Follow A Diet Rich In Zinc And Vitamins
Dieting is a great way to increase testosterone levels. To do so, it is recommended that you:
- Eat more foods rich in zinc, such as oysters, liver, beans, chestnuts or sunflower seeds
- Eat foods rich in vitamin D, such as salmon, sardines or eggs. You should also get daily sun exposure, preferably before 11 am and after 4 pm, for at least 30 minutes
- Eat foods rich in vitamin A, such as mango, spinach, tomato or fish oil.
In addition, it is recommended that you also decrease your consumption of foods rich in sugar and soya, as they can lead to a reduction in testosterone levels.
It is also recommended for you to visit a nutritionist who will be able to guide you on the best foods to eat and create a food plan according to your own nutritional needs.
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.
Dont Forget The Oysters
For thousands of years, men have sung the praises of the oyster as an enhancer of sexual performance. Now there seems to be at least some scientific evidence to back up that claim . A study published in the International Journal of Peptide Research and Therapeutics concluded that male rats fed oysters experienced a significant boost in testosterone levels.
The precise mechanism is complex and seems related to luteinizing hormones and an increase in serum nitrous oxide content. But whether or not you understand the physiology in the results, those results seem to confirm the long-held belief surrounding oysters. Elevated testosterone is not the only reason to eat this particular seafood, however. Oysters are also high in vitamins, minerals and protein, and loaded with heart-healthy antioxidants.
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Avoid Xenoestrogens And Other T
Many endocrinologists are sounding the alarm about the damaging effects that come with exposure to common household chemicals. Called endocrine disruptors, these chemicals interfere with our bodys hormone system and cause problems like weight gain and learning disabilities. One type of endocrine disruptor is particularly bad news for our testosterone levels.
Xenoestrogen is a chemical that imitates estrogen in the human body. When men are exposed to too much of this estrogen-imitating chemical, T levels drop significantly. The problem is xenoestrogen is freaking everywhere plastics, shampoos, gasoline, cows, toothpaste. You name it and chances are there are xenoestrogen in it. The ubiquitous nature of this chemical in our modern world is one reason some endocrinologists believe that testosterone levels are lower in men today than in decades past. Its also a reason doctors say the number of boys born with hypospadias a birth defect in which the opening of the urethra is on the underside of the penis and not at the tip has doubled. Note to expecting parents: make sure mom stays away from xenoestrogens during the pregnancy.
Despite the stacked deck, I did my best to avoid products that contained xenoestrogens during my 90-day experiment. Heres what I did:
Lifestyle Changes That Can Increase Testosterone Levels
There are a lot of natural products that claim they can increase your testosterone levels. But according to Dr. James Hotaling, none of them have been proven to help. There are, however, some lifestyle changes you can make that are supported by research. Find out what they are and also what you should avoid if you want to increase your low-T.
We know that when men are sleep-deprived, that can make a big difference in their testosterone production. We particularly see problems in people who have shift work, where they work at night and their circadian rhythm gets all flipped around. Typically, testosterone peaks at about 4:00 a.m. along with cortisol. So that’s all tied to your body’s rhythms. And the amount of testosterone you have varies minute-to-minute and hour-to-hour. So those things are all things that can help. I think it’s also really important to outline the things that don’t help, or haven’t been proven to help, if that makes sense.
I think the other thing that men should watch out for, we also see a lot of men who take Propecia, or finasteride for hair loss. And that can actually have effects on your testosterone, your sex drive, and even your fertility. So that’s another good thing to avoid if you’re concerned with that.
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What Is Testosterone And How Is It Produced
Testosterone is quite simply the main male sex hormone that is responsible for the growth, development and maintenance of the various characteristics of the male reproductive system. Furthermore, is also contributes to the other androgenic characteristics such as body hair, muscular and bone growth, sexual arousal and performance etc. It can be categorised as a naturally produced anabolic steroid in the body.
This hormone is chiefly produced by the gonads, the primary reproductive organs . Gonads are the driving force behind the various aspects of sexual intercourse and reproduction. Coming back to testosterone, men produce it in large quantities through the Leydig cells in the testes and women produce it in controlled quantities in the ovaries. For men almost the entire concentration of testosterone is produced by the testicles while a small amount is also produced by the adrenal glands. Basically, the hypothalamus located in your brain governs just how much testosterone your body needs and this is processed by the pituitary gland. The pituitary gland then signals the testicles to produce testosterone. Upon synthesis, this hormone flows through your body and participates in various important functionalities.
