone is a sex hormone that affects:
- sperm production
- blood cell production
Testosterone declines as you age, but other factors can also cause low testosterone, including certain medications, high body-fat levels, and some health conditions .
Low testosterone, also called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms/deciliter . Low testosterone can be medically treated through testosterone replacement therapy .
Hypogonadism is very common. In fact, around 40% of men over 45 years old and 50% of men in their 80s are considered hypogonadal .
A health-promoting lifestyle, including diet, is important for maintaining optimal testosterone levels. Some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may reduce testosterone levels .
If you have low testosterone levels, follow a medical professionals recommendations. Additionally, you may consider adopting a dietary pattern rich in foods that contain nutrients important for maintaining healthy testosterone levels.
Many nutrients, including vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels .
However, theres limited research investigating the impact of specific foods on testosterone levels.
This article covers 7 foods that are rich in nutrients that may help promote healthy testosterone levels.
Can Testosterone Be Too High
If youre getting your testosterone levels checked, you may be wondering if they can ever be too high. This can certainly happen, says Dr. Eisenberg, though it is rare. Typically, he says, this only occurs if a male is supplementing with too much testosterone, as having too much testosterone is not something that tends to happen naturally.
When I see someone and their testosterone levels are too high, my first question to them is if they are taking testosterone, says Dr. Hoing. The answer is always yes.
Getting More Vitamin D And Zinc
In one study, subjects who received vitamin D supplementation showed significant increases in testosterone compared to those in the control group. The American Academy of Family Physicians recommends that men with low testosterone get 600 IUs of vitamin D daily and also 11 milligrams of zinc, another testosterone-boosting mineral, per day. You can opt to eat more foods rich in zinc, which includes meat, poultry, shellfish, whole grains, beans, and nuts or take a zinc supplement. Both vitamin D and zinc supplements are available over the counter.
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Raising Testosterone Naturally Vs Artificially
The subject of how to raise testosterone levels can be argued endlessly. For every study that shows something causing a drop , a dissenting opinion will say it doesnt matter.
In researching this list, I poured through a massive amount of research. I wanted to find ways to improve the bodys own endogenous production of testosterone. While there is nothing wrong with TRThormone therapyI have not tried it myself.
Instead, I practice an optimized way of life to keep my natural testosterone levels in the high normal range. A mans health is his own responsibility, and your quality of life will rise or fall to the quality of your living.
What Role Does Testosterone Play In The Body
Testosterone has a major impact on humans. Characteristics we associate with masculinity, including increased bone mass and the function of critical organs in the body, require testosterone to be present in sufficient levels. Lower levels of testosterone can lead to a reduction in muscle mass, bone mass, and physical strength.
Testosterone promotes the production of strong sperm in healthy quantities, which support fertilization of female eggs during sex.
Male sex drive is primarily driven by testosterone levels. A reduction in testosterone often leads to a reduced sex drive.
Testosterone also plays a role in the production of red blood cells. Red blood cells transfer oxygen to the organs throughout the body. A reduction in testosterone levels can be harmful to organs as a result of reduced oxygen supply reaching vital organs.
During puberty, testosterone plays a key role in the development of sexual organs . Hair growth is also impacted as beards and pubic hair become more prominent. As weve already mentioned, the increase of testosterone during puberty also leads to changes in mental temperament. A reduction in testosterone is often associated with mood swings and fatigue.
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How To Naturally Increase T
As you will see, this list is extensive. If I had to reduce it down to three or four main points, Id say this:
- Eat a low sugar diet
- Consume healthy fats and proteins
- Lift weights, and dont be fat
To truly optimize your levels though, consider each and every one of the points below.
Ive divided this list into three parts: Dietary, Physical, and Lifestyle. Starting with Dietary:
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Plenty Of High Quality Sleep
Without enough sleep, your brain will not be able to store new information and get rid of daily stresses. The numerous nerve cells in the brain which communicate with our body will also not be able to reorganize themselves.
Start sleeping better by starting a sleep ritual. You can do this by deciding on the same time to go to bed daily. You should also leave your electronic devices away from the sleeping area. Instead, you could find a good book youve always wanted to read. Ensuring a high quality sleep allows your body and mind to refresh themselves and helps reduce stress, ensuring healthy testosterone levels too.
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Founder, Origin Health. Nurse Practitioner, Living Young Center.
There are many ways to bring your testosterone levels back into a healthy range. This includes taking medications or supplementing with hormones. But, you can help your body produce its own without taking medications or hormones, just by changing your lifestyle and supplementing with vitamins, minerals, and other nutrients. By doing this, you can have noticeable results in as little as 24-48 hours.
