10 Ways to Boost Your Testosterone Levels Naturally Your Community Pharmacy

Lifestyle Changes That Can Increase Testosterone Levels University of Utah Health

And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours. Note that these lifestyle methods may not work for all people with low testosterone. If your low T is caused by genetic disorders, testicular failure, or cancer, for example, lifestyle changes may not make a difference.

However, it is important to note that overall lifestyle is more important for testosterone levels than singular foods. However, drinking too much alcohol can markedly reduce testosterone levels and sexual function. Excessive alcohol consumption not only impairs hormone production but can also decrease sperm count and increase the risk of sexual dysfunction. Starting your day with pomegranate juice can lower stress hormones like cortisol and increase testosterone levels.

This can help those experiencing low testosterone due to a specific diagnosed medical cause. If you’re not sure where to start when it comes to a diet that supports testosterone, try our 7-day testosterone-boosting diet plan. Unless you’re experiencing health problems that could result from low T levels, you’ll need a blood test to determine if your levels are normal. While T levels drop during your lifetime, the testosterone hormone remains essential to the health of every man. If you’re experiencing erectile dysfunction (ED), you may wonder how much will 100 mg of testosterone raise levels (www.guidasposi.it) to increase testosterone in men. Although the research is mixed, some studies have linked TRT to prostate cancer, breast cancer, and obstructive sleep apnea. Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles.

Men at risk for this condition include those who have had an injury to the testicles or have HIV/AIDS. If you’ve gone through chemotherapy or radiation therapy, or had undescended testicles as an infant you are also considered at risk for hypogonadism. This natural decline starts around age 30 and continues throughout the rest of a man’s life. Exercising and reducing stress can also help boost low testosterone.

You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. With alcohol consumption impacting testosterone levels, cutting back on alcohol may help increase testosterone naturally. As a bonus, reducing your alcohol intake may also improve your libido, preventing “whiskey dick,” and can improve sperm health, as alcohol intake may affect male fertility.

While its effect on total testosterone levels is inconclusive, vitamin D increases free testosterone and sex hormone-binding globulin. In women, testosterone contributes to libido, bone density, muscle mass, cognitive performance, and mood. Zinc helps your body build proteins, break down nutrients, and promote reproductive health. While scientists aren’t exactly sure why zinc boosts testosterone, studies have consistently shown that supplementing with zinc can lead to higher testosterone levels. There are plenty of natural, delicious foods you can incorporate into your meals that may give your testosterone levels a natural boost. These foods also make excellent dietary additions to support low T therapy, helping you optimize your results. Additional signs of low testosterone include a loss of body hair since testosterone promotes body hair growth.

TRT involves taking lab-produced testosterone as an injection, patch, tablet, or gel to increase your blood testosterone levels. The study showed that testosterone levels increased by up to 46% in 90% of participants. Moreover, the majority of the fenugreek-supplemented group experienced improvements in mood, energy, libido, and sperm count. Conditions like obesity and diabetes can also cause testosterone levels to drop, regardless of age. Testosterone deficiency is estimated to affect 39% of men over the age of 45. This condition is often treated with hormone replacement therapy.

Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity.