Low testosterone levels have been linked to loss of muscle mass, fatigue, reduced sex drive, and a lot of other issues. Here are 7 simple steps you can take to boost testosterone levels.
Testosterone is the main male sex hormone. It is the most important hormone in men that regulates fertility and muscle mass. Testosterone is also one of the main drivers of physical change during puberty in men. Women also produce testosterone but in fewer amounts than men. Testosterone runs through the blood and carries out various body function such as: Fat distribution, increasing muscle size and mass, improving bone health, and production of red blood cells.
Testosterone levels tend to decline as we age. It is also influenced by extra factors such as lifestyle choices and certain health conditions. Low testosterone levels can reduce sex drive, the ability to gain muscle, and many other issues.
In this article, we will see different ways to boost testosterone naturally along with some foods and supplements.
7 secrets to Boost Testosterone Naturally for Better and Faster Muscle Building
Simple yet powerful ways to boost testosterone naturally
1. Regular Exercise Boosts testosterone levels
Exercise is the easiest and most effective way to Boost your testosterone levels. Research has shown that resistance training improves your testosterone levels (1, 2, 3, 4). Weight training 3-5 times a week is good to boost your testosterone levels. However, keep in mind that excess of anything can be bad. Prolonged exercise has been shown to reduce testosterone levels.
2. Eat your Fats
Research has shown that we need a minimum of 15-20% of our daily calories from fat, to maintain healthy testosterone levels. The key here is to include healthy fat\’s like Avocados, whole eggs, fish & Nuts and eat them in moderation or it may lead to weight gain.
3. Manage Stress
A certain amount of stress is good for our body. When we exercise it stresses our muscles and we get stronger and bigger. However, excess stress has been shown to increase the level of Cortisol hormone. Higher level of Cortisol has been found to reduce the level of testosterone in our body(1, 2).
4. Must Check your Vitamin D Levels
Nearly half of the world\’s population has been found to be deficient in Vitamin D levels. Lower levels of vitamin D has been associated with lower testosterone level (1, 2, 3). One study conducted for 12 months on xx found an increase in testosterone levels by 25%.
Best way to maintain your vitamin D levels is to get enough sunlight on a regular basis or get vitamin D supplement. Recommended daily allowance is 600 to 800 IU.
5. Don\’t forget your Zinc
There is plenty of research available on zinc and its effect on testosterone levels. Zinc supplementation has been found to increase testosterone levels on regular people as well as athletes(1, 2) . Most of the people who exercise lose zinc through sweat so it makes sense to add zinc to your supplemental plan. RDA for male is 10 mg and for female is 8 mg.
6. Get your zzzz…
Sleep has restorative benefits. It regulates your hormones and metabolism. If you workout regularly you need a minimum of 6-7 hours of sleep. People with less than 5 hours of sleep have been found to be deficient in testosterone levels(1).
7. Lose weight
Weight loss, especially fat loss is yet another effective way to boost your testosterone levels(1, 2). The research is quite conclusive on this one. Even a 5% reduction in weight has been found to increase testosterone level by 58ng/dl
Testosterone booster foods
Foods can have a significant effect on testosterone levels. They can also help in improving your mood and sex drive. Some testosterone booster foods are
Garlic helps you boost testosterone by lowering cortisol levels. When your body is under stress, it produces cortisol in the adrenal gland. This can lower the production of testosterone. Garlic has a compound called allicin. Allicin can reduce the cortisol level and promote testosterone production.
Oysters are an excellent source of zinc. Zinc is very important to support the healthy production of testosterone. Men with zinc definitely may develop hypogonadism. This is a condition in which men lose their ability to produce enough testosterone. Hence, oysters can be a great testosterone booster food due to their high zinc content.
Spinach among other leafy green vegetables is an excellent food that boosts testosterone. These vegetables are rich in important minerals such as magnesium. One study suggests that taking magnesium supplements increases testosterone levels in active athletes. https://pubmed.ncbi.nlm.nih.gov/20352370/
fatty fish such as tuna and salmon are great additions to the list of testosterone-boosting foods. Fatty fish are beneficial because they contain omega-3 fatty acids. Other fish that can help you boost testosterone levels are trout, herring, and sardines.
Honey contains boron which is linked to increased testosterone. It also improves blood flow and supports building strong bones and muscles. Honey is rich in nitric oxide. Nitric oxide helps in opening up blood vessels which promote erection. Consuming four tablespoons of honey may boost nitric oxide levels by 50%.
