Testosterone is the main male sex hormone, however women also have small amounts.
It is a steroid hormone, produced in the testicles of men and in the ovaries of women.
The adrenal glands also produce small amounts.
During the puberty of children, testosterone is one of the main drivers of physical changes, such as muscle gain, deeper voice and hair growth.
However, having optimal levels is also important during adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and almost everything else.
In addition, increasing testosterone levels can cause a rapid increase in muscle mass and vitality in just a few weeks.
Interestingly, it also plays an important role in female health and sexual well-being.
The research is quite conclusive: both sexes should make sure they have healthy testosterone levels, especially as they get older.
Here we will show you 8 ways based on reliable evidence to increase testosterone levels naturally.
Exercise and weightlifting
Exercise is one of the most effective ways to prevent many diseases related to lifestyle. Interestingly, it can also help increase testosterone.
An extensive research study found that people who exercised regularly had higher levels of testosterone. In the elderly, exercise increases testosterone levels, fitness and reaction time.
New research in obese men suggests that the increase in physical activity was even more beneficial than a diet to lose weight in increasing testosterone levels.
Resistance training, such as weightlifting, is the best type of short and long-term exercise for increasing testosterone
High intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.
Consuming caffeine and creatine monohydrate as food supplements can further increase your levels when combined with a training program.
All forms of exercise can increase your testosterone levels. Weightlifting and interval training with high intensity are the most effective.
Eat protein, fat and carbohydrates
What you eat has a great impact on testosterone and other hormonal levels.
Therefore, you should pay attention to your long-term calorie intake and your diet strategy.
Constant diet or overeating could change your testosterone levels.
Eating enough protein can help maintain healthy levels and help in fat loss, which is also associated with your testosterone.
Carbohydrate intake also plays an important role, and has research that demonstrates that carbohydrates can help optimize testosterone levels during resistance training.
However, research shows that the right amount of healthy fats are also beneficial for testosterone and health.
The best is a diet based mainly on whole foods, with a healthy balance of fats, proteins and carbohydrates. This can optimize both hormonal levels and long-term health.
Do not overeat and do not restrict calories too much for a long period of time. Try to eat balanced amounts of carbohydrates, fats and proteins.
Minimize stress and cortisol levels
Research is always highlighting the long-term dangers of stress, which can raise cortisol hormone levels.
Unnatural increases in cortisol can quickly reduce testosterone. These hormones work in a proportionally opposite way: as one goes up, the other goes down.
Stress and high cortisol levels can also increase food intake, weight gain and storage of harmful body fat around your organs. Also, these changes can negatively affect your testosterone levels.
For both optimal health and hormonal levels, you should try to reduce stressful and repetitive situations in your life.
Focus on a diet based on whole foods, regular exercise, good sleep, positivism and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.
High levels of stress are harmful to your long-term health and may reduce your testosterone levels.
Take some sun or a vitamin D supplement
Vitamin D is quickly becoming one of the most popular in the world.
Research has shown that it has several health benefits and can also function as a natural testosterone stimulant.
Despite its importance, almost half of the US population. UU has vitamin D deficiency, and an even higher percentage has levels below those desired.
A 12-month study found that supplementation with about 3000 IU of vitamin D3 per day increased testosterone levels by about 25%.
In the elderly, vitamin D and calcium also optimized testosterone levels, which significantly reduced the risk of falls, something very typical at this stage.
To increase testosterone and get the other benefits of vitamin D, try to regularly expose yourself to sunlight or take about 3000 IU of a vitamin D3 supplement daily.
- Vitamin D3 supplements can increase testosterone levels, especially in the elderly and in people who have low blood levels.
- Eat mineral and vitamin supplements
- Although the benefits of multivitamins are often discussed frequently, some specific vitamins and minerals can be beneficial.
- In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also increases testosterone in athletes and those who have zinc deficiency.
- Other studies also suggest that vitamins A, C and E may play a role in your levels of sex hormone and testosterone, although more research is needed.
- Of all the vitamins and minerals available, testosterone research shows that vitamin D and zinc supplements may be the best.
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require more research.
Sleep every day the amount of hours needed and make sure that this dream is of high quality
Sleeping well is as important to your health as diet and exercise.
It can also have important effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was related to a 15% reduction in testosterone levels.
A long-term study found that those who slept only four hours a night had bordered the limits of optimal testosterone levels.
Other long-term studies support this. One study calculated that for each additional hour of sleep, testosterone levels increase by an average of 15%. Although some people think they are doing well with less sleep, research suggests that sleeping 7 to 10 hours a night is best for your long-term health and testosterone.
Make sure you get enough high quality sleep to maintain a healthy testosterone level and optimize your long-term health.
You can take some of these natural testosterone boosters
Only a few natural testosterone boosters are backed by scientific studies.
The herb with the greatest research support is called ashwagandha.
One study tested the effects of this herb in infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count.
In healthy men, ashwagandha increased levels by 15%. Another study found that it reduced cortisol by about 25%, which can also help testosterone.
Ginger extract can also increase your levels. It is a delicious herb that also provides other health benefits.
Most of the research on ginger has been done in animals. However, a study in infertile humans found that ginger can increase testosterone levels by 17% and increase the levels of other essential and sex hormones.
Other popular herbs that are supported by some animal and human studies include the horny goat weed, Mucuna pruriens, shilajit and tongkat ali.
However, it is important to keep in mind that most of the positive research has been done on infertile mice or humans with low testosterone levels.
If you have a healthy testosterone function and normal levels, it is not clear if you will benefit greatly from these supplements.
Various herbal supplements are a natural way to increase testosterone for people with low levels or infertility.
Follow a healthy lifestyle and avoid estrogen-like compounds
There are several additional factors that can affect your hormone levels.
A healthy sex life plays an important role in regulating your levels of sex hormone and testosterone.
High exposure to estrogen-like chemicals can also affect your levels, so try to minimize daily exposure to BPA (Bisphenol A), parabens and other chemicals found in some types of plastic.
It is probably not surprising that excessive alcohol or drug use, whether medical or recreational, can also lower testosterone levels.
In contrast, positivity, happiness and success can help improve your health and testosterone levels, so make sure they are part of your daily life.
Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and your health.
Why are testosterone levels important?
From the age of 25 to 30, a man’s testosterone levels begin to decrease naturally.
This is a problem because solid research shows a link between low testosterone levels and obesity, increasing the risk of illness and premature death.
Healthy testosterone levels are also important for women, along with other essential hormones such as estrogen and progesterone.
Therefore, everyone should follow the necessary steps in lifestyle to optimize testosterone levels. You will improve your health and your body at the same time.