What is testosterone and how to increase testosterone? Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries.
During puberty, it is normal for boys to have increased testosterone levels and experience changes such as increased muscle size, a deeper voice, hair growth and other physical changes. Adequate levels are important throughout adulthood and into old age.
In adults, healthy levels are important for general health, disease risk, body composition and just about everything else.
Increasing your testosterone can lead to many benefits. Studies have shown that it leads to quick, substantial muscle gains and an increase in your levels of vitality. Interestingly, it also plays an important role in female health and sexual well-being.
The research shows that both men and women should maintain healthy levels of testosterone. It’s important to stay vigilant about your T levels, especially as you age.
Increasing your levels of testosterone naturally is possible through a number of scientifically-proven methods. Below are 5 ways on how to increase testosterone levels quickly:
Ways to Increase Testosterone
1. Exercise and Lift Weights
Exercise is one of the most effective ways to stay healthy and prevent many diseases, but it can also increase testosterone levels.
People who exercise on a regular basis usually have higher testosterone levels. In fact, exercise not only increases their testosterone, it also improves their fitness levels and reaction times!
Resistance training boosts testosterone levels in your body over time.
High-intensity interval training (HIIT) is one option of many, but all types of exercise should be doing you some good.
Read also: How to increase male libido
2. Eat Proteins, Fats & Carbohydrates
Dieting or overeating may have a negative effect on your testosterone levels. Eating enough protein can help maintain healthy levels and also aid in fat loss. Lower fat is associated with higher testosterone levels.
A diet consisting of high-quality carbs can also help optimize testosterone levels during resistance training.
However, experts agree that as long as you are getting sufficient healthy fats, then it would not undermine your testosterone levels or compromise your health.
A diet that consists mainly of whole foods, both fat and protein, is the best way to maximize hormone levels as well as long-term health.
3. Get some sunscreen or take a vitamin D supplement
The popularity of Vitamin D supplements is skyrocketing.
Various studies have shown that these spices may promote a healthy lifestyle, and can also work as a natural testosterone booster.
Vitamin D and calcium optimized testosterone levels in older people, which led to a lower risk of falling.
To boost testosterone levels and increase the other benefits of vitamin D, try exposing yourself to sunlight regularly or take around 3,000 IU of a vitamin D3 supplement every day.
4. Take Vitamin and Mineral Supplements
The benefits of multivitamins are hotly debated and not all can be definitively recommended. However, specific vitamins and minerals may be of benefit to the human body.
A recent study found that zinc and vitamin B supplements increase sperm quality by 74%. In addition, zinc boosts testosterone levels for athletes, is linked to fertility and can regulate the immune system.
Other studies have suggested that vitamins A, C, and E can affect your hormone levels. Still, more research is needed to determine the full impact of these interactions.
A lot of vitamins are useful for a wide range of benefits, but there is some interesting evidence for the positive effects of vitamin D and zinc supplements.
5. Get At least 7 Hour High-Quality Sleep
Getting enough sleep every night can positively impact your health. It is as important as diet and exercise. It can have a major effect on your hormone levels, too.
The perfect amount of sleep varies from person to person. One study found that sleeping only five hours per night was linked to a 15% reduction in testosterone levels.
One long-term study observed that those who slept only four hours per night had borderline deficient levels of cognitive functioning. One study showed that for every additional hour of sleep, testosterone reaches a 15% higher average level.
Although some people do fine with less sleep, research suggests 7-8 hours is optimal for health, and higher levels of testosterone.
Why Are Testosterone Levels So Important?
According to research, a man’s testosterone levels may start declining at around 25-30 years old.
Low testosterone has been linked to obesity with increased disease risk and earlier death.
These lifestyle steps should be taken to answer your how to boost testosterone levels. You’ll also be improving your health and wellbeing as a result.
Read also: Men’s healthy lifestyle tips
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- 8 Proven Ways to Increase Testosterone Levels Naturally (2022).
- Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013. doi: 10.1155/2013/571420.