Testosterone is an important hormone for both men and women, and plays a role in several bodily functions. Having a healthy level of testosterone helps to provide one with sufficient energy levels, strength, and virility.
Around the age of 25-30, a man’s testosterone levels will naturally start to decline, continuing into old age. Low testosterone levels are associated with obesity, increased risk of disease, and premature death, which is why it’s so important to maintain healthy levels, especially as we age. For women, testosterone levels work with other key hormones such as estrogen and progesterone to maintain healthy female reproductive tissues and bone mass.
What are your options if you have low testosterone? Here are 9 ways you can boost your testosterone levels, both naturally and under the guidance of a medical professional.
In This Article
1. Hormone Replacement Therapy
The most obvious way to boost one’s testosterone levels is through testosterone replacement therapy, or TRT. Synthetic testosterone is administered as a gel, patch, injection or implant, and may relieve or improve symptoms of low testosterone in some men. This course of treatment will need to be monitored by a doctor.
2. Lose Weight
Health issues such as diabetes and obesity can lower testosterone levels, so losing weight can have a positive effect in boosting T-levels. Even losing just 10-15 pounds can be helpful in boosting testosterone levels.
3. Eat A Balanced Diet
Along with losing weight, eating a balanced diet can help have a positive effect on health conditions such as diabetes and obesity. Also, by eating a balanced diet, you’re ensuring that you’re getting enough of the essential vitamins and minerals that are important for hormone health. Eating a healthy balance of fat, protein, and carbs every day can help to optimize both hormone levels such as testosterone, and long-term health.
4. Strength Train
Studies have shown that people who exercise regularly have higher testosterone levels, and that resistance training is the best form of exercise for naturally boosting testosterone. High-intensity interval training (HIIT) can also be very effective at helping boost testosterone.
5. Manage Stress
Stress isn’t just bad for your heart, it can also cause problems with your testosterone levels. Research is finding that unnatural elevations in cortisol (the stress hormone) can quickly reduce testosterone, which makes managing stress important when you’re trying to boost your testosterone levels. Laughter, meditation, and journaling can all be helping in lowering stress levels.
While their use is often debated, there are many supplements that have been scientifically formulated to help boost testosterone. Most contain some blend of certain vitamins and minerals that may be beneficial in boosting T-levels. Vitamins A, C and E, as well as zinc, are showing promise in boosting testosterone levels. Herbs such as horny goat weed, Mucuna pruriens, shilajit, tongkat ali, and ginger may also be beneficial for those with low levels of testosterone. The herb ashwagandha has been shown to increase T-levels by 15%, while reducing cortisol by 25%.
7. Vitamin D
Vitamin D is an important supplement that many people, especially in North America, are deficient in. Supplementing with vitamin D (or getting 10-15 minutes of sunlight exposure daily) can help to increase your levels, and in turn boost testosterone levels.
8. Make Sleep A Priority
There is some research that shows those who are frequently sleep deprived have lower testosterone levels than those who get enough ZZZs. By making sleep a priority, both in terms of quality and quantity, you can help naturally boost your testosterone levels.
9. Avoid Certain Substances
Medications such as opioids can lower testosterone levels, so avoid taking them if you can and if you must, use only as much as is necessary. Other substances, such as alcohol and recreational drugs can also decrease testosterone levels. Estrogen-like chemicals such as BPA and parabens may also affect testosterone levels, so try to minimize daily exposure.
Even implementing just two or three of these suggestions can help to boost testosterone levels with a noticeable improvement in as little as a couple of months.
Products You May be Interested In:
There are a variety of supplements that claim to help boost testosterone levels in the body, such as Testo Gen, Testo Fuel, and Prime Male. If you’re looking for a Vitamin D supplement, Smarter Nutrition’s Vitamin D3 + K2 is a premium, plant-based Vitamin D supplement that earns high ratings from consumers. If you’re interested in trying strength training, this resistance band set is a good option for home use.
Be sure to consult with your healthcare provider before taking any vitamins or other supplements to ensure that they’re safe for you to take considering any underlying health conditions you have or other prescription medications or supplements you’re taking.