Testosterone is the main male sex hormone, but females also have small amounts of it.
Testosterone is a hormone used to regulate things like sex drive and sperm production in men, though it also contributes to hair growth, muscle mass and bone health.
Low testosterone can impact men in a wide variety of ways. Some men can experience extreme symptoms while others will have almost no noticeable symptoms. Deficient levels of testosterone may manifest in low libido, erectile dysfunction, sleep disruption, decreased sense of well-being or depressed mood, moodiness, decreased bone density, decreased muscle mass, decreased energy levels and decreased red blood cells. These severe symptoms are now affecting a large percentage of the US male population. With average testosterone levels dropping every year what can men do to promote healthy testosterone production and prevent testosterone depletion?
Here are 8 evidence-based ways to increase testosterone levels naturally.
1. Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program
2. Eat Protein, Fat and Carbs
Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.
3. Minimize Stress and Cortisol Levels
Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone
Levels. Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels
4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
5. Take Vitamin and Mineral Supplements
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.
6. Get Plenty of Restful, High-Quality Sleep
Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.
7. Take Some of These Natural Testosterone Boosters
Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.
8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds
Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.
Can testosterone therapy promote youth and vitality?
Testosterone therapy can help reverse the effects of hypogonadism, but it's unclear whether testosterone therapy would benefit older men who are otherwise healthy.
Although some men believe they feel younger and more vigorous if they take testosterone medications, there's little evidence to support the use of testosterone in otherwise healthy men. Studies indicate that testosterone therapy might improve sexual function somewhat in some men, but there's little evidence that it improves other functions, such as vitality and energy.
Should you talk to your doctor about testosterone therapy?
If you wonder whether testosterone therapy might be right for you, talk with your doctor about the risks and benefits. Your doctor will likely measure your testosterone levels at least twice before recommending testosterone therapy.
Treating normal aging with testosterone therapy is not advisable. If you don't have a medical condition that's contributing to your decline in testosterone levels, your doctor might suggest natural ways to boost testosterone, such as losing weight and increasing muscle mass through resistance exercise.
Why Do Testosterone Levels Matter?
From the age of 25–30, a man’s testosterone levels naturally start to decline.
This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.
Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.
Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.