Does Your Workout Timing Matter
Interestingly, it appears from the literature that if you want to increase your levels through HIIT, itâs best to do your workout in the morning. If you want to focus on weight training, itâs better to do that in the afternoon. Unfortunately, we donât have an answer as to why time of day has an impact.
Does Abstinence Increase Testosterone
This is by far the most common question guys ask and its a common theory among boxers. Its the idea of channeling your sexual energy into focused aggression and give your body that edge over your opponent.
So rather than thinking does masturbating lower testosterone, does strictly not masturbating increase it?
Well according to research, this might be the case but it all depends on the amount of time you spend resisting temptation, and short term breaks seem to be more effective than long term.
Study #1: 3 Weeks of Abstinence
A study by Exton et al. followed the readings of subjects who took up sexual abstinence for a period of 3 weeks, how their testosterone levels changed and how their endocrine system would respond to orgasm after a 21-day hiatus.
Exton and his team notice no considerable difference to the endocrine system after the subjects achieved orgasm. But it wasnt a total waste, levels of testosterone in participants rose shortly after the abstinence to higher T-levels than when the study started.
Study #2: 1 Week of Abstinence
This studys aim was a lot more deliberate, focusing entirely on the relationship between serum testosterone levels and ejaculation and it has some incredibly interesting findings.
The study involved 28 men, and between days 2 and 5, there was no significant change in testosterone levels. It was only on day 7 when things really got interesting.
Whatever the reason, its useful knowledge if you have competition
Longer Workouts Are Not Better
Another aspect of your training that can influence your testosterone levels is the duration of your workouts. If you’re regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, then your testosterone levels may take a hit.
Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone. Additionally, research has demonstrated that a shorter rest period between sets elicited higher acute hormonal responses following a bout of resistance training.11 To maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.
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Ways To Increase Testosterone Levels Naturally
* Always speak to your primary care provider when starting a new supplement and to ensure whether testosterone boosters are right for you.
You’re probably familiar with the term “testosterone.” While the female hormone estrogen is also present in males, testosterone is the primary male sex hormone. However, both sexes rely on testosterone to maintain proper body composition and healthy sexual function.
So – can you learn how to increase testosterone naturally? Yes, you can.
Unfortunately, testosterone levels decline as you age. Testosterone levels peak in the late teens to early twenties after age 30, they begin a consistent decline of 1%-2% each year. As a result, men start to lose all those great health benefits, like increased libido, stronger bones, bigger muscles, and a healthier body, starting in their thirties.
If you don’t feel as strong and virile as you once were, the culprit could be low testosterone levels. Yes, you could go to the doctor and try testosterone therapy, but you can also find ways to increase your levels naturally, without harsh side effects.
If youre ready to build muscle faster and increase your sex drive, here are ten natural ways to help increase your testosterone levels.
Total Testosterone Levels In Males By Age
Up to 9 years of age 7-20 ng/dl
Low testosterone can also have a serious impact on your cardiovascular health. Experts are still researching the connection between testosterone and heart health. They do know that men with low levels are more at risk to have heart attacks and stroke. However, when symptomatic men with lab-confirmed low testosterone receive testosterone therapy, their risk of cardiovascular events decreases. In one study, men under 55 with symptomatic low testosterone levels had a 25% reduced risk of heart attack and stroke when they received adequate testosterone therapy. Men over 60 had a 15% lower risk.
A too-low or too-high testosterone level is not favorable, says S. Adam Ramin, MD, a urologist and medical director of Urology Cancer Specialists in Los Angeles. And studies have shown that mid-range levels are cardio-protective, meaning they can help guard the heart from potential damage. The goal is to replace testosterone so that it is within the normal range. Some men desire testosterone replacement when their levels are within the normal range to help with symptoms of hypogonadism. This is harmful to the patient and has not been significantly shown to help with symptoms. If the testosterone is within the normal range, then the physician should look for alternate diagnoses for why the patient is symptomatic.
