How to boost testosterone naturally?

 

Testosterone is the male sex hormone that is made in the testicles.

Testosterone affects males in many ways, including regulating sex drive, building bone mass, muscle mass and strength, distribution of body fat, production of sperm, and creation of red blood cells. Women also produce testosterone in their ovaries and adrenal glands, but they produce significantly lower levels than men.

Low levels of testosterone affect sexual function, causing reduced sex drive, fewer erections and infertility. It can also affect body composition unfavourably. Reduced testosterone levels can also cause weight gain.

Testosterone levels naturally decline with age. This is because DHEA (Dehydroepiandrosterone), a hormone that the body naturally produces in the adrenal gland and helps to produce testosterone, drops when a person ages, so do testosterone levels. 

Eating healthful fats found in fish and flaxseed might help the body use the DHEA it produces. Moreover, some measures may slow or reverse the process. The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being:

Getting enough sleep

Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone.

Making sleep a priority may help maintain testosterone levels. People should aim to sleep at least seven to eight hours each night.

Maintain a balanced diet

Eating a healthful and nutritious diet can keep all hormone levels in the body balanced and promote optimal long-term health. Research has long shown that eating well is essential to maintaining testosterone levels and overall health.

The best diets are ones that include mostly whole foods and offer a healthy balance of fats, carbohydrates and proteins.

Maintain weight

Maintaining a healthy weight is the key for overall long-term health.

Research has shown that men who carry more weight have lower levels of testosterone, with obesity being an important factor in lowering testosterone, even over some other factors.

According to a 2016 study, men who are obese have 30% lower testosterone levels compared to men who are lean.

Stay active

A 2017 study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels but do not overdo it, as higher levels of exercise may cause low testosterone.

In fact, the same study found that long-distance runners may experience low testosterone levels. The researchers speculated that this might be due to inadequate energy and improper nutrition.

Stress reduction

Stress elevates the hormone cortisol. Elevated cortisol negatively impacts testosterone. One 2016 study found that stressful events contributed to erratic changes in testosterone levels in males.

Vitamins

Many vitamins are important for optimum health and testosterone levels, such as vitamin D. Getting at least 15 minutes of direct sunshine each day can keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fish or fortified milk and cereal products.

Avoid drug and alcohol abuse

Abuse of drugs and alcohol links to lower testosterone.

According to one 2022 study, chronic alcohol use can lead to low testosterone levels due to the effects it has on the body, including hormonal reactions and cell damage.

Meanwhile, drug companies often promote products that claim to increase testosterone. While these might help some people, they may also slow down the body’s ability to produce testosterone naturally. Some studies have found that testosterone booster supplements and medications may present some health risks.

Also, while prescription medications can help manage a variety of health conditions, they are one of the most common reasons for low testosterone. For example, according to one 2021 study, statins, which are medications that lower cholesterol, may partially operate by reducing testosterone.

Moreover, there is little evidence to prove that testosterone therapy can help men with age-related testosterone problems.

Testosterone therapy may, however, be helpful when the body cannot produce testosterone on its own.