Testosterone is one of the most important hormones in both men and women. But do you know all the ins and outs about testosterone, for example about the effect of low testosterone and how you can increase your testosterone naturally? To help you get started, we’ve put all the important information about testosterone in this handy guide. From now on you will go through life with a higher male hormone level.
What is Testosterone?
Testosterone is an important hormone produced mainly in the testicles of men and in the ovaries of women. However, testosterone in women is present in much smaller amounts than in men. This hormone is essential for promoting, among other things, your muscle mass.
If you suspect that you have too little testosterone, you can have your testosterone measured. To measure testosterone levels, a blood test can be performed to determine total testosterone as well as free testosterone. Total testosterone measures the total amount of testosterone in the blood, while free testosterone measures the percentage that is not bound to proteins and is therefore available for use by the body.
Effects of low testosterone
Low testosterone levels can have different effects on men. One of the most common symptoms of low testosterone is low libido. Men with low testosterone levels often have less sex drive and may have problems getting or maintaining an erection.
Another effect of low testosterone is reduced muscle growth and strength. Testosterone plays an important role in stimulating muscle growth and maintaining muscle mass. Men with low testosterone levels may notice that they are losing muscle mass and have difficulty building muscle strength, even with regular exercise.
Increasing testosterone
A healthy lifestyle can play a big part in promoting healthy testosterone levels. There are several factors that contribute to a healthy lifestyle, such as adequate sleep, healthy foodthe use of supplements, regular exercise and other healthy habits.
It can be overwhelming to research what you should and shouldn’t do to boost your testosterone. To help you on your way, we have listed the most important points about increasing your testosterone.
8 Things to raise testosterone:
1. Zinc
2. Eggs
3. Red meat
4. Vitamin D
5. Magnesium
6. Less alcohol
7. Daily sunlight
8. Lifting weights— Men’s Sexual Health (@Men_Sex_Health) March 2, 2023
Nutrition that promotes testosterone
Diet plays an important role in regulating testosterone levels in both men and women. To increase your testosterone, certain foods can be added to the diet. For example, oysters are an excellent source of zinc, a mineral essential for testosterone production. Grass-fed steak is high in protein and healthy fats that help build muscle mass and testosterone production.
Fatty fish, such as salmon, tuna and mackerel, contain healthy fats such as omega-3 fatty acids that also contribute to testosterone production. Onions and garlic contain antioxidants that can boost testosterone production, while eggs and liver are rich in vitamin D, a nutrient essential for testosterone production. Dark chocolate is another dietary source that can increase testosterone production.
Foods that lower testosterone
On the other hand, there are also foods that can lower testosterone levels and should therefore be avoided. Soy is a food known for lowering testosterone levels because it contains phytoestrogens that can interfere with hormone production. Refined grains, such as white bread and pasta, can also lower testosterone levels because they quickly raise blood sugar levels.
Sugar, seed oils, alcohol and soda can also lower testosterone levels because they cause inflammation in the body and interfere with hormone production. Avoiding these foods and opting for foods that increase testosterone levels can contribute to healthy testosterone levels.
Supplements for more testosterone
There are several supplements promoted to increase testosterone levels. Ashwagandha is an herb used in traditional Indian medicine and may help reduce stress, which in turn may contribute to increased testosterone production. Magnesium is a mineral involved in testosterone production and may help boost testosterone levels in men with a magnesium deficiency.
Boron is another mineral that is used as a supplement to increase testosterone levels and can help build muscle mass. Vitamin D is also an important nutrient for testosterone production and can be obtained from sunlight, foods such as eggs or as a supplement.
Soccer players that supplemented with 6,000 IU of vitamin D significantly improved their blood vitamin D levels, increased their free and total testosterone, and performed better on the 5 m sprint test compared to the placebo group.
— Dr. Rhonda Patrick (@foundmyfitness) March 22, 2021
Influence of stress on testosterone
Stress can have a negative impact on testosterone levels in men. When the body is under stress, the hormone cortisol is produced, which can lead to a reduction in testosterone levels. This is because cortisol inhibits testosterone production and can ultimately lead to reduced muscle mass, low libido and fatigue.
Prolonged stress can also contribute to high blood pressure increased risk of depression, anxiety and other mental illnesses which in turn can also negatively impact testosterone levels. It is therefore important to avoid or manage stress as much as possible through relaxation techniques, mindfulness or regular exercise.
Sleep is important for testosterone
Sleep is also important for healthy testosterone levels. During sleep, the body is repaired and important processes take place that contribute to a healthy hormone balance. Insufficient sleep can cause testosterone levels to drop, which can lead to fatigue, low libido and reduced muscle growth.
That is why it is important to get enough sleep, preferably 7 to 9 hours a night. It can also help to maintain a regular sleep schedule and provide a comfortable sleeping environment, such as a room temperature between 16 and 20 degrees Celsius.
Avoiding chemicals
In addition to stress and sleep, certain chemicals in the environment can also negatively impact testosterone levels. Bisphenol A (BPA), for example, is a chemical used in the production of receipts and some plastic products such as plastic bottles. BPA can cause more estrogen in the body, which can lower testosterone levels.
Carrying a mobile phone in your pocket can also lead to exposure to electromagnetic radiation, which can contribute to reduced testosterone production. It is therefore important to be aware of these potential risks and take steps to reduce exposure to these chemicals.
Keeping your body moving
Regular exercise can help boost testosterone levels in several ways. First, exercise can help reduce overweight and obesity, which can lead to increased testosterone levels. Obesity is associated with lower testosterone levels, so weight loss can contribute to increased testosterone levels.
Second, exercise can help build muscle mass, which can also contribute to increased testosterone levels. When you do strength training, the muscles are stimulated to grow and repair, which can lead to an increased production of testosterone in the body. Finally, exercise can also help reduce stress, which can contribute to healthy testosterone levels.
Unnatural testosterone boosters
There are some risks associated with using unnatural testosterone boosters such as testosterone gels, pills and TRT (Testosterone Replacement Therapy). The main disadvantage of using testosterone boosters is that it can lead to a increased risk of cardiovascular disease. In addition, the use of testosterone boosters can disrupt the body’s natural production process, which will keep you dependent on these boosters.
It is therefore important that men considering using testosterone boosters only do so under medical supervision and at the correct dosage. A healthy lifestyle with attention to diet, exercise and stress management can be just as effective in increasing testosterone levels, without the negative effects of medication coming into play.
