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Natural Ways to Boost Testosterone

Best Testosterone Booster for Men Why TestoPrime is the Top Choice for Libido, Performance, and Vitality

Because testosterone therapy is not suitable for everyone, the best way to increase testosterone levels is naturally. Many people may turn to vitamins and supplements to boost testosterone. However, some studies have found that despite claims of such supplements boosting testosterone, only a small percentage actually do. According to a 2016 study, men who are obese have 30% lower testosterone levels compared to men who are lean. Maintaining a healthy weight is key for overall long-term health. Testosterone is vital to a person’s overall health and well-being. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain.

According to research, complex compound movements like deadlifts increase your testosterone levels more than other exercises (7). Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). A 4-week 2007 study showed that strength training increased testosterone (5). Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. A study of active young men found that drinking two cups of pure pomegranate juice each day for three weeks helped with muscle recovery, reduced inflammation and saw an increase protein in urine test testosterone.

Research suggests that excessive alcohol consumption can decrease testosterone levels. High exposure to estrogen-like chemicals may also affect testosterone levels. Try to minimize daily exposure to bisphenol-A (BPA), parabens, and other chemicals found in some types of plastic. According to another review, zinc supplementation could also benefit men with low testosterone levels and infertility, particularly if they have a testosterone deficiency. What you eat can affect levels of testosterone as well as other hormones. Interestingly, testosterone also plays an important role in female health and sexual well-being. The medication you’re taking for other health issues could be causing lowered testosterone as a side effect.

There’s a reason why these mollusks are known for being great for fertility. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. Testosterone levels in males peak at 19 years and naturally decline with age.

It seems like today it’s a badge of honor to train every day until exhaustion. If that’s your philosophy towards exercise, you might be sabotaging your testosterone levels (as well as your 20 Mile March). Studies have shown that overtraining can reduce testosterone levels significantly. Yes, it’s important to exercise hard, but it’s even more important to give your body rest so it can recuperate from the damage you inflicted upon it. If you read online forums about boosting testosterone, many guys swear by the effectiveness of natural testosterone boosters. A study found that stinging nettle did indeed increase free T in mice, but another study showed no increase in humans.

Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. This is especially true for athletes or men who engage in weight lifting.

However, the amount of weight you lose is more about how many calories you eat, not how much carbs you’re consuming. Alcohol will also kill your gains in the gym and disrupt your sleep, which is imperative for muscle growth, recovery, and testosterone production. One article published in 2011 found that both athletes and sedentary individuals can increase their testosterone levels with magnesium supplementation (18).

Ahead, six eating tips that hormone and holistic health experts recommend for keeping your T humming along. One study found that EEVO and other dietary oils can boost both testosterone and LH levels (33). When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate.

For additional support, consider Acti Health Testosterone Booster—a scientifically formulated supplement designed to help men achieve optimal testosterone levels. Testosterone is a crucial component of hormonal wellness and overall health for both men and women, but it decreases with age, lifestyle, and dietary factors. While sometimes a decrease in hormones is expected with age, it is possible to restore low testosterone levels. Ashwagandha improves your sleep by significantly improving non-rapid eye movement (57). In addition, ashwagandha can reduce your cortisol levels by as much as 30 percent, leading to a further boost in your testosterone (58). It’s also known for improving your libido and treating sexual dysfunction (59).

Alcohol can not only disrupt your REM sleep, it can reduce testosterone directly. As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels. High stress and the stress hormone cortisol have been linked to lowered testosterone in both men and women. Research shows UVB-treated mice have higher levels of testosterone. Sunlight also boosts your vitamin D levels, which have been linked to low testosterone. Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. Sleep hygiene is the name for the healthy habits you can do each day to improve your sleep.