Testosterone is often mistakenly perceived as a “purely” male hormone; however, it is important for the health of both men and women. In men’s bodies, it is responsible for the development of male characteristics, among which the most important in bodybuilding is muscle mass.
Sports pharmacology offers a variety of chemical substances, artificial analogs of testosterone, to increase its levels in the blood and stimulate muscle growth – the well-known anabolic steroids. We will discuss how to naturally boost testosterone levels in men (and women) and review 7 natural products and 5 lifestyle habits that can truly stimulate testosterone production.
Main thoughts:
Vitamin D and zinc are two key micronutrients necessary for the natural production of testosterone
During stress, the hormone cortisol is released, which suppresses the action of testosterone
Causes of low testosterone
The decrease in natural testosterone levels in the body can occur for several reasons.
1 Age
As the body ages, there is a decline in the natural rates of testosterone and other hormone production in both men and women.
2 Medications and herbicides
Low testosterone can also be caused by the use of certain medications (for example, those that lower blood cholesterol levels) and herbicides, which are used in modern agriculture to combat weeds (for example, Roundup) (1,2).
Low testosterone may be a cause of age-related changes, as well as a result of taking certain medications and exposure to herbicides – chemicals used to combat weeds in agriculture.
Important: Low testosterone in men can lead to an increase in prostate size, hair loss, and certain types of cancer.
In women, overall, the natural level of testosterone is lower throughout life; their bodies are more sensitive to this hormone, and health is determined by the balance between three hormones: estrogen, progesterone, and testosterone.
In the case of an imbalance, which occurs when women, for example, use hormone replacement therapy during menopause, according to one theory, the rate of breast cancer development, characteristic of women of this age, may increase 3.
Testosterone plays a key role in the natural production of estrogen (the female sex hormone), helps maintain bone and muscle mass, and contributes to the preservation of libido (sexual function) 4.
Athletes, both professionals and amateurs, often introduce additional doses of testosterone in the form of anabolic steroids to stimulate muscle mass growth.
The use of steroids is becoming increasingly popular, as it indeed provokes explosive muscle mass growth, but it is associated with serious risks of health harm and side effects.
With the help of natural products, which will be discussed below, it is possible to increase the natural level of testosterone, improving overall health. At the same time, the likelihood of imbalance in the finely tuned hormonal system of the body is minimized.
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Symptoms of low testosterone in men and women
Normal testosterone levels provide benefits to both men’s and women’s bodies.
As noted above, in men, testosterone is responsible for the manifestation of primary and secondary male sexual characteristics, among which is increased muscle mass growth.
Despite being perceived by most as a purely “male hormone,” testosterone also works wonders in women’s bodies, providing: maintenance of “lean” muscle mass, a sense of well-being, sexual desire, and sexual pleasure 15.
– Where is testosterone produced?
In men, testosterone is produced in the testes, while in women, it is produced in the ovaries and adrenal glands.
– What are the symptoms of testosterone deficiency?
Symptoms of low testosterone levels in men and women 16:
- lethargy
- fatigue
- high blood pressure
- decreased muscle strength and performance
- low sexual desire
- lack of sexual sensitivity
- weak orgasm or absence of orgasm
- loss of muscle mass and increase in fat reserves
- increased risk of cardiovascular diseases
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How to increase testosterone: key micronutrients
Several different nutrients are involved in the synthesis of testosterone. Among them are vitamin D3 and zinc, which are often consumed in insufficient amounts, leading to deficiency.
Zinc is an important mineral that is naturally found in some foods. Zinc deficiency is accompanied by a wide range of symptoms, as it is involved in many vital processes in the body 5,6.
Vitamin D and zinc are two key micronutrients necessary for the natural production of testosterone
Vitamin D is produced when exposed to sunlight (on unprotected areas of the skin). In climates where there is little sun, the risk of developing a deficiency of this vitamin is very high.
To ensure the body has enough vitamin D, it is not necessary to spend hours sunbathing, but regular sun exposure is vital.
Stress is a natural killer of testosterone. In a state of stress, the adrenal glands release the hormone cortisol, which suppresses the action of testosterone. In this case, even if your natural testosterone level is high, its effectiveness will be significantly reduced. Avoid stressful situations 7!
During stress, the hormone cortisol is released, which suppresses the action of testosterone
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What about anabolic steroids… for increasing testosterone?
Testosterone is critically important for overall health, strength, sexuality, and even well-being.
Important
However, despite the aforementioned trend among athletes and ordinary people to manage its level in the body by introducing synthetic analogs of testosterone – anabolic steroids – scientists do not recommend and warn against their use.
In some medical cases, when natural mechanisms for increasing testosterone levels have been exhausted, and there is a genuine need, a doctor may recommend the use of artificial analogs, but only under careful supervision.
When a person self-administers a dose of testosterone, they are managing the level of only one hormone in the body, forgetting (or not knowing) that the balance of hormones is important for maintaining health. When the body produces testosterone naturally, it appropriately adjusts the levels of other hormones, ensuring health. This is of colossal importance.
It is this balance that reduces the likelihood of serious side effects.
