Testosterone is a steroid hormone from the group of sex hormones. In humans, as in other mammals, testosterone is produced mainly in the testicles of men and in the ovaries of women, also a small amount of it is produced by the adrenal glands. Testosterone is responsible for the distinctive features in men. In women, it is also present, but in small quantities.
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With increasing age, usually after 30 years old, the amount of testosterone in the body begins to decrease slowly. Also, the causes of low testosterone levels can be injuries or infections, chronic liver and kidney diseases, genetic abnormalities, hemochromatosis (iron accumulation), thyroid dysfunction, inflammatory diseases, etc. [1]
Low testosterone levels lead to increased fatigue, erectile dysfunction, depression, poor concentration, a decrease in bone density and an increase in fat mass. A blood test will give a clear idea of your testosterone level. And if you have it lowered, use the tips below.
What are normal testosterone levels?
The normal range for total testosterone for men is between 300-1200 nanograms per deciliter (ng / dl). For women, it is from 15-70 nanograms per deciliter (ng / dl). [2]
Normal values of free testosterone for men (the actual amount of active testosterone that your body can use): 8.7-25 picograms per milliliter (NG / ml). For women: 0.5-5 picograms per milliliter (NG / ml).
Natural Ways to Boost Testosterone
1
Lose weight
Burning excess weight will help increase testosterone levels. The best way is to lose weight from 1 to 3 kg per week. Try not to get carried away with "shock diets" by cutting too many calories, because the body will go into survival mode, thereby reducing the production of testosterone. [3]
2
Practice
Lifting weights is the most effective form for increasing testosterone levels. For best results, lift heavier weights with fewer repetitions. Follow the "golden three": bench press, squats with a barbell and deadlift. Train for 30-40 minutes, 3-4 times a week. [4]
3
Get enough sleep
Lack of sleep dramatically reduces testosterone levels even in young men with a healthy lifestyle. Ensure yourself a full sleep every night. As a rule, men need from 7 to 9 hours of sleep a day. [5]
4
Less stress
Low testosterone levels are associated with high levels of stress in our lives. The stress hormone cortisol also increases the accumulation of fat in our body, which in turn lowers testosterone. [6]
5
Consume healthy fats
Omega-3 is a healthy fat that helps increase testosterone levels. You can find omega-3 fats in nuts, avocados, fish, olives. Monounsaturated fats have a direct effect on testosterone levels. [7]
Related Reading: Foods That Increase Testosterone
6
Prevention of vitamin D
People with low testosterone levels often have a vitamin D deficiency. Regular exposure to the sun is the best way to make up for the deficit. Consume foods rich in vitamin D, such as fatty fish, milk, cereals, cheese, liver and eggs. In addition, to increase the level of testosterone, you can take vitamin D in the form of dietary supplements. [8]
7
Zinc consumption
Zinc is necessary for the production of normal testosterone levels, and zinc deficiency can lead to a decrease in it. A healthy diet is the best way to increase your zinc intake. Include red meat, fish, oysters, milk, cheese, beans and nuts in your diet. [9]
William Toro ‧ CPT & Nutritionist
William is a certified personal trainer from NASM, he has also been a rehab physiologist for sports persons. He has more than 15 years of experience training people. And has featured in multiple publications like FoxNews, CNBC, Bustle, and other.
References:
1. Matt McMillen, Melinda Ratini, DO, MS, Low Testosterone: How Do You Know When Levels Are Too Low?, retrieved from https://www.webmd.com/men/features/low-testosterone-explained-how-do-you-know-when-levels-are-too-low
2. Daniel Murrell, M.D., Testosterone Levels by Age, retrieved from https://www.healthline.com/health/low-testosterone/testosterone-levels-by-age
3. Endocrine Society, Overweight men can boost low testosterone levels by losing weight, retrieved from https://www.sciencedaily.com/releases/2012/06/120625124914.htm
4. Eric Metcalf, MPH, Stuart Bergman, MD, Does Working Out Affect Testosterone Levels?, retrieved from https://www.webmd.com/men/features/exercise-and-testosterone
5. Gary Wittert, The relationship between sleep disorders and testosterone in men, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/
6. American Physiological Society, Stress effects on the body, retrieved from https://www.apa.org/topics/stress/body
7. Karma L. Pearce, Kelton Tremellen, The Effect of Macronutrients on Reproductive Hormones in Overweight and Obese Men: A Pilot Study, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950136/
8. S. Pilz, S. Frisch, H. Koertke, J. Kuhn, J. Dreier, B. Obermayer-Pietsch, E. Wehr, A. Zittermann, Effect of vitamin D supplementation on testosterone levels in men, retrieved from https://pubmed.ncbi.nlm.nih.gov/21154195/
9. A. S. Prasad, C. S. Mantzoros, F. W. Beck, J. W. Hess, G. J. Brewer, Zinc status and serum testosterone levels of healthy adults, retrieved from https://pubmed.ncbi.nlm.nih.gov/8875519/
