Testosterone Boosters Improve Men’s Health
Testosterone is a male sex hormone that plays an essential role in men’s health. It is essential for sexual performance and sex drive and significantly prevents muscle mass loss, hair loss, low energy levels, and decreased bone density.
Testosterone levels peak in men in adolescence and young adulthood, and the hormone levels slowly decline every year afterward.
Sometimes, testosterone levels in men are not what they should be. This condition, known as hypogonadism, or low T, affects approximately 40% of men aged 45 and over, a total of four to five million men in the United States.
Low T does not only affect seniors whose hormone levels continue to decline. Younger men and even children have this hormonal problem.
As with most hormonal conditions, there is no cure. However, research shows that men diagnosed with low T benefit from testosterone replacement therapy (TRT) and taking testosterone booster supplements.
These natural remedies bring hormone levels within the normal range and treat the symptoms of testosterone deficiency effectively, improving men’s health naturally.
What Causes Low Testosterone?
There are two basic types of low testosterone or hypogonadism — primary and secondary.
Primary hypogonadism occurs when the body does not produce enough sex hormones due to a problem in the gonads (testicles). In this condition, the testicles receive messages from your brain to produce sex hormones, but they cannot.
Conditions that typically cause primary hypogonadism are inherited, illness-based, or trauma-based, and include:
- Chemotherapy or radiation from cancer treatment
- Too much iron in the blood (hemochromatosis), causing pituitary damage and testicular failure
- Klinefelter’s syndrome, a genetic condition in which males are born with three sex chromosomes (X, X, and Y)
- Mumps virus orchitis, an infection that causes reduced testosterone levels and impedes testicular function
- Physical injury to the testicles
- Undescended testicles
With secondary hypogonadism, the testicles can create sex hormones but don’t receive signals from the brain to produce them. This condition occurs due to a variety of inherited and acquired illnesses and conditions, such as:
- Addison’s disease, a condition that occurs when your adrenal glands located above your kidneys produces too little of the hormones cortisol and aldosterone
- HIV/AIDS, an immunodeficiency disease that reduces sex hormone production
- Inflammatory diseases, such as tuberculosis, liver disease, and kidney disease
- Kallmann syndrome, an inherited condition caused by abnormal hypothalamus function
- Pituitary disorders
- Turner’s syndrome, a genetic condition affecting a man’s X chromosome
However, these are not the only causes of secondary hypogonadism. Normal aging, opioid pain medications, steroids, obesity, and severe stress can all impact men’s health and result in the condition.
Men can suffer primary hypogonadism, secondary hypogonadism, or a mix of both. Mixed hypogonadism is more common in seniors and people taking certain steroid medications.
A well-balanced and nutritional diet is essential to men’s health and maintaining healthy testosterone levels. These natural foods contain hormone-mimicking nutrients that improve testosterone levels and act as a natural complement to TRT treatments and testosterone boosters.
Two of these nutrients to incorporate into your diet are zinc and vitamin D. Both are precursors for making testosterone, so it makes sense to eat foods high in these nutrients.
If you are living with low T levels, here are some of the best foods to incorporate into your diet to improve your hormone levels:
Tuna is rich in vitamin D and great for testosterone production. It is protein-rich, heart-healthy, and low in calories.
Whether you choose fresh or canned tuna, one serving fulfills your recommended intake of daily vitamin D. One serving is three to five ounces (85 to 140 grams) and contains high levels of omega-3 fatty acids and other beneficial nutrients.
However, make sure you choose dolphin-friendly or skipjack tuna, which are low in mercury. Stick to two to three servings of tuna per week to limit your mercury intake. If you cannot find tuna, sardines, trout, and salmon make great alternatives.
Oysters and Other Shellfish
Zinc can keep male hormones balanced from childhood throughout adulthood. Men with low T levels can benefit from eating oysters and other shellfish like crabs, mussels, clams, shrimp, and lobsters, which are excellent sources of zinc.
Although there are concerns about the effects of red meat on men’s health, beef is a nutrient-dense protein and an excellent source of Vitamin D, essential for raising testosterone levels.
Choose lean cuts of beef, such as filet mignon or top sirloin, to take care of your heart health and limit intake to once or twice per week. Note that overconsumption of red meat is linked to specific cancers, particularly colon cancer.
Egg yolks are a rich source of vitamin D and are vital for increasing your testosterone hormone levels. Whether scrambled, fried, or poached, try incorporating one egg into your daily diet. If you have a preexisting cholesterol problem, check with your doctor first, as eggs are high in cholesterol.
Low-Fat Milk Fortified with Vitamin D
Milk is an excellent source of calcium and protein and keeps your bones strong. The vitamin D content is also high and effective at regulating testosterone levels. When choosing your milk, pick low-fat or skim milk fortified with Vitamin D.
Beans and Legumes
When it comes to men’s health, beans and legumes such as lentils and chickpeas offer many benefits. Not only are they a plant-based source of protein, but they are also excellent sources of zinc and protect heart health.
Natural Ways to Boost Testosterone
In general, balanced hormone levels are essential for men’s health. They regulate body composition, disease risk, sexual function, and more.
Ensuring that you have good testosterone levels mitigates the risks of developing weight, mood, strength, and sexual problems.
While testosterone replacement therapy effectively improves hormone levels artificially, some people prefer natural ways to boost their testosterone due to preference and other health factors.
