How can i naturally increase my testosterone levels

Zinc is an essential mineral for hormone health. Zinc enables the body to produce testosterone and promotes healthy sperm quality Testosterone follows a circadian rhythm.

Because of this rhythm, healthy T levels are dependent upon adequate and consistent sleep. In fact, just one week of restricted sleep has been shown to cause hormonal imbalance in men High exposure to estrogen-like compounds may also affect hormone levels. Things like BPA, PFCs, and other toxins are endocrine disruptors, which mean they can change the way your hormones function, including testosterone.

Estrogen, both endogenous inside the body and exogenous outside the body in excess, can shut down testosterone production at the level of the brain. As you work on lifestyle changes to boost testosterone, you can also try these natural testosterone-boosting supplements. Changes in diet and lifestyle have proven effective in raising testosterone in many men, but there also may be some holistic supplements that can aid this process and support healthy hormone production.

Testosterone is a crucial component of hormonal wellness and overall health for both men and women, but it decreases with age, lifestyle, and dietary factors. Low testosterone or Low T is also associated with: Erectile dysfunction Fatigue Reduced muscle mass Increased body fat Feeling irritable, or even depressed Changes in sleep habits "It's completely natural for testosterone levels to decrease over time.

Starke offers the following tips: 1. Improve your diet Adopting and maintaining a healthy diet benefits your testosterone levels in two primary ways: Promotes weight loss and a healthy weight Reduces the chance of blood sugar spikes "Men who are obese are much more likely to have low levels of testosterone. But why make time for both cardio and strength training? Get plenty of sleep It's a tale as old as time. Sleep matters. Yes, guys, you need your beauty rest, too. Take steps to reduce stress Like sleep, stress affects your entire well-being — including your testosterone levels.

Address any underlying medical conditions "I think something many men may not realize is that low testosterone is rarely a phenomenon on its own. We've already discussed that obesity can contribute to low testosterone, but so can other common health conditions, including: Type 2 diabetes Obstructive sleep apnea Metabolic syndrome "Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you've received, like chemotherapy and radiation," adds Dr.

Next Steps: Learn about Houston Methodist's Men's Health Center , which offers comprehensive, confidential care for men experiencing low testosterone and other common health issues. Research has long shown that eating well is essential to maintaining testosterone levels and overall health.

According to one report in the Journal of Neuroinflammation , low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function. Additional research showed overeating and yo-yo dieting disrupted hormone levels. This effect is most evident in athletes and people who are very active. The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates , and proteins. Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimal long-term health.

Research has shown that men who carry more weight have lower levels of testosterone. One study in the journal Clinical Endocrinology reported that some obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight. A study in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they will have. Another study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels.

However, it is a good idea not to overdo it, as higher levels of exercise may cause low testosterone. In fact, the same study found that long-distance runners may experience low testosterone levels.

The researchers speculated that this might be due to inadequate energy and improper nutrition. Long-term and chronic stress is dangerous and can lead to many issues in the body. Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism. Elevated cortisol negatively impacts testosterone. One study found that stressful events contributed to erratic changes to testosterone levels in males.

In the 2 months before their final exams, 58 male and female medical students filled in questionnaires and gave saliva samples while under exam stress.

The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels. The researchers suggest the stress response in the male study participants resulted in aggression, emotional inhibition, and rumination, and this could explain the differences in the sexes.

One study published in the Journal of Hormone and Metabolic Research found that taking vitamin D supplements might correct a deficiency and even contribute to increased testosterone levels.

Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed. Constant dieting or overeating may disrupt your testosterone levels 26 , 27 , 28 , 29 , Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone 28 , 31 , Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training 22 , However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health 25 , 34 , 35 , 36 , 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. Try to eat balanced amounts of carbs, fat and protein. Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol 38 , 39 , Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down 40 , 41 , 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 , For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life. 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 , Research has shown that it has various health benefits, and may also work as a natural testosterone booster 51 , 52 , 53 , 54 , Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels 56 , In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3, IU of a vitamin D3 supplement daily.

Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D. Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial Zinc also boosts testosterone in athletes and those who are deficient in zinc 60 , 61 , Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed 25 , 63 , 64 ,