How to Increase Testosterone Naturally

Boost Testosterone Naturally: Diet, Exercise & Lifestyle Tips

Most likely, you know that some fats are bad for your heart, but did you know they also affect your testes? Turns out that both trans-fatty acids and refined omega-6 polyunsaturated fatty acids — think soybean, corn, and sunflower oils — build up in the testes. Testosterone plummets in the face of obesity, and more than a third of American men are obese. Your doctor may want to perform other tests to find the cause of low testosterone.

Testosterone Replacement Therapy (TRT) for men with hypogonadism or significantly low testosterone levels is a popular way to address low T. When prescribed correctly, TRT can improve mood, sex drive, ability to get and keep an erection, bone density, muscle mass, and cognition. Maintaining a healthy diet, exercising, avoiding smoking and excessive alcohol, and managing stress are key to preventing these conditions and supporting healthy testosterone levels. Weightlifting is a form of resistance training that boosts testosterone levels in the short term. Lifting weights stimulates muscle growth to promote the natural production of testosterone.

These include oysters, shellfish, fatty fish, eggs, leafy greens, cocoa, and more. A two-month study from India reported that young males given a supplement containing cocoa seeds increased testosterone levels compared to those given a placebo (inactive supplement), who had no increase. Studies have shown that boron can double testosterone levels in females with magnesium deficiency. Among males, boron supplementation increases testosterone levels by as much as 32% after one week. Strength training (also called weightlifting or resistance training) and high-intensity interval training (HIIT) can rapidly increase circulating testosterone levels. Randomized controlled trials have found T-levels increase immediately after intense exercise and return to normal within 30 minutes. Notably, a low testosterone side effects in women (www.primaryonehealth.org)-fat diet has been linked to lower testosterone levels.

While the above may help with testosterone levels, there is only so much testosterone that the body can produce if there are existing health issues that affect hormone production. Diabetes, metabolic disorders, and other health conditions can naturally contribute to lower testosterone levels. Furthermore, testosterone levels naturally go down as you get older. The best types of exercise to increase your testosterone levels are weightlifting and high-intensity interval training (HIIT). Building muscle mass triggers your body to produce testosterone. By contrast, endurance exercises like cycling for hours or running marathons can actually reduce your testosterone level.

The amino acid aspartic acid is known for its ability to increase testosterone production naturally. That said, D-aspartic acid reviews are mixed, with some studies showing that it isn’t effective. Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. Most men with low testosterone consume too much junk food and too many carbohydrates. You have to get rid of those empty calories and eat more healthy fat.

Foods and drinks that have been fortified with vitamin D include orange juice, cereal, and milk. Additional dietary sources of vitamin D include fatty fish, such as trout, salmon, and tuna, and fish liver oils. Although the research is mixed, some studies have linked TRT to prostate cancer, breast cancer, and obstructive sleep apnea.

This means that the effects of TRT use in young men are still uncertain and until longer-term safety studies are performed, many dangers may not yet be known. Whether this generational decline affects overall health has yet to be proved. And even with these declines, levels are often still within the so-called normal range. Four reasons why a quality multivitamin can be a helpful tool in aiding in optimal levels of this critical hormone. Fair-skinned people can up their vitamin D by exposing their bare skin to sun for 10 to 15 minutes, and those with darker complexions might need anywhere from 30 minutes to three hours more.

Testosterone is a pivotal hormone in male development and for masculine characteristics. It’s essential for sex drive, muscle growth and strength, and bone density. According to Madison Reeder, director of clinical operations at ModifyHealth, it does far more than that. Whittaker notes that the eye-popping drop happened when participants were on very high-protein diets — 1.59 grams of protein per pound of body weight per day. In other words, 40 percent of the men’s calories came from protein. Most adult men have lower testosterone (T) levels than their fathers and grandfathers did at their age. And, like many touchy health topics, the online discourse about «the why» is riddled with misinformation blaming everything from soy to masturbation.

Talk to your doctor about including healthy fats in your diet, such as olive oil and avocados. Research shows that over 50% of obese men have lab-proven hypogonadism, which is when testosterone levels below 300  ng/dL. Testosterone naturally declines with age, but age isn’t the only factor.

This involves optimising current pathways as well as introducing new treatments and conditions. After spending some time in Australia working in pharmaceuticals, Kirsty was excited to return to the UK and crack into the men’s health industry. She’s a passionate writer who loves to learn obscure facts about health and watch Dr Luke on TikTok. Of all the vitamins and minerals available, research shows that zinc and vitamin D are the best for testosterone. By Lindsey DeSoto, RD, LDLindsey DeSoto, RD, is a registered dietitian specializing in nutrition and health and wellness content. Remember, medical interventions should be considered only after consulting with a doctor. Your doctor will guide you through the best course of action based on a thorough physical examination and medical evaluation.