Testosterone is an important hormone for men's physical and mental well-being. Low testosterone levels (also called hypogonadism or low T) can cause weight gain, fatigue, bone loss, depression, and even cardiovascular problems such as a heart attack and stroke. Research shows that testosterone peaks between the ages of 30 and 40 before it starts to decline steadily, between 1% and 2% per year. Fortunately, there are several ways to naturally boost your testosterone levels.
Resistance training, such as weight lifting, has been shown to increase testosterone levels in the short term. Eating a balanced diet with plenty of lean proteins is also important for maintaining healthy testosterone levels. Lean beef, chicken, fish, and eggs are some of your options. Tofu, nuts and seeds also contain protein.
Try to consume about 5 to 6 ounces a day, although the ideal amount for you depends on your age, gender, and how active you are. When you don't eat enough of these foods, your body produces more of a substance that binds to testosterone, leaving you with less T available to do its job. In addition to its ability to help you lose weight, exercise has also been shown to increase testosterone. In a study that compared men and women who lifted weights or used weight machines for a total of eight weeks, men who used free weights had a greater increase in what is known as “free testosterone” (testosterone) (which does not bind to proteins and can connect to testosterone receptors in cells) That the men who used weight machines. Getting enough sleep is also important for maintaining healthy testosterone levels. Testosterone levels rise as you sleep, which may explain why men with chronic lack of sleep may have lower testosterone levels.
A study examined testosterone levels in young, healthy men after sleeping eight to 10 hours for a series of nights and then restricted sleep to five hours a night for eight nights. Overall, men's testosterone levels declined by 10% to 15% after eight days of restricted sleep. Vitamin D and zinc are two minerals that have been shown to increase testosterone levels. In one study, subjects who received vitamin D supplements showed significant increases in testosterone compared to those in the control group. The American Academy of Family Physicians recommends that men with low testosterone levels receive 600 IU (international units) of vitamin D per day and also 11 milligrams of zinc per day.
You can choose to eat more zinc-rich foods, including meat, poultry, seafood, whole grains, beans and nuts, or take a zinc supplement. Both vitamin D and zinc supplements are available without a prescription. Finally, it's important to be aware that many over-the-counter supplements claiming to boost testosterone may not be effective. Research published in the Journal of Sexual Medicine analyzed five T-boosters found on Amazon. The researchers conducted a literature search to determine the effectiveness of the 10 most common ingredients used in the five supplements.
Only 19% of those studies were even conducted in humans. Of these, 30% showed an increase in testosterone levels, 3% a decrease, 46% no effect and 22% were indeterminate.