The hormone testosterone plays a major role in the health of men. It helps to preserve muscle mass, bone density, and sex drive. The output of testosterone is at its highest in the early adulthood of a man and then falls a little every year. Here are 6 ways to boost your testosterone naturally.
There is a health condition known as hypogonadism. Hypogonadism is when the body does not generate a proper quantity of testosterone. It’s also called low T levels. Testosterone treatment may benefit men diagnosed with hypogonadism. However, therapy is generally not recommended if your testosterone concentrations drop from the normal range. There is no magic solution to boost your testosterone, but these remedies may help you.
1. Take Vitamin D
Vitamin D is fast becoming one of the most common vitamins in the world. Research has shown that it has different health benefits and can also function as a natural testosterone booster. A 12-month research study discovered that supplementing vitamin D3 approximately 3,000 IU per day improved testosterone concentrations by 25 percent (1, 2).
In the elderly, vitamin D and calcium also optimized testosterone concentrations, resulting in a decreased danger of falling. Try frequent sunlight exposure or take about 3,000 IU of a vitamin D3 supplement daily to increase testosterone and also reap other benefits of vitamin D (3).
2. Get Enough Zinc
Men with hypogonadism have deficiencies in zinc. Studies suggest that zinc plays a key role in controlling healthy men’s serum testosterone concentrations. It may help by eating foods rich in this essential nutrient. Oysters have a lot of zinc. Other zinc food sources include beans, nuts, red meat, and poultry. You should get at least 11 mg of zinc every day to maintain testosterone levels (4).
3. Eat a Well-Balanced Diet
What you eat has a significant effect on testosterone and other concentrations of hormones. Therefore, your long-term calorie intake and diet approach must be taken into account. Constant diet or overeating can interfere with your testosterone concentrations. Eating enough protein can help with your fat loss, which is also associated with your testosterone (5, 6).
Carb consumption also plays a role in helping to optimize testosterone concentrations during resistance exercise. Research, however, shows that enough healthy fats also benefit testosterone and health. It is best to have a diet based on whole foods, with good fat, protein, and carbs. This can optimize both concentrations of hormones and long term
4. Regular Exercise
After resistance exercise, testosterone concentrations rise. Low concentrations of testosterone can affect your sex drive and mood. The excellent news is that regular exercise increases mood and stimulates chemicals in the brain to help you feel more happy and confident. Regular exercise also boosts energy and stamina and enables you to sleep better. Experts suggest regular exercise for overall health improvement.
5. Get Enough Sleep
Published Research show that the absence of sleep can decrease the testosterone concentrations of a healthy youthful man. After just one week of decreased sleep, that impact is clear. Testosterone concentrations between 2 and 10 p.m. were low. Participants in the study also reported a decline of well-being as their blood testosterone concentrations dropped. Depending on how much sleep your body requires. To work well and lead a wonderful life, most adults need between seven and nine hours of enjoyable night sleep (10).
6. Lose Extra Body Weight
Overweight is also probably to have low testosterone concentrations among middle-aged males with prediabetes. Research disclosed a close connection between low T and diabetes. Men who keep a standard weight have a lower risk of developing both full-blown diabetes and hypogonadism. Published research shows that losing some weight can help increase your testosterone. These findings don’t imply you will go on a diet crash. A reasonable diet and regular exercise are the best way to attain and keep a good weight (11, 12).
The Bottom Line
Low concentrations of testosterone can lead to lower sex drive, erectile dysfunction, fragile bones, and other health problems. Low testosterone concentrations may also show an underlying medical condition. To boost testosterone naturally, you need to follow a healthy lifestyle. If you think you have low testosterone, see your doctor. A straightforward blood exam is all it takes to verify the ordinary variety of your testosterone.