Many are wondering how to naturally boost testosterone secretion. And if the market provides us with various stimulants you can increase the natural secretion of testosterone.
You all probably know that testosterone is the main male sex hormone, but females also have small amounts of it.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice, and hair growth.
So, here are a few of my best tips to increase this magnificent hormone naturally:
Exercise and Lift Weights
Exercise is one of the most effective ways to boost your testosterone.
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for boosting your testosterone levels (17).
Eat Balanced Food
What you eat has a major impact on testosterone as well as other hormone levels (23).
Therefore, you must pay attention to your long-term calorie intake and diet strategy.
A diet based mainly on whole foods is best, with a healthy balance of fat, protein, and carbs. This can optimize both hormone levels and long-term health.
Minimize Stress and Cortisol Levels- Boost Your Testosterone
Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels (43, 44, 45).
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life if it’s possible.
Focus on a diet based on whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels (46, 47, 48, 49, 50).
Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins.
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% (54).
In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling (58).
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
Which Supplements Will Boost Your Testosterone?
Although the benefits of multivitamins are debated, specific vitamins and minerals may be beneficial (59).
Also, supplements like ashwagandha can have a notable impact on your testosterone.
One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count (70).
Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones (78, 79).
Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna prurient, shilajit, and Tongkat Ali.
Get Plenty of High-Quality Sleep
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels (86).
One long-term study observed that those who slept only four hours per night had borderline deficient levels (87).
Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and testosterone.
Thank you for reading, I hope I helped you! 🙂