Testosterone is a steroid hormone, produced mostly in men’s testicles. It is the primary male sex hormone, but women also have small amounts of it in their ovaries. [1]
Testosterone is one of the key drivers of physical changes in boys during puberties, but maintaining an optimal level is essential throughout adulthood and old age.
Having a healthy level of this hormone is vital for body composition, sexual functions, and general health. [2, 3]
Although it’s the key sex hormone for men, testosterone level also plays an essential role in female sexual health and overall wellbeing. [4, 5]
Whether you are a man or woman, it’s crucial to ensure a healthy level of testosterone, particularly when you age. [6, 7]
This article looks into some natural but effective ways to boost your testosterone levels.
1. Stay Physically Active.
Physical activity is an effective way to avoid most lifestyle-related diseases, including low testosterone levels.
Several studies conclude that regular physical exercise could increase testosterone levels, fitness, and reaction time in men, particularly the elderly. [8, 9]
In fact, a clinical trial on obese men suggests that exercise is more effective than a weight loss diet in improving testosterone levels. [10]
Although resistance training, such as weight lifting can be the best option to boost the hormone level, any type of exercise should work to some extent. [11]
2. Consume Protein, Carbs, and Fat.
If you’re on a diet due to being overweight, make sure it does not disrupt your testosterone level.
Whether you’re on a crash diet or have a bad habit of overeating, both can have a negative effect on your hormone level. [12, 13]
You need to maintain a healthy diet, which includes a significant amount of protein and carbohydrates to maintain a balanced testosterone level. [14, 15]
However, do not eliminate the fat entirely as research shows a sufficient amount of healthy fats is important for your home level, as well as overall health. [16]
3. Get Enough Sleep.
If you have the bad habit of not getting enough sleep, you might have borderline deficient levels of testosterone. [17]
Having high-quality sleep is vital for your health and sexual wellbeing. A study proves that your testosterone level may rise 15% higher for every additional hour of sleep you get. [18]
Although an ideal sleeping time varies from person to person, researchers suggest that 7-10 hours of uninterrupted sleep at night is best for your health. [19]
4. Reduce Stress.
Long-term stress can elevate the hormone cortisol level, which can alarmingly reduce the testosterone level. [20, 21]
It’s because the hormones in your body work like a seesaw — one comes down as the other goes up. [22]
You may end up overeating due to high stress and cortisol levels, which will eventually decrease your testosterone level.
In order to have a healthy hormonal balance, you need to avoid repetitive stressful situations in your daily life.
5. Get Enough Vitamin D.
Vitamin D has recently become most popular worldwide and for a good reason.
Several studies have proved the numerous health benefits of vitamin D, including boosting the testosterone level. [23, 24, 25]
In fact, a year-long clinical trial found that supplements containing around 3,000 IU of vitamin D3 could increase the testosterone level by around 25%. [24]
Especially for elderly people, maintaining a diet that contains enough vitamin D and calcium can optimize the level of this hormone, preventing it from falling. [25]
You may also consider getting sufficient exposure to sunlight to boost the benefits of vitamin D.
6. Take Vitamin and Mineral Supplements.
There are several controversies regarding the benefits of multivitamins and supplements. However, some minerals and vitamins can be highly beneficial for hormonal balance. [26]
Certain minerals such as zinc can boost the testosterone level in athletes and those who suffer from zinc deficiency. [27]
According to a 2002 research, vitamin B and zinc supplements could increase sperm quality in men by 74%. [28]
Other vitamins such as vitamin A, vitamin C, and vitamin E may also have a positive impact on your sex hormone. However, further studies are needed to prove their efficacy. [29, 30]
Several foods and supplements can work as a testosterone booster, which you can find in your local drugstore or online. You can also visit bigbluetest.org to learn about the best supplements to boost your hormone level.
Symptoms of Low Testosterone Level
Several symptoms may occur when your testosterone level drastically drops below normal, including:
- Low sex drive
- Poor semen volume
- Difficulty with erection
- Fatigue
- Increased body fat
- Hair loss
- Mood change
- Loss of bone density
- Decreased muscle mass
- Memory loss
- Smaller testicle size
- Lower blood count
EndNote
A man’s testosterone level starts to decline from the age of 25-30. It could be a huge problem as this hormone is absolutely crucial for your health and body composition.
Unlike women, whose hormone level drops rapidly at their menopausal stage, men experience a gradual reduction of testosterone hormone over time. The older a man becomes, the more likely he is to suffer from Low T symptoms.
Having a healthy hormonal balance is essential for both men and women, so you must take the necessary steps to improve your testosterone level. You can do it by following a healthy lifestyle and diet.
However, you are highly recommended to consult with a doctor if any treatment is needed. They can also tell you the potential benefits and side effects of testosterone-boosting medications and supplements.
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