Top 5 Ways to Boost Testosterone Levels
Overview
Testosterone is the primary reproductive hormone in males and has been trending for years about it’s decreasing level after 30 years old. But are males really destined for a decrease in testosterone?
This article is information for both men and women alike...You could be reading for yourself or for your loved one. Contrary to popular belief, this hormone is not exclusive to men since it’s also found in the bloodstream of females (in negligible concentrations).
Whether you are interested in having a child, strength training, prevention of bone fractures, increased sex drive, fertility or make new blood cells this document dives into ways to natural increase testosterone levels (This is not an all-inclusive list).
In this article, we will cover the top 5 methods to increase testosterone levels and why you should do so in the first place.
The side effects of low testosterone levels
As mentioned above, testosterone intervenes in numerous biochemical reactions that are crucial for the development of the male reproductive system.
For instance, men tend to have a harsher voice, more lean muscle mass, and excessive body hair; all of these physical characteristics are due to the action of testosterone.
This hormone also ensures the production of red blood cells, calcium and phosphate deposition in bones, and the optimal function of the liver.
These functions are just a brief overview of testosterone’s action, but the list is by no means comprehensive.
Top 5 ways to boost testosterone levels
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Exercise regularly
Regular exercise is a great way to upregulate certain metabolic cascades that produce human growth hormone (HGH), Insulin-like growth hormone (IGF), and testosterone.
In a 2012 review, researchers found that individuals who exercise regularly have significantly higher testosterone levels compared to those who don’t.
Interestingly, the elderly population is the most susceptible age group to low testosterone levels but also benefit the most from the testosterone-boosting effects of exercise.
Furthermore, recent evidence suggests that obese men who exercise experience a bigger surge in testosterone levels compared to weight loss diets.
The most influential exercises on testosterone levels are those that involve strength training, such as weight lifting.
With that being said, high-intensity interval training (HIIT) is also a great way to boost testosterone levels.
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Change your diet
Researchers found that certain foods possess testosterone-boosting properties, including:
Eggs
Eggs are extremely nutritious!
They are rich in vitamins, minerals, and macronutrients. However, people are unaware that eggs can promote the production of testosterone.
More specifically, the egg yolks contain large amounts of vitamin D and cholesterol that contribute to the production of testosterone.
In fact, some studies identified vitamin D supplementation as a potential therapeutic agent for sexual disorders, such as erectile dysfunction.
Tuna
If you are physically active, you may want to include tuna in your diet.
The reason is that tuna is high in polyunsaturated fatty acids, vitamin D, and protein, which boost testosterone secretion.
In a 2010 study, researchers found a link between vitamin D deficiency and low testosterone levels.
Another study proved that vitamin D supplementation improves testosterone levels. Researchers concluded that “Our results suggest that vitamin D supplementation might increase testosterone levels.”
Oysters
Oysters are one of the richest foods in zinc. The latter is vital for a healthy male reproductive system; it mediates testosterone synthesis, sperm production, and quality.
In one study, researchers gave male participants magnesium and zinc supplements. At the end of the study, they noted a significant increase in their testosterone levels.
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Reduce stress
Despite how fascinating our brains are, they are unable to differentiate between emotional and physical stress.
Consequently, your brain reacts to chronic psychological stress the same way as if you’re running for your life while a bear is chasing after you.
Biologically speaking, stress causes the levels of a special hormone known as cortisol to shoot up. This sharp increase in cortisol will negatively impact testosterone levels.
Another way that stress reduces testosterone levels is by increasing the incidence of binge-eating, where people eat during times of anxiety. As a result, they’re more likely to gain weight and adipose tissue. The latter is a known factor that drops testosterone levels.
To control your stress, indulge in anxiolytic (i.e., stress-relieving) activities, such as yoga, meditation, listening to music, and regular exercise.
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Take dietary supplements
Over decades of research identified numerous vitamins and minerals that boost the production of testosterone.
Most notably, vitamin D repeatedly proved its effectiveness as a testosterone-boosting agent. Unfortunately, estimates report that nearly 50% of the U.S. population is deficient in vitamin D.
In one study, researchers found that supplying your body with 3,000 IU of vitamin D per day causes a 25% increase in testosterone levels over the course of 12 months.
To supply your body with sufficient amounts of vitamin D, try getting exposed to sunlight and taking dietary supplements.
Other potentially beneficial supplements may include B vitamins, vitamins A, C, and E, as well as zinc.
In one study, males who took zinc and vitamin B supplements had a 74% improvement in their sperm quality.
If you had to pick between all vitamins and minerals, stick to vitamin D and zinc.
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Improve your sleep
Sleep is a natural process that’s important for several physiological functions, including memory consolidation, muscle growth, and hormonal balance.
Moreover, high-quality sleep increases testosterone levels in males.
According to one study, sleeping for 5 hours per night leads to a 15% reduction in testosterone levels.
Take one hour from this routine (sleeping for 4 hours per night), and you will be borderline deficient.
The good news is that getting enough hours of sleep quickly reverses this deficiency and boost the production and secretion of testosterone.
Note that despite how well you feel after sleeping for 5–7 hours per night, experts recommend sticking to 7–9 hours in order to prevent long-term complications.
Takeaway message
Testosterone is a vital hormone that mediates numerous functions in the male body.
Hopefully, this article managed to shed some light on this important topic, but if you still have any questions or concerns, please don’t hesitate to shoot us an email at [email protected]