How a Man Can Naturally Increase Testosterone

How a Man Can Naturally Increase Testosterone

August 19, 2019

Testosterone is the most important sex hormone in men's health. It is mostly produced in the testicles, but the adrenal glands secrete small amounts too. Women also create testosterone in the ovaries; although in much smaller quantities than men do.

 

Testosterone is responsible for fat loss, muscle growth, and optimal health. The sex hormone also helps to maintain sex drive, bone health, and sperm production. In puberty, the testosterone level increases and creates bodily changes like a deeper voice, body hair, and stronger muscles. Low testosterone can cause health problems like weak bones, low sex drive, erectile dysfunction, infertility issues, and other health conditions.

 

People experiencing low levels of the sex hormone want to boost testosterone levels. This article will look at how to increase testosterone naturally.

 

Getting Regular Exercise

Regular physical activity increases testosterone levels. One large study showed people who worked out more had higher levels of testosterone. Another study has shown that obese people can benefit more from exercise than a weight loss diet when it comes to raising testosterone levels naturally.

While all exercise is beneficial, activities like strength training, resistance training, and high-intensity interval training (HIIT) build muscle and boost testosterone levels the most effectively.

 

Maintaining a Healthy Diet

While consuming a healthy diet will help you lose weight, it's also a testosterone booster. Over the years, many diet fads have become mainstream like a low carb or keto diet. In the end, it's a diet based on whole foods. You want a balance between protein, carbs, and healthy fats.  Some of the top foods for weight loss also provide a natural testosterone booster.

 

  •      Leafy vegetables
  •      Onions
  •      Extra-virgin olive oil
  •      Fatty fish like salmon
  •      Oysters
  •      Pomegranates
  •      Lean proteins like chicken

 

Proteins are an amino acid responsible for building muscles. Consuming a diet in lean proteins helps increases testosterone levels naturally.

 

Foods and Habits to Avoid

Avoiding foods with saturated fat and empty calories is vital for fighting weight-related body fat, diseases and boosting testosterone. Recent studies show that quitting smoking and minimizing alcohol intake will help improve lower testosterone levels too.

 

Soaking in Some Sun

Getting your daily sun intake will not only increase your levels of vitamin D but also increase your testosterone levels. While you can take a vitamin D supplement or consume foods high in the sunshine vitamin, sitting in the sun 10-15 minutes per day without sunscreen improves levels.

 

Vitamin D converts rays into calcium. Calcium is the building block for bone mass and muscle strength. Studies have shown that people who supplemented with 1,000 IU of vitamin D3 per day boosted testosterone levels of about 25%.

 

Older adults also benefit for vitamin D too. Other studies show that boosting levels decreases the chance of brittle bones and breaking bones due to a fall.

 

Minimizing Stress

Many studies have been done in connection with stress and health. One thing is for certain high levels of stress are connected with many health issues. Chronic stress also produces higher cortisol levels over time. Cortisol is a stress hormone produced to ease fear and combat stress.

 

Even though the immediate cortisol production is positive and natural, if the stress is ongoing, continuous high levels in the body decrease testosterone and cause other health problems like insomnia, anxiety, weight gain, and more.  When you reduce cortisol levels by managing stress either through regular exercise, meditation or supplementation, it acts as natural testosterone therapy.

 

Taking Vitamin Supplements

The debate over vitamin supplements has been a hot topic for a few years. However, recent studies show that specific vitamins and minerals may be beneficial.

 

Of all the research done on the benefits of vitamins to boost low testosterone, the ones that work best are vitamin D and zinc.

 

Zinc

Zinc is an essential mineral known to be an aphrodisiac. Recent studies show that men with a low level of testosterone increased production with zinc supplementation. One study showed that when subjects consumed a diet in low zinc, they started producing testosterone at lower levels. Also, since testosterone plays a crucial role in fertility, optimal levels of zinc increase sex drive and sperm count.

 

D-aspartic Acid

D-aspartic acid is an amino acid that increases the follicle-stimulating hormone and luteinizing hormone. The luteinizing hormone works in the testicles with they Leydig cells to boost testosterone naturally. It may also aid sperm quality and production. Some studies indicate that sperm production doubled during a 90-day period with d-aspartic acid.

 

Vitamin D

As mentioned above, vitamin D is the sunshine vitamin and helps boost testosterone. The easiest way to get your daily rays is to invest in a high-quality vitamin D cream or capsule. Nowadays most people use sunscreen or work under artificial light, losing the body’s ability to convert sunshine into vitamin D naturally.  Increasing your vitamin D levels will help produce more testosterone.

 

Ginger 

Ginger is a spice long used in alternative wellness communities for its non-toxifying health benefits. The research on ginger and testosterone is still in the early stages, but some studies suggest that ginger reduces inflammation and raises testosterone production. In one human study, ginger increased testosterone levels in infertile men by 17%. In addition, the luteinizing hormone more than doubled. Ginger supplements come in a variety of forms, such as capsules and teas.

 

DHEA

Dehydroepiandrosterone (DHEA) is a hormone that naturally occurs in the body. Bioidentical DHEA is a popular way to boost testosterone and estrogen. It also has the most research regarding its positive effects. Study results are mixed, but overall research suggests that 50-100 mg of DHEA per day increased testosterone by 20%. Professional athletes are banned from using DHEA, but is available for purchase without a prescription. Consult your doctor for further medical advice.

 

Testosterone is an important sex hormone in the body. Living with low levels causes a variety of health conditions. Therefore, people look for ways to increase natural testosterone levels. In the end, you'll live a much happier and healthier life.

 

Bischoff-Ferrari, H. A., Orav, E. J., & Dawson-Hughes, B. (2008, March 20). Additive benefit of higher testosterone levels and vitamin D plus calcium supplementation in regard to fall risk reduction among older men and women. Retrieved from https://link.springer.com/article/10.1007/s00198-008-0573-7

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Vaamonde, D., Silva-Grigoletto, M. E., García-Manso, J. M., Barrera, N., & Vaamonde-Lemos, R. (2012, January 11). Physically active men show better semen parameters and hormone values than sedentary men. Retrieved from https://link.springer.com/article/10.1007/s00421-011-2304-6

 

 



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