How to Naturally Increase Testosterone, According to Science

How to Naturally Increase Testosterone, According to Science

Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Testosterone plays a huge role in athletic performance and how successful athletes are in sports. Research shows that competition also seems to spike testosterone levels (36). Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. However, carbs are your body’s primary source of energy and one of the most important macronutrients you should be consuming – especially for optimizing testosterone.

Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. Obesity, lack of sleep, stress, and poor nutrition can all tank testosterone levels. Regular exercise, weight loss, clean eating, and managing sleep hygiene can go a long way in restoring natural production or enhancing the benefits of TRT if you’re on it. If you’re considering a natural approach to enhancing sexual performance and combating the effects of low testosterone, TestoPrime could be the right solution for you. Pomegranate is known for its antioxidant properties and its ability to support testosterone levels.

Testosterone is a hugely important hormone — not just for men’s health and not just for your sex life. It’s responsible for everything from body fat distribution to muscle mass to bone strength, and having low levels can impact your mood, libido, and sleep. The third thing you can do to increase testosterone in the long term is to get adequate sleep. In fact, each hour below 8 hours of sleep seemed to drop testosterone levels by around 15%.Therefore, aiming for around 8 hours of quality sleep on a consistent basis would be ideal.

Testosterone drives libido, production of sperm, distribution of body fat, muscle strength, and creation of red blood cells in males. Women also produce dianabol vs testosterone in their ovaries and adrenal glands, but they produce significantly lower levels than men. Some studies have found that testosterone booster supplements and medications may present some health risks.

If you’re noticing symptoms like low sex drive, fatigue, depression, erectile dysfunction, and irritability, and suspect you might have low T, talk to your doctor. They’ll discuss with you reasons for these symptoms and will order blood tests to see if your testosterone is low. Research shows that strength exercises can increase testosterone levels. But the boost usually only lasts about an hour before your T levels return to normal, Hackney says. Beyond focusing on sleep and circadian rhythm best practices, there are some other natural treatments to help maintain healthy testosterone levels. Research has found after eight nights of getting five hours of sleep a night, testosterone levels are reduced by 10% to 15% in young healthy men. And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours.

You can also consult a urologist to get an effective solution on how to increase testosterone levels quickly. Foods with copious amounts of saturated oils and fats can cause insulin resistance which is closely related to decreased levels of Testosterone. Insulin resistance leads to increased fat deposition in the body and an overall increase in weight. Trade your daily saturated oils with a Mediterranean-style diet loaded with healthier olive oils, avocados, and eggs. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. 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.

Although it can drop around 1%-2% each year after age 40, it can happen anytime. [2] Below, we’ll explore how you can naturally increase its levels with enough dedication. However, there is no evidence to prove that testosterone therapy raises testosterone in healthy males. One much older 2011 study from the University of Chicago found that testosterone levels can drop in men who do not get enough sleep. The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being. Of course, not all cholesterol is created equal, which is why you want to consume foods high in healthy HDL cholesterol such as eggs, which also contain healthy fats and protein. Recreational drugs are not only horrible for your body and mental health, but destroy testosterone production as well (54).

Consult a healthcare provider if you are concerned about your testosterone levels. Ashwagandha is a herb that’s classified as an adaptogen, which helps manage stress levels. It improves brain function, lowers blood sugar levels, lowers cortisol levels, and decreases symptoms of anxiety and depression.

In fact, it’s so ingrained in our lives that it’s started to leach into our bodies—literally. Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6). High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens, and other chemicals found in some types of plastic. Getting good sleep is just as important for your health as diet and exercise. However, having optimal levels is also important throughout adulthood and even during old age. When used for longer than 30 days, they could lead to the clinical signs of hypogonadism in both men and women.

With TestoPrime, you’re not just paying for capsules; you’re investing in a clinically-backed formula that supports testosterone levels, libido, energy, and overall male health without synthetic hormones. Green tea extract is rich in antioxidants, and its role in TestoPrime is to promote fat loss and support metabolism. It helps with energy levels and ensures that the body has the endurance needed to maintain an active lifestyle, which is important for maintaining testosterone levels. Many individuals experiencing low testosterone report symptoms such as fatigue and low energy.