Testosterone is a hormone that occurs naturally in both men and women, although it’s created in much higher amounts in males. As it’s a sex hormone, it’s produced in both ovaries and testicles in varying quantities and typically begins production during puberty.
This is also the primary driver of physical change in boys as they enter puberty, and is what causes a deeper voice, increased musculature, and hair growth. While the pubescent years tend to have the highest amounts of testosterone produced regularly, it is produced in varying amounts over a person’s life.
Developing Testosterone on Our Own
In different stages of life, there are optimal levels that a man should have, although this isn’t always the case. There can be a variety of health implications involved with having lower, or even higher, amounts than regularly.
In adults, for example, a low level of testosterone can affect sexual health, the risk of certain diseases, general health, and a variety of other implications. Alongside this, there can be several other benefits to having a high testosterone level.
These include increased muscle mass and vitality, among others. The majority of these benefits can also be seen in women, as a certain amount of the hormone can have large implications on sexual health and overall well-being.
There have been a variety of studies done on the topic, which have provided a variety of conclusive results. The most notable of these is that both genders should have a natural level of testosterone in their bodies, although this isn’t always the case.
Much of this has led to people looking for ways to produce more testosterone. There are a variety of ways that this can be done, although many of these may have harmful effects on the human body, especially when done consistently.
This has led many men and women to wonder how to boost testosterone levels naturally. There are a considerable number of ways that reportedly do so. However, the majority of us will look for ways that have proven to be effective.
There are a few in particular that studies have shown can work for the majority of us and provide minimal, if any, side effects.
Exercise & Lift Weights
Exercise is an activity that’s recommended for a variety of things, as it can have several positive health implications. Some of the more common of these include preventing lifestyle-related diseases.
According to recent studies, it’s also been shown to have an impact on testosterone. In peer-reviewed research, it was highlighted that people who exercise regularly have higher levels of the hormone, which also corresponded with the reduction of certain diseases.
While the two may not have been directly linked in certain circumstances, there were a variety of benefits that were highlighted. Much of this was seen in the elderly who, alongside increased testosterone levels, saw better reaction times and fitness levels.
These benefits were enhanced in obese men. The study also showed that exercise could be more beneficial in these circumstances than a healthy diet.
There were a variety of exercise routines that the study highlighted that may be more effective than others in boosting testosterone levels than others. One of the more notable of these is resistance training, such as weight lifting, with the benefits being seen in both the short and long-term.
High-intensity interval training (HIIT) was also shown to have a large impact on this. It was also noted that the majority of training routines have been effective for this, although these were to varying degrees. For the most significant role on testosterone levels, the studies suggested both HIIT and weight lifting.
Research has also highlighted that the use of creatine monohydrate and caffeine in conjunction with the above can help improve these benefits.
Eat Protein, Fat & Carbs
Diet can have a much more significant role in testosterone levels than you might believe, which is also seen with the majority of other hormones. However, many of us may not know which foods or ingredients to avoid.
Research has suggested that regular dieting while having a certain impact on weight, it may have a negative effect on testosterone levels in the short-term. This is also true with overeating, which can increase estrogen production while reducing the development of testosterone.
There are a variety of foods that can have a positive impact, however, with the most notable being protein. This will have a variety of positive effects on your body, such as muscle mass and acting as an aid for fat reduction. A boost in testosterone will be seen alongside this.
Carb intake will also have an impact on this for several reasons. The most beneficial of these is helping to optimize testosterone levels during resistance training, which will help increase the advantages of exercise.
Despite popular opinion, high-fat foods can also help in this regard, although this will primarily be seen with healthy fats.
This means that a diet consisting of protein, fat, and carbs is highly recommended for increasing testosterone levels. Alongside this, you should also see a variety of other health-related benefits, such as better heart health and much more.
It should be recommended that these are best seen when you eat a balanced and healthy diet. As a result, you should ensure that you avoid over- or under-eating and avoid dieting regularly.
Minimize Stress & Cortisol Levels
Long-term stress can have a variety of health implications, although recent research has begun highlighting the effects that it can have on testosterone levels. Much of this is seen as a result of cortisol levels, which are heightened during periods of stress.
While cortisol is a natural hormone, too much will have a negative effect elsewhere. Studies have shown that the hormone and testosterone can have a relationship similar to a see-saw; when one increases, the other decreases.