Eggs are an excellent source of protein, vitamin D, and omega-3s. All this can support the production of testosterone. Eggs are a very versatile and healthy food to add to your diet. They will not only improve testosterone levels but also provide protein to build muscles.
Onions are another popular kitchen ingredient that can boost testosterone. They are a good source of nutrition required for sexual health.
Consuming fresh onion juice for 4weeks is said to greatly increase testosterone level.
Ginger root is known to offer a wide range of health benefits. It is popularly used as medicine to cure many diseases. Recent studies have shown that it can also increase testosterone levels in men. Taking ginger supplements for 3 months may increase testosterone levels by 17.5%. https://www.iasj.net/iasj?func=fulltext&aId=71548
Pomegranates is a great testosterone booster fruit. It comes with a host of health benefits. Pomegranates have been used to enhance fertility and testosterone for years. One study invited men to drink pomegranate juice on a daily basis. At the end of the 14 days, they showed an increase in testosterone level by 24%.
Pomegranate is also rich in zinc and antioxidants that support heart function. Pomegranates also control stress and improve mood.
Foods that decrease testosterone level
Studies have shown that there are certain foods that decrease testosterone levels. But, many of these studies have conflicting results. More research is being conducted to determine the effect of these foods on testosterone.
Moderate amounts of alcohol may offer some health benefits. But, heavy consumption of alcohol can reduce your ability to produce testosterone. Studies show that drinking 30-40 grams of alcohol daily may lower testosterone in men. https://pubmed.ncbi.nlm.nih.gov/15166654/
But, studies of alcohol and testosterone levels have mixed results. Alcohol intake in women increases testosterone while it lowers in men. Further study is required to determine how alcohol doses affect testosterone.
Processed food such as fries and burgers are high in calories, sugar, and trans fat. These are unhealthy trans fat that can harm health and decrease testosterone. Those who consume higher trans fat have 15% less testosterone than those with low trans fat intake. Hence, avoid over-consuming fast and process food for a healthy testosterone level.
Soy product can affect your testosterone levels
Soy products such as soy milk and tofu have certain compounds that can decrease testosterone levels. Soy contains phytoestrogens. This is similar to estrogen hormones in men that can reduce testosterone.But, human research for this effect is very limited. Further research is needed to understand how soy can influence testosterone in men. https://pubmed.ncbi.nlm.nih.gov/11524239/
Ayurvedic ways to boost testosterone
There are many herbs that can assist the body to maintain testosterone levels. These herbs help you by regulating hormonal activities and blood flow.
Ashwagandha is an ancient Ayurvedic herb that can boost testosterone. The roots and berries of the plant are used to make tea and capsules. Taking Ashwagandha has shown to improve sexual hormones and vigour. Anti-stress and anxiolytic properties in ashwagandha improve sleep and reduce stress. It also reduces inflammation and increases bone and muscle mass.
Safed Musli is a white-colored herb also known as white gold or Divya Naushad. This herb improves testosterone levels and enhances blood flow. It can also be effective in male infertility and diabetes. Safed Musli can also be helpful in reducing fatigue and joint pain.
Shilajit is a traditional Indian Ayurvedic herb that is used to curb many conditions. Studies have proven that shilajit can enhance testosterone levels in men. https://pubmed.ncbi.nlm.nih.gov/20078516/ Besides that, it has several other health benefits. Shilajit improves cell function in the body which further improves energy levels naturally. It also promotes heart health and fights cancer.
Yohimbe is another herb that can increase testosterone levels. It is usually found in western or central Africa. It plays an important role in improving sexual health and erectile dysfunction. It promotes the release of nitric oxide which regulates blood vessels. Yohimbe is available in supplement forms in the market.
Supplements to increase testosterone levels
There are many supplements to increase testosterone levels. However, most of them lack scientific research to support their effectiveness.
Vitamin D improves testosterone levels and acts as a steroid hormone. Nowadays people tend to be deficient in vitamin D due to limited sun exposure. One study found that vitamin D deficiency may lead to low testosterone levels. https://pubmed.ncbi.nlm.nih.gov/20050857/ Recommended dose of vitamin D supplement is around 3000 IU.
