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. However, testosterone therapy is not always the best option if the levels drop from the normal range. There is no magic solution to boost your testosterone, but there are some natural ways that may help.
1. Take Vitamin D
Vitamin D (also known as “calciferol”) is a fat-soluble vitamin that occurs naturally in some foods and is available as a dietary supplement. Studies have shown that vitamin D has various health benefits and can also function as a natural testosterone booster. A 12-month research study discovered that supplementing vitamin D3 at approximately 3,000 IU per day can boost testosterone concentrations by 25%. In the elderly, vitamin D and calcium can also boost testosterone concentrations, resulting in a decreased danger of falling. (1, 2, 3, 4, 5, 6, 7, 8)
Daily 15 minutes of sunlight exposure or taking 3,000 IU of a vitamin D3 supplement daily may increase testosterone and provide many health benefits.
2. Get Enough Zinc
Hypogonadism occurs when the gonads, or sex glands, generate little or no sex hormones. It affects both youths and adults of all sexes. The disorder results in a lack of sex drive or libido. Hypogonadism is also known as gonad deficiency. 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 such as beans, nuts, red meat, and poultry. You should get at least 11 mg of zinc every day to boost testosterone levels. (9, 10, 11, 12)
Eating zinc rich foods is essential for maintaining healthy men’s serum testosterone levels.
3. Eat a Well-Balanced Diet
What you eat has a significant effect on your testosterone and other hormones. You’re more likely to keep a healthy weight since extra body fat converts testosterone into the female hormone oestrogen, and certain healthful diets may stimulate testosterone production. For example, eating enough protein can help with your fat loss, which can boost your testosterone. Healthy carbs and fats also play a key role in helping to increase testosterone during resistance exercise. Study shows that ingesting healthy fat such as olive oil is essential for testosterone and overall health. It is best to have a diet based on whole foods. This can both optimize hormones and long-term health. (13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23)
Eat food that is high in lean protein, complex carbohydrates, and heart-healthy fats like olive oil. Avoid high glycemic carbohydrates and anything that is processed.
4. Regular Exercise
Regular exercise can naturally increase testosterone levels. 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 cause overall health improvement. However, most recent studies on exercise and testosterone suggest high-intensity interval training (HIIT) or aerobic exercise three times per week, such as running or brisk walking. (24, 25, 26, 27, 28, 29, 30, 32)
Regular exercise improves testosterone, energy, and stamina while also allowing you to sleep better. Many experts recommend high-intensity interval training (HIIT) or aerobic exercise.
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5. Get Enough Sleep
Published study shows that the absence of sleep can decrease testosterone in healthy young people. After just one week of decreased sleep, the impact was clear and T levels between 2 and 10 p.m. were low. Participants in the study also reported a decline in well-being as their blood testosterone dropped. Depending on how much sleep your body needs to boost testosterone. To work well and lead a wonderful life, most adults need between seven and nine hours of enjoyable night’s sleep. (33, 34, 35, 36, 37, 38, 39, 40, 41)
Most adults need seven to nine hours of sleep in order to stay healthy. Not getting enough sleep will decrease testosterone levels.
6. Reduce Stress
Long-term stress, which raises cortisol hormone, is usually illustrated as a risk factor for low levels of testosterone. Cortisol levels that are high might quickly lower testosterone levels. Stress and elevated cortisol levels can also lead to an increase in food intake, weight gain, and the accumulation of dangerous body fat around your organs. As a result, these alterations may have a negative impact on your testosterone and overall health. (42, 43, 44, 45, 46, 47, 48, 40)
Focus on nutritious diet, regular exercise, decent sleep, and a balanced lifestyle to reduce stress and increase your health and testosterone levels.
Low 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 level of your testosterone.
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- 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.
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- 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).
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- Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA. 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.