Sexual health is not the only function of having an optimal testosterone level. Optimal levels of this hormone in men protect them from various sexual and general diseases. Therefore, it is important to take symptoms of low testosterone seriously. So, how to increase testosterone naturally?
What is testosterone and What does it do?
Testosterone is the male sex hormone that is produced in testicles and ovaries, and some in adrenal glands. This hormone protects men from risk of different diseases, regulates sexual function, and body composition. Testosterone production will lead to the emergence of secondary male sex symptoms in teenagers, such as voice deepening, body hair growth, masculine body shape, mass muscles, and so on.
As men age, testosterone levels typically decline, often leading to a constellation of symptoms known as testosterone deficiency syndrome (TDS). However, younger men may have symptoms of low testosterone levels, too. Young men with obesity or underlying health conditions are more exposed to the risk of testosterone deficiency.
Surely, there are medications and clinical treatment methods to boost male hormones in men, however, medication is not risk-free. There are some natural ways to make your body boost testosterone production. Better make some easy lifestyle changes naturally than taking medication full of side effects.
Low testosterone Demerits
Low testosterone levels, often defined as total testosterone levels below 300 ng/dL, can manifest in various symptoms, including:
- Reduced muscle mass and strength
- Increased body fat, especially around the abdomen
- Decreased sex drive and erectile dysfunction
- Fatigue and decreased energy levels
- Mood changes, including irritability and depression
- Difficulty concentrating and memory problems
Osteoporosis and increased risk of fractures
These are the general symptoms of low testosterone or testosterone deficiency problem. Due to the fact that some of the symptoms may be in common with other diseases, you need to visit a doctor and take body tests to make sure your body is producing low testosterone.
Understanding ideal testosterone levels for men
The concept of an ideal testosterone level for men is not as straightforward as one might assume. It is fluctuate throughout the day, with the highest levels typically observed in the morning and gradually declining throughout the day. This diurnal pattern is influenced by circadian rhythms and other factors, such as sleep, stress, and exercise.
When assessing testosterone levels, healthcare providers typically consider three different measures:
Total testosterone: This measurement encompasses all forms of testosterone circulating in the blood, including both bound and free testosterone.
Free testosterone: This measurement represents the biologically active form of testosterone, unbound to proteins. Free testosterone is the fraction that is readily available to exert its effects on the body.
Daytime testosterone level: This measurement provides an indication of testosterone levels during the day, when they are typically at their highest.
The ideal testosterone level for men can vary depending on age, overall health, and individual factors. However, a general reference range for total testosterone is 350 to under 700 nanograms per deciliter (ng/dL) according to the this article (Source) Free testosterone levels typically range from 4 to 12 nanograms per deciliter (ng/dL).
| Age Range | Middle Tertile Levels | Low Testosterone Cutoff |
|---|---|---|
| 20-24 years old | 409-558 ng/dL | 409 ng/dL |
| 25-29 years old | 413-575 ng/dL | 413 ng/dL |
| 30-34 years old | 359-498 ng/dL | 359 ng/dL |
| 35-39 years old | 352-478 ng/dL | 352 ng/dL |
| 40-44 years old | 350-473 ng/dL | 350 ng/dL |
What are the natural ways to boost testosterone?
There are many lifestyle habits that help you improve levels of this hormone in your body. For sure, there are some methods to boost your testosterone hormones, with no serious side effects. As below, we will cover them in more detail:
1) Maintaining a low fat diet
Overweighting and obesity disrupt hormone levels. It is best to eat healthy fats as well in order to maintain optimal hormone levels. By having a nutritious diet, we mean recovering food that contain enough carbohydrates, fat, proteins and vitamin D.
Testosterone booster food and fruits
Speaking of testosterone deficiency treatment, we may need to name some examples of testosterone booster food and fruits. Food and fruits like:
fatty fish: Salmon and Sardines, trout, herring, Atlantic mackerel (full of vitamin D, Zinc, Omega-3 fatty acid, protein)
Dark, leafy greens (source of micronutrients, like magnesium)
Cocoa powder, and cocoa nibs (full of magnesium and flavonoid antioxidants like quercetin and apigenin)
Avocado (full of mineral called boron and magnesium)
Eggs (full of selenium, protein, etc.
Berries, cherries and pomegranates (high in flavonoid antioxidants)
Spices such as saffron and ginger
Oysters (source of Zinc)
Fish oil and olive oil
Milk and dairy products, orange juice and cereals (full of vitamin D)
Supplements can help testosterone production
It is best to use supplements for increased testosterone. Vitamins, especially vitamin D, are known to affect the level of male sex hormone. Therefore, supplements to increase male hormone levels are listed:
Vitamin D supplements
Zinc
Magnesium supplementation
DHEA
Fenugreek supplement
Vitamin D deficiency can conclude to lower testosterone
Vitamin D, a crucial fat-soluble vitamin, has emerged as a potential player in testosterone production in men. Research suggests that vitamin D supplementation can significantly increase total testosterone levels in men with low testosterone. However, individual factors, such as baseline vitamin D status and the presence of underlying health conditions, can influence the effectiveness of supplementation.
