A few studies have tested certain nutrients, vitamins, or lifestyle changes. These natural testosterone boosters will not cure severe low testosterone or other endocrine issues. However, they can help maintain healthy testosterone levels as people age.
Numerous studies have shown vitamin D to be a natural testosterone booster.
One older study Trusted Source found that 165 people in a weight loss study were given either 3,332 international units of vitamin D (IU) daily for one year or a placebo. The study concluded that vitamin D supplementation led to higher testosterone levels in males than placebo.
A 2020 study Trusted source examined vitamin D levels in healthy and deficient Leydig cell-derived men. These cells are responsible for the production of testosterone. Vitamin D was found in both the testes and in the testosterone levels.
Low vitamin D levels in men at the start of the trial increased their chances of having low levels of testosterone or related hormones.
Vitamin D supplements can be purchased here.
A few studies have suggested that zinc might increase testosterone.
For example, a 2010 studyTrusted Source that looked at dialysis patients found that zinc can increase serum testosterone levels. Zinc did not significantly improve sexual dysfunction.
Intense exercise to exhaustion can temporarily lower testosterone. In a small study, 10 male wrestlers discovered that zinc could reverse the effect and increase testosterone.
A Journal of the International Society of Sports NutritionTrusted Source reports that diets high in protein, particularly relative to carbs, can raise testosterone levels. A NutrientsTrustedSource article suggests that low-protein diets may cause damage to the Leydig cells, which produce testosterone in the testes.
Other benefits may also be possible from protein. Protein can help support healthy muscle development which many people looking to increase their testosterone levels will appreciate.
Both males and females can exercise to maintain healthy testosterone levels Trusted Source. A 2015 article Trusted source in Obesity Reviews found that lower testosterone is associated with higher body fat, metabolic syndromes and other weight-related issues.
Regular exercise can help people maintain a healthy weight and improve their overall health.
The Journal of Sports Science and Medicine reports that cortisol could block testosterone’s effects. Cortisol, a hormone that the body releases when it is stressed, is what you call cortisol.
Stress can have many adverse effects on your health and may lead to low energy, weak erections or decreased libido. These problems are similar to low testosterone and can lead to confusion when diagnosing.
Deep breathing, meditation, therapy and other stress management methods may be helpful. Exercise can also be helpful in reducing stress and anxiety.
Exercise can also increase testosterone levels. This is why it’s a great strategy to manage low testosterone and improve its negative health effects.
Get enough sleep
Exhaustion can lead to many health issues, including some that may be attributed to low testosterone.
According to a 2011 study, Trusted Source discovered that men in their 20s and 30s experience lower testosterone levels when they are less sleepy.
According to a 2010 study, Sleep increased testosterone levels independent of lifestyle choices that could affect it.
Although testosterone can affect libido and sexual activity, testosterone levels may also be affected by testosterone levels.
Masturbation is associated with higher testosterone levels.
A paper published in the Archives of Sexual Behavior suggested that masturbation may increase libido and help offset low testosterone.
Low testosterone symptoms should not be assumed by people who experience them.
People may experience low energy, low libido or weakness due to a variety of problems. Lifestyle choices such as smoking, poor diet and diabetes can all contribute to these issues.
Low testosterone levels may be the cause of symptoms. A doctor should discuss these symptoms and their origins.
A doctor may recommend testosterone injections if they agree that low testosterone is a problem. A doctor will likely recommend lifestyle changes before testosterone injections because there are many risks associated with using testosterone supplements.
- Heart health concerns
- Side effects include excessive hair growth or loss, acne, and excessive body hair growth.
- Kidney disease, particularly in people with kidney disease.
- Breast growth
Testosterone does not always solve the problem a person is trying to address.
A person looking to increase muscle mass may find strength training, consulting with a personal coach or other methods more effective than taking testosterone supplements.
Low testosterone symptoms can be treated with a variety of medications, lifestyle changes, and other treatments.
Therapy or antidepressants can help a person see changes in their lifestyle. Some people may feel more energetic after achieving a healthy weight.
Although testosterone declines with age is true, it could also indicate other health issues.
Although testosterone cannot cure all age-related problems, there are other options that can be more effective and safer. It is possible to improve your overall health by making lifestyle changes that increase testosterone.
Talk to your doctor about how you can feel better and improve your long-term health.