5 Testosterone Boosting Exercises

Science-Backed Ways to Naturally Increase Testosterone Unlocking Insights Explore Our Articles

If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting tesosterone levels in several ways. Testosterone is a hormone that regulates male characteristics and sexual function. Just like other hormones in your body, testosterone naturally fluctuates from day to day and over the course of your life. Dark chocolate is high in magnesium, which supports testosterone production.

Research has found heavy drinking over a long period of time can cause your body to make less testosterone. Also called Indian ginseng, people have used this plant for thousands of years in traditional medicine, particularly the Indian practice called Ayurveda. It’s taken for many conditions, including anxiety and insomnia, and to improve male fertility. Testosterone may play other important roles that we don’t know about. Find out what’s known — and not known — about testosterone therapy for normal aging. Oysters are rich in zinc, which is crucial for testosterone production and fertility. Zinc can also be sourced from beef and beans, aiding the immune system to combat external threats.

Testosterone therapy may make sense for women who have low testosterone levels and symptoms that might be due to testosterone deficiency. However, the wisdom and effectiveness of testosterone treatment to improve sexual function or cognitive function among postmenopausal women is unclear. With alcohol consumption impacting testosterone levels, cutting back on alcohol may help exercise increase testosterone, https://zingenindezomer.nl/test/pgs/?anavar_kopen_2.html, testosterone naturally. As a bonus, reducing your alcohol intake may also improve your libido, preventing “whiskey dick,” and can improve sperm health, as alcohol intake may affect male fertility. A common treatment for hypogonadism is testosterone replacement therapy (TRT).

A few studies even suggest that regular physical activity by older men and by men who were sedentary can be linked to higher testosterone levels. Sold as Testopel, implantable pellets are inserted underneath the skin near the buttocks and slowly release testosterone through a teen’s body. They dissolve within two to six months and are typically replaced every three months to sustain high testosterone levels. “The age at which TRT can be initiated depends on the individual’s specific circumstances and should be determined by a specialist,” Dr. Houman says.

Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels. We’ll discuss these precautions thoroughly to determine if TRT is the right choice for you. Whenever possible, I prefer addressing low testosterone via diet, lifestyle changes, appropriate nutrient supplementation, and clomiphene or enclomiphene to prevent unnecessary adverse effects.

Experts are still researching the connection between testosterone and heart health. They do know that men with low (and extremely high) levels are more at risk to have heart attacks and stroke. However, when symptomatic men with lab-confirmed low testosterone receive testosterone therapy, their risk of cardiovascular events decreases. In one study, men under 55 with symptomatic low testosterone levels had a 25% reduced risk of heart attack and stroke when they received adequate testosterone therapy. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program.

Taking in extra zinc may ensure you’re not deficient, but getting more than you need won’t do much to increase testosterone. Other zinc-rich foods include whole-grain cereals, pumpkin seeds, sunflower seeds, and legumes. Think of your testosterone like a toddler — to be healthy, it needs a structured sleep routine with as few disruptions as possible. There is also some research on the herb Tongkat Ali and its potential to boost testosterone, although experts say the amount it might raise it won’t change how you feel or how you perform. Generally avoiding smoking, taking drugs, and drinking alcohol will improve your testosterone.

They increase testosterone but come with many side effects, like male breast growth, heart problems, high blood pressure, and testicle shrinking. Zinc deficiency may contribute to a decrease in testosterone levels. To increase your zinc consumption, consider adding more dark greens, flax seeds, and pumpkin seeds to your diet. Research has linked alcohol to low testosterone levels.17 This may be because alcohol affects the function of Leydig cells, which are located in the testes and produce testosterone. If you’re looking to increase your testosterone levels naturally, without TRT, there are other options you can try.