5 Ways To Naturally Increase Testosterone Levels

How To Increase Testosterone Naturally

You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients. Luckily, many of the ways to boost testosterone naturally include improving your sleep or doing behaviors that indirectly improve your sleep. Some men who have a testosterone deficiency have symptoms or conditions related to their low testosterone that will improve when they take testosterone replacement. For example, a man with osteoporosis and low testosterone can increase bone strength and reduce his fracture risk with testosterone replacement. Dark chocolate is high in magnesium, which supports testosterone production. It also contains flavonoids that help reduce stress and inflammation, both of which can negatively affect testosterone levels.

Testosterone is very important for male sexual function, physical performance, muscle growth, bone density, mood regulation, among other functions. These risks are greatly reduced and may be eliminated altogether if testosterone is raised naturally. Also, a basic set of labs are required before deciding on treatment, to screen for prostate cancer, and screen for high cholesterol.

The key to a healthy diet when trying to elevate your testosterone levels is avoiding refined, simple carbohydrates, like the ones found in chips and other junk food. These simple carbs can lead to spikes in your blood sugar and have been shown to reduce free testosterone levels. And while there are treatments for low testosterone, many men prefer to start by making the healthy lifestyle changes that can naturally improve their testosterone levels. While natural remedies can help increase testosterone, they may not be enough. Often, testosterone replacement therapy (TRT) is necessary to restore testosterone to optimal levels. As men age, testosterone levels naturally begin to decline by about 1% each year, starting around age 30. To maintain healthy testosterone levels, the changes discussed above will trump any supplement, but the nutrients below have been found to inhibit aromatase and may be additive benefits.

However, the wisdom and effectiveness of testosterone treatment to improve sexual function or cognitive function among postmenopausal women is unclear. Vitamin D deficiency has been linked (6) to low testosterone levels with studies showing (7) that regular supplementation can help increase testosterone levels in men. While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. We all know that exercise is important for your overall health, but it can also increase your testosterone levels. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term. You don’t have to follow the Mediterranean diet to boost your testosterone levels; you can focus on healthy eating habits to see the benefits.

A healthy, balanced diet of whole, unprocessed foods is the best way to control your hormone levels for better long-term health. With that in mind, here are our top nine ways to increase your testosterone levels naturally. You may have seen or heard about drugs to increase testosterone. While some people may believe there are benefits to using drug products, they are also known to interfere with the body’s natural ability to produce testosterone. If your T levels fall below average in your age group, it can result in sexual dysfunctions like a decreased sex drive, low sperm count, and erectile dysfunction.

When a blood test gets ordered to check your T levels, it’s usually done in the morning when levels are at their highest. According to medical research, the normal or « harmonized » range for healthy T levels in men aged 19 to 39 years averages 264 to 916 ng/dL. Research has shown a strong link between vitamin D and testosterone. If you can’t get enough sun exposure, consider taking vitamin D supplements to boost your levels. Finally, sexual symptoms can also become apparent due to testosterone depletion. Men may experience decreased libido, poor sexual functioning and erectile dysfunction. This can really affect self esteem and contribute towards low mood and depression.

The question of whether protein increases testosterone is a bit murkier. Several studies showed that a high-protein diet actually decreased testosterone levels. But researchers say those studies were based on extremely high servings of protein daily — beyond what even people on paleo diets and athletes in training take in. It’s unclear whether the amounts of protein that people typically eat make any difference. If you’re obese, you’re four times more likely to benefit from testosterone replacement than non-obese men. Aging 10 years increases your odds of having low testosterone by 36%, but a 4-inch increase in waist size may increase your chances by up to 75%. Vitamin D. Your body naturally produces vitamin D when your skin is exposed to sunlight.

Most importantly, exercise is a great way to relieve stress and reduce high cortisol levels, which can benefit testosterone and overall health in the long term. Women and people assigned female at does birth control have testosterone, www.ilpranzoeservito.it, also produce testosterone. It’s important for your sex drive, bone and muscle health, energy, and mood. That’s made it interesting as a possible remedy for menopause symptoms like depression, bone loss, and sexual problems. While testosterone therapy can be an option, it has disadvantages as well. Some older people on testosterone therapy could face increased cardiac risks.

A combination of aerobic (increase in heart rate) and resistance (weightlifting) training has been found to increase the production of testosterone. This also helps prevent the most common diseases that men are most likely to die from, heart disease and cancer. Overtraining in endurance sports such as American football and weight-class wrestling and excessive exercise with calorie restriction can cause testosterone deficiency as well. Some of these signs and symptoms can be caused by other factors, including medication side effects, obstructive sleep apnea, thyroid problems, diabetes and depression.

In women, low testosterone can also affect menstrual cycles and the frequency of periods. This involves taking supplementation of testosterone directly, either through tablets, patches, injections, or gels. Now’s time for some practicable ways to increase testosterone levels. We’re focusing on lifestyle changes and natural supplements that are proven to be effective. What’s more, Wells points out that « most studies » have found that increased testosterone levels don’t necessarily equate to an increase in muscle mass.