How To Naturally Increase Testosterone In Women

Why Do Some Women Have Low Testosterone Levels

• Missing ovaries after a surgery called oophorectomy. It removes one or both of your ovaries.
• Adrenal insufficiency. In this disorder of hormone balance, the adrenal glands do not produce enough hormones. These include cortisol, aldosterone and DHEA . Note that DHEA is the same chemical which your body converts into testosterone and estrogen.
• Under active pituitary gland also called hypopituitarism.
• Testosterone levels usually fall if you are taking oral estrogen or have had an early menopause.

Maintain Normal Testosterone Levels

Testosterone levels in women vary depending on age. A 2016 report in the Journal of Clinical Endocrinology and Metabolism nicely illustrates this gradual change. The researchers measured the testosterone content of saliva samples taken from more than 2,000 women.

The results of this study showed that younger women had testosterone scores of about 300 picomoles per liter , middle-aged women had scores of about 225 pmol/L and older women had scores of about 50 pmol/L. Testosterone levels typically double during a normal pregnancy, according to a 2017 paper in Developmental Psychobiology.

Read more:Normal Range of Testosterone for a Woman

Get Some Sun Or Take A Vitamin D Supplement

Vitamin D is quickly becoming one of the worlds most popular vitamins.

Research has shown that it has various health benefits, and may also work as a natural testosterone booster .

Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels .

A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% .

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling .

To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.

If youd like to try supplements, has a good selection available.

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What Is Testosterone And What Are Its Functions

Testosterone is a hormone naturally found in humans, often referred to as the male sex hormone. However, it is produced in both males and females, although women have much smaller amounts of the hormone in their bodies than men.

Often associated with the male sex drive, testosterone is crucial to sperm production, bone health, and muscle mass.

Believe it or not, testosterone also affects the way men store fat in their bodies. The testosterone hormone has even been shown to affect the production of red blood cells.

As you can see, testosterone is responsible for a lot more than your libido.

While testosterone levels begin to increase during puberty, that amount starts to decline as males reach the age of 30.

Find Natural Sources Of Zinc And Magnesium

Zinc and magnesium are minerals that are necessary for the production of testosterone. Deficiencies of either one can disrupt testosterone production. People who drink too much, who suffer from diarrhea, or who dont dont drink enough water can suffer shortages of these minerals, which, in turn, can cause testosterone levels to drop.

Fortunately, there are many foods rich in both zinc and magnesium, so getting enough shouldnt be a problem. Oysters, crabs, and scallops are all good choices, as are bran cereals, yogurt, and legumes. Pumpkin seeds, sesame seeds, and Brazil nuts are also high in zinc and magnesium, as are cashews, and to a lesser extent, soybeans.

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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.

Zinc To Lower Testosterone

Zinc is a mineral found in food that functions to grow and repair body tissues, supports the immune system, and helps many of the reactions that occur in the body. It is food in foods like oysters, poultry, fish, nuts, seeds, and legumes, but can also be supplemented. Zinc helps to balance testosterone levels and can help with hirsutism, acne, and mood. Additionally Zinc helps to lower testosterone naturally because it improves ovulation regularity.

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Get To Know Ashwagandha

Ashwagandha has been a part of Ayurvedic medicine for thousands of years, mostly as a treatment for infertility. Until recently, Western medicine tended to scoff at the idea that this small evergreen shrub produced anything more than a captivating myth. However, once Western researchers finally got around to taking a look at Ashwagandha, they were impressed.

It turns out Indian ginseng, as its also called, does pretty much what traditional healers have been saying for centuries that it does: boost testosterone and increase sperm counts. Ashwagandha is most often taken as a supplement in capsule form, but ashwagandha powder can also be sprinkled into your latte or used in baking.

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Increase Hdl Cholesterol Levels

The two most abundant types of cholesterol are LDL and HDL. HDL is considered good cholesterol while LDL is considered bad. There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum testosterone levels . As a result, you will read lots of blog posts and articles espousing the virtues of packing in the HDL cholesterol.

While the evidence leaves little doubt that more HDL cholesterol equates to more serum testosterone, a word of caution is nonetheless warranted here. Thats because a recent study involving more than 6,000 people concluded that getting too much HDL cholesterol in your diet can dramatically increase a persons risk of heart disease . Therefore, if youre determined to raise your HDL intake to boost testosterone, talk to your doctor first.

Balance Blood Sugar To Lower Testosterone

Healthy blood sugar balance is so important to lower testosterone naturally. A balanced blood sugar system would look as follows. After consuming food, carbohydrates will break down into sugar and flow into the bloodstream waiting for a messenger hormone, insulin, to be released from the pancreas. The insulin will then escort the sugar into a cell so we have energy. When we have a balanced blood sugar, our levels will be stable with no extreme highs or lows.

