Take Dhea To Increase Testosterone
The steroid hormone known as dehydroepiandrosterone, DHEA, plays an important role in sexual behavior, mental health and muscle growth. Your body uses this hormone to make sex steroids. Thus, taking a DHEA supplement should increase your circulating testosterone. A 2018 paper in the International Journal of Sports Medicine explored this possibility in athletic women.
The subjects took a 100 mg dose of DHEA each day for four weeks. This protocol caused a dramatic increase in the women’s testosterone levels by the end of the study. Athletes often use DHEA because it allegedly fights aging and improves performance. This experiment, however, failed to find a performance-enhancing effect of DHEA.
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Medication And Supplements That Boost Testosterone
If food and lifestyle arent enough to increase your testosterone levels, you can also find some supplements to help you. If youre interested in them, we made a comparison between the top testosterone boosters available. You can also read our Testogen review.
Remember that all food consists of numerous components that interact in different ways, some of them still unknown to nutritional science. Supplements will never replace all the ways a healthy diet will keep you in balance.
Ways To Naturally Increase Testosterone
Most guys are aware that testosterone plays a central role in male sexual function and athletic performance, but they are not aware of its other benefits. Those secondary benefits include better cardiovascular health, stronger bones, enhanced memory, better sleep, and increased alertness, just to name a few.
Boosting testosterone levels, then, can be a smart course of action if you want to enjoy more robust all-around health. But how do you do that without subjecting yourself to testosterone shots at your doctors office? Fortunately, if you have an aversion to needles, there are many ways to increase testosterone naturally, and weve brought together 36 of them right here.
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Use Vitamins And Supplements
While many supplements marketed as testosterone boosters are more hype than substance, a few vitamins and supplements may help to increase your testosterone production and could be worth adding to your routine.
The following vitamins and supplements are backed up by real scientific evidence showing that they may contribute to healthy testosterone levels:
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Vitamin D. Scientific research suggests that vitamin D may be linked to higher levels of testosterone in men, making a vitamin D supplement worth considering if youre looking to increase your testosterone levels.In one study, researchers found that men with relatively low testosterone who used a vitamin D supplement for a year had a significant increase in total, bioactive and free testosterone levels compared to men in a placebo group.Another study found that levels of 25-hydroxyvitamin D were associated with higher levels of testosterone in men.Vitamin D also has numerous benefits beyond its effects on testosterone. You can get your vitamin D in one of two ways via a supplement , or by spending more time out in the sun.
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Ashwagandha. Also known as withania somnifera, ashwagandha is a herb thats often used in traditional Indian medicine. Its also a popular natural supplement for increasing testosterone.Several studies have looked at the link between ashwagandha and testosterone. In one, researchers found that ashwagandha increased muscle mass, strength and testosterone levels in men aged 18 to fifty.
Mens Fitness Recommends Ways To Increase Your Testosterone
Try strongman training
According to a study in the Journal Of Strength And Conditioning Research, when subjects did sets of strongman exercises to failure, they experienced a higher post-exercise testosterone spike than a control group who did a mixture of strongman and hypertrophy-style training. The exercises included a tyre flip, chain drag, keg carry, Atlas stone lift and farmers walk.
Unless youre training at a strongman facility, you may struggle to do some of these but the farmers walk is accessible to all and its one of the most effective exercises you can do. Back health expert Dr Stuart McGill refers to it as a walking plank because its so good at developing core strength and stability. And if you still want a hypertrophy benefit from your strength work, try the Zercher carry, where you walk with a barbell in the crook of your arms.
Eat more seeds
Zinc and magnesium are crucial to testosterone production, and nuts and seeds will help you load up. Brazils and cashews are solid options, but pumpkin seeds offer the highest levels per gram sprinkle them on porridge.
Eat more quinoa
It has a bad rep, but quinoa technically a seed, although used like a grain in cooking is high in androgen-mimicking compounds and amino acids, as well as containing zinc, magnesium and arginine. It also works well with salad.
Eat soy in moderation
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Lose Weight With A Healthy Diet
Overweight men tend to have decreased levels of testosterone as obesity suppresses testosterone production. The effect can be especially relevant if you are young, as your testosterone should be naturally higher at this time.
The best way to lose weight is with a healthy diet. Weight lifting can also help a lot, but you should focus on what youre eating and doing aerobic exercises.
Its also essential to remember that obesity also affects several other aspects of your life, such as increasing the risk of heart issues, diabetes, and even dying from a Covid-19 infection. So, theres no reason not to go out, exercise, change your diet, and live longer and with more quality.
Magnesium And Free Testosterone
Magnesium is a crucial mineral for human health in general. It controls more than 300 bodily functions as well as hundreds of important enzymes.
Out of all those functions, the biggest benefits of magnesium are optimal energy levels, improved sleep, and increased free testosterone levels.
Obviously, were most interested in that last one.
