Testosterone is the main male sex hormone, however women have small amounts as well.
It is a steroid hormone, produced in the testicles of men and in the ovaries of women.
The adrenal glands also make small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes, such as increased muscle, deeper voice, and hair growth.
However, having optimal levels is also important during adulthood and even into old age.
In adults, healthy levels are important for overall health, disease risk, body composition, sexual function, and just about everything else.
Additionally cbd oil richmond va, increasing testosterone levels can cause rapid increases in muscle mass and vitality in just a few weeks.
Interestingly, it also plays an important role in female health and sexual well-being.
The research is pretty conclusive: both genders need to make sure they have healthy testosterone levels, especially as they age.
Here we will show you 8 evidence-based ways to increase testosterone levels naturally.
1. Exercise and weight lifting
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also aid in increasing testosterone.
An extensive research study found that people who exercised regularly had higher levels of testosterone. In the elderly, exercise increases testosterone levels, fitness, and reaction time.
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet in increasing testosterone levels.
Resistance training, like weight lifting, is the best short- and long-term type of exercise for increasing testosterone.
High intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.
Consuming caffeine and creatine monohydrate as dietary supplements can further increase your levels when combined with a training program.
2. Eat protein, fat, and carbohydrates
What you eat has a huge impact on testosterone and other hormone levels.
Therefore, you should pay attention to your long-term calorie intake and diet strategy.
Consistent diet or overeating could affect your testosterone levels.
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.
Carbohydrate intake also plays an important role, and there is research showing that carbohydrates can help optimize testosterone levels during resistance training.
However, research shows that the right amount of healthy fats are also beneficial for testosterone and health.
A diet based primarily on whole foods is best, with a healthy balance of fat, protein, and carbohydrates. This can optimize both hormone levels and long-term health.
3. Minimize stress and cortisol levels
Research is always highlighting the long-term dangers of stress, which can raise levels of the hormone cortisol.
Unnatural increases in cortisol can quickly lower testosterone. These hormones work in proportionally opposite ways: as one goes up, the other goes down.
Stress and high cortisol levels can also increase food intake, weight gain, and the storage of harmful body fat around your organs. Also, these changes can negatively affect your testosterone levels.
For both optimal health and hormone levels, you should try to reduce stressful and repetitive situations in your life.
Focus on a whole foods-based diet, regular exercise, good sleep, positivity, and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.
4. Get some sun or a vitamin D supplement
Vitamin D is fast becoming one of the most popular in the world.
Research has shown that it has several health benefits and it can 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 are below-target.
A 12-month study found that supplementation 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 significantly reduced the risk of falls, something very typical at this stage.
To boost testosterone and get the other benefits of vitamin D, try regular sunlight exposure or take around 3000 IU of a vitamin D3 supplement daily.
5. Take mineral and vitamin supplements
Although the benefits of multivitamins are frequently debated, some specific vitamins and minerals may be beneficial.
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also increases testosterone in athletes and those who are zinc deficient.
Other studies also suggest that vitamins A, C, and E may play a role in your levels of sex hormone and testosterone, although more research is needed.
Of all the vitamins and minerals available, research on testosterone shows that vitamin D and zinc supplements might be the best.
6. Get enough hours of sleep each day and make sure this sleep is of high quality
Good sleep is as important to your health as diet and exercise.
It can also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping just 5 hours per night was linked to a 15% reduction in testosterone levels.
One long-term study found that those who slept just four hours a night were bordering on the limits of optimal testosterone levels.
Other long-term studies support this. One study calculated that for every additional hour of sleep, testosterone levels increase by an average of 15%. Although some people find that they do well with less sleep, research suggests that getting 7-10 hours a night is best for their long-term health and testosterone.
7. You can take some of these natural testosterone boosters
Only a few natural testosterone boosters are backed by scientific studies.
The herb with the most research support is called ashwagandha.
A study tested the effects of this herb in infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count.
In healthy men, ashwagandha increased levels by 15%. Another study found that it reduced cortisol by around 25%, which can also help testosterone.
Ginger extract can also increase its levels. It is a delicious herb that also provides other health benefits.
Most of the research on ginger has been done on animals. However, a study in infertile humans found that ginger can increase testosterone levels by 17% and increase levels of other essential and sex hormones.
Other popular herbs that are supported by some animal and human studies include horny goat weed, Mucuna pruriens, shilajit, and tongkat ali.
However, it is important to note that most of the positive research has been done in infertile mice or humans with low testosterone levels.
If you have healthy testosterone function and normal levels, it is unclear if you will benefit much from these supplements.
8. Follow a healthy lifestyle and avoid estrogen-like compounds
There are several additional factors that can affect your hormone levels.
A healthy sex life plays an important role in regulating your levels of sex hormone and testosterone.
High exposure to estrogen-like chemicals can also affect your levels, so try to minimize your daily exposure to BPA (Bisphenol A), parabens, and other chemicals found in some types of plastic.
It’s probably not surprising that excessive alcohol or drug use, whether medical or recreational, can also lower testosterone levels.
In contrast, positivity, happiness, and success can help improve your health and testosterone levels, so make sure they are part of your daily life.
Why are testosterone levels important?
From the age of 25 to 30, a man’s testosterone levels naturally begin to decline.
This is a problem because solid research shows a link between low testosterone levels and obesity, increasing the risk of disease and premature death.
Healthy levels of testosterone are important for women too, along with other essential hormones like estrogen and progesterone.
Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and your body at the same time.