Testosterone is an important hormone that plays an important role in the overall health and well-being of men and women. It is produced primarily in the testicles of men and the ovaries of women and performs several important functions in the body, including sexual development and function. During puberty, testosterone promotes the development of male secondary sex characteristics such as facial hair growth, voice deepening, and muscle building. It stimulates libido and supports healthy sexual function in both men and women. Additionally, testosterone is important for maintaining bone health- it helps form bone tissue, prevents bone loss, and reduces the risk of diseases such as osteoporosis and fractures.
Testosterone also affects muscle mass and strength. It supports muscle protein synthesis and contributes to the growth and maintenance of muscle mass. This aspect is especially significant for those who practice athletics and bodybuilding or want to improve their physical performance.
Testosterone affects mood, cognitive function, and overall well-being. Adequate testosterone levels are associated with improved mood, increased energy and mental clarity. Conversely, lower testosterone levels can lead to symptoms such as fatigue, low motivation, irritability, and cognitive decline. It plays a role in regulating body fat distribution. Optimal testosterone levels help maintain a healthy body composition by promoting fat loss and preventing excess fat storage.
Ways To Boost Testosterone Naturally
Testosterone is an essential hormone for both men and women, affecting many aspects of physical, sexual, and mental health. Maintaining increased testosterone levels is extremely important for overall health and vitality. If you have serious concerns about your testosterone levels or want to boost testosterone, we recommend you consult a medical professional for proper evaluation and advice.
Here are some natural ways to potentially boost testosterone levels:
- Add exercise and lift weight: Regular physical activity- both cardiovascular exercises and resistance training- have been shown to increase testosterone levels naturally. A study published by the National Library of Medicine found that exercise increased serum testosterone levels, boosting testosterone. The levels were positively connected with the modifications in the number of steps taken per day and independent of changes in body mass. These results indicate that increased physical activity massively affected serum testosterone levels, improving testosterone levels in overweight and obese men with lifestyle modification.
- Eat protein, fat, and carbohydrates: To boost testosterone, eat a balanced diet rich in lean protein, healthy fats, and whole foods like fruits, vegetables, and whole grains. To boost testosterone, be sure to eat foods high in zinc (oysters, red meat, legumes, etc), vitamin D (oily fish, fortified dairy products, sun exposure), and magnesium (green leafy vegetables, nuts, seeds)- the intake of these nutrients increases the production of testosterone.
- Avoid stress and manage cortisol level: Chronic stress can contribute to hormonal imbalance and decrease testosterone production- implement stress management techniques such as mindfulness, meditation, and deep breathing exercises or engage in activities you enjoy to boost testosterone.
- Optimise vitamin and mineral intake: Ensure adequate intake of vitamins and minerals through a healthy diet or supplements to boost testosterone if needed. Besides zinc, vitamin D, and magnesium, other nutrients like vitamin C, vitamin E, and selenium are also associated with testosterone production.
- Include supplementation: There are several supplements that are commonly used to boost testosterone levels in men- Add Ashwagandha, Vitamin D, Zinc, fenugreek, Tribulus Terrestris, and D-aspartic acid to your diet to boost testosterone.
- Take good sleep and rest: To boost testosterone levels, prioritise quality sleep and aim for 7-8 hours per night. Being sleep deprived for a longer time can poorly impact and lower testosterone levels.
- Maintain a healthy weight: Excess body fat, especially around the abdomen, can contribute to lower testosterone levels. It is important to maintain a healthy weight by clubbing regular exercise with a nutritious and balanced diet to boost testosterone levels.
- Avoid alcohol consumption: Excessive alcohol intake can lower testosterone levels. To boost testosterone, moderate your alcohol consumption or avoid it altogether.
Remember that individual results may vary- it's always best to consult with a healthcare professional for personalised advice and guidance if you have concerns about your testosterone levels or want to boost testosterone levels under supervision.
With age, testosterone levels decline. However, other factors can also lower testosterone levels at any age. The factors sometimes include obesity or high body fat percentage, certain medications, and several acute or chronic health conditions.
Foods That May Help Boost Testosterone
A good and healthy lifestyle and a balanced yet nutritious diet is crucial for maintaining ideal testosterone levels in the body. Several studies found that highly-processed foods and diets or poorly nutrient-dense foods may contribute to lower testosterone levels. Hence, eat a balanced diet to ensure optimal testosterone levels. The following foods can help improve testosterone levels.
