Men, Want to Boost Your Testosterone? Here Are 8 Natural Ways

Research indicates that a decline in testosterone levels can lead to obesity and increased disease risk.

Testosterone is the most important male sex hormone but it also performs other integral functions for male health.

(Photo: iStock)

From the age of 25–30, a man’s testosterone levels naturally start to decline.

Testosterone is the most important male sex hormone but it also performs other integral functions for male health.

It is natural for testosterone levels to decline as a person ages, but there are steps that they can take to slow the process.

Research indicates that a decline in testosterone levels can lead to obesity, increased disease risk and premature death.

Low levels of testosterone also affect sexual function, causing reduced sex drive, fewer erections, and infertility.

Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels.

Optimum testosterone levels are necessary to not only maintain sexual wellbeing but also help with key metrics such as body weight and overall endocrinological balance.

8 Ways to Boost Testosterone Production

• Sleep

Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone.

The researchers found that after only 1 week of restricted sleep, daytime testosterone levels dropped by up to 15 percent.

One study from the University of Chicago found that testosterone levels can drop in men who do not get enough sleep.

Whereas normal aging sees testosterone decreases of just 1 to 2 percent per year. People should aim to sleep at least 7 to 8 hours each night.

• Lose Weight

While low levels of testosterone can trigger obesity, research has shown that men who are overweight have lower levels of testosterone.

One study in the Journal of Clinical Endocrinology reported that some obese men between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight.

• Avoid excessive drugs and alcohol abuse

We all know that some vices are best consumed in moderation. Abuse of drugs and alcohol has been linked to lower testosterone.

Further, alcohol can cause low testosterone levels due to the effects it has on the body, including causing hormonal reactions and cell damage.

According to the UK National Health Services (NHS), excessive alcohol use can effect the glands and hormones involved in male reproductive health.

• Natural Testosterone Supplements

Some of the natural minerals or supplements that can help maintain testosterone levels have been proven to be effective.

Vitamin D

Some studies show that supplementing with vitamin D can improve sexual function and increase testosterone levels in men who are vitamin D deficient.

Magnesium

Magnesium plays a crucial role in several body processes, including bone structure and muscle function. Some studies have shown that magnesium supplementation can be a testosterone booster.

Zinc

Some studies have shown that zinc supplementation can increase testosterone levels in zinc-deficient men.

Ashwagandha

This medicinal herb is said to be an “adaptogen,” a natural agent that helps the body manage stress. In a small 2019 study, overweight men who took an ashwagandha supplement for 16 weeks saw a 15% increase in testosterone, on average, compared to men who received a placebo.

Fenugreek

A 12-week study found that men who took a fenugreek supplement experienced an increase in testosterone levels, morning erections, and frequency of sexual activity compared to men given a placebo.

DHEA

Dehydroepiandrosterone, or DHEA, is a hormone produced in the adrenal glands. It’s a natural booster of hormones like testosterone and estrogen. Some studies have found that taking a DHEA supplement can boost free testosterone levels along with exercise; others found no difference.

• Exercise

You can be your own source of testosterone therapy, just by engaging in more physical activity. But building muscle via strength training is the most effective.

All forms of exercise increase testosterone production.

Muscle requires testosterone to build, and once you have it, the testosterone is retained in the body.

Concentrating on compound movements—that is, exercises that involve more than one muscle group—is an efficient way to preserve strength, flexibility, and muscle mass as you age.

A 2017 study of athletes who performed HIIT workouts found they experienced a small increase in free testosterone.

• Maintain a Balanced Diet

Research has long shown that eating well is essential to maintaining testosterone levels and overall health. According to one report , low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function.

The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins.

Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimal long-term health.

• Reduce Stress

Stress is one of the leading causes for several ailments. In particular, stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism.

Elevated cortisol negatively impacts testosterone. One study found that stressful events contributed to erratic changes to testosterone levels in males.

• Avoid Processed Foods

Many frozen or prepackaged meals and snacks are processed foods.

They offer little nutritional value and tend to be high in calories, salt, fat, and sugar. In particular, processed foods often contain high amounts of trans fats, which can reduce testosterone levels and impair testicular function, according to a research study.

(The author is a lawyer turned business intelligence consultant turned chef. He also designs weekly and monthly meal plans for clients and conducts baking and cooking workshops.)