HOW TO BOOST YOUR TESTOSTERONE NATURALLY
Testosterone is the most important male sex hormone. It's what makes a man a man and is responsible for primary male sexual development, which includes sperm production, enlargement of the penis and testes, and sex drive. It's also involved in the development of male characteristics, such as skeletal muscle growth, facial and body hair and a deep voice.
It is natural for testosterone levels to decline as a person ages. Thankfully, there are many natural ways to help boost your T-levels and slow the process. First though lets delve into why our T-levels are so important...
WHY TESTOSTERONE LEVELS MATTER
Testosterone is most often associated with sex drive and plays a vital role in sperm production. It also affects bone and muscle mass, fat distribution and even red blood cell production.
A man's testosterone levels can also affect his mood.
Testosterone levels reach their peak around age 18 or 19 and generally decrease with age, so older men tend to have low testosterone levels.
Why should we be worried? Because low T-levels are associated with a decrease in testicular size, erectile dysfunction, a drop in libido, lower bone density, muscle mass decline, increased fat production, poor concentration and memory, anxiety, poor sleep quality and decreased erythropoiesis (red blood cell production), which can lead to anaemia.
Furthermore, strong research shows a link between low testosterone and obesity, increased disease risk and even premature death!
Therefore, taking the necessary lifestyle steps to optimize testosterone levels is important to maintaining overall health.
Symptoms of low testosterone depend on the age of person, and include the following:
There are many other possible reasons for these symptoms, including certain medical conditions, loss of, or harm to, the testicles, diabetes, and obesity. See your doctor if you have any of these symptoms. Your GP may order a blood test to measure your testosterone levels.
WAYS TO BOOST YOUR TESTOSTERONE LEVELS NATURALLY
Research shows that we should ensure we maintain healthy levels of testosterone, especially as we age. Check out the below evidenced-based ways to boost your testosterone levels naturally.
LIFT WEIGHTS
Focus your workouts on your muscles.
A large review study found that people who exercised regularly had higher testosterone levels. Lifting weights and high-intensity interval training are the most effective at boosting testosterone.
Be careful to not overdo it. Too much exercise can take your T level in the other direction.
EAT A BALANCED DIET
What you eat has a major impact on testosterone as well as other hormone levels.
For example, some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may reduce testosterone levels.
Eat a balanced diet with foods rich in nutrients important for maintaining optimal testosterone levels like vitamin D, magnesium, zinc, and flavonoid antioxidants to support your hormonal health and fuel your masculinity.
Incorporate foods that may help boost t-levels like fatty fish, dark leafy greens, eggs, pomegranate, onions, garlic, ginger and honey.
MAINTAIN A HEALTHY WEIGHT
Males with obesity tend to have lower testosterone levels. Losing weight in a healthy way may help increase these levels.
Additional research showed constant dieting or overeating disrupted testosterone levels.
Weight gain and the associated chronic diseases, such as cardiovascular disease and type 2 diabetes, are strongly linked to decreases in testosterone, particularly in middle-aged and older men.
AVOID ALCOHOL & DRUG ABUSE
Research shows that harmful use of alcohol and drugs can affect sex hormone levels, including reducing testosterone. Another reason to “just say no”.
DON’T USE ANABOLIC STEROIDS
Increased testosterone offers the potential for more muscle, BUT, long-term use of testosterone supplements or anabolic steroids have their downsides, and side effects. Use of anabolic steroids for bodybuilding will cause the testes to shut down their testosterone production. This could be permanent, even after discontinuation of these drugs.
When you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. Take enough steroids and the slowdown becomes permanent.
A study that compared weight lifters who used anabolic-androgenic steroids with weight lifters who did not use them, they found an increased risk for low testosterone even after the weight lifters stopped using steroids.
MANAGE YOUR STRESS LEVELS
Long-term stress can elevate levels of the hormone cortisol and elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.
Stress and high cortisol can also increase food intake, causing weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.
To maintain optimal testosterone levels, manage your stress levels by adopting the tips here.
TAKE NATURAL TESTOSTERONE BOOSTERS
ASHWAGANDA - Several studies have shown that the botanical ashwagandha (also known as Withania somnifera) helps increase testosterone levels and significantly boosts sperm quality. For example:
A systematic review comprising 4 randomized controlled trials found that a 90-day treatment of ashwagandha improved sperm concentration, sperm motility, and semen volume. The participants did not experience any adverse effects.
In a controlled study of 75 infertile men, the group treated with ashwagandha root showed increased sperm count and motility. What’s more, the treatment led to a significant increase in testosterone levels. The researchers also reported that the group who took the herb had increased antioxidant levels in their blood.
