Natural Ways to Boost Testosterone

10 Ways to Boost Your Testosterone Levels Naturally Your Community Pharmacy

Testosterone production is regulated by the hypothalamus and the pituitary gland in the brain, which release hormones that signal the testes (or ovaries in females) to produce testosterone. Testosterone is a hormone that plays a critical role in the development and maintenance of male reproductive tissues and characteristics. They have a high nutritional content of essential vitamins like zinc and vitamin D, which are crucial for healthy testosterone levels. Those with less vitamin D tend to have lower testosterone levels than those with more vitamin D. Adding the foods on this list to your diet won’t magically fix low testosterone levels. However, being intentional about making good food choices can help supplement level management as you speak to your doctor. Your needs will vary depending on your age, health conditions and hormonal status.

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. Hormone and metabolic research have shown that men with higher vitamin D levels tend to have higher testosterone levels. It might be worth talking to your healthcare provider about checking for vitamin D deficiency. Your provider might recommend taking vitamin D supplementation to boost your testosterone if you have low vitamin D levels. Physical activity is one of the best ways to increase testosterone production naturally. People who get regular exercise have more testosterone than those who don’t, so strive to get about 30 minutes of moderate activity most days, and lift weights a few times a week.

Either we don’t consistently make time for it in the first place, or we find a specific type of exercise we enjoy and put it on repeat. But making time both cardio and strength training in your weekly workout routine gives you your best shot at boosting your testosterone levels. A healthy diet includes plenty of vegetables and fruits, whole-grain carbohydrates, moderate amounts of healthy fats and lean protein, such as chicken and fish. Developing diabetes increases the risk of having a total testosterone level of less than what is considered normal. Over a 10-year period, the risk for developing abnormally low testosterone sleep testosterone levels more than doubles in diabetic individuals. Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. Testosterone replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men.

Please continue reading to learn about some of the symptoms of low testosterone (low T) and how to increase testosterone levels naturally. Losing weight through a healthy diet and regular exercise can help to increase your testosterone levels. Resistance training, like weightlifting, is known to increase testosterone levels in the short term. Because testosterone therapy is not suitable for everyone, the best way to increase testosterone levels is naturally. Testosterone is vital to a person’s overall health and well-being. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain.

Men with severe symptoms of low testosterone or those who don’t find relief with conservative treatments may be good candidates for testosterone replacement therapy. If you’ve tried other options and you’re still living with low testosterone, talk to our team about your options. Lower testosterone levels are normal as you get older, but testosterone that drops too low can have a range of negative effects on your health and well-being. Having too much alcohol can lead to lower testosterone levels (it can also cause erectile dysfunction), so it is best to drink in moderation. A sedentary lifestyle can negatively impact many aspects of your health.

Good sleep and learning how to relax go hand in hand — and both boost testosterone levels. The body’s control centers for testosterone and cortisol, a stress hormone, are deeply intertwined. Physiological stressors, such as overexercising, can lead to increased cortisol and decreased testosterone. If you’re concerned about your T, here’s some solid, evidence-based information on testosterone and what you can do to raise the hormone. No one says these changes are easy, says Anawalt, but the benefits are real and meaningful, not just to testosterone levels but to overall health. This allows your body to focus its energy on testosterone production. Testosterone production increases during sleep, peaking during REM cycles.

As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. Substance abuse is an important cause of low testosterone levels. Research shows that low testosterone can result from things like chronic alcohol abuse (but not low-to-moderate alcohol intake) and opioid use.

Both resistance training like weightlifting, and cardiovascular exercises such as running or swimming, can increase testosterone. Maintaining a healthy weight is crucial for testosterone levels. Excess body fat, particularly around the abdomen, can contribute to lower testosterone. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research.

Testosterone can be influenced by countless personal and environmental factors. While a testosterone level test can tell you your exact levels, you should also know how to maintain them properly. Testosterone effects males in many ways, including regulating sex drive, building bone mass, muscle mass, and strength, and the production of sperm. Anyone concerned about their testosterone levels should see their doctor for a testosterone test but also to discuss lifestyle changes and whether testosterone therapy or supplementation may help.

DHEA is a hormone that helps to produce testosterone and other hormones that affect body composition. One study found that DHEA supplements are effective in increasing testosterone levels, although it varies for different groups of people. There are a variety of lifestyle treatments involving exercise, diet, and sleep that have been shown to increase testosterone levels. Many men believe that a carnivore diet can increase testosterone. Sleep is essential for your good health, and it affects your testosterone. Your body makes the hormone while you sleep, and your levels are usually highest first thing in the morning.