There can be a variety of other ways that the stress hormone can affect your testosterone levels. This is because it can increase your food intake, which has a domino effect on other areas.
Much of this is seen through the storage of fat cells around your organs, which can provide a variety of harmful effects around your body. Reduced testosterone levels can be just one of these. Weight gain will also play a role in this.
This means that you’ll need to avoid stressful situations as much as possible. Alongside this, it’s recommended that you practice stress-relieving practices often. This can include yoga, jogging, and a variety of others.
Aside from testosterone, you should see health benefits in a few other areas, such as better heart health, among others. This could mean that you’ll need to make several lifestyle changes, which is something that many of us will need to focus on when increasing our testosterone levels and improving our overall health.
Get Some Sun
Over the past few years, Vitamin D has become one of the more popular vitamins. This is because it can provide a variety of health benefits, although taking the supplement doesn’t have to be mandatory.
Much of this is driven by the fact that the sun is an excellent source of it, as it helps to boost your body’s natural production of the chemical. This means that it’s recommended you get as much sun as possible during the day, if possible.
Should this be something that isn’t possible, then you could take a variety of Vitamin D supplements. Recent research has shown that taking 3,000 IU of Vitamin D3 daily can boost testosterone levels significantly; some studies have shown that this could be as much as 25%.
Increased levels of the supplement can provide a variety of other health benefits, especially in the elderly. Coupled with calcium, for example, you should see a reduced risk of falling, among stronger bones and more.
Despite the importance of Vitamin D, nearly half of the population has a deficiency, which means that many of us may suffer from lower testosterone as a result. This means that taking the supplement regularly can be highly recommended.
There are a variety of Vitamin D supplements that you can take, although there can be several side effects of them if you take too much. This means that you should ensure that you’re only taking as much as you’ll need.
As we mentioned above, 3,000 IU should be enough to increase your testosterone levels significantly, although this can be dependent on your age, weight, and much more. You should stick to the recommended dosage, with much of this being highlighted on the product’s packaging.
Vitamin & Mineral Supplements
Vitamin D isn’t the only supplement that can have an impact on your testosterone levels; in contrast, there have been several that have been proven to increase your hormone levels. While multivitamins are hotly contested in some circles, there are a few supplements that many can agree on.
Some of the most notable of these include Vitamin B and zinc, both of which can affect various parts of your body. These have been proven to improve sperm quality by as much as 74% while also increasing the production of testosterone. This has been especially true in those of us who may be naturally deficient in zinc.
While further research is still needed, vitamins A, C, and E have been somewhat effective in boosting testosterone levels. However, studies haven’t yet been conclusive about the effects of these supplements, which means that it’s recommended that you stick with the ones that have been studied more.
Out of all the potential vitamins and supplements that are available, vitamin D and zinc have been studied the most and have shown the best results. Further studies are still ongoing, which means that more may soon be added to the list.
These can provide a variety of other health benefits, although these have only been seen in certain doses. As a result, it’s recommended that you follow the guidelines outlined by the manufacturer or a medical professional.
These supplements may also be seen in certain foods, so you may be able to achieve the required levels through a strict diet. Should this be the case, then you may only need a small amount of the supplements, depending on what you eat.
Get Plenty Of Sleep
Sleep can have a variety of health implications, either positive or negative, depending on how much of it you’re getting. However, many of us may be surprised by the fact that it can have a significant effect on testosterone levels.
According to some studies, getting five hours of sleep per night can result in a 15% drop in testosterone levels. One large study has suggested that people who regularly sleep four hours or less every night can be testosterone deficient, which is something that has been backed up by a variety of smaller studies.
While the amount of sleep someone needs can vary from person to person, it’s recommended that you get as much as possible. It’s been suggested that you get between seven and ten hours of sleep per night.
Several studies have suggested that every additional hour of sleep you get could result in an increase of testosterone levels by as much as 15%.
It’s also been noted that this should be as restful as possible, as constantly waking could have adverse effects. There can be a variety of other health benefits associated with having a good night’s sleep.
Not having a good sleep can, for example, increase your appetite and your stress levels. These not only have a negative effect on your testosterone but a variety of other factors. This makes it vital for maintaining your health long-term.
Natural Testosterone Boosters
There are a variety of testosterone boosters on the market, although there are few that are considered natural and even fewer that have been backed up by scientific studies. There are several that can have quite a significant impact on your testosterone, however.