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What Does Testosterone Do
Testosterone affects mens health in many ways, both mentally and physically. In adolescent males, testosterone stimulates pubertal development, including muscle growth and facial hair growth, says Dr. Eisenberg.
But testosterone is important in adulthood too, explains Stanton Honig, M.D., a professor of clinical urology at Yale School of Medicine in New Haven, Connecticut and a leading expert on male fertility.
Testosterone also contributes to energy levels, mood and sleep, according to Dr. Honig. In addition to these mental health effects, he explains that testosterone is important for bone health, muscle health and heart health in men. People tend to think of testosterone as a reproductive hormone, but it has a lot of other good effects on the body as well, says Dr. Honig.
Meditation To Curb Stress
The pressures you are dealing with in your life may reveal several ways. Lower T levels are one of these. Stress may affect some essential hormones like testosterone responsible for pubescence in boys. However, the clear physiological linkage between stress and low testosterone is not known.
Many researchers and physicians have shown some brain chemicals released in response to stress and anxiety, and then they might be transferred to the testosterone-controlling sites in the brain.
Other research shows stress elevates the cortisol levels in the body. Cortisol is a stress hormone released by adrenal glands in the kidneys when you are under stress. It is assigned with the management of numerous processes in the body like metabolism and immune system. Therefore, increased cortisol impacts testosterone productions negatively.
In this regard, meditation may be the best option to get rid of stress. Researchers have found that at least 20-30 minutes of meditation per day will indirectly lower cortisol and increase your testosterone and growth hormone levels.
Always try to manage yourself in stressful situations. This will preserve your sanity and promote your health in many ways.
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How To Naturally Increase Testosterone Levels What Increases Testosterone
What makes a man? This has been a point of contention for many centuries. However, testosterone is unquestionably the first thing that comes to mind. Testosterone is the primary male sex hormone and plays a significant role in mens adolescence.
A healthy testosterone ratio promotes both physical strength and masculinity. Additionally, it is a critical factor in males physical development.
However, what course of action should you take if your testosterone levels are low? There is a large array of treatments and procedures available in this area, but it is difficult to locate a legitimate one.
In that regard, you have arrived at the correct location. With sufficient investigation on this crucial health issue, we will expose you to the 9 priceless methods for naturally increasing testosterone. And the good news is that these improvements will improve your general health and well-being. Read on and find out how to naturally boost testosterone levels quickly:
How To Boost Testosterone Naturally
Whereas many prescriptions are available for increasing testosterone levels in men, they come packed with risks. They are not, therefore, a recommendation if there is an alternative.
Using natural means to gain testosterone is one major way to not only regain your confidence but ascertain your health generally falls into place. Low testosterone results from other health issues, and if these issues are fed and attended then testosterone levels resume to normal levels or even increase.
What these methods and techniques do is aid the body in deficient areas. By adding those particular deficiencies, allow the body to resume the natural order of testosterone production.
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Final Words On Increasing Testosterone Naturally
As men age, they begin to produce less and less testosterone. As the key hormone that gives men their motivation, sexual energy, and confidence, testosterone is one chemical that we surely miss as we begin to grow older.
One common misconception in the male enhancement industry is that men can only really increase their testosterone levels by taking pills or supplements. In reality, there are a number of natural methods men can use to increase testosterone production in their bodies. Weight loss, dietary changes, and the consumption of certain superfoods are some of the main ways that men can effectively reclaim their manhood without ever having to use a supplement at all.
Our guide should introduce readers to everything they need to know about naturally increasing testosterone production in men. As always, consulting your doctor might be the best first step if youre worried that your testosterone levels are falling dangerously low. But in the absence of a medical issue, the tips and tricks in this guide should have you feeling your best again in no time.
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What Is Testosterone Therapy
While supplements should be avoided, there are times when someone may want to consider testosterone therapy.
If blood work indicates that a male has low testosterone levels and their doctor does not believe diet and exercise alone will be enough to raise testosterone levels, that person is a good candidate for testosterone therapy. If someones body isnt producing enough testosterone, they will likely be on testosterone therapy indefinitely after starting it, says Dr. Eisenberg.
