Natural ways to maintain testosterone · Get enough sleep · Maintain a balanced diet · Maintain weight · Stay active · Reduce stress · Vitamins and supplements, maintain testosterone · Sleep · Manage stress · Vitamins Testosterone levels naturally decline with age, but some measures can delay or reverse the process. They include staying active, getting enough sleep, and limiting alcohol consumption. Many people can turn to vitamins and supplements to increase testosterone. However, some studies have shown that, despite claims that such supplements increase testosterone, only a small percentage actually do so. Some studies have shown that supplements and medications that stimulate testosterone may pose some health risks.
It's always important to talk to a doctor before taking any supplement or stimulant, and there are many ways to increase testosterone naturally, such as exercising, following a nutritious diet, and getting enough sleep. During puberty, in people who are assigned male sex at birth, testosterone is a major driver of physical changes, such as muscle development, voice changes, and hair growth. People who are assigned female sex at birth produce testosterone, but in lower amounts and have higher levels of estrogen. Optimal levels are also important during adulthood. In adult men, healthy levels are important for overall health, including disease risk and sexual function (3, 4,.
According to a literature review, the effects on testosterone levels may vary depending on several factors, including the type of exercise and training intensity (1). Resistance training, such as weight lifting, has been shown to increase testosterone levels in the short term (1) What you eat can affect levels of testosterone and other hormones (1) eating enough protein can help maintain healthy testosterone levels and can help you lose fat, which can also be beneficial. In addition, dieting consistently or overeating can alter your testosterone levels (17, 18, 1.Eating healthy fats can also help maintain testosterone levels and hormone balance.)Some research shows that a low-fat diet may lower testosterone levels (20). Research often highlights the dangers of long-term stress, which can raise levels of the hormone cortisol (21, 2).
Stress and high cortisol levels can also increase food intake, weight gain, and the storage of harmful body fat around organs. These changes can negatively affect testosterone levels (23, 2). Vitamin D is a micronutrient that plays a key role in many aspects of health. Despite its importance, up to 1 billion people worldwide suffer from this deficiency (25, 2).
Some research shows that low levels of vitamin D may be related to lower levels of testosterone (27, 2). To maintain healthy vitamin D levels, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a health professional. In one study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc (3). According to another review, zinc supplementation may also benefit men with low testosterone levels and infertility, especially if they have a testosterone deficiency (3).
Previous studies suggest that several herbal supplements may also help maintain healthy testosterone levels, such as saw palmetto, ginger, and ashwagandha. However, more research is needed (34, 35, 3). Sleeping well is as important to your health as diet and exercise (3). Sleep quality can also have important effects on testosterone levels.
In fact, a study involving 2,295 adolescents and men found that lack of sleep may be related to lower testosterone levels (3). Oddly enough, a study involving older men found that an increase in sleep duration of up to 9.9 hours was associated with increased testosterone levels. In contrast, sleeping longer than 9.9 hours was linked to lower testosterone levels (40). While some people are fine with sleeping less, most research recommends getting at least 7 hours of sleep each night (4).
There are several other factors that can affect hormone levels. To begin with, a healthy sex life is important for regulating levels of testosterone and sex hormones (4). The relationship between alcohol and testosterone is complex. Some research suggests that excessive alcohol consumption may lower testosterone levels (4).
This decline is worrying because there is strong research showing a link between low testosterone levels and obesity, increased risk of illness, and premature death (49, 50). Maintaining a healthy weight is crucial for testosterone levels. Excess body fat, especially around the abdomen, can help lower testosterone. Losing weight through a balanced diet and regular exercise can help increase testosterone production by up to 30%, according to some research.
Unfortunately, some doctors prescribe testosterone to treat infertility and, without realizing it, they make the problem worse. A study found that DHEA supplements are effective in increasing testosterone levels, although they vary according to different groups of people. Testosterone affects men in many ways, including regulating sexual desire, increasing bone mass, muscle mass and strength, and sperm production. Strategies for treating late-onset hypogonadism (LOH) have focused on replacing it with exogenous testosterone rather than restoring endogenous production.
While prescription medications can help manage a variety of health conditions, they are one of the most common reasons for low testosterone levels. Millions of men use testosterone replacement therapy to regain low levels and feel more alert, energetic, mentally intelligent and sexually functional. Following a nutritious, complete diet with balanced amounts of protein, fat, and carbohydrates can help maintain healthy testosterone levels. Reducing exposure to estrogen-like chemicals can positively affect testosterone levels and health. The researchers found that after just one week of restricted sleep, daytime testosterone levels dropped by up to 15 percent.
Testosterone boosts libido, sperm production, body fat distribution, muscle strength, and the creation of red blood cells in men. Doctors diagnose low testosterone levels based on a physical exam, a review of symptoms, and the results of several blood tests, as levels can fluctuate daily. This lack of knowledge has left athletes, bodybuilders and patients with testosterone problems and a compromised well-being. Low testosterone levels also affect sexual function, leading to reduced sexual desire, fewer erections, and infertility. The male hormone testosterone plays an important role in the development and maintenance of typical male physical characteristics, such as muscle mass and strength and the growth of facial and body hair.
