Testosterone Pills: Uses & Side Effects

Lifestyle strategies to help prevent natural age-related decline in testosterone

However, it is important to note this is still an emerging area of study. It is important to note that zinc and copper compete for absorption. Take care when choosing supplements to avoid consuming too much of either mineral. Zinc is essential for reproductive health, and oysters contain more zinc per serving than any other food.

Sleeping better also helps energize you during the day so that weight loss is easier. Testosterone levels increase as you sleep, which may explain why men who are chronically sleep deprived can have lower levels of testosterone. One study examined the testosterone levels in young, healthy men after they slept eight to 10 hours for a series of nights and then restricted sleep to five hours per night for eight nights. Overall, the men’s testosterone levels decreased 10%-15% after the eight days of restricted sleep. Specific foods cannot increase circulating testosterone levels. This is because the levels of testosterone in the body are tightly controlled by the hypothalamus and pituitary glands.

Combined with a good diet and enough sleep—which also helps crush cortisol—and you may well be able to boost testosterone without pharmaceutical intervention. “Weight loss through a combination of a healthy diet and regular exercise is a crucial strategy for addressing low testosterone in overweight or obese individuals,” explains Aston. “Shedding excess body fat can alleviate the estrogen dominance resulting from fat tissue, improve insulin sensitivity, reduce inflammation, and help rebalance hormonal levels,” she says. One of the most important nutrients that can help boost testosterone levels is vitamin D3. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. Eating good-quality protein sources also promotes satiety and helps prevent overeating. Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight.

Low T can feel debilitating, especially for otherwise healthy men. But by combining various natural ways to increase testosterone production and working closely with your healthcare provider, it’s often possible to get your levels back up to normal. If you have low testosterone (known medically as hypogonadism), including these 13 foods may bring testosterone levels closer to where they should be for your age and sex. Avoiding alcohol and cigarettes, exercising, and getting ample sleep will further enhance the testosterone-boosting effects of these foods. If you’re experiencing any symptoms of low testosterone, see your doctor.

He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum. 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. “Very low-fat diets can be problematic. Fats, especially those from whole food sources, provide cholesterol, a crucial building block for hormone production,” Reeder said. Beyond the benefits of zinc, oysters and other shellfish’s antioxidant effect may boost testosterone by increasing the efficiency of the Leydig cells, the primary source of testosterone. According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes.

However, scientists caution there isn’t enough information to determine the safety of regular testosterone supplementation. In the last 100 years, life expectancy for men has increased by 65 percent, according to the Centers for Disease Control and Prevention (CDC). Liu et al, “Sleep, testosterone and cortisol balance, and ageing men.” 2022. 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. Men aren’t the only ones who may benefit from testosterone boosters.

This condition is often treated with hormone replacement therapy. In addition to adopting a healthy diet and including these foods and herbs, making lifestyle changes can also naturally support healthy testosterone levels. White button mushrooms (Agaricus bisporus) block the production of an enzyme called aromatase. This enzyme converts testosterone to the female sex hormone estrogen.

Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. However, low testosterone in men has especially become a major health issue today.

Sleep is absolutely vital for ensuring the process of healthy bodily functions. It aids memory consolidation, heals wounds, and regulates hormone production. This is the case for testosterone, which peaks during REM (rapid-eye-movement) sleep. One study linked sleep deprivation to lower levels of max testosterone review (anthese.fr) and these findings were replicated when observing healthy, young men. Another study demonstrated that testosterone increases during sleep, and decreases while awake. Exercise is frequently celebrated for its many health benefits.

For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. Sleep quality may also have major effects on your testosterone levels. A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone. Although the potential benefits of multivitamins are hotly debated, certain supplements may be useful for supporting healthy testosterone levels. Consuming healthy fats may also help support testosterone levels and hormone balance. Some research shows that a low-fat diet could decrease testosterone levels.