10 Foods That Increase Testosterone Naturally

9 Foods That Will Naturally Increase Your Testosterone Levels

Reducing or eliminating these substances can help you regain healthy hormone levels. Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females. You may have a condition called hypogonadism if your levels are lower than that. Eating a healthy diet with enough fat is important for overall health and testosterone levels. Some types of fat contain cholesterol, which your body uses to make the hormone. Some evidence suggests getting 25% of your calories from fat.

No Really, take a few deep breaths when you are feeling stressed. Or simply take a 10 minute walk outside to help your body recalibrate back to normal. It will often take at least two measurements to assess your testosterone levels as blood levels often change throughout the day. For clomid vs trt example, your highest levels are typically in the morning and then tend to taper throughout the day.

During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway. As people age, emotional wellness becomes increasingly important. It refers to how well individuals cope with life’s challenges, maintain relationships, and manage stress. Testosterone playsa big role in your energy, mood, and even your confidence. There are countless herbs on the market that tout their testosterone-boosting effects but have little evidence backing them up.

Alcohol has been found to have a negative effect on testosterone levels as well as raising estrogen and cortisol levels. Drinking alcohol stimulates the transformation of testosterone into estrogen, which can further lower your bone density and libido. If you tend to drink heavily, this may be a hidden cause of your diminished sex drive. The hops in beer are highly estrogenic—so much so that it is being studied as a treatment for menopausal women.

In males, zinc controls testosterone levels and also helps in sperm production. Having a healthy sex drive is linked to feeling physically and emotionally healthy, so it’s no surprise that the foods you eat play a role in boosting your sex life. While foods that increase sex drive can play a role in a robust sexual desire, most of the research has less to do with libido and more to do with sexual performance.

Soy contains these compounds called isoflavones (genistein, daidzein, and glycitein) which act as phytoestrogens (plant estrogens) in the human body. They’re structurally similar to the principal female hormone, estrogen, and are believed to have similar effects in the body. Since high estrogen level in men is almost always a direct route to lowered testosterone levels, eating soy – which contains estrogenic compounds – is often blamed for lowering testosterone. It’s also seen in couples that on the nights that there is “sexual activity”, testosterone levels are significantly higher than on the nights that they don’t have sex29. One of the many findings in the Baltimore Longitudinal Study on Aging was that in men over 60-years of age, those with a higher level of sexual activity had significantly greater serum testosterone levels30.

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). Free T floats around and binds to the right receptors to keep your body in optimal condition. The decline can also increase your risk of long-term health conditions like diabetes, heart disease (2), and even an early death (3). You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1).

But research hypothesizes that circadian rhythm disruption may lead to lowered testosterone levels. Sleep is essential to many things in life, including testosterone production. Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep. Luckily, many of the ways to boost testosterone naturally include improving your sleep or doing behaviors that indirectly improve your sleep.

That means you want to find ways to naturally relieve stress to keep your testosterone levels up. Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels.