Boost Testosterone Naturally: POW Approach for Low T in Men

Lifestyle Changes That Can Increase Testosterone Levels University of Utah Health

The goal of therapy is to get rid of symptoms of low testosterone. The treatment has been known to improve men’s sexual drive and mood. However, studies show that it may increase your risk of plaque buildup and heart disease. Make sure they know if you are at risk of any other health conditions. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. You can also boost the hormone naturally through dietary and lifestyle adjustments.

The American College of Obstetricians and Gynecologists supports testosterone therapy for treating sexual dysfunction after menopause, but the FDA hasn’t approved it. However, healthy habits doctors that treat low testosterone boost testosterone, like getting good sleep and exercising, certainly won’t hurt. Vitamin D. Your body naturally produces vitamin D when your skin is exposed to sunlight. However, people who don’t have much exposure to sunlight may be deficient in vitamin D. In a yearlong study, 65 men who took 3,300 IU of vitamin D daily increased their testosterone levels by 20% over those who didn’t. As men get older, their testosterone levels naturally decrease, which can cause undesirable symptoms for some. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels.

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This also helps prevent the most common diseases that men are most likely to die from, heart disease and cancer. Overtraining in endurance sports such as American football and weight-class wrestling and excessive exercise with calorie restriction can cause testosterone deficiency as well. Chronic stress can also negatively impact testosterone levels and libido. High stress increases cortisol, a hormone that can interfere with testosterone production. Research shows testosterone levels drop within five days of consuming alcohol. Chronic heavy drinking can lead to testicular shrinkage, hair loss, and increased estrogen levels, causing breast tissue enlargement. Onions and garlic are allies not only for general health but also for improving sexual health.

Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone. Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland.

Recreational drug abuse, though, is something you can and should avoid, especially since studies support (47) how much of a factor they can play into Low T and fertility issues. Department of Agriculture recommend having two to three servings of fish or seafood a week. The InsideTracker Ultimate + Subscription plan will tell you whether or not your total and free testosterone and SHBG are optimized and provide more personalized recommendations on how to improve them. I’m a data-driven editor with a passion for empowering individuals through clear, informative health content. My meticulous approach ensures factual accuracy, conciseness, and engaging storytelling in every piece I edit.

Some evidence suggests that men who eat more dark, leafy greens have higher testosterone levels than those who do not. I think the other thing that men should watch out for, we also see a lot of men who take Propecia, or finasteride for hair loss. And that can actually have effects on your testosterone, your sex drive, and even your fertility. So that’s another good thing to avoid if you’re concerned with that. Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you (the “normal” range is a gigantic 264 to 916 mg/dL. But, you don’t want it to get too low, either, or you’ll experience a range of symptoms, like always feeling tired or erectile dysfunction. Here are some natural ways to keep your testosterone in balance.

Supplementing with DHEA increased testosterone by 200% in middle-aged men and by about 180% in young men in a clinical trial on 16 men [120]. The following side effects have been observed in male taking anabolic steroids to increase athletic performance. Never take anabolic steroids without consulting it with your doctor and always follow your treatment plan. In male mice who were in relationships, testosterone decreased their desire for other females [53]. Women with high testosterone have a strong sense of intrasexual competitiveness, as seen in a study on 136 women [47]. Testosterone can improve protein synthesis, in combination with a minimum level of growth hormone [8]. Although the research is mixed, some studies have linked TRT to prostate cancer, breast cancer, and obstructive sleep apnea.

Topo et al, “The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats.” 2009. More research is needed on diet and testosterone, but the two appear to be linked. Research has shown that longer rest periods — of around 120 seconds — between sets are better for raising testosterone. This makes sense as the longer you give yourself to recover, the more weight you’ll be able to lift.

That’s a pretty well-known effect of testosterone, but there’s much more to the hormone than upping your jacked levels. Low testosterone—or male hypogonadism—is linked to depleted energy, low sex drive and decreased mood. With around 40 per cent of men over 45 affected, it’s a problem to keep an eye on. Foods that are high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels. These include oysters, shellfish, fatty fish, eggs, leafy greens, cocoa, and more. A 2021 study involving 30 male athletes compared testosterone levels in those given egg whites compared to those given whole eggs. After 12 weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites.