10 Ways to Increase Testosterone Levels Naturally
Testosterone is one of the most important hormone in your body to grow, repair, and thrive. If you’re trying to naturally raise your testosterone levels or are considering taking a testosterone-boosting supplement, don’t do it blindly! 1st have some idea about testosterone and how you can improve it naturally?
Chemically, testosterone is a steroid. Biologically, it is called the androgenic (male) sex hormone. According to the law of USA, U.K., Canada, and Australia testosterone is a controlled substance .But If you live in or travel to places like Mexico or Thailand, you don’t need a prescription to obtain it.
Both Men and women produce testosterone, a typical adult man producing around 5-10 milligrams per day and the average adult female producing at least 10-fold less per day. In men, around 95 percent of testosterone is produced within a group of cells located within the testes, and women likewise produce up to 50 percent of their testosterone within corresponding sex glands, the ovaries.
In adults, testosterone has effects across the body:
- Muscles: Increases protein synthesis, and increases muscle mass and strength.
- Body Fat: It blocks the uptake of fat and storage of fat, and increases the number of fat burning beta-adrenergic receptors.
- Male Sex Organs: Supports sperm production and viability, and promotes penis growth and erectile function.
- Skin: Supports collagen production and produces hair.
- Kidneys: Produces erythropoietin (EPO), which stimulates red blood cell production.
- Brain: It improves cognition, memory, sex drive, and also affects feelings.
- Heart: Increases blood flow and cardiac output.
- Bone: Increases red blood cell production and bone growth, and maintains bone density.
In men with low testosterone, supplementing with the hormone has likewise been shown to improve the energy, muscle mass, libido, sexual performance, and bone mineral density, and reduce body fat, depression, and it also helps in reducing problems within the urinary tract.
With aging, the total testosterone level declines and SHBG increases (meaning bioavailable testosterone decreases) with each decade, beginning after you reach adult maturity at around 30 years of age. There’s not much you can do about it, but you can optimize plenty of other areas of your life that helps to maintain the testosterone production.
Some of the natural ways to increase testosterone level of your body is as following:
Excessive drinking of alcohol has a negative effect on total testosterone. So, keep the consumption level of alcohol to a minimum level.
Stress is very bad for the production of testosterone. Chronic stress, including overtraining, decreases total testosterone and reduces your anabolic-to-catabolic ratio of testosterone-to-cortisol. But acute stress, such as a strenuous, high volume workout has the opposite effect.
Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. And it also helps in boosting your testosterone level as well. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness.Resistance training, such as weight lifting, is the best type of exercise to boost testosterone level for both the short- and long-term.
Eat Protein, and Carbs
Your diet has a major impact on testosterone along with hormone levels. Therefore you must pay considerable attention to your diet strategy.Constant dieting or overeating can disrupt the testosterone. Eat the foods that contain enough protein. It helps to maintain healthy levels of testosterone and aid in fat loss. Carb intake also plays important role, research shows that carbs can help to optimize testosterone levels during resistance training.
Eat Healthy Fats
Eat foods that contain healthy fats. Not only eat foods containing mono- and polyunsaturated fats, like avocadoes and nuts, but also eat foods containing saturated as well, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.
It’s important to understand that your body also requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer. Examples of healthy fats you can eat more of to give your testosterone levels a boost include Olives and Olive oil, Coconuts and coconut oil, utter made from raw grass-fed organic milk, almonds or pecans, Avocados etc
Optimize Your Vitamin D Levels
Vitamin D, a steroid hormone, it is essential for the healthy development of the nucleus of sperm cell, and it helps to maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.
Limit or Eliminate Sugar from Your Diet
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, which is another factor that leads to low testosterone.
Take Vitamin and Mineral Supplements
Although the benefits of multivitamins are hotly debated, specific vitamins and minerals can be beneficial for testosterone production.
For example, the mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone level among men with low levels of testosterone.Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation can increases it
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.
Research studies also suggests that vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed.
Get Plenty of Restful, High-Quality Sleep
Getting good sleep is not just important for your overall health but also important to maintain the level of testosterone. Although The ideal amount of sleep varies, person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.
Take Some of These Natural Testosterone Boosters
Only a few natural testosterone boosters are supported by scientific studies.The herb with the most research behind it is called ashwagandha. That was found to increase the testosterone level by 17%. Ginger extract can also be used to boost your testosterone levels. In a study is was found that ginger increase around 17% of testosterone level.
Other popular herbs on which studies were done in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.