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8 Ways to Increase Testosterone Levels Naturally

Medically Reviewed on 6/30/2022
8 Ways to Increase Testosterone Levels Naturally
Building muscle via strength training or resistance training is the most effective way to support testosterone levels.

Testosterone is a male sex hormone that helps form the “masculine” character of the body, such as:

  • Muscle mass
  • A deeper voice
  • Development of reproductive organs, bone density, and mood

The hormone naturally declines with age, and some people choose to use testosterone replacement therapy. However, men can support their testosterone levels naturally through exercise and certain supplements.

Here are eight ways to boost testosterone naturally.

8 ways to boost testosterone naturally

  1. Exercise
    • Exercise prevents many lifestyle diseases and increases testosterone in men.
    • Building muscle via strength training or resistance training is the most effective way to support testosterone levels.
    • Elderly people who maintain a regular exercise regimen will have a good testosterone level, allowing physical strength to remain full even though it has been greatly reduced due to age.
  2. Improve diet
    • Diet contributes big to testosterone and other hormone levels. A scientific diet to increase testosterone for men includes:
      • Enough protein: To maintain the source of nutrients and support fat loss.
      • Enough fat: Good fats, such as fish oil, sesame, chia seeds, flaxseeds, and vegetable oils.
    • Sufficient carbs (carbohydrates)
    • To stabilize the testosterone levels, do not eat too much or too little and try to get enough carbs, good quality fat, and protein daily.
  3. Minimize stress and cortisol levels
    • When under a lot of stress, the adrenal glands increase cortisol levels, a stress hormone. Higher levels of cortisol lead to the insufficient circulation of testosterone levels.
    • High cortisol increases food absorption, leading to weight gain and the production of harmful fats in the body. So, try to reduce repetitive stressful situations in life, stay optimistic, have fun and balance things out. By doing this, the body can produce more testosterone.
  4. Get enough quality sleep
    • Quality sleep is extremely important for testosterone levels, just like a healthy diet or exercise. It had been found that just five hours of sleep per night can reduce testosterone levels by 15 percent.
    • For every extra hour of sleep, testosterone levels increase by about 15 percent. Getting about 7 to 10 hours of quality sleep a night will pump up testosterone levels naturally without the need for food or any supplements and improve health.
  5. Vitamin D supplements
    • Vitamin D acts as a natural testosterone booster. Studies suggest that supplementing with about 3,000 IU of vitamin D3 daily for 12 months increased testosterone levels by about 25 percent.
    • In elderly people, vitamin D, and calcium work to improve testosterone levels, reducing the risk of falls and fractures. Get into the habit of exposing yourself to sunlight every morning or take about 3,000 IU of vitamin D3 per day.
  6. Vitamins and minerals supplements
    • Zinc and vitamin B are known to increase sperm quality by 74 percent. Zinc helps increase testosterone levels in athletes and zinc-deficient individuals.
    • Other studies partly show the role of vitamins A, C, and E to promote male hormones.
  7. Avoid alcohol abuse
    • Drinking too much alcohol can cause a decline in testosterone. Experts have advised consuming no more than two drinks a day for men and one drink a day for women to reduce the risk of cancer and heart disease.
  8. Avoid estrogen-like compounds
    • Exposure to chemicals that are structurally similar to estrogen affects testosterone levels.
    • So, try to minimize exposure to these substances, including Bisphenol A (a common element in making plastics), parabens (a preservative in cosmetics), and other chemicals found in some plastics (plastic containers, food containers, and plastic trays).

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Medically Reviewed on 6/30/2022
References
Image Source: iStock image

Witham Hospital. Natural Ways to Improve Testosterone in a Man. https://www.witham.org/visitors-and-patients/witham-healthy-connections/healthy-connections/natural-ways-to-improve-testosterone-in-a-man-more-informaiton

Rakel D. Maintaining Testosterone Levels Naturally. University of Wisconsin Integrative Medicine. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_testosterone.pdf
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