Complete guide on how to boost testosterone outlines testosterone functions, home remedies, things to avoid, and how to measure your levels.
Guide to low testosterone treatment strategies explained
Testosterone is a hormone produced by the body. It is particularly well known in the fitness industry as it is said to have a muscle growth promoting function. But can you increase your testosterone level?
Contents
Functions of the hormone
Boost Testosterone: Home Remedies
Increase testosterone: medication
Avoid testosterone killers
Measure testosterone levels
Increase testosterone in women
Our conclusion
How to boost testosterone: Functions of the hormone
Testosterone is considered the muscle hormone par excellence. It’s not for nothing that numerous tips and tricks are circulatingto manipulate the test values. But does an increase even make sense? To answer this question, let’s take a quick look at what the hormone does as a first step in how to boost testosterone:
Testosterone is the body’s own sex hormone. It is also known colloquially as the “male hormone”. Testosterone is also produced in the female body . And that’s important too! Because in addition to larger muscles, distinctive facial features and thicker hair and beard growth , testosterone has other functions. Studies show that the hormone affects, among other things, the transport of certain messenger substances in our body, our cardiovascular system and our bone health¹ .
It is not uncommon for a lack of testosterone to be linked to depression, low mood and mood swings . Clearly – because if you have too much or too little testosterone in your body, there is an imbalance in the hormonal balance. In this state your emotions can already ride a roller coaster!
How to boost testosterone: recognize a testostorone deficiency?
The symptoms of testosterone deficiency are different. They mostly influence physical, mental or sexual well-being. Thus, depressed mood, loss of hair or declining libido are first signs². However, as a layperson, clearly identifying a deficiency in the hormone is quite difficult.
If you feel that you are suffering from a testosterone deficiency, we recommend that you consult a doctor. This can accurately measure your hormone levels and tell you whether an increase in testosterone level makes sense for you. Whether natural or not – we generally recommend that you always actively change your hormone balance under the supervision of a doctor or an expert you trust.
How to increase testosterone naturally
It is not uncommon for men of this world to hope for better muscle growth through an increased testosterone percentage. Artificial hormone preparations are not always necessary for this. How you can increase your muscle growth in other ways , we explain in our article for a fast muscle building . If you want to increase your testosterone levels naturally , there are several options. The most popular home remedies increase the testosterone we have examined in more detail for you once and compiled:
Avocado, salmon, nuts and co for unsaturated fatty acids
Testosterone is made from cholesterol. As a result, a high-fat diet high in unsaturated fatty acids can boost your testosterone production . You can find good fats in avocados, salmon, nuts, seeds, and high-quality oils like olive oil. In general, you should try to eat a lot of good fats and low in saturated fats. You can find out more about this in our specialist article on fats .
Cheese, beans, yogurt, and fish for zinc
Zinc is an important component of numerous enzymes as well as proteins . It is involved in a variety of reactions in the body, including cell growth and various metabolic processes. It is also said to have a testosterone-increasing function³ . As a rule, men have a higher zinc requirement than women. But in most cases already a sufficient balanced diet to zinc in amounts sufficient to take with you. Reach for cheese, beans, yogurt, meat, seafood or nuts more often.
Our tip: A zinc deficiency can also lead to symptoms of concentration and fatigue . With our ZN: MG capsules you ensure yourself a sufficient supply of zinc and valuable magnesium. Completely without chemicals .
How to boost testosterone: Soak up the sun for vitamin D.
Vitamin D promotes normal testosterone release and all associated metabolic processes in our organism⁴. Vitamin D is also known colloquially as the sun hormone. Just 15 minutes of sun a day can be enough to meet your vitamin requirements. Also in eggs, herring, salmon and avocado is much compared to other foods vitamin D included.
Garlic for allicin
In garlic and other allium vegetables like a comparatively high proportion of is allicin contained . Allicin is a sulfur-like amino acid that is said to have an antibacterial and cortisol inhibitory effect. Cortisol is also known as the stress hormone. It is practically an opponent of testosterone and can inhibit production⁵. The question here is whether you want to eat that much garlic all the time, or rather look for a different solution.
How to boost testosterone: Intermittent fasting
Not only proper diet, but also a short fast can increase your testosterone levels. According to a study, even a short daily fasting period ensures that testosterone in the body increases noticeably⁶ . Intermittent fasting is an easy way to add a short fast to your daily routine. Intermittent fasters plan their fasting period overnight . For example, you would start fasting in the evening after dinner and eat something again at lunchtime the next day.