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Scientists warn against the use of anabolic steroids to stimulate testosterone levels, as this disrupts hormonal balance, leading to side effects and health problems.
7 natural products that boost testosterone
While there are several ways to naturally increase testosterone levels, the synthesis of this hormone itself is determined by the availability of building materials, the sources of which are the products listed below. Be sure to include them in your diet.
1 Pomegranate
This red fruit with an “explosive” name has been used in medicine for many centuries. It contains large amounts of antioxidants, vitamins A, C, E, and iron. According to researchers, one glass of pomegranate juice a day can raise testosterone levels by 16-30%, increase libido, and improve mood 8,9.
Although most studies and recommendations focus on pomegranate juice, it is better to consume the whole fruit (including the seeds). This not only adds fiber to your diet but also protects you from excessive consumption of fructose and sucrose, which are often added in large amounts to juices.
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2 Olive oil
Extra virgin olive oil is a powerful natural testosterone booster. In one experiment, participants who consumed olive oil daily experienced an increase in testosterone levels of 17 to 19% over a three-week period 10.
3 Oysters
For a long time, oysters have been considered a food that enhances libido (sexual function). It turns out that this is due to their high zinc content: consuming them increases testosterone levels -> libido -> sperm production.
Along with oysters, zinc is also found in large amounts in sardines, anchovies, cashews, and salmon. Raw pumpkin seeds are another excellent source of zinc, but they should be consumed in limited quantities: no more than one tablespoon per day.
4 Coconut
To produce most hormones, including testosterone, healthy saturated fats are necessary. Coconut is a wonderful source of these fats.
5 Cruciferous vegetables
Broccoli and cauliflower help in eliminating excess estrogen from the male body, increasing the amount of testosterone per cell. Research indicates that the substance indole-3-carbinol, found in cruciferous vegetables, can reduce estrogen levels by up to 50% 11,12.
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6 Whey protein
When consuming whey protein, regardless of its source (sports protein or ricotta cheese), the production of cortisol by the adrenal glands decreases (see above) and the effectiveness of testosterone action increases. Whey protein also stimulates the production of testosterone itself.
In a notable study by Finnish researchers, participants consumed 15 g of whey protein isolate before and after strength exercises. Muscle biopsy showed an increase in testosterone levels of up to 25% and maintenance for 48 hours 13.
Important: Although protein is important for testosterone production, excessive doses can lead to the opposite effect.
Important
A vegetarian diet leads to a decrease in the natural production of testosterone by about 14%. However, this should not be taken as a signal for uncontrolled consumption of animal protein: excessive intake can lead to the development of chronic diseases such as cancer and even accelerate the aging process.
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From a health perspective, scientists recommend limiting protein intake to 1 g per kilogram of body weight (for those who do not engage in sports). See How to take protein for muscle growth?
7 Garlic
This amazing plant does NOT contain the necessary nutrients for testosterone production; however, it has made the list of natural testosterone boosters due to the allicin it contains – a compound that lowers cortisol levels in the body. As mentioned above, this allows the body to use testosterone more effectively and efficiently 14.
Recommendations from scientists on how to naturally increase testosterone
Start by adjusting your daily menu to include the specified products to ensure enough building materials for testosterone production. The following five strategies will further enhance the effect and balance hormone levels:
1 Lose weight
Losing a few kilograms leads to a significant increase in testosterone levels.
The effect of increased testosterone levels during weight loss was demonstrated in one experiment involving middle-aged men with excess weight and diabetes risk 17.
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2 Physical exercise
Research indicates that testosterone levels increase after exercise for a period ranging from 15 minutes to an hour 18, depending on age, type of exercise, fitness level, weight, and time of day.
The most effective methods for sustainably increasing testosterone and growth hormone levels over a long period are high-intensity exercises in combination with intermittent fasting 19-21 (materials will be available on our website soon, subscribe to the newsletter at the bottom of the page, and we will notify you).
3 Optimize your intake of zinc and vitamin D
Important: As mentioned above, these two micronutrients are directly involved in testosterone production. Statistics indicate that zinc deficiency is a global issue, and vitamin D deficiency is very common among people of all ages.
Are you sure you are not at risk?
Based on assessments of healthy individuals living in sunny climates, the optimal concentration of vitamin D in the blood for health is 50-70 ng/ml.
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4 Don’t stress
In a state of stress, the adrenal glands produce cortisol. In an emergency, this can save your life. However, in a chronic state, cortisol reduces the effectiveness of testosterone.
There are many techniques for managing emotional states. For example, physical exercise, yoga, adequate sleep, and relaxation techniques. Find what works best for you.
5 Reduce sugar and carbohydrate intake
Sugar and fast carbohydrates lead to a sharp increase in blood sugar levels, and thus insulin, whose function is to utilize glucose.
Important: Research indicates that high insulin levels reduce testosterone levels. In one experiment, the consumption of a glucose (sugar) solution by men led to a decrease in circulating testosterone levels in their blood by as much as 25%! Even two hours later, testosterone levels remained significantly lower than before the experiment 22.
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