Studies have shown that just one gram of magnesium can increase free testosterone levels by about 25 percent.
Other studies have confirmed why this works. Magnesium has been shown to effectively free up bound testosterone by inhibiting SHBG in the body.
In that first study I just mentioned, test subjects were given a magnesium supplement. These supplements are the most effective way to boost your magnesium levels.
However, you can also make some simple diet changes to boost your magnesium levels. There are quite a few foods you may not be eating that offer relatively high concentrations of this mineral.
Below are my top magnesium-rich foods to optimize free-T levels.
- Dark chocolate
- Brazil nuts
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Exercise And Increase Testosterone
While testosterone is necessary for muscle growth, this relationship also goes in the other direction. Exercise, especially cardiovascular fitness, can help improve testosterone levels .
Resistance training can also have an impact on hormone levels, especially when its consistent. In a 12-week study, testosterone increased after following a muscle-building program, though this effect was higher in younger men .
The effect of weight lifting is also immediate, so you can get a natural boost of testosterone whenever you hit the gym .
Treat Yourself To Macadamia Nuts
Nuts generally have a positive impact on testosterone levels. The macadamia nuts seem to have a more beneficial effect. All nuts have omega-3 fatty acids that deliver high-quality nutrients, but macadamia nuts have saturated fatty acids that are helpful to the production of testosterone.
Individuals that may not like the taste of macadamia nuts can opt for Brazil nuts instead. They have many of the same benefits, but they do not have as many saturated fats as macadamia nuts.
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Avoid Drugs And Alcohol
The last piece of advice on our list to help you boost your testosterone is an important one. If you want to know how to increase testosterone the natural way, you’ve got to be prepared to make healthy lifestyle changes. A considerable part of those changes is avoiding drugs and alcohol.
Effects of Alcohol Use on Testosterone
While moderate alcohol consumption won’t cause any long-term drops in your testosterone levels, over-consumption and heavy drinking can have harmful effects. For men, over-consumption is more than 15 drinks each week.
Alcohol consumption, even in moderation, does cause short-term effects on your testosterone levels. Studies have shown that your testosterone level can drop as quickly as 30 minutes after your first drink. It can also cause poor sperm quality and a low sperm count, and no man wants that.
Effects of Drug Use on Testosterone
Drugs can also cause low testosterone levels in men. For example, chronic opiate dependence can cause hypogonadism. Men with hypogonadism suffer from low levels of testosterone and a decrease in their sex drive and energy, as well as depression.
Take Care Of Vitamin And Mincronutrient Deficiencies
Micronutrients and mineral are important for healthy hormone function. There are certain vitamins and micronutrients that many people are deficient in that affect testosterone levels directly.
These include magnesium, zinc, boron, vitamin D and E. You should eat a diverse diet with to increase the amount of these nutrients. Its hard to get optimal levels from food alone, so its wise to invest in a high quality mens multivitamin
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A Steak And Eggs Diet Increases Testosterone
This is another message board and Facebook group favorite the idea that eating a diet thats heavy on steak and eggs can increase testosterone production.
While theres no denying that steak and eggs is a conventionally masculine food, there isnt any real, empirical evidence to show that eating steak and eggs is a reliable way to increase testosterone.
Now, with this said, there is some evidence to suggest that diets rich in fat may have a positive effect on testosterone production. However, theres also research showing that fat-heavy food might reduce testosterone levels.
Put simply, the jury is still very much out on this one. While steak and eggs can taste great and is definitely rich in protein, theres no real evidence that eating it often will help you generate more testosterone.
How To Increase Testosterone Levels In Older Men Over 50 Naturally
Increasing testosterone levels in older men is not such an uncommon act. This is especially in cases of men in their 50s and 60s. Normally, testosterone levels in men peak around their late 20s, and then start a gradual drop from age 30 onward. Testosterone is the primary male sex hormone. This hormone helps keep muscle and bone mass in your entire life. Low levels of testosterone have been associated with diabetes, low libido, and more other medical conditions. In this article, find out to boost the levels naturally with food, supplements and medication. This is not necessarily for aged men younger men can still use these ideas.
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Make Sure Youre Training The Right Way
Before we close, we want to revisit weight training and make one more important point. At the outset, we discussed how weight training can boost testosterone levels and how compound lifts were the most effective type of lifts to do. While both of those things are true, there is one other factor that weighs on the size of the testosterone boost you receive: the volume of lifting you do.
Volume refers to the total number of reps and the total amount of weight you lift. Studies show that if you concentrate on higher volume rather than maximum weight, your body will release more testosterone in response . So, instead of seeing how much weight you can bench press, focus instead on putting anywhere from 75 90 percent of your maximum weight on the bar and doing as many reps as possible.
Hiit Exercise And Free Testosterone
Anthony Hackney, out of the University of North Carolina, took a group of males and tested their hormones before and after two different types of exercise.
