6 Ways to Boost Your Testosterone Naturally

Testosterone treatment may benefit men diagnosed with hypogonadism. However, therapy is not recommended if your testosterone concentrations drop from the normal range. There is no magic solution to boost your testosterone, but there are some remedies that may help.

1. Take Vitamin D

Vitamin D is 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 can boost testosterone concentrations by 25 percent.

In the elderly, vitamin D and calcium can also boost 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.

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 such oysters which 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 boost testosterone levels.

3. Eat a Well-Balanced Diet

What you eat has a significant effect on testosterone and other 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 can also boost your testosterone.

Carb consumption also plays a role in helping to increase 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. This can both optimize hormones and long-term health.

4. Regular Exercise

After resistance exercise, testosterone level rises. Low level 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 can result in overall health improvement.

5. Get Enough Sleep

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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 was 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, boosting testosterone. To work well and lead a wonderful life, most adults need between seven and nine hours of enjoyable night’s sleep.

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 increase testosterone.

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 range of your testosterone.

References

Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011.

Additive benefit of higher testosterone levels and vitamin D plus calcium supplementation in regard to fall risk reduction among older men and women. Osteoporos Int. 2008.

Correlation between serum testosterone level and concentrations of copper and zinc in hair tissue. Biol Trace Elem Res. 2011.

The effect of nutritional factors on sex hormone levels in male twins. Genet Epidemiol. 1988.

High-protein, low-fat diets are effective for weight loss and favorably alter biomarkers in healthy adults. J Nutr. 2004.- Advertisement –

Regulation of gonadotropin-releasing hormone neurons by glucose. Trends Endocrinol Metab. 2011.

Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J Appl Physiol (1985).

Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. J Clin Endocrinol Metab. 1987.

Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenJAMA. 2011.

Testosterone and glucose metabolism in men: current concepts and controversies. J Endocrinol. 2014.

Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. Eur J Endocrinol. 2013.

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Naeem Durrani BSchttps://defatx.com/
Naeem is a freelance medical and nutrition writer. His interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.
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