Below, we have outlined some ways in which you can increase your testosterone levels:
Eat Protein, Carbs, and Healthy Fat
What you eat has a significant impact on testosterone hormone levels.
- Eat enough protein to maintain healthy hormone levels. As a bonus, this will help with weight loss.
- Eat carb to help optimize your testosterone levels during resistance training.
- Eat healthy fats (avocados, fatty fish, flaxseeds, tree nuts, and olive oil) to maintain your testosterone and heart health.
Exercise is one of the most effective ways to boost your testosterone. Studies show that people who exercise regularly have higher testosterone levels. Regular exercise is even more effective at increasing testosterone levels than a weight-loss-focused diet.
High-intensity interval training and resistance training, such as weight lifting, is the best type of exercise to boost testosterone short- and long-term. Aim for 30 minutes of exercise every day.Get Ample Sun Exposure and Take Vitamin D-Filled Testosterone Supplements
Research has shown that Vitamin D is a natural testosterone booster and has various health benefits. Supplementing with 3,000 IU (75mg) of vitamin D3 daily increases testosterone levels by approximately 25%
Testosterone supplements also contain zinc and other ingredients that help maintain hormone levels. These include:
- Horny goat weed
- Mucuna pruriens
These ingredients contribute to increased testosterone levels, energy levels, sexual performance, and sperm quality. Other vitamins that can help with T levels and sexual health include Vitamins A, C, and E.
Control Your Stress and Cortisol Levels
Long-term stress causes your body to release the stress hormone cortisol. Elevated cortisol levels are linked to low T. Stress and high cortisol also increase food cravings and unhealthy weight gain, further affecting your testosterone levels.
For optimal overall health and hormonal health, try to reduce repetitive stress in your life. In addition, make sure you get plenty of high-quality sleep to maintain your testosterone levels.
Avoid Estrogen-like and Other Harmful Compounds
A healthy sex life is important in regulating your testosterone levels. However, exposure to estrogen-like chemicals, excessive alcohol, and controlled drugs may negatively impact your T levels.
In addition, try to minimize your exposure to harmful chemicals. These include:
- Environmental phenols, such as bisphenol A, triclosan, and benzophenone-3, which are present in some plastics
- Parabens, often found in shampoos and conditioners
Are Testosterone Supplements Effective?
Testosterone supplements are effective for men’s health. These over-the-counter supplements enable men with low T levels to experience the stabilizing effects of testosterone.
The Endocrine Society recommends giving men with hypogonadism TRT to restore their hormone levels in conjunction with testosterone boosters. TRT and testosterone supplements significantly improve physical, sexual, cognitive, and cardiovascular function and mood regulation. These supplements are a natural way to boost testosterone for men with low levels and those with infertility.
Men aged 65 years and above should take testosterone supplements only after consultation with a health care provider. Research studies show that this age bracket is at an increased risk of developing prostate cancer, blood pressure problems, and cardiac issues when taking testosterone gel.
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FAQCan a teenager take a testosterone booster?
The American Academy of Pediatrics does not recommend that teenagers take testosterone boosters, steroids, creatine, or other muscle-enhancing substances.
Research studies show that the use of testosterone in children can lead to premature development of pubic hair, aggressive behavior, decreased bone density, and abnormal enlargement of the genitalia, among other problems. In most cases, the symptoms went away once the child stopped taking testosterone.What does a testosterone booster really do?
Most testosterone booster supplements do two things:
- Encourage your body to increase natural testosterone production with ingredients like zinc, magnesium, and vitamin D
- Energize your metabolism and energy levels
Testosterone boosters provide a host of benefits to people with decreased testosterone levels. These include enhanced libido and sexual performance, increased muscle mass and physical endurance, and increased muscle strength.Does masturbating reduce testosterone?
Although people believe that regular masturbation and ejaculation negatively affect testosterone levels, this is not true. Masturbation does not seem to have long-lasting negative effects on testosterone levels. However, masturbation may result in reduced levels of this hormone for a few hours, but this naturally balances out and is no cause for concern.How can I test my testosterone levels at home?
You can check your testosterone hormone levels at home by using commercially available testing kits that use saliva or blood samples. Collect a saliva sample by spitting it in the test tube in the kit. Once done, send your sample to a lab for testing.
You might have to fast overnight before taking the test to ensure reliable results. In such cases, stop eating by midnight and only drink water in the morning. You can continue to take prescription medications but check with your doctor first.
The results will be available online in a matter of days. At-home testosterone testing kits have become accurate, but these tests are not as precise as lab-administered tests.
What is normal testosterone by age for men?
Testosterone hormone levels vary as a person goes through life. The levels vary depending on age, health, and sex (naturally, men have higher testosterone levels than women).
For men in each stage of life, these are the ranges of healthy testosterone levels:
- Children under 18: 7 to 130 nanograms per deciliter (ng/dl)
- Adolescents 17 to 18 years old: 300 to 1200 ng/dl
- Adults age 19 and older: 300 to 950 ng/dl
After testosterone levels spike during puberty, they gradually decrease as men age. This decreased sex hormone level in the body manifests as, among other things, reduced muscle tone, reduced sex drive, hair loss, thin and fragile skin, mood change, and memory and concentration problems.
Testosterone is key for men’s health, and testosterone booster supplements combined with a healthy diet rich in zinc and vitamin D provide a natural, safe, and easy way to boost testosterone levels.