In a controlled study of 60 men, those who received ashwagandha root for male infertility overall experienced better sperm quality, a decrease in stress and higher antioxidant levels. And the treatment resulted in pregnancy in the partners of 14% of the patients.
Ashwagandha has also been shown to increase muscle mass, reduce body fat and reduce feelings of stress and anxiety. Want to know more? Click here.
TONGKAT ALI - Unlike anabolic steroids, the botanical Tongkat Ali does not shut down the body’s natural production of testosterone and sperm. Instead, it stimulates the body to naturally increase testosterone levels and improve muscle growth, strength, sperm quality and erectile function. For example:
A 2022 systematic review and meta-analysis of studies revealed that clinical trials reported a significant improvement in total testosterone levels after Tongkat Ali supplementation.
A controlled 24-week study involving 93 men and women aged 25-65y found that daily supplementation of 50mg Tongkat Ali in combination with multivitamins, was associated with significant increases in free testosterone. Males experienced a 582% average increase in free testosterone. Females experienced a 600% average increase in free testosterone.
A 12-week controlled study involving 105 men aged 50-70 with low testosterone found that Tongkat Ali supplementation of 200mg/day was associated with a 12% increase in total testosterone and a 17% increase in free testosterone.
A controlled 12 week study involving 109 men between 30-55y found that 300mg of Tongkat Ali (Eurycoma longifolia) supplementation resulted in: higher scores in overall erectile function and sexual libido (+14%), sperm motility (+44%) and semen-volume (+18.2%); and significantly improved fat mass lost in subjects with a BMI ≥ 25kg/m2.
A 12-week controlled study involving 26 men aged 45-60y with mild erectile dysfunction found that 200mg/day of Tongkat Ali supplementation was associated with significant improvements in the frequency of sexual intercourse, erection hardness, overall sexual wellbeing, and an increase in total testosterone levels.
ZINC - It’s well established that zinc plays an important role in the production and function of testosterone. Consequently, even moderate deficiency is associated with reduced testosterone levels in men. For example, a systematic review of 38 studies concluded that zinc deficiency reduces testosterone levels and zinc supplementation improves testosterone levels. Furthermore, the researchers found that zinc levels are strongly correlated with testosterone, and that even moderate supplementation plays an important role in improving the levels of testosterone and other androgens. Zinc also plays a significant role in the male reproductive system. For example, studies have found that a deficiency in Zinc impedes spermatogenesis and is a reason for sperm abnormalities and has a negative effect on serum testosterone concentration. Based on these findings, researchers have concluded that Zinc is very essential for male fertility.
VITAMIN C – Oxidative stress reduces testosterone synthesis. Vitamin C is a powerful antioxidant which protects the body against oxidative stress and can improve hormone profiles. For example, a study involving over 300 infertile men found that ascorbic acid (vitamin C) is associated with higher testosterone levels and improved androgenic status in infertile males. Research also suggests that vitamin C might play a role in certain biochemical pathways that support erectile function. For example, a review noted that vitamin C is one of several vitamins and minerals that support the biochemical pathway that leads to the release of nitric oxide. Nitric oxide (NO) is generally viewed as the principal agent responsible for relaxing the tissue inside the penis and allowing blood to flow in and create an erection.
VITAMIN B6 - Vitamin B6 contributes to the regulation of hormonal activity including maintaining healthy levels of testosterone. Furthermore, vitamin B6 is essential for the production of neurotransmitters, which are chemicals that transmit signals between nerve cells. These neurotransmitters play a crucial role in sexual arousal and response. Furthermore, researchers believe vitamin B6 may improve erectile function. This is because vitamin B6 is involved in the breakdown of homocysteine – an amino acid which can damage artery linings when allowed to build up in the circulation. Hardening and furring up of the arteries (atherosclerosis) is a leading cause of erectile difficulties in older males and in those with diabetes. For example, a systemic review and meta-analysis of nine studies including 1,320 men found that the men with erectile dysfunction (ED) were approximately twice as likely to have elevated levels of homocysteine.
VITAMIN B12 - Research shows that when our body lacks enough B12, testosterone levels can drop significantly and that vitamin B12 also impacts testicular health, sperm quality, sperm count as well as energy levels and stamina. For example, a meta-analysis concluded that mainstream published work demonstrates the positive effects of vitamin B12 on semen quality: first, by increasing sperm count, and by enhancing sperm motility and reducing sperm DNA damage. Furthermore, researchers believe vitamin B12 supplements may improve erectile function. This is because like vitamin B6, vitamin B12 is also involved in the breakdown of homocysteine which can damage artery linings. For example, a study involving 691 men who identified as having erectile dysfunction (ED), found that age, homocysteine (Hcy) and vitamin B12 levels were the main determinants in ED. Hcy levels were increased in men over 45 with ED, but vitamin B12 was decreased in men under 45 with ED.
VITAMIN D - Although research into the effects of vitamin D on sexual performance is limited, some studies have found a link between vitamin D deficiency and male sexual function. For example, a study involving 260 men clearly demonstrates a direct and positive relationship between vitamin D levels and overall semen quality, male reproductive potential and testosterone levels. And a meta-analysis of 8 studies involving 4055 patients found that vitamin D deficiency may be associated with severe forms of erectile dysfunction.
GINGER - Studies suggest that consistent ginger intake improves the bioavailability of testosterone in the blood. For example, a study of 75 infertile men aged 19-40 found that ginger supplementation for 3 months resulted in a significant rise in testosterone (+18%) and an improvement in sperm count (+16%) and sperm motility (+47%).
FENUGREEK - Research suggests that fenugreek can boost testosterone levels and lead to improved libido and sexual function. For example, a controlled study involving 120 healthy men aged 43-70y, found that those taking Trigonella foenum-graecum (commonly known as fenugreek) seed extract at a dose of 600mg/day for 12 weeks experienced improved sexual function and increased testosterone levels. A separate controlled study involving 60 healthy males between 25-52y, found 600mg of Fenugreek extract had an overall positive effect on physiological aspects of libido. In particular, there was a significant increase in the subdomains of sexual arousal and orgasm.
TURKESTERONE - Turkesterone is a natural steroid derived from the Ajuga Turkestanica plant and is known for its potential anabolic and adaptogenic effects. Turkesterone works by interacting with the body's hormonal and metabolic systems. It can increase protein synthesis, enhancing muscle growth and recovery, similar to anabolic steroids but without their side effects. Additionally, it may help the body adapt to stressors, improving overall resilience and performance. For example, a study concluded that the results of ecdysteroids, including Turkesterone are similar to that produced by androgenic steroids and should be classed as “anabolic agents” due to its effects on skeletal muscle growth and physical performance. Which is why it comes as no surprise that it has taken the body building market by storm for its performance-enhancing benefits without side effects!
TRIBULUS TERRESTRIS - It has been long believed that Tribulus terrestris (TT), an annual herbaceous plant, possesses aphrodisiac properties. For example, an extensive review of phytochemical and pharmacological studies in humans and animals revealed an important role for TT in treating erectile dysfunction and sexual desire problems.
FADOGIA GRESTIS - Extract from the botanical fadogia agrestis, is taken as a supplement for its potential benefits in enhancing libido, increasing testosterone levels, improving muscle growth, and aiding in athletic performance. For example, a 5-day rodent study observed a 600% increase in blood testosterone levels after 100mg/kg of Fadogia agrestis. Another animal study observed that Fadogia agrestis supplementation increased markers of libido, increased intercourse duration and delayed ejaculation.
HIMMENSE BOOST - Our Testosterone formula. A daily supplements with a blend of 13 active ingredients including Vitamins, Zinc, Ashwagandha, Tongkat Ali, Fenugreek, Ginger, Fadogia Agrestis and Tribulus Terrestris, in doses that make a difference to support your T-Levels. So you can feel like your masculine self again.
MAKE SLEEP A PRIORITY
We know we go on about it in every health & lifestyle blog but getting adequate sleep is just as important for your health as diet and exercise.
And, it may also have major effects on your testosterone levels.
One study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. Another long-term study observed that those who slept only four hours per night had borderline deficient levels.
A separate study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.
Aim for 7 - 9 hours sleep every night, even if it means a shift in your schedule or a limit to your late-night plans.
USE GLASS NOT PLASTIC
Be careful about what you store your leftovers in.
High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to Bisphenol-A (BPA), parabens and other chemicals found in some types of plastic, cans, and other food packaging.
It can mess with your hormone-making process. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't.
In conclusion, the consequences of getting older mean that from the age of 25–30, a man’s natural testosterone levels start to decline. And strong research shows a link between low testosterone and obesity and increased disease risk. So, it’s vital to take the necessary steps to optimize your T-levels and slow down the process.
Advice is for information only and should not replace medical care. Consult a healthcare professional if you have any questions or are taking any other medications before you try any remedies or supplements. Remember, if you are experiencing severe symptoms of low testosterone, tell your doctor.
Read more Men's Health & Lifestyle blogs from HIMMENSE here.