There are many different methods of testosterone therapy, and individuals should discuss with their doctor to decide which is best for them based on their needs and lifestyle, explains Dr. Honig. The different options include oral pills , a weekly injection, a gel that is rubbed on the back and armpits, a pellet that is placed under the skin that lasts four months and a nasal spray. Often the best one to choose comes down to ones lifestyle, says Dr. Honig. For example, someone may prefer a pellet that lasts four months rather than taking an oral pill medication twice a day. With the gel, its important to avoid contact with women and kids for 45 minutes afterwards so that it doesnt transfer to their skin, he says. This is important because someone should only be given testosterone medication if they need it. Also, testosterone affects women differently than men and they naturally have lower amounts of it.
Exercise And Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels.
One 2015 study involving men with obesity found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels .
According to one literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity .
Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term .
High intensity interval training can be very effective as well, although all types of exercise should work to some extent (
What you eat can affect levels of testosterone as well as other hormones .
Additionally, constant dieting or overeating may disrupt your testosterone levels .
Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial too .
Consuming plenty of healthy fats may also help support testosterone levels and hormone balance. Some research shows that a low fat diet could actually decrease testosterone levels .
Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help you optimize your hormone levels and support your overall health.
Avoid Using Estrogen Products
Endocrine disruptors affect hormonal levels negatively. BPA, common in plastics, and parabens act as synthetic estrogens. They are common ingredients used to make shampoos, lotions, and toothpaste contain this combo.
These synthetic hormones trick the body into converting testosterone to female estrogen hormone as there can only be one superior hormone-either estrogen testosterone. You should check the constituents of your body wash, toothpaste, etc., before purchasing.
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Avoid Drugs And Alcohol Abuse
Abuse of drugs and alcohol has been linked to lower testosterone.
According to the National Institute of Alcohol Abuse and Alcoholism , alcohol use affects the glands and hormones involved in male reproductive health.
Further, alcohol can cause low testosterone levels due to the effects it has on the body, including causing hormonal reactions and cell damage.
Grape Seed Extract Is A Potent Estrogen Blocker
Grape seed extract has been found to be effective in blocking male estrogen production. It does this using two different compounds that it contains, which are procyanidin and proanthocyanidin. Both of these compounds are able to inhibit the production of an enzyme called aromatase. Grape seed extract is also a powerful antioxidant, which allows it to protect testosterone molecules from the damage of oxidative stress.
Its best to take grape seed extract when you have an empty stomach because it has been proven that this allows procyanidin and proanthocyanidin to enter the bloodstream in amounts that are roughly 5 times higher.
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Shorter Workouts Shorter Breaks
Another aspect of strength training that can boost your testosterone levels is the duration of your workouts and how much youre resting between reps. If youre regularly working out over very lengthy times and are taking long rest periods, then your testosterone levels may take a hit. Workouts lasting longer than an hour may start to spike cortisol levels, which may lower testosterone. Additionally, research has demonstrated that a shorter rest period between sets resulted in temporarily higher testosterone following exercise using weights. To boost your testosterone, keep your rest periods short and total workout time to 60 minutes or less.
Lower Your Stress Levels
As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels.
RISE can guide you through relaxation techniques like diaphragmatic breathing and progressive muscle relaxation to help. Lowering your stress and cortisol levels ensures you can unwind for bed and stop anxious thoughts from keeping you up at night, too.
RISE users on iOS 1.202 and above can click here to go right to their relaxation audio guide homepage and get started.
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Exercise And Increase Testosterone
While testosterone is necessary for muscle growth, this relationship also goes in the other direction. Exercise, especially cardiovascular fitness, can help improve testosterone levels .
Resistance training can also have an impact on hormone levels, especially when its consistent. In a 12-week study, testosterone increased after following a muscle-building program, though this effect was higher in younger men .
The effect of weight lifting is also immediate, so you can get a natural boost of testosterone whenever you hit the gym .
Avoid Alcohol And Drugs
It is a common fact that excessive alcohol and drug consumption may have several adverse effects on your health and, particularly, on your liver. But, does alcohol affect your T levels?
The answer is yes. When you consume alcohol and other similar drugs, your body requires a lot of time to break and process the alcohol. In this way, your system focuses mainly on this task ,which in turn, causes your liver to work more.
During this process, your liver does not get time to perform its other functions, like breaking down some hormones, including estrogen and testosterone. In other words, when you consume alcohol regularly, your testosterone levels are not the same as they are when you avoid alcohol.
Some men are still having a proper T level while consuming alcohol, but that is rare. If you want a normal and healthy T level, it should be your top concern to avoid alcohol and other drug supplements.
Even in just 30 days, you can get an average level of testosterone after quitting your alcohol and drug consumption. Proper T levels are an essential part of your health and well-being. Therefore, staying away from alcohol and drug consumption can be the easiest step to achieve such goals.
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