If you’re looking for things that increase your testosterone levels naturally, you’re in the right place! Today, we will be discussing 7 different methods that will boost low testosterone naturally and effectively. These methods have been proven to work, so don’t hesitate to give them a try!
What Is Testosterone?
Testosterone is the main male sex hormone but women also have it in small amounts. It’s a steroid hormone that’s produced in testicles and ovaries.
In men, testosterone is responsible for the changes they go through during puberty and it’s important to have optimal levels of testosterone as adults and seniors as well. Optimal levels of testosterone are important for sexual function, general health, body composition, and more. They also contribute to vitality and muscle gain.
In women, testosterone also makes a difference in sexual function and general health. So, it’s safe to say everyone benefits from having healthy testosterone levels, especially as they get older. Which leads to the question: what increases testosterone naturally?
7 Ways to Naturally Reach Higher Levels of Testosterone
One of the most common things that boost testosterone is weightlifting and exercise. These two things not only boost testosterone levels naturally, but they also help people prevent many different diseases and it builds their confidence.
According to research, people who exercise on a regular basis have higher levels of testosterone than people who don’t. In the elderly, it doesn’t only boost testosterone levels, but also reaction time and fitness level. If you want to get started, weightlifting and HIIT are the most effective types of exercise for a testosterone boost, but you will benefit from any form of exercise.
2. A Diet Rich in Protein, Fat, and Carbs
Your diet has a huge impact on your hormone levels, including testosterone, of course. This is why it’s important to pay attention to your habits. If you’re constantly overeating and dieting, your testosterone levels will be disrupted.
You need to be more consistent and make sure you’re getting enough protein in your diet, watch your carb intake, which can optimize your levels of testosterone, and don’t forget about healthy fats.
3. Reduce Stress
Stress can affect our bodies in so many different ways because it elevates our cortisol levels. When there’s too much cortisol, testosterone goes down, but not only that, it can also lead to weight gain.
If you want to take care of your health and also make sure your testosterone levels are high, you need to reduce stress as much as possible. Also, take precautions!
Sometimes, stressful situations can’t be avoided, but stress can be managed by taking care of yourself. Regular exercise, good sleep, a balanced diet, and taking time from the stress to have fun and get your mind off of things can make a huge difference.
4. Get Enough Vitamin D
Vitamin D has many health benefits, which is why it’s such a popular vitamin. One of those health benefits is boosting testosterone naturally, which is great. However, almost half of the population has a vitamin D deficiency.
According to studies, consuming 3,000 IU of vitamin D3 on a daily basis will increase testosterone levels by at least 25%. So, you need to start getting more sun and consider trying vitamin D supplements, which are super easy to find on Amazon.
Vitamin and mineral supplements are also worth considering because they can also boost testosterone. Vitamin D and zinc have the best effect, so make sure you’re getting enough of them.
5. Get Enough Sleep and Make It High-Quality
Sleeping well has a huge impact on your health and it’s one of the things that increase testosterone naturally. Not to mention it helps you be more productive, more creative, more energetic, and it even affects your mood and mental health.
The ideal amount of sleep will depend on the person. On average, people need at least 7 to 10 hours of sleep per night. Studies have shown that people who sleep 5 hours a night experienced a 15% reduction in testosterone levels, so keep that in mind.
Sleeping is as important as eating, so you need to have good habits and get enough sleep every single night.
6. Take Natural Testosterone Boosters
There are many natural testosterone boosters but only a few are supported by science. One of them is ashwagandha, which is a herb that can increase testosterone levels by up to 15%. It can also lower cortisol levels by 25%, which, as we’ve already discussed, has a positive effect on your testosterone levels.
Other herbs that can support the natural increase of testosterone are Macuna pruriens, horny goat weed, tongkat ali, and shilajit. So, look for herbal supplements that include them!
Ginger extract is another natural testosterone booster and it’s delicious, so you can easily integrate it into your diet. According to studies, it can boost your testosterone levels by up to 17%.
7. Lead a Healthy Lifestyle
A healthy lifestyle will affect your testosterone levels greatly. In general, the lifestyle you lead has a huge impact on every aspect of your well-being. That’s why it’s so important to make good choices and have healthy habits. After all, if you don’t take care of your body, who will?
It’s also important that you avoid your exposure to chemicals that are similar to estrogen if you want to keep your testosterone levels high. These chemicals include parabens, BPA, etc. So, pay attention to the products you use because these chemicals are very common.
Additionally, alcohol and drug use will decrease your testosterone levels. They should be avoided not only because you want your testosterone levels to rise, but also because they can have long-term effects on your physical and mental health.
Testosterone levels matter because they have a huge impact on one’s health. In men from the ages of 25 and 30 years old onwards, testosterone levels start to decline but this is reversible. Use these 7 natural methods to increase your testosterone levels naturally and enjoy good health!