Testosterone is a hormone that plays an essential role in the development and function of male sex organs and overall sexual health. Low levels of testosterone can lead to a number of common problems, such as obesity, low libido, and serious skin conditions. Fortunately, there are ways to increase testosterone levels naturally without any pharmaceuticals or surgery. (1, 5)
Testosterone is produced in the testes and adrenal glands. It interacts with other hormones to control many body functions, including protein synthesis, lipid storage, blood sugar levels, and energy production.
Too much testosterone can also lead to masculinization (the development of masculine characteristics) in girls during puberty.
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Testosterone benefits
Testosterone helps maintain men’s:
- Bone density.
- Fat distribution.
- Muscle strength and mass.
- Facial and body hair.
- Red blood cell production.
- Sex drive.
- Sperm production.
There are many natural ways to boost your testosterone levels. Here are 10 of the most effective:
Eat More Onions to Boost Testosterone
Onions and garlic are your allies in the kitchen and in the bedroom. They may help you make more and better sperm. Onions increase testosterone levels in males but may not enhance your sexual experience. Onions are lauded as aphrodisiacs — foods that stimulate sexual desire — and have been shown to enhance testosterone production in males.
Exercise and weightlifting
A significant amount of research revealed that testosterone levels were greater among frequent exercisers. While all forms of exercise may be beneficial, resistance training has the most promise for both short- and long-term increases in testosterone levels. (2)
Consume carbs, fat, and protein in moderation.
Optimal nutrition and energy are crucial for raising testosterone levels. Hormone levels can be messed up by both overeating and undereating.
Eat a balanced diet with the majority of your meals being whole foods to keep your testosterone levels steady. Each meal needs to contain the right proportions of fats, carbs, and proteins. (3)
Reduce stress
Cortisol levels rise during times of stress, which may contribute to unpredictable variations in testosterone levels. Additionally, sperm production, libido, and mood swings can all be caused by stress.
Consume some vitamin D
Vitamin D pills may help treat a testosterone shortage and raise testosterone levels. Salmon, egg yolks, mushrooms, fortified milk, and cereal goods are foods high in vitamin D in addition to getting at least 15 minutes of direct sunlight each day. (6)
Include zinc in your diet
An absence of zinc may be a factor in the decline of testosterone levels. Consider eating more flax seeds, pumpkin seeds, and dark greens to improve your intake of zinc.
Get a lot of restful sleep.
Males release most of their daily testosterone while they are sleeping. To keep your testosterone levels stable, it is crucial to obtain enough sleep. (4)
Consult your physician regarding ashwagandha
In fact, some researchers have found that ashwagandha raises it. It also works well to control hormones, strengthen the immune system, reduce stress, and give you more energy. (7, 8, 9)
Avoid Drugs And Draughts
Lower testosterone has been connected to drug and alcohol abuse. Both testicular and hypothalamic-pituitary functions are affected by these drugs. It is present in more than 90% of males with severe liver disease.
Reduce your exposure to substances that mimic estrogen.
Our environment contains a large number of estrogen-like, endocrine-disrupting substances. DDT, dioxin, PCBs, BPA, PBB, phthalate esters, endosulfan, atrazine, and zeranol are a few of the main causes.
Reduce your intake of processed foods, use glass or stainless steel containers, choose organic produce, stay away from chemical pesticides and fertilizers, and steer clear of phthalates in body care items to reduce your exposure.
Continue to lose weight
Testosterone men who weigh heavier also have decreased testosterone levels. Weight loss-related lifestyle modifications can increase testosterone levels.
Testosterone boosting fruits
Both testosterone and energy levels can be increased by eating bananas. Watermelon and grapes are a couple of other healthy fruits. Fruits like citrus can increase testosterone levels and decrease hormones that interfere with testosterone production.
Summary
Male testosterone levels reach their peak at 19 years old and begin to naturally fall as they become older. After age 30, they typically decline by 1% to 2% annually, however, they may stable in your 40s or later.
Strong evidence linking low testosterone to obesity, a higher risk of disease, and earlier mortality make this reduction alarming.
Along with other crucial hormones like estrogen and progesterone, having healthy testosterone levels is crucial for those who are born with a gender preference.
The above-mentioned suggestions can help you live a healthy lifestyle, eat balanced food, and maximize your testosterone levels.
Frequently asked questions
How do I know if testosterone Is low?
The normal range of testosterone concentrations is 300 to 1,000 nanograms per deciliter (ng/dL). When its levels are below 300 ng/dL, it is considered low. Your testosterone level can be assessed using a blood test called a serum testosterone test. To identify the reason for low it, more testing might be carried out.
Does masturbating reduce testosterone?
No. Masturbation and ejaculation haven’t been shown to have any long-term or negative effects on testosterone levels, also known as T levels.
what is a good testosterone level?
Male: 300 to 1,000 nanograms per deciliter (ng/dL) or 10 to 35 nanomoles per liter (nmol/L) Female: 15 to 70 ng/dL or 0.5 to 2.4 nmol/L.
What are symptoms of the high testosterone?
Still, when testosterone levels in men are abnormally high, it can result in a number of different signs and symptoms, including:
Low sperm count.
Heart muscle damage.
Prostate enlargement.
Insomnia.
Mood swings.
Aggressive behavior.
Increased muscle mass.
Excessive body hair or hair growth.
References
1. Tyagi, V., Scordo, M., Yoon, R. S., Liporace, F. A., & Greene, L. W. (2017). Revisiting the role of testosterone: Are we missing something?. Reviews in urology, 19(1), 16.
2. Hooper, D. R., Kraemer, W. J., Focht, B. C., Volek, J. S., DuPont, W. H., Caldwell, L. K., & Maresh, C. M. (2017). Endocrinological roles for testosterone in resistance exercise responses and adaptations. Sports Medicine, 47, 1709-1720.
3. Culbert, K. M., Shope, M. M., Sisk, C. L., & Klump, K. L. (2020). Low testosterone is associated with dysregulated eating symptoms in young adult men. International Journal of Eating Disorders, 53(9), 1469-1479.
4. Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. Jama, 305(21), 2173-2174.
