6 Natural Testosterone Boosters

Loss of energy. Depression. Decreased sex drive. All are common symptoms of aging, and all could be related to low testosterone.

But having low testosterone doesn’t mean you need to despair. Fortunately, there are effective and natural testosterone-raising supplements to give you an extra boost.

However, supplements alone can’t restore your testosterone to the level you’d like. That’s where you come in. There are plenty of things you can do to raise testosterone levels naturally.

Here are the six best tips to raise testosterone naturally:

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1. Lose Weight

Gaining weight doesn’t only reduce your health, but it reduces testosterone levels too. Consequently, losing weight may be one of the best things you can do to restore your testosterone to a healthy level.

Some lifestyle changes that will help you lose weight include limiting processed sugar, refined carbs, and unhealthy fats. Instead, focus on protein, veggies, and healthy fats like olives, eggs, and avocados.

Even the smallest lifestyle changes can make a big difference. In one study, obese men who started a weight-loss program increased testosterone without drastically overhauling their routines. [1]

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2. Weight Train

Exercise can greatly increase your testosterone levels,particularly weight training. One study found that men had a significant testosterone-raising response to weight lifting. [2]

Do not overtrain, though. Overexerting your body without including proper rest can also deplete testosterone levels.

3. Take Your Vitamins and Minerals

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Essential nutrients greatly affect your testosterone levels. In particular, zinc and vitamin are shown in studies to positively influence testosterone. [4]

Zinc can be found in protein-rich foods like meat and fish and leafy greens like spinach. If you decide to supplement with zinc, remember the recommended dietary allowance is 11 mg/day for men. [5]

Vitamin D is obtained from sun exposure, but many don’t get enough. In fact, about 40% of older people in sunny climates don’t get enough vitamin D. if you don’t get enough sun, you might consider supplementing; the RDA is 600 IU. [6]

4. Relax and Recover

When you’re stressed, your body releases the stress hormone cortisol, which blocks testosterone production. [7] Thus, it is important to relax and to take breaks throughout the day, and to find time for laughter and rejuvenation.

5. Eat Your Vegetables.

Some vegetables, like broccoli, cauliflower, and cabbage, boost testosterone levels. This is due to indole-3-carbinol, which lessens estrogen,thereby increasing testosterone. [8]

6. Get Enough Sleep.

You produce testosterone at night to fulfill your testosterone needs for the next day. If you’re not getting enough sleep, you can’t produce enough testosterone. In one study, fragmented sleep disrupted nocturnal testosterone rise. [9]

So if early morning workouts are keeping you from getting a healthy amount of sleep each night, you might want to rearrange your schedule.

Increasing Testosterone Doesn’t Have to Be Difficult

Many rely solely on testosterone boosters for increased energy, stamina, and muscle gains. But most testosterone boosters can been hanced with the right lifestyle choices.

Remember, testosterone supplements are there to support, not replace, a healthy routine. By following these tips, you can naturally restore testosterone levels, thereby rediscovering your youthful vigor and vitality.

By Jake Gates, originally published by Wellness.com

References

[1] Dr. Jarmo Kaukua et al. “Sex Hormones and SexualFunction in Obese Men Losing Weight.” Obesity Research. 2003; 11 (6): 689-694.Available from: http://onlinelibrary.wiley.com/doi/10.1038/oby.200…

[2] Dr. Lawrence W. Weiss et al. “Comparison of serum testosterone and androstenedione responses to weight lifting in men and women.”European Journal of Applied Physiology and Occupational Physiology. 1983; 50(3): 413-419. Available from: http://link.springer.com/article/10.1007/BF0042324…

[3] A. Netter et al. “Effect of Zinc Administration on Plasma Testosterone, Dihydrotestosterone, and Sperm Count.” Systems Biology in Reproductive Medicine. 1981; 7 (1): 69-73. Available from: http://informahealthcare.com/doi/abs/10.3109/01485…

[4] S. Pilz et al. “Effect of Vitamin D Supplementation on Testosterone Levels in Men.” Hormone and Metabolic Research.2011; 43 (3): 223-225. Available from: https://www.thieme-connect.com/ejournals/abstract/…

[5] “Zinc.” WebMD.com. Available from: http://www.webmd.com/vitamins-supplements/ingredie…

[6] “Vitamin D.” WebMD.com. Available from: http://www.webmd.com/vitamins-supplements/ingredie…+d.aspx?activeIngredientId=929&activeIngredientName=vitamin+d&source=1

[7] Elizabeth D. Kirby et al. “Stress increases putative gonadotropin inhibitory hormone and decreases luteinizing hormone in male rats.” PNAS. 2009; 106 (27): 11324-11329. Available from:http://www.pnas.org/content/106/27/11324.short

[8] Jon. J. Michnovicz et al. “Changes in Levels ofUrinary Estrogen Metabolites After Oral Indole-3-Carbinol Treatment in Humans.”JNCI. 2013; 89 (10): 718-723. Available from: http://jnci.oxfordjournals.org/content/89/10/718.s…

[9] Rafael Luboshitzky et al. “Disruption of theNocturnal Testosterone Rhythm of Sleep Fragmentation in Normal Men.” 2001; 86(3): 1134. Available from: http://jcem.endojournals.org/content/86/3/1134.sho…