Dehydroepiandrosterone (DHEA) is another supplement that can boost testosterone levels. It is a naturally occurring hormone produced in adrenal glands. People with low DHEA hormone or testosterone levels can benefit from this supplement. But, there is not enough safety proof of taking DHEA. In some cases, it can reduce good cholesterol and cause hormonal imbalance. Make sure to talk to your doctor before taking a DHEA supplement.
Fenugreek is a plant-based medicine that offers many health benefits, including testosterone. Fenugreek contains a compound called furostanolic saponins. This compound plays a major role in increasing testosterone production. Fenugreek also helps reduce cholesterol and blood sugar levels. Supplements made from fenugreek are usually available in powder, tonic, and seed form.
D-Aspartic acid is a natural amino acid in the body. It is present in the central nervous system and reproductive system known to boost testosterone. It increases other hormones such as follicle and luteinizing and produces more testosterone. Studies show D-Aspartic acid improves testosterone levels and increases muscle strength and size. https://pubmed.ncbi.nlm.nih.gov/24074738/
Zinc is an essential mineral for your body’s functions. It supports immunity and men\’s sexual health, including testosterone levels. Zinc helps you combat bacteria and viruses. It contributes to many chemical processes within the body. Low levels of zinc can affect fertility and testosterone levels. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/
Zinc supplements are very beneficial for those with zinc deficiencies. Recommended zinc dosage is 25-45mg for people with low zinc levels.
Bonus: Things that don\’t work
There are a lot of testosterone boosters and supplements available in market. The reality is they have very little or zero research to support the claims. Some of them, at best, improve your libido without any effect on testosterone levels.
Which foods increase testosterone the most?
Foods that increase testosterone the most include Ginger, oysters, pomegranates, onions, green leafy vegetables, eggs, garlic, and honey.
How can Testosterone be increased?
Testosterone levels dip down with the age. But, certain food, supplement, and medication can enhance testosterone production. Weight lifting and exercise also tend to improve testosterone.
Does masturbation decrease testosterone?
Masturbation has a short-term effect on the testosterone hormone. But it is not significant enough to decrease testosterone level.
What foods kill testosterone?
Alcohol, processed food, dairy product, soy product, and mint are some food that kills testosterone. However, we need more research to determine its effect on testosterone levels.
Do bananas lower testosterone?
No, bananas do not lower testosterone. It contains bromelain that helps boost testosterone levels. Banana is also a healthy food that boosts energy.
What is the best testosterone booster?
These are many foods that act as a testosterone booster. They may include oysters, ginger, onion, pomegranates. Some testosterone booster supplements are vitamin D, DHEA, D-aspartic acid. However, these supplements are not supported by scientific research to boost testosterone levels.
What vitamins help increase testosterone?
Vitamin D helps increase testosterone. The recommended dose of vitamin D supplement is around 3000 IU.
What is normal testosterone by age?
The normal testosterone between the ages of 17-18 is 300-1200 ng/dl. For the age between 19 and above it is 240-950 ng/dl
Does milk decrease testosterone?
No, milk does not decrease testosterone levels. However, cow milk and daily product may have soy. This can increase the estrogen level and affects testosterone level. But research shows that it doesn’t have a significant effect to reduce testosterone.
How can I test my testosterone levels at home?
There are many test kits available in that market that allow you to test testosterone levels at home. This kit uses blood or saliva to test your hormone level.
Do testosterone pills really work?
There are many supplements and pills available that help you increase testosterone. Some of them need more research to understand if they really work. It is recommended to talk to your doctor before taking testosterone pills or supplements.
Does garlic boost testosterone?
Garlic helps you boost testosterone by lowering cortisol levels. Garlic has a compound called allicin. Allicin can reduce the cortisol level and promote testosterone production.
What happens when a man\’s testosterone is low?
If a man’s testosterone level is low, it results in erectile dysfunction and reduced sex drive. It can also reduce your ability to gain muscle and affect bone and hair growth.
How do you check testosterone levels?
You can check your testosterone level by a simple blood test. This is usually done in the morning because your testosterone level fluctuates throughout the day. There are many at-home kits also to check testosterone levels.
Boost Testosterone Take away
A healthy level of testosterone is important for both men and women. Testosterone level naturally decreases with age. It is said it dips down by the rate of one or two percent per year. There are many supplements and medical aid is available to treat testosterone deficiency. A healthy lifestyle and dietary changes can help you maintain a healthy hormonal balance for the long run. Be active, eat testosterone booster food, and take steps to lead a stress-free and healthy lifestyle.
Your turn! Got questions, send in message.