ATTENTION MEN: Raise Your Testosterone Naturally
Low Testosterone and Erectile Dysfunction have become more common over the last 30 years. TESTOSTERONE LEVELS ARE HALF what they used to be. Certain environmental toxins contribute to this. Fortunately, there are simple lifestyle hacks we can make and some supplements we can take which may help improve our sexual health.
Studies show that successful and satisfying relationships can lengthen lifespan, making a healthy sex life crucial for both men and their partner. However, low testosterone is a common reason many men needlessly suffer.
Unfortunately, many men aren’t in the best of health and frequently struggle with having meaningful sexual relationships. There are numerous causes for this. First, chronic illnesses have a negative impact on hormone levels and sexual function.
Low testosterone is frequently found in people with diabetes, overweight, obesity, high blood pressure, high cholesterol, and heart disease, who then experience erectile dysfunction, or ED as it is commonly known. According to certain research, erectile dysfunction, or ED, can signal heart problems many years before any symptoms manifest.
Common drugs that doctors prescribe to manage chronic illnesses might also cause erectile dysfunction issues. Do not stop your medications unless advised to do so by your physician. While many medications can contribute, here are some of the most common:
• Cholesterol lowering drugs (atorvastatin, simvastatin, lovastatin, and others)
• Blood pressure lowering drugs (carvedilol, atenolol, lisinopril, amlodipine, benazepril and many others)
• Diabetes medications (glipizide, insulin and pioglitazone)
• Antidepressants (including fluoxetine, duloxetine, paroxetine, and others)
Changes in Lifestyle
Sedentary lifestyles and inactivity put people at higher risk for low testosterone and erectile dysfunction as well as diabetes and heart disease. Regular exercise and moderate activity is beneficial for vascular health and can aid in improving blood flow to the heart, brain, and other vital organs.
An essential first step in improving hormones and easing ED symptoms is daily physical activity and weight loss in overweight and obese people.
According to a 2003 study, men who are overweight and have a body mass index (BMI) of 28.7 or above are 30% more likely to experience erectile dysfunction than men whose BMI is less than 25, which is considered to be normal weight. These men also have lower testosterone levels than more physically active men.
“Lifestyle changes are related with improvement in sexual function in about one third of obese men with erectile dysfunction at baseline,” according to a 2004 study published in the Journal of the American Medical Association. Studies have also shown that routine exercise, including weight lifting, can increase one’s testosterone level.
The main objective for anyone looking to enhance their overall sexual health should be achieving their ideal weight. To accomplish this, many people consume a Paleo diet, vegetarian diet, or keto diet, all which can help one get to their optimal weight. No matter what diet one chooses- eliminating sugar and processed foods is needed.
Low testosterone levels are one of the main causes of erectile dysfunction in many men. According to studies, testosterone levels in males have been falling globally over the past few decades. There are several causes for this, but many place the blame on the development of plastics and other chemicals, which can function as hormone disruptors and reduce testosterone levels. Additionally, obesity lowers testosterone levels in males, partly because testosterone is converted to estrogen by fat tissue. As mentioned earlier- chronic disease also contributes.
To enhance testosterone levels in males, it is essential to reduce body fat and eliminate food and environmental toxins from one’s daily routine. I also advise staying away from EDCs Endocrine Disrupting Chemicals), which are discussed in more detail in Anthony Jay’s book Estrogeneration. He talks about the following chemicals which negatively affect our hormones:
• Atrazine — a common herbicide
• Triclosan -was in soaps but banned around 2015
• BP & 4-MBC — found in most many sunscreen lotions and hand soap
• Red dye number 3 & 40 — Food color founds in processed foods (ie Doritos) and some red beverages
• Parabens — found in fragrances and many hand soaps
• Phthalates — founds in plastics
• BPA (Bisphenol-A) and BPS (Bisphenol-S)- Many plastic containers now say BPA free but they may or may not contain BPS.
I also recommend organic fruits and vegetables if possible. Familiarize yourself with the Clean 13 and Dirty Dozen, a list compiled by the Environmental Working Group.
Sometimes however, lifestyle changes are not enough. For this reason, many will seek medications or supplements to help boost libido and testosterone levels. At times, they can be appropriate.
Medical Therapy
For males with low testosterone levels, your doctor may recommend testosterone replacement therapy. The underlying causes of low testosterone, however, are rarely addressed. Doctors far too rarely advise dietary and lifestyle modifications that could help one address the root of the issue. They concentrate on drugs instead.
When I treat a patient who has low testosterone, I talk to them about food and weight loss and assess their motivation for beginning a weight-lifting regimen. I won’t advise testosterone replacement if they are not committed to making these changes.
In general, doctors frequently recommend replacement when a patient’s testosterone levels is low or at least low for one’s age. There are numerous ways to take this medication, including weekly testosterone injections, topical lotions, or pellets that are implanted. While initially they may be beneficial, if the underlying problem is not resolved, the advantages won’t last long. It is crucial to modify your way of living.
Pharmaceutical companies have also created drugs designed expressly to treat erectile dysfunction. They consist of tadalafil (Cialis) and sildenafil (Viagra). Many people can benefit from these meds, which is why I prescribe them when appropriate. However, improving your baseline health is key.
The main objective for both the patient and the doctor should be to identify the cause of the issue and restore balance and wellness. It is crucial to remember that erectile dysfunction in men is not always caused by low testosterone; other factors like poor vascular health or endothelial dysfunction can also play a significant role. The psychological aspect of sexual performance is also very important.
