Smart Ways to Support Healthy Testosterone Levels

With age, testosterone levels naturally diminish. Although testosterone therapy presents one option, it does not come without its disadvantages. Older men who are on testosterone therapy may be at greater risk of developing cardiac problems.

Natural testosterone boosters may be a better option. A lot of these products make dubious claims, but there’s not enough research to validate them.

Before you buy a testosterone supplement, find out more about what testosterone does and the benefits and risks associated with testosterone products.

Testosterone’s Role in Men

Testosterone, the main sex hormone for men, is responsible for a wide range of effects in the body, including:

• Sperm production
• Libido
• Size and strength of the muscles
• Deepening voice during puberty
• Bone strength and growth
• Facial and body hair growth
• Penile and testicular development
• May be connected with hair loss

There may still be other important roles that testosterone may play in male health that we aren’t yet aware of. Determining your ideal testosterone level can be difficult. Different levels can change over time, even within a single day.

Although testosterone levels decline with age, it happens very gradually. The annual decline in testosterone is between 1% and 2%.

For one out of three men over the age of 45, lower testosterone levels may be a problem. Insufficient amounts of testosterone can lead to the following symptoms:

• Decrease in muscle mass
• Gynecomastia (man boobs)
• Mood swings
• Depression
• Problems with mental focus
• Hair loss
• Hot flashes
• Lower sex drive
• Erectile dysfunction

Can Supplements Boost Testosterone?

Many supplements claim to boost testosterone levels, but the results can vary. Some of these supplements include:

D-Aspartic Acid

D-Aspartic Acid is a naturally-occurring amino acid. Recent research has shown that it can increase levels of luteinizing and follicle-stimulating hormones. These hormones may be used to stimulate the body’s release of testosterone.

But a later study found that testosterone levels were not affected by 3 grams of D-aspartic acid, and testosterone levels were actually lower after taking 6 grams.

Zinc

Zinc is crucial mineral necessary for healthy body function. Low testosterone levels have been tied to zinc deficiency, and taking zinc could increase the production of testosterone in the testes. Zinc supplementation over a long period may increase testosterone levels.

Magnesium

Magnesium supplementation has been shown to increase both free and total levels of testosterone. This supplement may be beneficial for athletes as well as sedentary individuals.

Remember that exercise has been associated with higher testosterone levels.

Vitamin D

Vitamin D is naturally produced by our bodies when our skin is exposed to sunlight. That said, individuals who don’t get much sunlight exposure may be vitamin D deficient.

In one12-month study, men who took 3300 IU of vitamin D every day saw a 20% increase in testosterone compared to those who didn’t.

Additional Ways to Naturally Boost Testosterone

Supplementation isn’t the only way to naturally increase testosterone levels. There are many lifestyle changes you can make that can increase your testosterone levels and improve your overall health.

Exercise

Your testosterone can be increased by exercising. Weightlifting and high intensity interval training (HIIT) are the best ways to increase testosterone. The best form of exercise to increase testosterone levels is to lift heavy weights.

The body produces testosterone when it builds muscle mass. However, activities like running marathons or cycling for long periods of time can actually decrease testosterone levels.

Watch your weight

Low testosterone levels are directly related to obesity, and you are four times more likely than other men to get testosterone replacement if you are obese. For every 10 years you age, you chances for having low testosterone levels increases by 36% — however, a 4-inch increase in your waist size could increase your chances by as much as 75%!

Sleep well

Getting good sleep is vital for your health. Not getting enough good-quality sleep can lead to a decrease in your natural testosterone production. It can result in weight gain as well, which can decrease testosterone production even more.

Minimize stress levels

Stress can increase your levels of cortisol, which is a stress hormone. Your testosterone will decrease if your cortisol levels are high. You may also tend to overeat if your cortisol levels are higher. This can lead to an increase in weight and a further decrease in testosterone.

Obviously, stress can have a number of negative effects on your testosterone levels. You can naturally increase your testosterone by finding positive ways to manage stress.