How to Boost Testosterone Both Naturally and Not

14 Testosterone Effects + How to Boost It SelfDecode Labs

It is worth noting that testosterone levels decline with normal aging. Therefore, healthy young men usually have higher testosterone levels than older men. Doctors usually measure daytime testosterone levels by obtaining a blood sample between 7 am and 10 am. If the result shows low testosterone, your doctor may order a repeat test for confirmation. Normal testosterone levels are 300 to 1,000 ng/dL in healthy males and 15 to 70 ng/dL in healthy females.

Exercising, reducing stress, and getting enough sleep can all improve testosterone in the short term. However, long-term lifestyle changes are the best means of increasing levels. Ginger supplementation may also help reduce blood pressure and increase blood flow – both risk factors for sexual dysfunction. Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed sexual maturation.

Aside from anecdotal evidence, test tube and animal studies have found that ginger extract may help increase testosterone production. However, it is important to note that these findings have not been confirmed in controlled human studies. The oil is rich in monounsaturated fat and vitamin E, an antioxidant. Similarly to fatty fish and fish oils, extra-virgin olive oil can help to increase a person’s overall fat intake, promoting testosterone production. Looking to regulate your sex hormones and increase insulin sensitivity? New research suggests androgen replacement therapy may increase your risk of heart attack.

Men who are experiencing a significant, clinical decline in normal T levels—called hypogonadism—often find hormone replacement therapy (HRT) can reduce symptoms of low testosterone. Attention, memory, and spatial ability are key cognitive functions affected by testosterone in humans. You’re a good candidate for TRT if you show clinical symptoms of low testosterone alongside lab-confirmed low levels. It’s not recommended if your testosterone levels are normal or caused by typical age-related changes. You shouldn’t take TRT if you have untreated breast or prostate cancer.

One study reported nearly a 75 percent decrease (15) in male volunteers’ T levels after 20 weeks of following a zinc-restricted diet. It’s true that a 2020 study (12) reported a “Western” diet consisting of fried foods, processed snacks, high fat, and red meat could cause adverse effects on men’s T levels and sperm count. We’ll also look at which foods can kill testosterone, so you can limit the amount in your diet, and other ways to boost testosterone naturally.

Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. A high protein diet and supplementing oleuropein (a compound from extra virgin oil) increased testosterone by 300% in rats while halving cortisol [97]. Doing 4 hours of moderate (55-70% maximum heart rate) exercise per week increased testosterone by 250% compared to doing ~2 hours of exercise in 90 obese men. Administering pure lactate (a by-product of exercise) had a similar effect [93, 94]. A meta-analysis of 29 clinical trials and over 1,000 men found that testosterone treatment increases muscle strength [17]. In a clinical trial on 57 postmenopausal women, testosterone treatment prevented bone loss and increased hip bone mineral density [34].

Men and women need the proper amount of testosterone to develop and function normally. There may be other important functions of this hormone that have not yet been discovered. Researchers have established that being overweight or obese is one of the primary causes of low T in men. Studies have also shown that losing weight can result in naturally gaining back some testosterone (48). Minimizing your stress levels can low testosterone cause depression and anxiety go a long way toward maximizing your T levels. Breathing exercises, meditation, and yoga can all help dial down stress.

Talk to your doctor before you try any supplements to make sure they won’t interact with your other medications. Poor nutrition is at the root of many diseases and can also create an imbalance of male hormones. Getting good sleep is as important for your health as diet and exercise. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent.