Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in men’s testicles and women’s ovaries.
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter.
The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.
Here are 8 evidence-based ways to increase testosterone levels naturally.
1. Exercise and Lift Weights
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.
2. Eat Protein, Fat and Carbs
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.
3. Minimize Stress and Cortisol Levels
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol.
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
4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins.
Research has shown that it has various health benefits, and may also work as a natural testosterone booster.
Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels.
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%
5. Take Vitamin and Mineral Supplements
Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial.
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.
6. Get Plenty of Restful, High-Quality Sleep
Getting good sleep is just as important for your health as diet and exercise.
It may also have major 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 linked to a 15% reduction in testosterone levels
7. Take Some of These Natural Testosterone Boosters
Only a few natural testosterone boosters are supported by scientific studies.
The herb with the most research behind it is called ashwagandha.
One study tested the effects of this herb on 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 it lowered cortisol by around 25%, which may also aid testosterone .
Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits
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