Testosterone is the most fundamental male sex hormone. Its levels in the body need to be maintained at health levels. This is because testosterone plays vital role in the making of the male physique and affects the sex life, body energy among many other functions. However, the testosterone levels in the body are not constant. The levels changes as one progress with age. The levels of testosterone are at peak when one is at the adolescent stage. This is evident through can the changes one experiences at this stage of growth. The voice breaks, hair starts to grow on other parts of the body, shoulders broaden and many other masculine features develop.
The testosterone levels are measured in nanograms per deciliter (ng/dL). The levels of testosterone deemed as healthy levels in males is said to be between 280 to 1,100 ng/dL. On the other hand, the normal levels of testosterone vary with age. The table below contains a summary of different testosterone levels at different ages.
|Age (Years)||Average total testosterone (ng/dL)||Normal total testosterone (ng/Dl)|
|30-40||219 to 1009||600 to 675|
|40-50||201 to 993||500 to 550t|
|50-60||170 to 918||400 to 450t|
|60+||156 to 700||300 to 350|
For men below age 30
|Age||T levels (ng/dL)|
|0-5 Months||75- 400|
|6 months to 9 Years||<7 -20|
|10-11 Years||<7 -130|
|12-13 Years||<7 -800|
|14 Years||<7 -1,200|
|15-16 Years||1,00 -1,200|
|17-18 Years||3,000 – 1,200|
|19+ Years||240- 950|
|Average adult male||240 – 950t|
To redeem the natural testosterone levels back to the normal state, one has to take testosterone boosters. One can use the artificial testosterone supplements, testosterone replacement therapy or using natural testosterone boosters. In the recent past, many people’s faith about the safety of the artificial testosterone supplements has been eroded. This is because the benefits branded with the testosterone boosters may not achieved and others suffer severe side effects. The many advantages associated with their use seems to be a way to hype people to buy from them. In other words, one would say the companies are defrauding money from customers by giving them false hopes.
The use of the natural testosterone boosting methods has risen in the recent past. Many people have become conscious about the effects of low testosterone levels. The natural testosterone boosting methods are deemed safe as they rarely have side effects and are effective when used as recommended. Here are some natural testosterone boosting methods;
14 natural testosterone boosters
|Taking more healthy fat||Consume more vitamin D|
|Get quality sleep||Use of spinach and garlic|
|Heavy weight training with interval training||Stress reduction|
|Intermittent fasting||Liver detoxification|
|Cut away sugar in your meals||Having quality sleep|
|Reducing weight||Taking more zinc|
|Taking cold showers||Use of Ashwagandha|
This kind of fasting where one chooses to eat food at specific times and choose not to for the longer hours of the day. Research has proven that this kind of fasting causes testosterone levels to shoot by considerable percentages. It is said to be 200% and at times goes to 400%. Virginia medical school conducted a rather interesting research, where they observed the levels shoot by 2,000% in men who took no calorie for 24 hours. Practicing this causes your body organs to rest. It is also very helpful to the liver. The liver plays are hormone balancing role. A healthy liver will restore normal testosterone levels.
Heavy Weight and Interval Training
Testosterone levels can be enhanced naturally by having resistance training such as weight training and high intensity interval training. You need to attend a gym session, 3 days a week and take heavy weight lifting routines. You could do 3-6 reps of lifting exercise that tone the quadriceps, hamstrings, back, shoulders and chest. These exercises make the most use of your muscles. This should be done for 30 minutes on the minimum to an hour.
Combining the heavy weight training with interval training like the burst training increases the human growth hormone (HGH). Human growth hormone is a well-known testosterone booster. Research reveals the burst training also helps in maintaining the T levels and helps in reducing the unwanted body fat 3-9 times. This causes the heart resting rate to decrease hence normal blood pressure and enhanced blood circulation. The body gets detoxified too as the exercises trigger the lymphatic system.
Increasing the intake of zinc
Zinc is a mineral that has dominated the testosterone boosters manufacturing industry. Zinc is one of the raw materials the body uses to make testosterone. Consequently, adding more zinc in YOUR diet results to a significant improvement in the testosterone levels. Research has also proven time and again that reducing zinc’s composition in your diet causes a big decline in testosterone count. Interestingly, research by the National Health and Nutrition Examination further demonstrates that 45% of adults over age 60 have lower zinc intakes. This sounds scary since this is the age where testosterone levels reduce to minimum levels. Zinc intake should, therefore, be more.
Zinc can be obtained from foods like meat, fish, raw milk, raw cheese, beans and yoghurt made from raw milk among many others. However, one cannot derive the required zinc from the vegetables as well as meat. This is because the farming methods practiced nowadays are dependent on inorganic fertilizers and pesticides. These chemicals kill the soil’s mineral nutrients. Plants growing on the soil lack of the important mineral too. Additionally, the way we prepare our foods is also another hindrance from getting the right amount of zinc. Mant people overcook their food, therefore reducing the mineral nutrients level significantly.
Researchers recommend a daily intake of zinc of less than 40 mg. Taking higher dosages can result in negative side effects. Commonly, large doses of zinc will inhibit the body from absorbing other nutrients such as coper. You may also end up experiencing nausea.
Reducing body weight
If one is overweight, reducing the excess weight should increase your testosterone levels. Endocrine Society demonstrated in their 2012 research, that overweight men have low testosterone levels.
