The major male sex hormone is testosterone, although females have tiny quantities of it as well.
It is a steroid hormone produced in the testicles of men and the ovaries of women. Small quantities are also produced by the adrenal glands.
During puberty, testosterone is one of the primary causes of physical changes in boys, such as greater muscular mass, a deeper voice, and hair development. However, maintaining adequate levels is essential throughout maturity and even into old life.
Healthy levels are vital in adults for general health, illness risk, body composition, sexual function, and pretty much everything else.
Furthermore, raising your testosterone levels might result in fast improvements in muscular growth and vitality in just a few weeks.
Surprisingly, it also has a significant impact on female health and sexual well-being.
The science is very conclusive: both genders should maintain appropriate testosterone levels, especially as they age.
Here are eight scientifically proven methods for naturally increasing testosterone levels.
1. Exercise and Weight Lifting
Exercise is one of the most effective strategies to avoid a variety of lifestyle problems. Surprisingly, it can also increase testosterone levels.
A big review research discovered that men who exercised on a regular basis had greater testosterone levels. Exercise boosts testosterone levels, fitness, and response speed in the elderly.
According to new research in obese males, greater physical activity is even more effective than a weight reduction program in raising testosterone levels.
Resistance training, such as weight lifting, is the most effective sort of exercise for increasing testosterone in the short and long term.
Although all kinds of exercise should work to some extent, high-intensity interval training (HIIT) can be particularly beneficial.
Caffeine and creatine monohydrate pills, when paired with a workout regimen, may help you achieve even higher levels.
2. Consume protein, fat, and carbohydrates
What you consume has a significant influence on testosterone and other hormone levels.
As a result, you must be mindful of your long-term calorie consumption and diet approach.
Constant dieting or overeating might cause testosterone levels to drop.
Protein consumption can assist maintain healthy levels and aid in fat reduction, which is also linked to testosterone levels.
Carbohydrate consumption also plays a role, with studies demonstrating that carbohydrates can assist maximize testosterone levels after resistance exercise.
However, research shows that eating enough healthy fats is also good for testosterone and wellness.
A diet rich in whole foods with a healthy mix of fat, protein, and carbohydrates is ideal. This has the potential to improve both hormone levels and long-term health.
3. Lower Stress and Cortisol Levels
Long-term stress, which raises levels of the hormone cortisol, is constantly highlighted in research.
Cortisol levels that are abnormally high might quickly diminish testosterone. These hormones function in a seesaw fashion: as one rises, the other falls.
Stress and elevated cortisol levels can also lead to an increase in food intake, weight gain, and the accumulation of dangerous body fat around your organs. As a result, these alterations may have a detrimental influence on your testosterone levels.
You should aim to prevent recurrent stressful circumstances in your life for optimal health and hormone levels.
Focus on a whole-foods diet, regular exercise, decent sleep, laughing, and a balanced lifestyle to reduce stress and increase your health and testosterone levels.
4. Expose yourself to sunlight or take a vitamin D supplement
Vitamin D is gradually becoming one of the most popular vitamins in the world.
According to research, it provides a variety of health advantages and may possibly act as a natural testosterone booster.
Despite its importance, approximately half of the US population is vitamin D deficient, with an even larger proportion having suboptimal levels.
A 12-month research discovered that taking roughly 3,000 IU of vitamin D3 per day boosted testosterone levels by about 25%.
Vitamin D and calcium also improved testosterone levels in the elderly, resulting in a lower risk of falling.
To increase testosterone and gain the additional advantages of vitamin D, try to obtain enough sunshine or take 3,000 IU of vitamin D3 daily.
If you want to test supplements, Amazon provides a fantastic assortment.
5. Supplement with vitamins and minerals
Although the advantages of multivitamins are highly discussed, certain vitamins and minerals may be advantageous.
Zinc and vitamin B supplementation enhanced sperm quality by 74% in one research. Zinc also increases testosterone in athletes and individuals who are zinc deficient.
Other studies show that vitamins A, C, and E can influence your sex hormone and testosterone levels, but further study is needed.
According to testosterone study, the healthiest vitamins and minerals to take are vitamin D and zinc supplements.
6. Get Enough Restful, Quality Sleep
Sleeping well is as vital for your health as nutrition and exercise.
It may also have a significant impact on your testosterone levels.
The optimal quantity of sleep varies from person to person, however one study discovered that sleeping only 5 hours each night was associated with a 15% decrease in testosterone levels.
According to one long-term study, people who slept just four hours every night had borderline inadequate levels.
Other long-term investigations back this up. According to one study, every additional hour of sleep results in a 15% increase in testosterone levels.
Although some people appear to function well on less sleep, studies indicates that 7-10 hours of sleep per night is optimal for long-term health and testosterone levels.
7. Try These Natural Testosterone Boosters
Only a few natural testosterone enhancers have been scientifically proven. Ashwagandha is the plant with the most research behind it.
One research looked at the effects of this plant on infertile males and discovered that it increased testosterone levels by 17% and sperm count by 167%.
Ashwagandha boosted levels by 15% in healthy males. Another research revealed it decreased cortisol by roughly 25 percent , which may help boost testosterone.
Ginger extract may also help you achieve your goals. It is a tasty herb that also has a number of health advantages.
The majority of ginger research has been conducted on animals. However, one study in infertile adults discovered that ginger can enhance testosterone levels by 17% and other critical sex hormone levels.
Horny goat weed, Mucuna pruriens, shilajit, and tongkat ali are some more common plants that have been studied in both animals and people.
However, it's worth noting that the majority of the beneficial studies has been done in mice or infertile individuals with low testosterone levels.
If you have normal testosterone levels and function, it is uncertain if you will gain much from these supplements.
8. Maintain a Fit Lifestyle and Avoid Estrogen-Like Compounds
Several other variables may influence your hormone levels. A healthy sex life is essential for controlling your sex hormone and testosterone levels.
High estrogen-like chemical exposure may also alter your levels, so try to limit your everyday exposure to BPA, parabens, and other chemicals present in certain plastics.
It should come as no surprise that excessive alcohol or drug usage, whether medicinal or recreational, can lower testosterone levels.
Laughter, enjoyment, and achievement, on the other hand, may assist raise your health and testosterone levels – so include them into your everyday routine.