If you’re suffering from low energy, low libido, little motivation, poor memory, depression or infertility, you may want to consider giving your testosterone levels a boost. There are many natural ways to do so. Some of my preferred methods include:
EXERCISE ON A DAILY BASIS
One of the best ways to boost your testosterone levels involves becoming active. Regular daily exercise, including weight training, can have a significant effect on hormone levels. In a study published in the European Journal of Applied Physiology, researchers found that those who exercised regularly had higher testosterone production than those who were sedentary. Research published in the Journal of Clinical Biochemistry and Nutritionfound that exercise was even more effective than dieting at boosting testosterone levels among obese men. Considering that losing excess weight is also an effective method to boost testosterone levels, this study demonstrates just how effective exercise can be.
Both dieting and overeating can interfere with testosterone production. Eating heavy, fried foods or hormone-laden non-organic dairy and meat can seriously interfere with your hormone levels. Your body needs adequate amounts of good quality complex carbohydrates, essential fatty acids and protein to manufacture testosterone. These foods are best found in a whole foods diet with nuts, whole grains, legumes, seeds, fruits and vegetables.
VITAMINS A AND C
Chronic stress can result in a reduction in testosterone levels. According to research in the Journal of Ayub Medical College, scientists found that supplementation with ascorbic acid (vitamin C) and alpha tocopherol (vitamin E) prevented the testosterone-reduction effects of stress, thereby enabling the body to keep its testosterone levels higher. Typical doses for these nutrients include: vitamin C 500 milligrams and 400 IU vitamin E in mixed tocopherol form.
Research shows that even one week of sleep deprivation can cause a reduction of testosterone levels. Published in the Journal of the American Medical Association (JAMA), research showed that men who had 5 hours of sleep or less per night for one week had 15 percent lower testosterone levels. By restoring sleep levels to 7 or 8 hours nightly you can offset this drop.
Whether you’re into yoga, meditation, tai chi, journaling, walking, running, cycling or some other form of stress reduction, finding ways to lower stress can help maintain or increase testosterone levels.
In a year-long study published in the journal Hormone and Metabolic Research, researchers found that supplementing with 3332 of vitamin D boosted testosterone levels by 25 percent compared with no change in the placebo group. While moderate sun exposure helps boost vitamin D, it isn’t usually enough to reach these levels. To boost your vitamin D levels you can supplement with vitamin D3, which is the natural version of this nutrient, unless you’re vegan then choose vitamin D2. The study dose is fairly high so be sure to consult your holistically-minded physician first.
Zinc is a critical mineral to hormone production so it’s no surprise that research shows it boosts testosterone levels in those who are deficient in the nutrient. In a study published in Renal Failure, researchers found low levels of both zinc and testosterone among dialysis patients. When peoples’ diets were supplemented with zinc, testosterone levels increased. A typical dose of zinc is 10 milligrams.
B COMPLEX VITAMINS TO BOOST FERTILITY
Infertility can be one of the problems linked to low testosterone levels. In a study published in Fertility and Sterility, researchers found that combining zinc and B vitamins boosted fertility, presumably by raising testosterone levels. Add a 50 or 100 milligram vitamin B-complex supplement to your daily diet. Note that some of these nutrients will be measured in micrograms instead.
Research shows that regular ingestion or supplementation with gingerroot can boost testosterone levels. You can add fresh ginger to your soups, stews, curries and many other dishes. Of course, you can also supplement with ginger herbal capsules to increase the amount of ginger you get. Follow package directions for the product you select.
Also known as Withania somnifera, research shows that this Indian herb can naturally increase testosterone. Published in the International Journal of Fertility and Sterility found that daily doses of the herb boosted testosterone levels. Follow package directions for the product you select.
Other herbs like horny goat weed (Mucuna puriens) and Tribulus terrestris have been found in some people to help boost testosterone levels. Follow package directions for the product you select.