One of the more prominent of these has been a herb called ashwagandha, which has a significant amount of research behind it. A study conducted on seemingly infertile men showed an increase in testosterone levels by as much as 17%, as well as a 167% increase in sperm count.
In healthy men, however, results have been somewhat lower though they have still been notable; some studies have highlighted that it can increase testosterone levels by 15%. It’s also proven to reduce cortisol levels by as much as a quarter, which can have a further impact on your testosterone.
Ginger extract may also prove to be beneficial, although the majority of studies conducted in this area have been done on animals. This means that, while it may be helpful, the results have yet to be proven to be 100% reliable on humans.
In the research that has been done on people, a 17% boost in testosterone has been seen. Alongside this has been an increase in a variety of other sex hormones. Further studies will be needed to ensure that this is accurate, however.
There have been several other that have been popular and have shown some promise with increasing testosterone levels. Some of the more prominent of these include shilajit, Tongkat Ali, horny goat weed, and Mucuna pruriens.
It should be noted, however, that the majority of results have been seen in mice and infertile men, which means that they may not be as effective in healthy men. This means that you may not see as high an increase in your testosterone as results may have suggested.
Avoid Estrogen-Like Compounds & Have A Healthy Lifestyle
There can be quite a significant number of things that will have an impact on your testosterone levels, with many of these being affected by your lifestyle. A healthy sex life, for example, will play a large role in this, as well as the regulation of many of your other sex hormones.
There are a variety of chemicals that can act similar to estrogen, which will have an adverse effect on testosterone production. This is because estrogen is a female hormone and, while it occurs naturally in men, this is only to a small degree.
There are several foods and chemicals that have these estrogen-like properties, which means that exposure to them should be avoided or minimized. This includes the likes of parabens, BPA, and several others.
Much of this can be found in alcohol, as well as drugs, whether used in a recreational or medical capacity. As a result, you should minimize the use of either on a weekly or monthly basis.
Many of these chemicals can also affect several other areas of your health, such as your kidneys, among others. Many have also shown to lead to an increase in fact cells around some organs, which also has a harmful effect on testosterone.
In contrast to this, there are a variety of things that you can do that can minimize these effects, or even counteract them. This includes laughing regularly. Furthermore, success and happiness have also been shown to have more of a positive impact on testosterone levels than you may realize.
In combination with many of the above, these should be integrated into your daily life as much as possible.
Why Do Testosterone Levels Matter?
Research has shown that testosterone levels start reducing in men between the ages of 25 and 30, which then continues throughout later life. This can provide a variety of health complications, as lower levels of the hormone have been linked to obesity and premature death.
Much of this has also been seen in women, which has made it just as crucial as estrogen and progesterone in them. As a result, increasing and maintaining a certain level of testosterone can be vital for both genders. In both, the hormone has been linked to libido and sexual health.
This means that it can be critical to keep an eye on testosterone levels as you age. This doesn’t mean that how to boost testosterone levels can be an easy task. As we highlighted above, it can often take a considerable amount of time and effort.
Many of us may be tempted to take the easy road and utilize a variety of shortcuts to do so. This isn’t recommended, however, as many non-natural methods can provide several side effects, despite the benefits that they may have. This is especially true if used regularly over the long-term.
By using one, or preferably several, of the above benefits, you should start seeing the benefits without any negative qualities. While these may take some time to appear, they should become evident over a few weeks.
This timeframe can be dependent on which of the ways to produce more testosterone you choose, although it typically shouldn’t be too long. If you’re looking to speed up this process, then it’s recommended that you utilize several of the methods as much as possible.
It should be noted that you shouldn’t overdo it when using these approaches. Similar to many other things, too much can often provide harmful effects. This means that each of the above should be done in moderation.
Should results not be apparent after a certain amount of time, then it’s recommended that you speak to a medical professional. This is because there may be an underlying health problem that may be affecting your testosterone levels.
Outside of this, each of the above methods should prove effective in boosting your hormone levels. Depending on your overall goals and your specific testosterone levels, you may need to integrate a variety of the above.
Much of this can vary from case to case, which means that it’s recommended that you tailor your approach to what you’re looking for. You should consider speaking to a dietician or medical professional to determine your needs, as we mentioned above.
You should monitor your testosterone levels over time to ensure that you’re seeing the benefits that you’re looking for. While a certain amount of the hormone can be positive for your health, an overproduction of it may be harmful. This can be true regardless of whether you do so naturally or unnaturally.