In recent years, testosterone therapy has been in high demand. However, it may not be necessary to visit your doctor for a boost in testosterone levels.
There are many evidence-based ways to increase testosterone naturally if you suspect low testosterone levels. These include changes in your diet, sleep schedule and supplement regimen. Your integrative medicine doctor may be able to help you rebuild your hormonal wellness if necessary.
Testosterone levels in men
Healthy men have serum testosterone levels ranging from 300 to 1050ng/dL. They peak in late teens and early twenties, before plateauing and then beginning a steady decline of about 1-2% each year after age thirty.
The American Urological Association (AUA) states that a man should have a minimum of 300 nanograms per deciliter (ng/dL).
Natural ways to increase testosterone
Natural testosterone supplements are essential for both men and women to avoid disease, maintain their body composition, perform sexual functions, and general health.
Lifestyle and diet interventions can often be very effective in increasing suboptimal levels. Exercise has been shown to increase testosterone levels in both older men and well-trained young people.
Toxin exposure, drug abuse, and alcohol use can all be reduced to increase testosterone. Also, it is possible to address nutritional deficiencies such as zinc and Vitamin D.
Although testosterone levels tend to decline with age, it is important to keep healthy levels of testosterone throughout your adult life.
What is the ideal testosterone level for men? And what can you do about it?
What is the difference between normal and optimal testosterone?
Low T is defined by the AUA as any level below 300 ng/dL. However, there are health benefits associated with optimal testosterone levels. These levels are not necessarily the same levels as those considered normal for age.
NHANES data shows that the average serum testosterone level for men between 20 and 39 is 600 to 700 ng/dL . The goal of optimal levels is to restore testosterone to a level that causes symptoms to improve, not a measure of clinical deficiency as determined by the AUA.
Although testosterone levels tend to decline with age, many men still have healthy levels well into their 60s.
This raises the question of whether integrative medicine and researchers have explored the effects of lifestyle and diet choices on testosterone.
These are proven ways to increase testosterone naturally.
Numerous studies have shown that strength-based exercises can increase testosterone levels.
While all types of exercise can be beneficial to healthy testosterone, strength exercises like lifting weights or bodyweights or calisthenics are the best.
Regular exercise can help you reduce stress and shed body fat, two of the main contributors to low testosterone levels.
Balance your blood sugar by eating healthy foods
Diabetes can make it three times more likely that you will have lower testosterone.
It is also vital to stimulate testosterone production in order to keep blood sugar and insulin within a healthy range.
Prioritize a diet rich in protein and healthy oils .
Reduce stress and cortisol
Stress can have a negative impact on testosterone production in any form: mental, emotional, and physical. Stress can disrupt the hypothalamic pituitary gonad (HPG) axis. This is how the male body tells the testicles to make testosterone.
Cortisol, the main hormone that is produced in stress response, and testosterone interact in a saw-saw-like manner. One is higher than the other. Due to its testosterone-dampening effects, elevated cortisol may make your workouts less effective.
T levels that are low (or even below-normal) can be a sign of greater stress than the body is capable of handling.
Take care of nutrient deficiencies
For testosterone production, it is vital to have adequate amounts of key vitamins. Vitamin D, magnesium, B vitamins, selenium, and selenium are essential. These nutrients can be determined by a provider.
Zinc is essential for hormone health. Zinc is essential for healthy sperm quality and testosterone production.
Testosterone is regulated by a circadian rhythm. This is why you should be awake in the morning and your libido will likely be lower in the evening. Healthy T levels depend on consistent and adequate sleep.
A week of sleep restriction can cause hormonal imbalances in men.
Avoid estrogen-like substances
Hormone levels may be affected by high exposure to estrogens-like compounds. BPA, PFCs and other toxic substances are known to be endocrine disruptors. This means they can alter the function of your hormones, including testosterone.
Endogenous and exogenous estrogens can reduce testosterone production in the brain. You are more likely to have higher estrogen levels than normal if you’re obese or diabetic.
It is also important to mention that testosterone can be decreased by drug use and excessive alcohol consumption.
These natural testosterone-boosting supplements can be used in conjunction with lifestyle changes to increase testosterone.
Supplements to Boost Testosterone
Many men have found that lifestyle and diet changes can increase testosterone levels. However, there are also holistic supplements that may help to boost this process and support healthy hormone production.
- Tribulus terrestris is a herb that has been used in traditional medicine for centuries. Some evidence suggests it can enhance sexual function and libido, both in men and in women.
- Zinc- This mineral is essential for healthy sperm formation and function of testosterone. It is important to remember that zinc supplementation won’t work if you have sufficient levels.
- Ginger root 75 men suffering from infertility were surveyed and found that they took daily ginger supplements. They saw a 17% rise in testosterone after 3 months. Ginger root can also support digestion and modulate inflammation.
- Berberine- This alkaloid has been proven to improve metabolic Syndrome and lower testosterone levels in both men and women.
- DHEA is a precursor to sex hormone generation. DHEA levels drop with age, stress and other lifestyle factors.
Your DHEA levels will drop if your body lacks the building blocks to make hormones such as testosterone.
Men’s hormone balance + integrative medicine
Both men and women need testosterone to maintain their hormonal health and well-being. However, it declines as a result of lifestyle changes and age.
Although a decrease in hormones can be expected as we age, it’s possible to restore low testosterone levels.
Many people have found that natural testosterone enhancements through lifestyle and diet changes can be extremely effective. Integrative medicine doctors can help you assess your testosterone levels and recommend ways to increase them.