Consulting with our Medical Doctor in our clinic is essential before starting any vitamin D supplementation regimen. They can assess individual vitamin D status, determine appropriate dosage, and monitor potential side effects. Maintaining a healthy balance and great lifestyle, including healthy weight (neither extra weight gain, nor weight loss), regular exercise, and adequate sleep, can also contribute to naturally boost testosterone and overall well-being.
2) Getting enough exercise
Exercising protects you from many diseases and disorders such as testosterone deficiency. Resistance training such as weight lifting and High-Intensity Interval Training (HIIT) is known to boost male hormone levels in men. Getting regular physical activity makes your body produce optimum levels of hormones and helps you stay in shape. While, obesity and overweight can cause testosterone deficiency in men.
Tip: Too much exercise has the same negative effects on male hormone levels as exercising too low. A personal trainer can help you a lot.
Building muscle mass to increase testosterone levels naturally
Exercises such as lifting heavy weights with a high volume help the most to increase testosterone levels. To increase this hormone, HIIT is perfect. This involves short activities such as squats, or burpees, with short rests. In compound movements, we can do bench press, shoulder press, push press, squats, and deadlifts, which greatly help to improve hormone production. It is best to mix cardio and strength training to boost overall metabolism, which as a result makes your body to produce more male hormones.4) Sexual intercourse
Having regular, safe sexual intercourse helps you maintain and improve your male androgen level. Keep in mind that the lack of sexual activity has no reverse effect on levels of hormones. Therefore, there is no need to worry if you are not sexually active.
5) Getting enough sleep
The studies have shown that getting enough sleep has positive effects on the level of testosterone. It is important to get adequate sleep. People may need different hours of sleep per day, but getting a good eight-hours-of- sleep helps a lot to improve hormone levels.
Why is sleeping important for testosterone increase?
Mostly, men release male androgens while they are sleeping. Getting four hours of sleep releases less sex hormones, compared to times you have good eight-hour sleep.
6) Minimize stress hormone cortisol
When you are stressed, your body produces cortisol hormone to deal with body changes due to imposed stress. In simple words, cortisol eats male hormones that are already produced. This is a normal body response to a stressful situation. This usually gets serious when you experience stress for longer periods, or chronic stress, in another words.
Therefore, it is recommended to not stay in stressful situations for a long time and use effective tips and tricks to overcome your stress. Surely, in this condition, you should avoid overthinking as it only will lead to being stressed out.
7) Measure the Alcohol intake
The impact of alcohol on testosterone levels is multifaceted. Some studies indicate that excessive alcohol consumption can lead to a decline in testosterone production. Testosterone levels may plummet within 30 minutes of alcohol consumption. Chronic alcohol misuse can contribute to impaired testicular function and shrinkage of the testes. (Source)
Paradoxically, research involving adolescent boys and young men has shown that testosterone levels can serve as a predictor of alcohol dependence or the initiation of alcohol consumption. Elevated testosterone levels in saliva or in the blood test are associated with increased alcohol consumption and an earlier age of alcohol use onset. (Source)
Check underlying medical conditions
Testosterone deficiency can be caused as a side-effect of some other chronic diseases. Therefore, this sexual disorder is linked to other underlying health conditions such as metabolic syndrome, diabetes Type 2, and obstructive sleep apnea.
Not only the above health conditions, but also the medications and therapy methods for other diseases can result in hormonal imbalances. For example, chemotherapy, and radiation can lower male androgen production in your body.
How to increase testosterone levels quickly?
Surely, there are medications and therapies that help to improve male hormone levels, but they should only be used under specialist supervision. The above-mentioned ways help you increase, and maintain an optimal level of male hormone production. These lifestyle habits do not work quick but have long-lasting effects if one sticks to them. Anyhow, all men, with or without hormonal issues, should consider the above-mentioned tips to avoid or improve levels of sex hormone and men’s health.
Doctors recommend using testosterone supplements or special medication or methods in serious cases of testosterone deficiency. In case you are diagnosed, it is best to visit a specialist and go through treatment procedure before this gets too serious. Excellence clinic, in Aurora, Toronto, provides expert consultation for patients with such sexual problem.
Call us to make an appointment with our expert Medical Doctor, Dr. Afshin Arya, with over 19 years of experience now!
Thank you for providing such an informative and well-written blog post. The information you shared was practical and applicable, and I appreciated the relevant examples and case studies you included.
Dear Michal, We’re really glad with your comment. Thanks for for attention a lot.