Onions and garlic: Adding onion to your diet can boost testosterone levels! Onions are commonly used in kitchens and may also help produce more and better quality sperm. They increase levels of luteinizing hormone, which induces your body to make or boost testosterone. Onions contain quercetin, a functional molecule that activates 5′ AMP-activated protein kinase, which activates the production of testosterone in Leydig cells in the testes. Onions and garlic also have high levels of natural plant chemicals called flavonoids, which protect your sperm against damage. These foods can boost testosterone levels.
Pomegranates: Instead of your regular juice, start your day with a glass of juice from this ancient seedy fruit- it helps boost testosterone levels by reducing levels of stress hormones like cortisol. Additionally, it can lower your blood pressure and improve mood. So, add pomegranate to your diet and boost testosterone levels in a healthy way.
Protein-rich foods: Eat protein-rich foods to boost testosterone, as protein is essential to carry out almost every bodily function. Eggs, fish, lean meat, chicken, nuts, seeds, and tofu are good sources of protein. To boost testosterone levels, eat adequate protein. Although the best amount for you may depend on your age, sex, and level of activity, try to consume 0.80 gm of protein per kg of body weight. When you don't consume enough protein-rich foods, your body produces more of a compound that binds to testosterone, reducing the amount of testosterone or lowering testosterone.
Spinach: Remember the cartoon character Popeye who ate spinach? Well, it was for a reason! Spinach helps boost testosterone, promoting muscle growth. Spinach is rich in magnesium which blocks a hormone-binding globulin (SHBG) from binding with testosterone (the binding makes the testosterone inactive). Additionally, a lack of magnesium can make inactive sperm flow in your blood. Other magnesium-rich foods are almonds, cashews, and peanuts- add these nutritious and magnesium-rich foods to boost testosterone.
Oysters: Oysters are renowned for being excellent for fertility and boost testosterone for a reason. They contain about five times the daily required amount of zinc. Your body uses zinc to boost testosterone levels and maintain reproductive health, especially in men. Additionally, you can club it with beef and beans for great results and boost testosterone levels. Many cereal breakfasts also contain this wonderful mineral.
Foods to Avoid if You Have Low Testosterone
While there isn't a definitive list of foods to avoid for testosterone levels, dietary choices may have a negative impact on testosterone production/lower testosterone or utilisation. It's important to note that the effect of specific foods on testosterone levels can vary among individuals.
Here are some foods that are generally believed to have a negative impact on testosterone or lower testosterone levels:
- High-Sugar Foods: Avoid sugary foods if you are looking to boost testosterone levels. Consuming excessive amounts of sugar, especially refined carbohydrates, can lead to weight gain and insulin resistance, which may contribute to lower testosterone levels. Mark a distance from high-sugar foods and boost testosterone levels naturally.
- Soy-based Products: Soy contains phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body, impacting testosterone levels. While the impact of soy on testosterone levels is still debated, it may be prudent to moderate your intake of soy-based products. It is recommended to control your portions when looking to boost testosterone levels.
- Alcohol: A big no when trying to boost testosterone levels- heavy alcohol consumption can disrupt hormone production and liver function, leading to lower testosterone levels. It's advisable to consume alcohol in moderation or avoid it altogether to boost testosterone and maintain healthy levels in your body.
- Processed and Trans Fat-Rich Foods: Trans fats can be your enemy when looking to boost testosterone levels. Foods high in trans fats and processed vegetable oils have been associated with lower testosterone levels and increased inflammation. Opt for healthier fats like those found in avocados, nuts, and olive oil to boost testosterone levels.
- Flaxseeds: Flaxseed is a good food option for overall health. However, it doesn’t help boost testosterone. Flaxseeds and its derivatives contain lignans, compounds that can have estrogenic effects that can impact testosterone levels. While moderate consumption of flaxseed is generally considered safe, high doses may have an impact on testosterone levels. It is better to avoid consuming excessive flaxseeds if you are looking to boost testosterone.
- Mint and Spearmint: Some studies suggest excessive consumption of mint or spearmint tea may lower testosterone levels. However, more research is needed to confirm these findings. For a safer edge, it is recommended to lessen the consumption of these to boost testosterone levels.
It's important to remember that a balanced diet, regular exercise, adequate sleep, stress management, and maintaining a healthy weight are crucial factors for overall hormonal health, including testosterone levels.
Remember, individual responses to dietary changes and supplements may vary, and it's important to prioritise overall health and consult with professionals when making decisions to boost testosterone. By taking a comprehensive approach to wellness, you can optimise your chances to boost testosterone levels or maintaining healthy testosterone levels or overall vitality.
