Testosterone is the main male sex hormone responsible for all kinds of important biological functions. While it does occur in women in small amounts, it is the primary cause of very masculine features such as the male sex drive, sperm count, body hair, muscle growth and more.
As a result, there are many men who seek to boost their testosterone count in order to accelerate these qualities.
This is especially true as it has been proven that most men will experience a continual decline in testosterone from 25-20 years old, and a significant decrease in the sex hormone around their late 40’s to mid 50’s.
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4 Ways to Increase Testosterone Levels Naturally
So it’s beneficial for most men to understand how to improve their chances of stabilising or increasing their testosterone levels.
1. Nutrition
The most simple and obvious place to begin if you are serious about increasing your testosterone levels is by focusing on nutrition.
Eat More Healthy Fats and Proteins
You need a requisite amount of your daily energy to be comprised of fats otherwise your testosterone levels will drop. Of course, these fats should be healthy, so eating Mcdonalds every day is not going to help. Focus on consuming mono and poly-unsaturated fats like avocados, nuts and grains are essential. Other healthy high-fat foods include: Red meats, eggs, olive and coconut oil, and dairy products.
Upping your protein intake is also a valuable way of improving testosterone levels, alongside its value in aiding weight loss which is another factor in modulating testosterone production.
2. Exercise
Although consistent exercise is an undeniable mainstay for a healthy life, studies have found links between high-intensity exercise/peak fitness training, and high testosterone levels. High-intensity exercise simply involves short but intense and high capacity bursts of exercise, broken up by short intervals of rest. Resistance and strength training, such as weight-lifting, dead-lifts, squats etc. is considered to be the best method of exercise for producing testosterone.
Despite this, all forms of fitness have been linked to the hormone, and studies have shown that men who exercise regularly have noticeably higher testosterone levels than men who rarely exercise. So make sure to get some use out of that old gym membership, or you can simply run a few circuits of the neighborhood a couple of times a week.
3. Supplements
Though the benefits of many vitamin and mineral supplements have been hotly debated, there are certainly strong scientific links to be found between certain supplements and hormone balance.
Zinc
Zinc has the strongest evidence so far as an essential mineral component in testosterone production, and studies have found that zinc deficiency in men is connected to lowered concentration of testosterone in the body. It is used to boost the sex hormone in athletes and has been shown to considerably increase sperm count.
Vitamin D
Vitamin D is another important vitamin for ensuring modulated testosterone production. It is vital in maintaining sperm count and semen quality, and studies have shown that consistent use vitamin D supplements over the course of one year can result in significantly increased testosterone levels. Vitamin D deficiency is becoming more and more common in developing countries, so if you are concerned about your testosterone levels this could be one of the easiest ways to address the issue. And you don’t need to spend your money on a years supply of supplements – by far the most effective way of getting more vitamin D is simply to spend more time outside. There’s a reason it’s known as the “sunshine vitamin”.
There have been studies carried out around the connection between testosterone production and other substances such as D-Aspartic Acid, Vitamin A, B, C and more, but so far the only conclusive evidence for natural boosting points to Zinc and Vitamin D.
4. Stress Reduction
Day-to-day life is often hectic and overwhelming. But when it comes to maintaining desirable testosterone levels, it’s important to make sure that your stress levels are under control. This is largely due to the effect of cortisol, a catabolic hormone produced by the adrenal glands. While cortisol has many functions, it is most associated with production during times of stress – it is known as the fight or flight hormone.
Cortisol actually has the opposite metabolic process to testosterone, as it breaks down food components where testosterone uses those components to build tissue. Therefore an overload of cortisone as a result of stress, will inevitably lead to a reduction in testosterone levels.
There are various useful ways to help control your stress levels. Maintaining a healthy lifestyle through diet and exercise is essential, along with an adequate amount of good quality sleep. Research has also shown that forms of meditation can be useful in reducing cortisone levels – even milder forms of meditation such as yoga or tai chi can be of great use to you.
In Conclusion
Low testosterone can have many disturbing effects on men, such as lowered sex drive and sperm count, weight gain, muscle loss and lowered bone density. Lack of the sex hormone can also have a significant impact on emotional regultion, leading to irritability and in some cases, depression. It can even cause concentration and memory-related issues.
Because of this, it’s incredibly important to keep an eye on your testosterone levels and do what you can to keep them as regulated as possible. Thankfully there are many options to help you in keeping your hormones balanced. And remember that if you are unsure whether your testosterone is at a healthy or normal level, make sure you seek consultation. Everyone’s bodies are different, and a medical professional will be able to assess your condition and provide the best solutions for your personal health.
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