9 Natural Testosterone Boosters for More Energy, Better Sleep + MoreDuring puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else nph for steroid induced hyperglycemia2 testosterone hormone how to increase, 34567. Additionally, testosterone hormone how to increase your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks 89 Interestingly, it also plays an important role in female health and sexual well-being 1112 The research is pretty conclusive:
6 Ways to Increase Testosterone Levels Naturally - wikiHow
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else 1 , 2 , 3 , 4 , 5 , 6 , 7.
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks 8 , 9 , Interestingly, it also plays an important role in female health and sexual well-being 11 , 12 , The research is pretty conclusive: Exercise is one of the most effective ways to prevent many lifestyle-related diseases.
Interestingly, it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels.
In the elderly, exercise increases testosterone levels, fitness and reaction time 15 , New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term 18 , High-intensity interval training HIIT can also be very effective, although all types of exercise should work to some extent 18 , 19 , 20 , 21 , Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program 23 , What you eat has a major impact on testosterone as well as other hormone levels Therefore, you must pay attention to your long-term calorie intake and diet strategy.
Constant dieting or overeating may disrupt your testosterone levels 26 , 27 , 28 , 29 , Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone 28 , 31 , Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training 22 , However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health 25 , 34 , 35 , 36 , A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs.
This can optimize both hormone levels and long-term health. Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol 38 , 39 , Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels 43 , 44 , For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
Focus on a diet based on whole foods, regular exercise, good sleep , laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels 46 , 47 , 48 , 49 , Research has shown that it has various health benefits, and may also work as a natural testosterone booster 51 , 52 , 53 , 54 , Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels 56 , In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3, IU of a vitamin D3 supplement daily.
More information on vitamin D here: Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial Zinc also boosts testosterone in athletes and those who are deficient in zinc 60 , 61 , Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed 25 , 63 , 64 , Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best 54 , 66 , Getting good sleep is just as important for your health as diet and exercise 68 , 69 , 70 , 71 , 72 , One long-term study observed that those who slept only four hours per night had borderline deficient levels Other long-term studies support this.
Although some people seem to do fine with less sleep, research suggests around 7—10 hours of sleep per night is best for long-term health and your testosterone.
Only a few natural testosterone boosters are supported by scientific studies. The herb with the most research behind it is called ashwagandha.
Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits 79 , 80 , 81 , 82 , Most of the research on ginger has been done in animals. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens , shilajit and tongkat ali. If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.
A healthy sex life plays an important role in regulating your sex hormone and testosterone levels 85 , High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA , parabens and other chemicals found in some types of plastic 86 , 87 , 88 , This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death. Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.
Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time. An evidence-based nutrition article from our experts at Authority Nutrition. Testosterone is a hormone found in men, and less-so in women. Learn how abnormally low or high levels can impact a man's physical and mental health. When production of testosterone drops or ceases, a range of symptoms can occur.
Learn the most common signs low testosterone low T. Lower testosterone is natural as you age. Learn how to tell when it's too low and what you can do about it. These 8 supplements can boost your testosterone levels. Testosterone is crucial for many body processes, including fat loss and muscle growth.
Testosterone decreases each year after age Learn about causes such as hypogonadism, and treatments such as testosterone replacement. It's common to lose interest in sex from time to time. But, certain conditions are known to cause low libido in men. Men lose testosterone as they age. Learn why men need testosterone, why levels drop, if it's dangerous to your health, and how to know if you need…. Infertility is a problem for many men. Here are 10 science-backed ways to increase sperm count and enhance overall fertility in men.
There are many ways to improve your sexual performance. This can include improving existing problems or searching for new ways to keep your partner…. This is a detailed review of the herb ashwagandha. It is an old medicinal herb that has been shown to have powerful health benefits. Exercise and Lift Weights. Eat Protein, Fat and Carbs.
Minimize Stress and Cortisol Levels. Take Vitamin and Mineral Supplements. Why Do Testosterone Levels Matter?