Testosterone is the essential sex hormone with a chemical formula of C19H28O2. It is an anabolic steroid present in men. It is metabolized in the liver and excreted through urine. Testosterone plays an essential role in the development of sex organs i.e, Tests and ovaries. It is responsible for facial hair growth, muscle growth, deepening of the voice, and penial erection.
Testosterone is present in females also but in low quantities. An increase in testosterone levels in females can lead to a deepening of voice and facial hair growth. But, an adequate amount of testosterone is important for females also.
According to research, males should try to maintain a healthy amount of testosterone levels. Here are some amazing and scientific ways to boost your testosterone levels.
Table of Contents
1. Exercise to increase testosterone level naturally
A clinical trial was conducted to study the effect of exercise on testosterone levels of middle ages men. One hundred two males with a sedentary lifestyle were selected and randomly assigned to a group. After 12 months, the result of the study evidence that the males who exercised regularly had healthy levels of testosterone in their bodies than the males with no change in their lifestyle patterns. 1
High-intensity weight lifting exercises have a direct effect on testosterone levels. However, other forms of exercises such as yoga, calisthenics, cross-fit have similar effects.
Along with exercising, diet plays a major role to boost testosterone levels. If you want to increase your testosterone level then you must follow a healthy diet plan. Obesity has a high impact on testosterone levels and with increasing age, it increases the risk of Hypogonadism (decrease in the size of testes and penis, enlargement of the prostate, and urinary issues) and prostate cancer.
Diet should include enough amount of protein, carbs, and antioxidants2. Testosterone boosting food include; Apple, Avocados, banana, blueberries, oranges, strawberries, fish, brown rice, oats, quinoa, peanuts, kidney beans, sprouts, milk, paneer, cheese, grass-fed oil, coconut oil, extra virgin olive oil, potatoes, sweet potatoes, egg white, apple cider vinegar, honey, and dark chocolate.
Long-term stress increases the level of cortisone in the body, increased levels of cortisone in the body can lead to a decrement in testosterone levels.
According to research conducted on humans, when cortisone was administered manually within the human body, it resulted in the reduction of testosterone levels.3 Some people tend to do binge eat with an increase in stress level which could ultimately result in obesity. It is also evident that an increase in BMI leads to low testosterone levels in males4.
To manage stress levels, one must exercise regularly, try to maintain a healthy routine, avoid smoking and spend some quality time with loved ones.
Vitamin D is a very popular vitamin that is very helpful to increase testosterone levels in males and the sun is the best source. Go outside and get some sunlight to boost your hormones. If your want to consume vitamin D supplements it is also the best alternative to boost testosterone.
A study was conducted on 200 non-diabetic males to check the effect of vitamin D supplements. 200 males overweight males undergoing weight reduction were given vitamin D supplements for 12 months. The results proved that Vitamin D can help to increase testosterone levels.5
Before taking any vitamin please consult your physician.
Studies have suggested that Zinc, Vitamin D, B, A, C has a significant role in increasing testosterone levels. Zinc is known to boost stamina, sexual performance, and sperm quality.6
Many herbs such as ashwagandha, ginger extract, horny goat weed, Mucuna pruriens, shilajit and tongkat ali are proven to boost testosterone levels.
Taking these supplements along with a healthy diet and exercise can increase libido and reduce the risk of erectile dysfunction, nightfall, prostate cancer, and infertility.
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