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Boosting Testosterone Naturally: 11 Effective and Surprising Strategies

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The amounts of testosterone can also be raised naturally. Here are a few all-natural methods for raising testosterone levels:

1. Maintain a healthy weight: Since obesity is linked to low testosterone levels, doing so can help elevate those levels.

2. Work out consistently: Consistent exercise, especially weightlifting and high-intensity interval training, can help raise testosterone levels.

3. Get adequate sleep: Sleep is necessary for good health and can raise levels of testosterone.

4. Control your stress: Prolonged stress raises cortisol levels, which lower testosterone. Testosterone levels can rise by reducing stress with methods like deep breathing and meditation.

5. Maintain a nutritious diet: Consuming a diet high in protein, good fats, and whole grains can help you live a longer, healthier life.

6. Steer clear of tobacco products. More than two drinks a day of alcohol speed up the process of turning testosterone into estrogen. A pint of whiskey’s worth of ethanol was given to healthy volunteers every day for 30 days as part of a study. The findings showed that testosterone levels in almost all of the alcohol-consuming men were either low-normal or lowered, whereas gonadotropin levels were raised.

7. Vitamin D pills or exposure to sunlight: According to a 2011 research of 165 males, taking supplements containing 3,300 IUs of vitamin D daily raised testosterone levels.

8. Espresso. There is some data from 2008 suggesting that caffeine may raise testosterone levels.

9. Beans and nuts. According to a 2009 study, they contain a lot of D-aspartic acid, which encourages the creation of testosterone.

10. ZINC: Zinc supplementation improved sexual function and testosterone levels in postmenopausal women with low zinc blood levels, according to one study. The existing body of evidence does not support widespread recommendations for the use of zinc for all kinds of hypogonadism, even though prescription amounts of zinc may enhance total testosterone and improve sperm count. The usage of zinc supplementation is frequently insufficient.

11. Numerous herbal medicines, including as ginger and ashwagandha, may also maintain normal testosterone levels, according to studies. However, more study is required.

Before making any big changes or if you think you may have low testosterone, you must speak with a doctor.

KEY References

(2012). The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men. Tikrit Medical Journal. Retrieved September 27, 2023, from https://www.iasj.net/iasj/download/7aaaca050441ca8bJengibre

Nia, L. M., Iravani, M., Abedi, P., & Cheraghian, B. (2021, July 27). Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial. Journal of Sex & Marital Therapy; Routledge. https://doi.org/10.1080/0092623x.2021.1957732

Jurewicz, J., Radwan, M., Wielgomas, B., Dziewirska, E., Karwacka, A., Klimowska, A., Kałużny, P., Radwan, P., Bochenek, M., & Hanke, W. (2017, November 1). Human Semen Quality, Sperm DNA Damage, and the Level of Reproductive Hormones in Relation to Urinary Concentrations of Parabens. Journal of Occupational and Environmental Medicine; Lippincott Williams & Wilkins. https://doi.org/10.1097/jom.0000000000001106

Barbagallo, F., Condorelli, R. A., Mongioì, L. M., Cannarella, R., Aversa, A., Calogero, A. E., & La Vignera, S. (2020, June 30). Effects of Bisphenols on Testicular Steroidogenesis. Frontiers in Endocrinology; Frontiers Media. https://doi.org/10.3389/fendo.2020.00373

Kim, S., & Cho, K. (2019, January 1). Obstructive Sleep Apnea and Testosterone Deficiency. The World Journal of Men’s Health; Korean Society for Sexual Medicine and Andrology. https://doi.org/10.5534/wjmh.180017

The Guide to Less Toxic Products. (n.d.). http://lesstoxicguide.ca/

Duca, Y., Aversa, A., Condorelli, R. A., Calogero, A. E., & La Vignera, S. (2019, May 22). Substance Abuse and Male Hypogonadism. Journal of Clinical Medicine; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/jcm8050732

Pilz, S., Frisch, S., Koertke, H., Kühn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2010, December 10). Effect of Vitamin D Supplementation on Testosterone Levels in Men. Hormone and Metabolic Research; Thieme Medical Publishers (Germany). https://doi.org/10.1055/s-0030-1269854

Topo, E., Soricelli, A., D’Aniello, A., Ronsini, S., & D’Aniello, G. (2009, October 27). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology; BioMed Central. https://doi.org/10.1186/1477-7827-7-120

Kumagai, H., Zempo-Miyaki, A., Yoshikawa, T., Tsujimoto, T., Tanaka, K., & Maeda, S. (2016, January 1). Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Journal of Clinical Biochemistry and Nutrition; Society for Free Radical Research Japan. https://doi.org/10.3164/jcbn.15-48

VA.gov | Veterans Affairs. (n.d.). https://www.va.gov/WHOLEHEALTHLIBRARY/tools/improving-low-testosterone-naturally.asp

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