Tips to Increase Testosterone Naturally

Testosterone is a male sex hormone necessary not only for male sexual function but also produces other significant effects that distinguish males from females. These include greater muscle mass, stronger bones, the ruggedness of skin, etc.

Testosterone levels in males start to decline with age (especially after 50 years). But these levels decline gradually in normal conditions and can even last for 80 years of age. It has proved that men at 80 years of age can father children. It is not possible without healthy levels of testosterone in the body.

But sometimes, these testosterone levels decline considerably under some conditions (stress, diabetes, etc.). It produces harmful effects on male sexual, physical and mental functions.

Apart from restoring testosterone levels from supplements, there are several natural ways to increase these testosterone levels. These natural methods have no side effects and are scientifically proven. Every affected person should try to restore testosterone levels naturally. 

Diet & Nutrition to Boost Testosterone

Vitamin D is not only necessary for bone strength, but several studies have proved its effectiveness to increase testosterone levels in men suffering from deficiency of testosterone. One such study in 2011 proved that higher doses (10 to 25 microgram/ day) of Vitamin D for 1 year significantly increases total testosterone level, bioactive testosterone level, and free testosterone levels in non-diabetic persons that were deficient in testosterone levels. [1]

Fatty fish species contain high levels of Vitamin D, but you can acquire the highest amount of Vitamin D through sunshine (ultraviolet rays). 

Vitamin A also plays a significant role in increasing testosterone levels. A decrease in Vitamin A can affect testosterone levels in men. Vitamin A is also stored in the Sertoli cells of the testes.

A study on adolescent boys with delayed puberty (and Vitamin A deficiency) shows that the combination of Vitamin A and iron improved their testosterone levels. The study proved that these nutrients are as effective as hormonal therapy in these children. [2]

Vitamin A is present in cod liver oil, liver of various animals and birds, butter, carrot, sweet potato, and several other animal and plant foods in substantial amounts. The liver of different animals is an effective combination of Vitamin A and iron. 

Zinc is known as the most vital nutrient to elevate testosterone levels. If you consume less than required zinc in your diet, it decreases testosterone levels markedly. 

A study on men between 20 and 80 years of age proved that even marginal zinc deficiency in men of every age decreases their testosterone production considerably. Taking a sufficient amount of zinc in diet or supplements increases testosterone production in men without age difference. [3]

Zinc increases testosterone levels in young and old

Therefore, it is necessary to take enough zinc in the diet to produce healthy levels of testosterone. Recommended Daily Allowance (RDA) of zinc for males is 11 mg/ day. Zinc is abundant in several animal (meat, shellfish, fish, etc.) and plant (whole grains, nuts, seeds, etc.) foods. 

Magnesium is another essential dietary mineral to increase testosterone levels in men. According to a study on athletes and sedentary persons, 10 mg of magnesium per kg body weight increases testosterone levels in athletes and sedentary men. But the increase in T-level was higher in men who exercised than inactive persons. [4]

Magnesium is present in large quantities in several plant foods. These include nuts, cereals, cocoa, green leafy vegetables, etc. 

Effect of Sleep on Testosterone

Deprivation from sleep also affects negatively on testosterone levels. Several studies have found that sleep, less in quality or quantity, severely affects testosterone levels. 

A study on 10 young healthy men showed that sleep restriction of 5 hours per night for just one week decreases their testosterone level by 10% to 15%. There was no abnormal increase seen in the cortisol (a stress hormone that inhibits gonadal function) level of these subjects. It means sleep restriction was directly related to a decline in testosterone levels. [5]

Therefore, getting enough and quality sleep is necessary for healthy testosterone levels. The highest amount of testosterone is produced during REM (rapid eye movement) sleep. One should sleep between 7 to 9 hours (according to age) while the best time for taking sleep is from 10 pm to 4 am.

Exercise for Testosterone

Several scientific studies have proved that anaerobic or strength training has positive effects on testosterone levels. One should make a habit (three times in a week) of strength training and he will soon feel a positive effect on his libido and muscle mass. Weight lifting and high-intensity interval training (HIIT) have especially been proved beneficial to boost testosterone levels. But giving adequate rest to the body and taking proper food is necessary to get testosterone-related advantage from exercise. 

Aerobic exercise also has a positive effect on testosterone levels as it reduces obesity that negatively affects testosterone levels. But it should be remembered that long intervals of training (endurance exercise) can produce negative effects on testosterone levels. Therefore, aerobic exercise should be done in moderation to avoid an increase in cortisol (antagonist of testosterone).   

Maintain Healthy Weight

A healthy weight is required to produce the right amount of testosterone. Obese persons can have low levels of testosterone because excess body fat in men can convert testosterone into estrogen (female sexual hormone). It has been proved in a study that obesity in men is directly linked to low testosterone levels. [6]

Bodyweight should be maintained to normal levels because being underweight also produces negative effects on testosterone levels.

Minimize Stress

One should remain calm and cool as much as possible because consistent mental or physical stress produces the hormone cortisol which is an antagonist of testosterone. Hobbies like gardening or visiting green places can reduce stress and increase testosterone levels.

Avoid Alcohol

Alcohol is one of the worst things for men’s sexual function. It not only lowers testosterone levels but also deteriorates overall male sexual function. Studies have proved that both acute and chronic alcohol consumption lowers testosterone levels in males. [7] The best thing one can do is to avoid alcoholic beverages to increase testosterone levels.

Reduce Soy Intake

Soy is one of the best protein sources for vegans. But its effects on male reproduction are controversial due to the presence of a significant amount of phytoestrogen isoflavonoid that can increase estrogen (female hormone) in the body. 

High amount of soy foods decreases testosterone

Various studies have proved that soy can decrease testosterone levels in men if it is consumed at extremely high levels on daily basis. But it will not produce any negative impact if eaten in moderation. Therefore, it is advisable to avoid an extremely high intake of soy for better testosterone levels in men. [8]

Limit Polyunsaturated Fats

Polyunsaturated fats are considered best for the cardiovascular system. But a study on 69 Japanese men (43-88 years of age) proves that polyunsaturated fats significantly decrease total testosterone levels in the body. So despite their health benefits, polyunsaturated fats should be consumed in moderation by men. [9]

Polyunsaturated fatty acids are present in high amounts in fatty fish, safflower oil, sunflower oil, flaxseeds, walnuts, etc.

Avoid Peppermint Tea

Peppermint tea is known for assisting digestion. But a study on male rats shows that it may decrease total testosterone levels in men. Therefore, it is recommended for men to avoid peppermint tea as much as possible. [10]