This system can become unbalanced by skipping meals, eating meals that don’t contain a variety of food groups, or by eating too many sugary foods. In this state, our levels will have lots of extreme highs and sharp low points.

When we consume more energy than we can use right now or store for later, eventually the cells reach their storage capacity and stop responding to insulin bringing them more sugar. The pancreas is still producing insulin, but the cells are not letting the sugar in. This is called insulin resistance. Think of it like the cells have changed the locks so the insulin key no longer fits. This sugar that sits in the blood will raise your blood sugar balance which is detrimental because over time it can lead to type 2 diabetes – a chronic condition that affects the bodys ability to manage blood sugar.

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How Can Women Optimize Testosterone

As a woman, having optimal T levels will make all the difference to your athleticism, health and body composition.

Were not talking about anabolic steroids here were talking about naturallyincreasing your testosterone via simple lifestyle tips that you can start straight away. We dont recommend steroids at all as youll see here.

Here are our top 5 methods for optimizing your T levels naturally to improve athleticism and body composition:

When It Comes To Increasing Your Testosterone Quality Sleep Physical Activity And Weight Management Come First A Few Supplements Can Help Sustain Healthy Testosterone Levels But Most Supplements Marketed As Testosterone Boosters Dont Work Though Some Can Make You Believe They Do By Boosting Your Libido

This page is regularly updated, to include the most recently available clinical trial evidence.

Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders. The team includes nutrition researchers, registereddietitians, physicians, and pharmacists. We have a strict editorial process.

This page features 53 references. All factual claims are followed by specifically-applicable references. to see the full set of referencesfor this page.

• vitamin D

Testosterone is an androgen, a male sex hormone, though females need it too. In males, low testosterone has been associated with low libido and poor health outcomes, such as the development of metabolic syndrome. In males and females, low testosterone has been associated with depression.

Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30s. Fortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels.

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Why Are Athletes At Risk For Low Levels Of Estrogen

Women with low body fat often do not produce sufficient amounts of sex hormones. This can be a problem for women such as athletes, models, and gymnasts. It can also be a problem for women with eating disorders. These women can experience a cessation of menstruation, known as amenorrhea. They may also develop osteoporosis — thin bones — and fractures as well as other conditions more common in older women after menopause.

Risks And Side Effects

Healthy testosterone levels are important for both men and women. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels.

Its important to consult your health care professional about what steps you are taking to maintain healthy testosterone. This is especially true if you are beginning any new supplement for increased testosterone.

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Take In Adequate Amounts Of Magnesium

Magnesium is an essential mineral that positively influences testosterone levels in men. And many adults dont meet the recommended daily intake for magnesium , which is 420 mg for men and 320 mg for women. This is reflected in InsideTracker usersin fact, our data shows that 20% of male and 28% of female InsideTracker users have below-optimized magnesium levels.

Magnesium plays an important role in muscle function and appears to interact with testosterone in the body. Research shows that magnesium supplementation paired with resistance exercise may increase testosterone production in men. But, similar to the vitamin D recommendation, magnesium supplementation may only be beneficial for men who have low levels of both magnesium and testosterone.

Testosterone In Women: The Basics

You may be wondering why women would want to naturally boost their testosterone, since this sex hormone is commonly associated with men. But you might be surprised to hear that slightly boosting your testosterone levels as a woman can improve your overall health and quality of life.

Testosterone isnt just a hormone that men need women also need this sex hormone to improve energy levels, muscular function, and their sex drive. With a healthy level of natural testosterone, you will experience several benefits.

A natural testosterone boost using these supplements will give you a small raise in T-levels to improve your health without going over the top or becoming a she hulk. Some more benefits of healthy testosterone levels for women include:

• Supports energy, endurance and stamina
• Assists in maintaining muscle mass and increasing muscle gains
• Improves libido and sex drive
• Boosts metabolism
• Can ultimately give you more self-confidence

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Oysters Are The Best Testosterone Boosters

Zinc is necessary for testosterone production and overall health. If youre looking to stack up on this mineral, you should turn to oysters.

They have a massive concentration of zinc, even higher than meat or fish. These hormone-enhancing properties are likely the origin of the conventional wisdom that oysters are an aphrodisiac .

Dandelion Root Tea To Lower Testosterone

Dandelion root tea helps to support proper liver detoxification and is beneficial to lower testosterone naturally . The liver plays an important role in breaking down and clearing hormones. Dandelion root tea can help with this process, but if this process is not working as well as it could then there runs the risk of reabsorbing and recycling hormones. Recycling the hormones, such as testosterone is not good because this can contribute to elevated levels of testosterone.

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Use Red Clover To Increase Testosterone

Herbalists have used Trifolium pratense, red clover, to treat menopausal symptoms like hot flashes. The mechanisms underlying these effects remain unknown. Testosterone decreases hot flashes in some postmenopausal women, so red clover may work in this way. A 2015 paper in the Avicenna Journal of Phytomedicine reviewed the literature testing this idea.

Several studies have shown that taking red clover extracts increase circulating levels of testosterone. The most convincing of these studies used 80 mg of red clover each day for 12 weeks. Compared to baseline, the active ingredient in red clover â isoflavones â increased testosterone 22 percent.

Read more:Red Clover Vs. White Clover

How To Increase Testosterone Naturally: Complete Guide

When you think of testosterone, do you think of manliness? Testosterone is a natural male hormone that can be found in both men and women.

You probably know that testosterone is partially responsible for muscle building and sex drive. However, it also helps prevent hair loss and keeps your mood stable.

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• Increased risk of falls and hip fractures
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Men with higher testosterone may live longer than those with lower levels of the hormone. One study published in the Journal of Clinical Endocrinology and Medicine explained that declining testosterone levels can cause some signs of aging . Researchers found that low testosterone in older men was linked to an increased risk of death.

That seems a little frightening, but you dont have to worry if youre younger than 60, right? Well, your testosterone begins to decline after you hit 30. You lose about one percent every year. This could make you slowly lose your sex drive and gain extra pounds.

A Mens Journal article explains that todays man has less testosterone than men in the past. In fact, testosterone levels in men have dropped more than 20 percent in the past 20 years .

The obesity epidemic may be partly to blame. In addition, a 2011 Northwestern University study found that testosterone levels in men drop after they become fathers . Environmental toxins may raise estrogen levels in men, therefore reducing testosterone levels.

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Take Zinc To Increase Testosterone

Zinc deficiency also negatively affects testosterone levels, according a 2014 article in the Journal of Plant Biochemistry and Physiology. The authors of this review note that zinc supplementation can increase circulating testosterone in some populations. In fact, daily supplementation with typical doses may double testosterone within a few months.

Read more:What Are the Benefits of Zinc for Women?

White Peony And Licorice To Lower Testosterone

White peony contains a constituent called paeoniflorin, which has been shown to lower testosterone naturally . It promotes the aromatization of testosterone into estrogen. TJ-68 is a traditional Chinese formula containing a combination of equal parts white peony and licorice. In a trial of 34 women with PCOS this combination significantly lowered testosterone naturally. In a trial of 8 women with elevated androgen, a similar effect was observed where it lowered testosterone naturally too. Pairing white peony and licorice makes a great herbal tea combination for improving insulin sensitivity and to help boost ovulation.

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What Does Testosterone Do

Testosterone has vital roles in the body for both men and women. Although men have 10 to 20 times higher testosterone levels than women, the lower levels in women are crucial to many tissue functions.

In men, it stimulates muscle growth and contributes to the maintenance of the skin, sex organs and bones. It is also responsible for the development of masculine physical features. High doses of testosterone are secreted in puberty, triggering increased lean muscle mass, sex organ growth, deepening voice and higher energy levels. Testosterone peaks from the early to mid twenties.

Testosterone has other vital roles besides being a sex hormone. There are testosterone receptors all over the body, including the brain and the heart. This is very important in enhancing cognition, preventing cardiovascular disease and maintaining bone density, muscle tone, mood and general vitality.

The hormonal actions of testosterone can be divided into:

• Androgenic effects, which are masculinising or virilising, for example the growth of facial and body hair, sex hormone development and a deepening voice.
• Anabolic effects, which stimulate the growth of muscle, bones and red blood cells.

The 8 Best Supplements To Boost Testosterone Levels

Testosterone is an essential hormone for both men and women, but its role is more significant in men, who have higher levels.

It contributes to male sexual health and development, fertility, muscle growth, fat loss, and other aspects of health .

Testosterone levels fall in men as they age. Theres also concern about an overall drop in testosterone levels in the United States. Lifestyle habits and health factors appear to play a role .

Various supplements claim to boost testosterone levels, and some people opt to use them in hopes of increasing their levels of this hormone. However, theres limited research to support their use for this purpose.

The supplements aim either to increase testosterone or related hormones directly, or prevent the body from converting testosterone into estrogen.

Here are 8 of the best testosterone boosting supplements.

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