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 assist you.
1. Get Some Sun or 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 advantages and can also function as a natural testosterone booster (1).
12-month research study discovered that supplementing vitamin D3 with approximately 3,000 IU per day improved testosterone concentrations by about 25 percent (2).
In the elderly, testosterone concentrations were also optimized by vitamin D and calcium, resulting in a decreased danger of falling (3).
Try frequent sunlight exposure or take about 3,000 IU of a vitamin D3 supplement daily to increase testosterone and also reap other advantages of vitamin D.
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 (4).
It may help eat 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 in order to maintain testosterone levels.
3. Eat a Well-Balanced Diet of Protein, Fat, and Carbs
What you eat has a significant effect on testosterone and other concentrations of hormones (5). 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 assist keep your fat loss concentrations healthy, which is also associated with your testosterone (6).
Carb consumption also plays a role in helping to optimize testosterone concentrations during resistance training (7, 8).
Research, however, shows that enough healthy fats also benefit testosterone and health (9).
It is best to have a diet based on whole foods, with good fat, protein and carbs balance. This can optimize both concentrations of hormones and long-term health.
4. Regular Exercise
After resistance training, testosterone concentrations rise. Low concentrations of testosterone can impact your sex drive and mood. The excellent news is that exercise increases mood and stimulates chemicals in the brain to assist you to feel more happy and confident.
Training also boosts energy and stamina and enables you to sleep better. Experts in fitness suggest every day 30 minutes of exercise.
5. Get Enough Sleep
Published Research show that the absence of sleep can decrease the testosterone concentrations of a healthy young man (10).
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 declining of well-being as their blood testosterone concentrations dropped.
Depending on how much sleep your body requires. To work well and lead a good life, most adults need between seven and nine hours a night.
6. Lose Extra Body Weight
Overweight is also probable 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 (11).
Published research shows that losing some weight can help increase your testosterone (12). These findings don’t imply you will go on a diet crash. A reasonable diet and periodic exercise are the best way to attain and keep a good weight.
The Final Thought:
Low concentrations of testosterone can lead to lower sex drive, erectile dysfunction, fragile bones, and other health problems. An underlying medical condition may also be indicated by low testosterone concentrations. To boost testosterone nturally you need to follow a healthy lifestyle.
If you think that you have low testosterone, see your doctor. A straightforward blood exam is all it takes to verify the ordinary variety of your testosterone.