There may also be a non-pharmaceutical option for those who prefer to work on their food and lifestyle.
The typical supplements listed below can help with low testosterone and decreased libido. Again, it’s crucial to understand that one must focus on leading a better lifestyle overall. While some people may benefit from supplements, you shouldn’t expect a pill to magically solve all of your problems.
L-Arginine
L-arginine, an amino acid that serves as a precursor to nitric oxide and so helps to maintain healthy blood flow, is essential for blood circulation throughout the body. This amino acid has been shown in a 2014 study to be beneficial for erectile dysfunction, vascular disease, and angina.
At comparison to men who took a placebo, a 1999 double-blind, placebo-controlled trial found that L-arginine helped reduce the symptoms of erectile dysfunction when taken in levels up to 5,000 mg per day. However, a 1999 study published in Urologia Internationalis found that daily doses of 1,500 mg were ineffective.
A 2015 study found that combining L-arginine with the dietary supplement Pycnogenol (see below) enhanced sperm quality and erectile performance. Similar results were found in a 2015 study published in The British Medical Journal when Pycnogenol and L-arginine were administered together.
L-Citrulline
An amino acid that helps healthy blood vessels is l-citrulline. According to a 2017 study, males with erectile dysfunction exhibited decreased blood levels of both this amino acid and L-arginine. According to a 2015 study, supplementing with L-citrulline, L-arginine, and Pycnogenol could benefit men who struggle with erectile dysfunction.
Ashwagandha (Withania somnifera)
Ashwagandha is an adaptogenic plant that can help with issues with libido and chronic exhaustion. Ashwagandha is widely used in Ayurvedic medicine and is a native of Asia, notably India and parts of China. It has been used for thousands of years.
In a 2015 study, 57 males received ashwagandha or a placebo for eight weeks, and their testosterone levels were checked before and after the experiment. The same amount of time was spent on resistance training for the guys. Comparing individuals who took the herb to those who took a placebo, the results showed that those who took the herb had higher testosterone levels.
Maca Root
The adaptogenic herb maca root (Lepidium meyenii), which grows at elevations of 13,000 to 16,000 feet (4000–5000 m) above sea level, is grown in the Andes Mountains of South America. Maca, a traditional remedy used by the Incas, was largely utilized to increase libido and fertility while having many other medicinal uses as well. Many believed it to be aphrodisiac.
Maca root can increase sperm count and motility, according to studies in men. Men who took maca root exhibited increased sexual desire compared to those who received a placebo tablet, according to a double-blind, placebo-controlled study published in Andrologia in 2002. Men with mild erectile dysfunction demonstrated improvements in sexual performance, according to a 2009 study published in Andrologia.
Chinese and Korean ginseng is known as Panax.
Many medical disorders are treated with panax ginseng. This plant has its roots in Korea and has been in use for more than 2,000 years. Panax ginseng is distinct and shouldn’t be confused with other well-known ginsengs like American or Siberian ginseng. It is also produced in parts of China and Siberia. Other names for Panax ginseng include Asian, Chinese, and Korean Red ginseng.
Beginning in the 1990s, scientific research demonstrating ginseng’s efficacy began to surface. According to a 1995 study, ginseng may be beneficial for treating erectile dysfunction. A 2007 study also suggested that Korean ginseng might be a good alternative for treating erectile dysfunction, while a 2008 study noted that although ginseng seemed to work well for treating erectile dysfunction, further high-quality research was required.
Pycnogenol (Pine Bark Extract) (Pine Bark Extract)
Pine bark extract is a strong antioxidant that was first utilized as a medicinal herb by Native Americans in North America and Asia. In order to treat scurvy, a disorder brought on by inadequate vitamin C intake, French explorer Jacques Cartier, who claimed Canada for France, is said to have employed pine bark extract in 1535.
While French maritime pine bark extract, often known as Pycnogenol®, is a patented combination of this potent nutrient, pine bark extract (Pinus masonianna from Asia) is one of the most widely used formulations.
In combination with the dietary supplement L-arginine, pine bark extract (Pycnogenol), according to a 2015 study, helped enhance erectile performance and sperm quality. A different 2015 study revealed Pycnogenol also assisted in the treatment of erectile dysfunction when combined with L-arginine and L-citrulline.
Ali Tongkat (Eurycoma longifoli)
Southeast Asia is the original home of tongkat ali, sometimes referred to as Malaysian ginseng. According to a 2013 study, tongkat ali, when taken daily in doses of 200 mg, can lower the stress hormone cortisol while raising testosterone levels by 37%.
A different 2012 study published in Andrologia found that males with low testosterone levels might raise their testosterone levels by 200 mg per day. According to a 2017 study published in the Chinese Journal of Natural Medicines, tongkat may also help with sperm quality and quantity in addition to enhancing male libido.
Tribulis Terrestis
An herbal plant called Tribulis is native to both Asia and Europe. For thousands of years, this herb has been utilized in both Traditional Chinese Medicine (TCM) and Ayurvedic medicine to support healthy male libido and erections. According to a 2012 study published in The Journal of Sexual Medicine, Tribulis terrestis may be beneficial for people with erectile dysfunction. Some research has revealed that this plant may raise testosterone levels, however other research indicates that Tribulus increases the release of the gas nitrous oxide (NO).
Disclosure : I have included affiliate links to iherb.com which is where I purchase my supplements. I also write blog articles for iherb.com. The opinions in this article are my own. Clicking the links will allow readers to get a discount on supplements should they choose.
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