Ways To Increase Testosterone Levels Naturally
Testosterone is a male sex hormone that helps form the masculine character of the body, such as:
- Development of reproductive organs, bone density, and mood
The hormone naturally declines with age, and some people choose to use testosterone replacement therapy. However, men can support their testosterone levels naturally through exercise and certain supplements.
Here are eight ways to boost testosterone naturally.
Increasing Testosterone Levels Naturally
There are positive changes you can make to your overall health that could also benefit your testosterone levels. Here are ten proven ways to increase your testosterone levels naturally.
week.2 To maintain healthy levels of this hormone, you need around 7-9 hours of sleep. The exact amount will depend on how tired you are and the quality of your sleep. If you snore a lot and are sleepy during the day, you may have sleep apnea and should see your doctor since it can lead to other problems like high blood pressure. Going to bed and getting up at consistent times also supports your natural circadian rhythm. Improve your sleep by keeping your phones, TV, tablets, and computers out of the bedroom, since these light sources confuse the brains signals that its time to rest.
Proven Ways To Increase Testosterone Naturally
How can you increase testosterone naturally? Is one of the questions Im most frequently asked. In reality the answer to this quite complex & detailed. Naturally optimizing testosterone levels will require you to optimize multiple aspects of your lifestyle. This can be pretty complex and usually means you need guidance. There are however some simple methods you can all use to increase your testosterone naturally. That is what we are going to look at today.
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Avoid Other Recreational Drugs
Multiple studies have shown a connection between recreational drugs and testosterone problems.
This 2019 study, for example, found that nicotine, cannabis, and amphetamines alter spermatogenesis inducing oxidative stress and subsequent apoptosis in testicular tissue. Researchers also concluded that substance abuse and drug abuse were potentially reversible causes of hypogonadism .
Studies On D3 & Testosterone
There was also a year long study. That investigated how supplementation with vitamin D increases testosterone naturally. There were 65 male participants. Who were split into two groups. Half took 3,300 IU of vitamin D every day. The vitamin D levels of this group doubled and their testosterone levels increased by approximately 20%. So as you can see getting at least 3,300 IU of vitamin daily can increase testosterone naturally by a significant amount.
Its considered that the absolute minimal amount of sun exposure you should be getting is the equivalent 20 30 minutes of midday sun. That is the absolute minimum & the darker you are in complexion. The more that time in the sun needs to increase. For example, if you are African/ of African descent you would probably want close to an hour to in the equivalent to midday sun. To be the minimum exposure you get.
Avoid Alcohol And Unnecessary Drugs
According to Dr. Guinto, alcohol and drugs can mess with your testosterone. Things like marijuana and anything that affects the liver severely can lower testosterone levels, he says. A 2022 report in the journal Fertility and Sterility found that primates taking edible THC at doses used recreationally and medicinally resulted in significant testicular shrinkage and decreased testosterone levels. We dont have a comparable study yet in humans, but the this doesnt bode well for men. Other drugs, like steroids and opiates, can also reduce testosterone production, Dr. Guinto notes.
Forskolin Has Been Shown To Raise Testosterone Levels
Forskolin became popular recently after TV personality Dr. Oz publicly touted it as a fat melting magic pill. It is actually a substance that is extracted from an herb known as Coleus Forskohlii. After its meteoric rise in popularity, the market was immediately flooded with a plethora of new Forskolin supplements. This makes it even more important than usual to select products that have been tested by a third party to verify that they are legitimate.
In reality, forskolin does have the ability to mildly increase your bodys ability to burn fat, but its definitely not a miracle solution. Its actually a lot more effective as a testosterone booster.
When scientists isolated bunches of testicular cells in a lab and then exposed those cells to forskolin, they discovered that the cells were able to produce as much as 200 percent more testosterone. Unfortunately, testicular cells obviously arent that easily accessible on the human body, and there is no way to know if the same results can be achieved when forskolin is consumed orally.
Luckily, there are more studies that looked into this. One study on human subject found that a 250 milligram dose of forskolin each day over the course of 12 weeks was able to raise testosterone levels by 33%.
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Zinc Is Probably The Best Booster
Zinc is an essential mineral that the body needs to produce testosterone, and it is also an important part of the endocrine system as a whole. There are many studies that have proven a correlation between higher zinc levels and higher testosterone.
Unfortunately, we live in a culture that doesnt provide much zinc in its typical diet. This is because most of the food that we eat is highly processed and low in minerals overall. Our bodies cant store zinc in very high amounts, so it is important for us to get a sufficient source of zinc daily.
The recommended dosage for zinc is 10milligrams to 20 milligrams daily, and this is sufficient to help you maintain sufficient zinc levels in your body. Its not an expensive supplement to get, and there are many high-quality zinc supplements available for under $10 a month.
Address Any Underlying Medical Conditions
“I think something many men may not realize is that low testosterone is rarely a phenomenon on its own. It’s often linked to and potentially even caused by one or more underlying health condition that a man may not even know he has,” says Dr. Starke.
We’ve already discussed that obesity can contribute to low testosterone, but so can other common health conditions, including:
- Type 2 diabetes
- Metabolic syndrome
“Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you’ve received, like chemotherapy and radiation,” adds Dr. Starke.
Seeing and being evaluated by a doctor who specializes in men’s health can help you understand what might be causing your low testosterone.
In addition, your doctor can help you understand which of the lifestyle changes above might be most important for you, recommend testosterone treatment and/or refer you to specialists who can help treat any underlying health condition that might be contributing to your low testosterone levels.
“If you’re having issues related to low testosterone, such as weight gain and difficulty exercising due to fatigue or muscle loss, starting testosterone treatment can make your weight loss goals and lifestyle improvements much easier to achieve,” adds Dr. Starke.
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Keep Body Fat Percentage Between 5% And 15%
Having a body fat percentage above 15% is associated with lower testosterone levels. Having more than that amount of body fat could lower testosterone and lead to other health effects.
Lowering body fat percentage isnt a guaranteed way to raise testosterone: men with lower than 5% body fat tend to have lower testosterone. To test this theory, researchers analyzed bodybuilders preparing for a show. When the bodybuilders body fat percentage dropped below 5%, researchers noticed testosterone dropped.
Are Bpa Alternatives Safe
Its worth noting that many BPA-free products have replaced BPA with bisphenol-S or bisphenol-F , compounds that are similar in structure and function to BPA but that havent yet been as heavily studied for their safety.
However, the research that does exist suggests that even small concentrations of BPS and BPF may leach into food and disrupt the function of your cells in ways similar to BPA. Thus, BPA-free plastics may not be an adequate solution .
A better alternative may be to limit or avoid plastics altogether, especially for foods and beverages.
That means replacing plastic drinking bottles with glass or stainless steel, avoiding bottled water in plastic bottles, and purchasing food thats not packaged in plastic or cans lined with BPA-containing plastics.
Replacing all of your plastic containers or household supplies may seem daunting, but there are more options available than ever to help you do just that.
For kids, you can now purchase glass or stainless steel baby bottles or water bottles, and the brand RocketBox sells kid-friendly, stainless steel lunchboxes that are perfect for school lunches.
Food manufacturers are moving away from plastic or plastic-lined packaging as well. You may find more items that used to be packaged in plastic are now packaged in glass, cardboard, or biodegradable materials.
BPA alternatives, like BPS and BPF, may not be safe despite being a common addition to items that are labeled BPA-free.
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Make Sure Your Diet Is High In Vitamins & Minerals
There are a multitude of vitamins & minerals. That you need to be getting enough of in your diet for healthy testosterone production. Some of the major ones are as follows:
You should first be aiming to get enough of these nutrients through your diet. It will take far too long to go through how much you need of every single nutrient in this article. What I would say is, some of these nutrients you may need to supplement to get enough of.
If you look at boron for example. You need 6mg 10mg daily and you wont get that in your diet. To get enough boron, you literally have to supplement. You could supplement boron or other nutrients individually. Supplementing them as a part of a testosterone complex supplement is possibly a better option.
Does Testosterone Mean More Muscle
Yes. And no. Yes and no. Increased testosterone offers the potential for more muscle, true, and this can be effective. However, long-term use of testosterone supplements or anabolic steroids have their downsides. The journal PLOS One found that when you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. Take enough steroids and the slowdown becomes permanent.
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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 .
Eat More Ginger And Onion
Ginger and onion may be the hidden gems of these natural ways to increase testosterone. Ginger improves nitric oxide count and blood flow, which puts your body in the mood. In a University of Tikrik study, consuming ginger raised testosterone by 17%. Another study found that adding onion juice to rodent feed increased testosterone levels by almost 200%. There arent any studies of the effects of onions on human hormones, but with such significant effects in rodents, its worth adding to your diet.
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Take A Look At Your Prescription Medications
Some prescription drugs have the side effect of inhibiting testosterone. If youre experiencing symptoms of low testosterone and suspect your medication may be responsible, talk with your healthcare provider. That might be the case it also might not. In any event, dont stop taking any prescribed medications without consulting a medical professional.
Take A Tribulus Terrestris Supplement
Tribulus terrestris is one of a handful of herbs that has shown a genuine connection to higher testosterone levels. Tribulus terrestris has been used for centuries to boost libido.
Modern research has shown tribulus could improve sexual function and boost testosterone. In one study, men took tribulus for 90 days and reported improved sexual performance. Researchers also observed 16% higher testosterone levels.
Tribulus terrestris appears to be particularly effective for older men with lower testosterone levels. The testosterone-boosting effects were not as significant in younger men or men with normal levels of testosterone.
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Venison For Muscle Growth
Veggies look away: A meat-free diet can lower testosterone by 14%, says Carruthers. Lack of protein boosts testosterone-de-activating hormones. On the other hand, a University of Utah study found a diet overly rich in the sat fats in beef and lamb can also make it dip. The middle ground is venison. Stag-gering.
Boosting Testosterone Naturally In Women
As we continue our series exploring the bio-chemical changes that can take place in women in the middle years, Dr Harper caught up with Dr Vera Martins, consultant naturopath and herbalist at MPowder, for her guidance on naturally boosting testosterone in women.
Testosterone is often associated with men, although this sex hormone is also present in women and responsible for the same health benefits, which include energy, muscle mass and strength, bone density, sex drive, mood and memory. The perimenopausal period is associated with fluctuation in the levels of hormones produced by the ovaries. Progesterone, oestrogen, and testosterone are all produced in various amounts by our ovaries and they are key players in libido. Testosterone is the main hormone for causing sexual desire and many women experience a lowering of their libido during their perimenopausal and menopausal years. Thankfully, there are plenty of ways to naturally boost your levels of testosterone.
Top 5 testosterone boosting foods
The best nutrients to increase levels of testosterone are protein, zinc, magnesium, B vitamins particularly vitamin B6 and Omega-3 essential fatty acids. Consider incorporating the following top 5 testosterone boosting foods into your diet on a regular basis:
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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:
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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Lower Your Blood Pressure
If your blood pressure is high then its taking a toll on your testosterone production. Opt for natural ways of reducing blood pressure. One effective method is to opt for low or zero carbohydrate diet. A common reason for high blood pressure is overeating. Therefore if you over-eat then break down your meals in six small meals.
What Are The Best Natural Testosterone Supplements
Dietary supplements arent a replacement for a healthy diet, but that doesnt mean they arent useful. Here are some of the dietary supplements I used to boost testosterone naturally by nearly 70% in 3 months. Keep in mind that, while taking these supplements, I was also implementing the aforementioned 11 tips.
Dont think these supplements alone are an excuse to eat like crap and get loaded with booze all the time. You cant use supplements to maintain your overall health and well-being if youre not taking care of yourself in the first place.
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