The most important sex hormone for men is testosterone. In contrast to the male sex, the proportion of testosterone in women is much lower. Testosterone is produced in the testicles of men and in the ovaries of women. Small amounts are also produced in the adrenal glands. It is a so-called steroid hormone, which basically means it is a steroid which acts as a hormone.
During puberty, testosterone in boys ensures that physical changes such as hair growth and a deeper voice take place. But it is not only in adolescence that the hormone is important for men, because in old age it is also important to ensure an optimal testosterone level for men’s health.
Healthy testosterone levels also reduce the risk of disease and are crucial for both body composition and sexual function. In addition, a natural increase in testosterone can lead to more vitality and muscle growth within a few weeks.
The sex hormone not only plays an important role for men, but also for women’s health and sexual well-being. Experts agree that a healthy testosterone level is important for both sexes, especially in old age.
The following 8 methods may help you to naturally increase testosterone levels.
1. Exercise Regularly
Exercise is one of the best ways to avoid everyday illnesses. Interesting is also the fact that the testosterone level is increased.
In a large-scale study, scientists found that people who exercise regularly also have a higher testosterone level. (1)
Even in older people, research has shown that regular exercise not only increases fitness, but also reaction time and testosterone.
In order to avoid a testosterone deficiency, resistance training such as weight lifting is particularly suitable. This increases the male sex hormone both in the short and long term. Highly intensive interval training (aka HIIT) can also help.
An additional intake of creatinine monodydrate and caffeine as a dietary supplement in combination with training should increase testosterone levels.
A subscription to a fitness centre will definitely pay for itself, especially during intensive interval training or weight lifting.
In principle, any kind of sport is good for increasing testosterone.
2. Nutrition As A Natural Testosterone Booster
With the help of nutrition, testosterone levels can be increased in a natural way. (2) What is eaten has a great influence on the overall hormone level.
In the long term, a healthy diet and calorie intake strategy should be followed. However, the man’s body should not be burdened by too much or too little food. Both can confuse the testosterone level in the long run.
Foods with a high protein content help to reduce fat and increase the natural production of male sex hormone. Normally, carbohydrates should be enjoyed in moderation, although it has been scientifically proven that a carbohydrate-rich diet can help to optimize resistance training and increase strength.
To boost the level even further, it is also essential to consume enough healthy fats. Low fat should therefore be avoided at all costs, if only because testosterone is produced from cholesterol. If too little fat is eaten, testosterone production is also reduced.
Meat is my vegetable. But nevertheless you should not do without a daily ration of vegetables. Above all broccoli and garlic help the masculinity on the jumps.
Broccoli and cabbage varieties ensure a balanced estrogen-testosterone ratio, among other things. Garlic, on the other hand, inhibits the release of the stress hormone cortisone.
A healthy diet is actually quite simple: don’t eat too much or too little and pay particular attention to a balanced amount of fat, protein and carbohydrates. In the long run, this is not only good for masculinity but also healthy.
3. Reduce Stress
Long-term stress increases the level of the hormone cortisol, also known as stress hormone. (3) If the stress level rises, the level of cortisol also rises, which means that the level of testosterone can drop rapidly.
To put it simply:
If the hormone cortisol increases, the testosterone level automatically decreases and vice versa. Too high a level of cortisol not only has a negative effect on the male sex hormone, but also on overall health. Among other things, more harmful body fat is stored around the organs, which in turn has a negative effect on testosterone levels.
An important tip is therefore to reduce negative stress as much as possible. This is not only important to avoid a deficiency, but is also good for general health.
Therefore it is advisable to develop your own strategies for a healthy lifestyle, a proper diet, regular exercise and stress reduction.
4. Sun & Vitamin D3 For A Natural Testosterone Boost
In recent years, researchers have shown that vitamin D has many health benefits and also promotes a natural increase in testosterone. Despite the importance of vitamin D, many people, both male and female, suffer from a deficiency.
In a one-year study it was impressively proven that the additional intake of a dietary supplement with vitamin D led to a testosterone increase of up to 25%. (4)
It was also shown that the testosterone level of older people was optimized by the administration of dietary supplements with calcium and vitamin D3 and thus even the risk of falls was reduced.
Otherwise, it is important to have the vitamin D level tested by the doctor in order to raise it back to a normal level with therapy if necessary.
In summer the level can be kept constant by daily walks. In addition – particularly in winter – a high-quality food supplement is recommended.
5. Ensure Sufficient Vitamin And Mineral Intake
In addition to vitamin D, other nutrients are also essential for sex hormones:
One study showed that an increased intake of zinc and vitamin B can increase the quality of sperm by up to 74%. (5)
Which further micro nutrients could have advantages, is at present still too little investigated.
As the largest, well investigated Testosteronbooster Vitamin D and zinc are considered, in addition, magnesium can help to increase the potency.
6. Get Sufficient Sleep
A restful and high-quality sleep is just as important for a healthy life as sufficient exercise or a balanced diet. At the same time, sleep can also have a major influence on testosterone levels.
There is no basic rule as to how many hours a person should sleep. The optimal number of hours varies from person to person. However, studies have shown that people who sleep only 5 hours a day have up to 15% less testosterone. (6)
Experts advise sleeping 7 to 10 hours a day. This not only naturally increases the sex hormone, but also has a long-term positive effect on health.
7. Natural Testosterone Boosters
So far, there are hardly any natural remedies that are supported by scientific studies. The greatest research achievement was achieved with Ashwagandha. This is a natural Ayurvedic preparation.
Results of a study showed that this product increased both the sperm count by 167% and the testosterone level by 17% in infertile men. (7)
Ginger not only tastes delicious, but also helps to increase potency and produce more testosterone. However, it should be said that so far only infertile men or mice with a low testosterone level have had results.
Whether men with a healthy testosterone function also benefit from such herbal remedies is still unclear.
Besides ginger and ashwagandha, macca, ginseng or pine pollen are known. Such boosters are called phytoandrogens. These are plants that contain natural androgens. These male hormones ensure that more testosterone is produced.
8. Avoid Alcohol, Nicotine And Drugs
In addition to the factors already mentioned that influence hormone status, alcohol and drugs also play a major role.
It is not new that excessive consumption of alcohol and drugs has a negative effect on libido. Such an unhealthy lifestyle affects hormone levels and lowers testosterone levels.
Who would have thought: beer, which is actually the epitome of masculinity, lowers testosterone. The reason for this is the hop content, which belongs to the phytoestrogens.
So if you want to do something for your potency, you should use other alcoholic drinks or even better do without alcohol altogether.
But not only alcohol is bad for the male sex hormones:
Those who regularly smoke cigarettes not only damage their lungs in the long run, but also their potency. Nicotine makes sperm lazy, which means that testosterone levels go down to the basement and impotence is promoted.
In contrast to these estrogen-like chemicals, happiness, success and laughter promote the production of the male sex hormone. Fun should not be neglected in your life. (8)
Why Are Healthy Testosterone Levels So Important?
Between the ages of 25 and 30, a man’s testosterone level naturally starts to drop. Among other things, this is a major problem because researchers have shown a correlation between low testosterone levels and obesity. This in turn leads to an increased risk of disease and, in the worst case, can lead to premature death.
A healthy level of male sex hormone is also important for women, along with other hormones such as progesterone and estrogen.
Of course, no man wants to hear from his doctor: “Mark, you have a testosterone level like a 90-year-old.”
Those who really want to do something for their health or their testosterone value should pay attention to a healthy diet, enough exercise, little stress, enough sleep as well as plenty of vitamin D and zinc.
If you want to avoid symptoms such as listlessness, a weak libido or hair loss, you should definitely know and follow these 8 tips
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