How To Increase Testosterone? 5 Excellent Solutions!

Testosterone ¹is a hormone found in both males and females, but males have much higher levels of it naturally. It is made mainly in the testicles², but adrenal glands also produce it. Testosterone is important for men’s health as it’s responsible for their muscle development and maintaining a healthy libido, among other functions. Men have testosterone levels of 300 to 1,000 ng/dl, but some men suffer from low testosterone levels, which can cause fatigue, depression³, low sex drive, erectile dysfunction, and infertility. If your testosterone levels are lower than average, here are some solutions to increase testosterone.

Staying Active

Exercising is excellent for preventing various diseases, and it also increases testosterone in the body. It is believed that weight lifting and strength training are the only ways of increasing testosterone. Still, any physical activity, including walking and jogging, has shown an increase in testosterone as well. Being active will stimulate your body to produce testosterone, which is responsible for muscle growth. You can boost testosterone production by taking supplements with caffeine and creatine monohydrate.

Getting Enough Sleep

Irregular sleeping patterns and lack of sleep affect the level of hormones ⁴and chemicals the body produces during sleep, including testosterone. Keeping a sleeping schedule of 8 hours per night will ensure that your body repairs and produces the needed hormones. Sleeping will energize your body throughout the day, which can help produce testosterone through exercising.

Taking Testosterone Boosting Supplements

Supplements are essential for anyone having a severe lack of nutrients or hormones, as they offer high levels of these nutrients that you can’t acquire otherwise. However, when choosing testosterone boosting supplements, make sure the ingredients are natural as they have a better effect and are better for health. If you have a busy schedule and you can’t exercise every day, you can rely on these supplements to boost testosterone levels in your body. The product must have natural ingredients and is produced by a reputable business.

Reducing Stress

Stress is the main cause of various diseases and health conditions, including low testosterone levels. Long-term stress makes the body produce the cortisol hormone, which automatically reduces the production of testosterone. When one goes up, the other one goes down. Try to reduce stress in your life by having some time to yourself every day, doing activities that you love, or going out and having fun.

Eating a Balanced Diet

As the saying goes, “you are what you eat” applies to your health. A study has found that obese males have 50% less testosterone than other participants. Losing weight helps your body produce testosterone. Eating protein, healthy fats, and carbs aid your body in losing weight and maintaining a healthy level of testosterone. Set a balanced diet that includes all the important nutrients ⁵needed to lose weight and raise testosterone levels.

Low testosterone can damage the body, and you must do some tests before following these tips. Also, higher than average testosterone levels aren’t beneficial and can have harmful side effects. Consult your doctor to know which tests to take and to make sure you don’t have an allergy to testosterone-boosting supplements.

1. Barbonetti, Arcangelo, Settimio D’Andrea, and Sandro Francavilla. “Testosterone replacement therapy.” Andrology 8.6 (2020): 1551-1566. ↩︎
2. Velasco, Ana, and Salvador Ruiz. “New approaches to assess fertility in domestic animals: Relationship between arterial blood flow to the testicles and seminal quality.” Animals 11.1 (2020): 12. ↩︎
3. Gold, Stefan M., et al. “Comorbid depression in medical diseases.” Nature Reviews Disease Primers 6.1 (2020): 69. ↩︎
4. Chainy, Gagan BN, and Dipak Kumar Sahoo. “Hormones and oxidative stress: an overview.” Free Radical Research 54.1 (2020): 1-26. ↩︎
5. Kumar, Suresh, Santosh Kumar, and Trilochan Mohapatra. “Interaction between macro‐and micro-nutrients in plants.” Frontiers in Plant Science 12 (2021): 665583. ↩︎

Last Updated on February 10, 2024 by Suchi

Author

Icy Health Editorial Team