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Getting More Vitamin D And Zinc
In one study, subjects who received vitamin D supplementation showed significant increases in testosterone compared to those in the control group. The American Academy of Family Physicians recommends that men with low testosterone get 600 IUs of vitamin D daily and also 11 milligrams of zinc, another testosterone-boosting mineral, per day. You can opt to eat more foods rich in zinc, which includes meat, poultry, shellfish, whole grains, beans, and nuts or take a zinc supplement. Both vitamin D and zinc supplements are available over the counter.
Eat Fat Boost Testosterone
Often thought as a “physique destroyer,” dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. It’s now recognized as a sure way to increase testosterone levels.
In fact, a study published in the Journal of Applied Physiology found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.1
In another study, men who switched from a high-fat diet to a low-fat diet experienced significantly lower testosterone production rates and lower circulating androgen levels.2
“Keep in mind that when it comes to dietary fat, it’s not just the amount of fat you eat, but also the type of fat,” says Don Gauvreau, MSc, co-founder of PharmaFreak.
Examples of quality monounsaturated fats:
- Olive oil, almonds, avocados, peanut butter
Examples of quality saturated fats:
- Red meat, coconut oil, egg yolks, dark chocolate, cheese
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Add Fenugreek To Your Diet
Then the Greek is a relatively obscure but helpful herb, helping individuals increase their discussed room level in many different cases. The experience seems to be intermittent among men, but scientific evidence confirms but it can have an incredible impact on others. The seeds of the plants are ground up after being dried, and it is often included in other recipes. It is often included in Indian food, in wraps, and stews.
Avoid Xenoestrogen And Estrogen
Certain chemicals are known as endocrine disruptors and have been found to affect hormone levels negatively. These include BPA and parabens . They act as xenoestrogens or synthetic estrogens: Their composition is so similar to estrogen that the body thinks theyre the real thing. That throws things off balance in the body. Choose products that dont contain them.
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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 .
Maintain A Balanced Diet
Research has long shown that eating well is essential to maintaining testosterone levels and overall health. According to one report in the , low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function.
Additional research showed overeating and yo-yo dieting disrupted hormone levels. This effect is most evident in athletes and people who are very active.
The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins. Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimal long-term health.
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Ask Well: Answers To Your Health Questions
Why Do Women Sprout Chin Hairs? It is perfectly normal, and often down to genetics.
How Can I Sleep More Soundly? Gentle stretches or breathing exercises might help, as may meditation.
Is Seltzer Water Healthy? It is a better choice than soda or fruit juice. But dont overdo it.
Do I Still Need a Pulse Oximeter? Home monitoring of oxygen levels can be lifesaving for Covid patients.
Do you have a question for our health and science editors? Submit it here.
Minimize Estrogen Suggestion #: Avoid Parabens
This ties in closely with the above point, but I want to focus on parabens in particular. Parabens are widely used preservatives found in cosmetic and pharmaceutical products. They can be ingredients in toothpaste, tanning products, lubricants, shaving gels, shampoos and moisturizers, amongst other things. Some foods also contain parabens as a preservative.
Parabens are still under debate in the literature. But there is evidence to show that the body absorbs the stuff. It doesnt necessarily all get excreted in the urine. Its also well known to disrupt the bodys endocrine system and have estrogen-like effects. If youre looking to maximize your testosteroneditch parabens.
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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.
Get To Know Fenugreek
Unless you are a fan of herbs, it is likely youve never heard of fenugreek, or if you have, it was simply mentioned in passing in a conversation with someone at the gym. Turns out this little known herb is actually quite the testosterone booster, a fact that has been confirmed clinically on numerous occasions.
Despite the fact that studies have shown that fenugreek can increase serum testosterone , most people still dont know how to use it. In most cases, the long, brownish seeds of the fenugreek plant are dried and then ground up and used in a variety of dishes. If youve ever had Indian food, there is a decent chance youve had fenugreek. You can also use it in wraps and stews, or you can eat the seeds raw in their whole state.
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Take A Look At Your Daily Multivitamin
Taking a daily multivitamin helps support the deficiencies in our diet. But double check your multivitamin to ensure it has a few key components that may help naturally produce testosterone.
A study found that Zinc and Vitamin B supplements helped to increase sperm quality by 74%. It was also found in a separate study that Zinc helped to boost testosterone in athletes and in those who had low zinc levels. Other studies show some possible link with other vitamins and supplements like A, C or E, but more research is needed.