In round one, he had these men run at a moderate pace for 45 minutes, at around 60 percent of their VO2 max.
Hormone testing was done before and after these long cardio sessions.
He then took the same group of men and had them run sprint intervals on a treadmill going at 100-110 percent of maximal oxygen uptake .
Hormones were tested before and after these routines as well.
After the trial, the blood tests confirmed that the sprinting routines increased free testosterone in the mens blood much more than the slow steady state cardio did.
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These findings suggest IE produce a more pronounced turnover of Free Testosterone by androgen sensitive tissue than the SSE form of exercise.
This is an important study, because everyone seems to focus on human growth hormone when discussing HIIT exercise but now we know that testosterone is impacted as well.
And even better, the testosterone that is impacted is of the free variety, the type most of us need more of.
So if youre looking to increase your free T levels, this is one of the easiest ways to get there.
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Add Zing To Your Meals
Onions and garlic are your allies in the kitchen and in the bedroom. They may help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage.
Be Sure To Train The Right Way
As you know, balancing the hormones of your body is not an easy task. It happens when you finally get a certain balance between training enough and having the proper diet.
So, its essential to know how to train the right way. Weight lifting, practicing martial arts or sports are excellent manners to improve your testosterone levels, but getting the process right is also essential.
You need to know the right amount of series you need to make, what exercises are the best for you, and what combination works. Every person is different, so dont be afraid to tweak the process until you can find one perfect for you.
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When To See A Doctor For Low T
If youre experiencing any symptoms of low testosterone, see your doctor. You can see a urologist, endocrinologist, family physician, or internist for help. Your healthcare provider will take a health history and, if symptoms point to low testosterone, order a blood test for a definitive diagnosis. Several blood draws may be needed, as testosterone levels naturally fluctuate throughout the day. Physicians generally dont treat low testosterone unless you are symptomatic and blood test results confirm low levels.
As men age, it can be typical for their testosterone levels to drop, assures Dr. Ramin. This drop does not necessarily indicate there is a problem, especially if the man is not experiencing any related symptoms.
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Reduce Stress And Cortisol Levels
Research is always highlighting the risks of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones operate in a seesaw-like way: as one increases, the other boils down.
Stress and high cortisol can likewise increase food consumption, weight gain and the storage of hazardous body fat around your organs. In turn, these changes may negatively impact your testosterone levels. For both optimum health and hormone levels, you need to aim to reduce repetitive difficult circumstances in your life.
Concentrate on a diet based upon whole foods, routine workout, great sleep and a balanced lifestyle, all which can reduce stress and enhance your health and testosterone levels. High levels of stress are bad for your long-term health and can reduce your testosterone levels.
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Dark Chocolate Is Better Than Normal Chocolate
If you like chocolate, we have excellent news: dark chocolate is healthy, and you can eat it . While desserts, in general, are not very good for people on diets, dark chocolate is considered healthy because its low on sugar and it has a lot of flavanols, which are known for being suitable for the cardiovascular system.
Promote Higher Levels Of Hdl Cholesterol
Everyone has the belief that cholesterol is bad for the body, but they are only half correct. The toxic and unhealthy cholesterol that can build up in the body is LDL cholesterol. However, HDL cholesterol has a much different impact. Some research suggests that elevated levels of HDL cholesterol have been linked to increased serum testosterone levels.
Even though the connection is relatively minimal, increasing HDL cholesterol extensively can cause heart disease. Anyone who wants to raise their HDL cholesterol to increase testosterone naturally may first speak with a medical professional.
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How To Boost Testosterone Levels Fast
Theres no doubt about it. Higher testosterone levels just makes you feel better in yourself.
You have more energy, decisions become easier to make and your training sessions go through the roof.
If youre looking to make some serious gains, and send your testosterone levels skyrocketing, then this is the article for you.
These are your key methods for how to boost testosterone levels fast.
To get the most out of your T-levels and your lifts these are the best methods to get that edge youve been looking for.
How To Increase Testosterone: A Complete Guide
Medically reviewed by Kristin Hall, FNP
Testosterone is an important male sex hormone. Its responsible for everything from regulating your sex drive to helping you maintain a normal sperm count, a healthy level of bone strength, muscle mass and more.
It also has a significant effect on your wellbeing, with research indicating that low testosterone may be associated with mood disorders such as anxiety and depression.
While overly high levels of testosterone can cause side effects, the importance of testosterone for optimal male health and wellbeing is very significant.
Unfortunately, finding reliable information about how to increase testosterone isnt the easiest task. Like many other health-related topics, many how to guides about tactics for increasing testosterone production are much heavier on hype than they are on real scientific evidence.
In the guide below, weve dug into the scientific data to separate the hype from scientific reality, with a detailed list of techniques that you can use to increase your testosterone through habits and lifestyle choices, food, supplements and more.
Weve also busted several common myths about increasing testosterone, including a few that you may have read about elsewhere.
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