The primary male sex hormone is testosterone, but females have small amounts of it as well. It's a steroid hormone made by the testicles of men and the ovaries of women. Small quantities are also produced by the adrenal glands.
Testosterone is one of the primary drivers of physical changes in boys during puberty, such as increased muscle mass, a deeper voice, and hair growth. However, maintaining optimum levels is critical throughout adulthood and into old age.
Healthy levels are important for adults' overall health, disease risk, body composition, sexual function, and pretty much everything else. Increasing your testosterone levels can also result in rapid gains in muscle mass and vitality in just a few weeks. Surprisingly, it has a significant impact on female health and sexual well-being. Both sexes should maintain healthy testosterone levels, particularly as they get older.
How to Increase Testosterone Levels naturally?
1. Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many diseases associated with a sedentary lifestyle. Surprisingly, it can also increase testosterone levels. Regular exercisers had higher testosterone levels, according to a substantial review study. Exercise increases testosterone levels, fitness, and reaction time in the elderly.
Increased physical activity, rather than a weight loss diet, appears to be more effective in boosting testosterone levels in obese men, according to new research. Weight lifting, for example, is the best type of exercise for increasing testosterone in the short and long term.
Although all types of exercise should work to some extent, high-intensity interval training (HIIT) can be very effective. Caffeine and creatine monohydrate supplements, when combined with a training programme, may help to boost your levels even more.
Bottom Line: Any type of exercise has the potential to raise testosterone levels. The most successful exercises are weight lifting and high-intensity interval training.
2. Eat Protein and Fat
The food you eat has a significant effect on testosterone and other hormone levels. As a result, you must consider your long-term calorie intake as well as your diet strategy.
Dieting or overeating on a regular basis will cause testosterone levels to drop. Eating enough protein will help you maintain healthy levels and lose weight, both of which are linked to testosterone.
Carbohydrate consumption also plays a role, with studies indicating that carbs can help boost testosterone levels during resistance training. However, research shows that eating enough healthy fats is good for testosterone and overall health. The best diet is one that consists primarily of whole foods and has a healthy fat, protein, and carbohydrate balance. This will help to improve hormone levels as well as long-term health.
Bottom Line: Don't overeat and don't limit calories for an extended period of time. Consume a healthy balance of carbohydrates, fats, and proteins.
3. Minimize Stress and Cortisol Levels
Long-term stress has been linked to elevated levels of the hormone cortisol, according to research. Cortisol levels that are abnormally high will rapidly lower testosterone levels. These hormones work in a seesaw fashion: as one rises, the other falls.
High cortisol levels and stress can increase food intake, weight gain, and the storage of harmful body fat around your organs. As a result, these modifications may have an adverse effect on your testosterone levels. You should try to avoid repetitive stressful situations in your life for optimum health and hormone levels.
Focus on a whole-foods-based diet, regular exercise, adequate rest, laughing, and a well-balanced lifestyle to alleviate stress and improve your health and testosterone levels.
Bottom Line: Excessive stress is harmful to your long-term health and can lower testosterone levels.
4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D is rapidly becoming one of the most widely used vitamins on the planet. It has been shown in studies to have a variety of health advantages and may also act as a natural testosterone booster.
Despite its importance, nearly half of the population in the United States is vitamin D deficient, with an even higher percentage having suboptimal levels. A 12-month study discovered that taking around 3,000 IU of vitamin D3 per day increased testosterone levels by about 25%.
Vitamin D and calcium also improved testosterone levels in the elderly, lowering the risk of falling. Try to get frequent exposure to sunshine or take around 3,000 IU of a vitamin D3 supplement daily to increase testosterone and reap the other benefits of vitamin D.
Vitamin D3 supplements may help boost testosterone levels, particularly in the elderly and those with low vitamin D levels in their blood.
5. Take Vitamin and Mineral Supplements
Although the value of multivitamins is debatable, some vitamins and minerals may be useful. Zinc and vitamin B supplements improved sperm quality by 74% in one study. Zinc also increases testosterone levels in athletes and those who are zinc deficient.
Other research suggests that vitamins A, C, and E may play a role in sex hormone and testosterone levels, but more research is required. Vitamin D and zinc supplements may be the best of all the vitamins and minerals available, according to testosterone studies.
In terms of testosterone boosters, vitamin D and zinc have the most evidence. Other micronutrients may also be beneficial, but more research is needed.
6. Get Plenty of Restful, High-Quality Sleep
A good night's sleep is just as important for your health as a balanced diet and regular exercise. It may also have a significant impact on your testosterone levels.
Although the optimal amount of sleep differs from person to person, one study found that sleeping only 5 hours per night was associated with a 15% drop in testosterone levels. In one long-term study, those who slept just four hours per night had levels that were borderline deficient.
This is supported by other long-term research. According to one study, testosterone levels rise 15% higher on average for every extra hour of sleep you get. Although some people appear to function well with less sleep, research indicates that 7–10 hours of sleep per night is optimal for long-term health and testosterone production.
To maintain healthy testosterone levels and maximise your long-term health, make sure you get plenty of high-quality sleep.
7. Take Some of These Natural Testosterone Boosters
Only a few natural testosterone boosters have been scientifically validated. Ashwagandha is the herb with the most science behind it. One study found a 17 percent increase in testosterone levels and a 167 percent increase in sperm count in infertile men who took this herb.
Ginger extract may also help you achieve your goals. It is a tasty herb that also has a variety of health benefits. The majority of ginger research has been conducted on animals. However, one study in infertile humans discovered that ginger can increase testosterone levels by 17% and other key sex hormones.
Horny goat weed, Mucuna pruriens, shilajit, and tongkat ali are some other common herbs that have been studied in both animals and humans. However, it's worth noting that the majority of the promising research was done on mice or infertile humans with low testosterone levels.
It's unclear whether these supplements will help you if you have normal testosterone levels and a healthy testosterone function. Bottom Line: For those experiencing infertility or low testosterone levels, most herbal supplements are a natural way to increase testosterone levels.
8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds
There are a number of other things that can influence your hormone levels. In order to regulate your sex hormone and testosterone levels, you need to have a healthy sex life. High levels of estrogen-like chemicals may also affect your levels, so try to avoid BPA, parabens, and other chemicals found in certain types of plastic on a daily basis.
Excessive alcohol or drug use, whether medical or recreational, can lower testosterone levels, which comes as no surprise. Laughter, happiness, and success, on the other hand, will help you improve your health and testosterone levels, so make sure they're a part of your daily routine.
Reduced exposure to estrogen-like chemicals, alcohol, and drugs can improve testosterone levels and overall health.
Why Do Testosterone Levels Matter?
A man's testosterone levels naturally begin to decline between the ages of 25 and 30. This is a problem because there is a strong link between low testosterone and obesity, as well as increased disease risk and premature death, according to studies. Women need healthy testosterone levels, as well as other important hormones like oestrogen and progesterone.
As a result, everyone should make the necessary lifestyle changes to boost testosterone levels. At the same time, you will improve your health and body.
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