In the process of reducing weight, you need to work out hard and eat healthy. High levels of self-discipline are required if you are to achieve any goals. You should limit the sugar intake in your diet, fructose to be precise. This is the major cause of obesity. Fructose is majorly found in processed foods, processed fruit juice and processed sweeteners like agave.
The levels of intake of fructose daily should be below 25 grams, more so if you have insulin resistance, obesity, high blood pressure, or high cholesterol levels. Also, it is important to ensure the milk you take has low levels of lactose. Lactose increases insulin resistance. Breakfast cereals, bagels, waffles, pretzels are easily converted to sugar. This leads to insulin resistance which is a cause of many complications.
Replacement of these meals with vegetables and healthy fats inhibits conversion of simple sugar into insulin. Also, an all-inclusive fitness plan helps in reducing body weight to desirable weight.
Use of spinach and garlic
Spinach through scientific research has been found to be very useful as a natural testosterone. It contains steroids called phytoecdysteroids. This substance helps maintain correct blood levels, controls the cortisol hormone and most importantly improves testosterone count. Garlic on the other hand, through various researches conducted through rats and humans, has been proven to an increase T levels.
Use of Ashwagandha
Ashwagandha is classified as an adaptogen herb. Research has shown that the herb reduces cortisol, the stress causing hormone. The use of Ashwagandha also increases dehydroepiandrosterone (DHEA) levels. The herb also increases the testosterone levels significantly. A daily dosage of 20-25 mg is recommended, but for short periods.
Research has shown that taking a cold shower triggers the body to make more testosterone, increase the body’s metabolism, burns fats and improve the body immune system. The cold shower activates cytokines that help in detoxification and improve the cognitive functions of the brain. The cold shower causes your body to shiver as your body muscles contract, this causes the body to increase its internal heat hence increasing testosterone production.
Taking healthier fats
Taking up healthier fats in your meals, reducing junk foods and carbohydrates also helps in raising the testosterone levels naturally. A research by the journal of Steroid Biochemistry revealed that men who decreased their fatty acids intake had their testosterone reduce significantly. The healthy fats are categorized into 3;
- healthy saturated fat – this kind of fat is commonly obtained from coconut oil, raw and fermented dairy products like goat milk, yoghurt, raw goat or sheep cheese.
- Omega -3 fatty acids – This kind of fats is gotten from salmon oil, quality fish oil supplements, flaxseeds, chiaseeds and walnuts among others.
- Monounsaturated fats – Monounsaturated fats are also considered to be natural testosterone boosters. This kind of healthy fats are majorly obtained from Avocadoes, olives, almonds among other sources.
Another useful way to naturally increase your testosterone levels, is through cleansing of the liver. The health of the liver affects the levels of testosterone in the body. It has enzymes that chemically bind the 17beta-hydroxyl group of testosterones.
Research study by the Journal of Gastroenterology and hematology demonstrates that testosterone levels reduces by 90 % for men with liver cirrhosis and the levels keeps on falling as the disease progresses.
Mental and physical stress affect most of the normal functions of the body. Prolonged stress triggers that production of the hormone, cortisol, which is known to be detrimental to testosterone production. A 2010 research on Hormones and Behaviors, points out that when the levels of cortisol rises, the count of testosterone reduces significantly. Stress and the stress hormone causes loss of appetite, this results in weight gain. Excess weight and buildup of unwanted fats in the body and around vital organs affects the testosterone levels negatively. One can manage stress levels through regular exercise, taking whole-meal diets, a balanced lifestyle and, interestingly, laughter. All these strategies have recorded a certain level of success in increasing T levels.
Vitamin D3 has been proven to be one of the useful mineral nutrients in testosterone production. The supplements manufacturing industry also use compound rich in vitamin D a lot. Research about the hormone and metabolic processes indicate that it improves T levels by 30% in overweight men. You can get the vitamin from the direct sunlight. It is recommended that you bask for 20-30 minutes. Another 12 months research demonstrated that daily intake of 3,000 IU of vitamin D3 increases the testosterone levels by 25%.
Cutting away sugar in your meals
Research conducted in the united states of America indicates that an average American takes 12 teaspoons of sugar day and close to 2 tons in one’s lifetime. Research has proved time and again that sugar lowers the T levels. American Diabetes Association(ADA) associates high intake of sugars with diabetes. They further show that once you are diabetic, your body stops secreting enough testosterone.
Having quality sleep
You should be getting enough sleep and at the right times. This is one of the most straightforward methods of boosting testosterone levels. You need 7 hours of sleep daily. The best time to get some sleep is from 10pm. This affirmation is backed by the Current Opinion of Endocrinology, Diabetes and obesity journal. The journal furthers reveals that during the sleep hours the body secretes most hormones, more so the hormone insulin and cortisol. This is very useful because when the two hormones are well balanced, the testosterone levels in the body are maintained at healthy levels. Research has shown that sleeping for 5 hours a night caused a 15% reduction in the T levels. The study also reveals for each additional hour one gets 15% increase on the T count.
These are great natural methods to prevent your testosterone levels from slumping. If the levels have already fallen, these methods may not guarantee you that they will rise back to their normal level. However, the methods can go along way in boosting the testosterone levels, when applied in conjunction with other treatment methods. Practice them and prevent your testosterone levels form declining.