How to boost testosterone: Weight training and interval training
Exercise is good for your health. It’s no longer a secret. But exercise is also an effective booster for your testosterone release. Studies have shown that the more intense the training, the higher the increase⁷ . This applies to both men and women. This is why weight training and interval training are particularly suitable for increasing your testosterone levels in the body noticeably.
In contrast to conventional cardio training, interval training has the advantage that you train in phases. Here, change more rest and exertion phases from. Interval training can be performed in almost any sport, such as jogging, swimming, cycling or bodyweight training. For example, you could alternate between sprinting for a few minutes and running slowly for a few minutes on the treadmill. A well-known method of interval training is the so-called HIIT concept.
But weight training can also increase your testosterone⁸ . If you prefer to lift heavy weights in the gym, you should preferably do the basic exercises . The advantage of these exercises is that in addition to many small muscle groups, all large muscles are also used. This in turn releases more testosterone in the body. The basic exercises include:
- Squat
- Bench press
- Deadlift
- pushup
- Shoulder press
- Rowing
So that you don’t do anything wrong during training, make sure that you do it correctly . Get our muscle building guide. There you will find detailed exercise descriptions, appealing images and expert tips for successful training. Alternatively, you can download our free training plan with all the basic exercises.
Our tip: Don’t forget to supply your muscles with sufficient protein after training . Our whey protein is ideal for this . You get almost 23 g protein per shake ! Well soluble in water, so you can drink it anytime, anywhere.
Get enough sleep
One of the easiest ways to increase your testosterone is to get enough sleep⁹. Because our body produces many hormones , especially at night . On average, a person needs 8 hours of sleep . If you often don’t sleep enough, you not only risk not being well rested and fit the next day. It can also mess up your hormonal balance. Do you often sleep badly? Then try one of our tips against insomnia.
How to increase testosterone levels with medication
There are numerous products on the market to increase testosterone levels in the body in both men and women. Before trying to increase your testosterone levels with the help of medication or supplements , you should consult a professional . A doctor can examine your hormonal balance closely and choose the best treatment option for you. It is often enough to change something in your diet. Because many micronutrients influence our hormonal balance and support normal testosterone production.
Dietary supplement as a testosterone booster
If you often fail to adequately cover your micronutrients, dietary supplements can be a useful support. In no case should they replace a healthy and balanced diet. Zinc and vitamin D are widely used to increase testosterone levels . When choosing dietary supplements, always pay attention to the quality and manufacture . You can find out which other products can be useful in our article on dietary supplements.
Our tip: Summer, sun, sunshine – the best means of getting enough vitamin D is the sun! But it doesn’t always shine. A little support can’t hurt, especially in autumn and winter . Our Vitamin D3K2 Drops are like liquid sunshine. High quality vitamin D combined with vitamin K. Easy to dose. Without chemistry .
How to boost testosterone: BCAAs?
The use of BCAAs in conjunction with a tight exercise program can also increase testosterone levels¹⁰ . BCAAs are considered the right all-rounders for muscle growth among supplements. BCAA stands for “branched chain amino acids”. This includes three of the essential amino acids: leucine, isoleucine and valine. These play an important role in muscle quality and provide you with sufficient energy during training.
How to boost testosterone: Herbal remedies
In addition to zinc, vitamin D and BCAAs, you also have the opportunity to try herbal remedies. In fact, some plants contain so-called phytoandrogens . They’re basically the herbal version of testosterone . The increased consumption of foods with a high proportion of phytoandrogens is said to have a positive effect on testosterone production in humans. However, this assumption has not been scientifically proven. The following plants contain comparatively many phytoandrogens:
- Ginseng
- Nettle root
- Macca
- Pine nut extract
- Olive leaf extract
- Pine pollen
So that you don’t have to consume all the ingredients individually, there are various supplements that combine all plants . When choosing, we recommend that you make sure that the products are really 100% plant-based . Ideally, you should check with your trusted doctor beforehand.
Avoid testosterone killers
We often want a miracle pill to solve our problem. But instead of just looking for ways to increase your testosterone levels, you should also avoid so-called testosterone killers . Because the cause of a testosterone deficiency is often due to an unhealthy lifestyle . Thus, obesity, stress and lack of sleep, excessive alcohol and nicotine consumption negatively affect your testosterone production. By changing unfavorable living conditions, you can do a lot for your health!
High body fat percentage
Various studies have shown that overweight people are often affected by testosterone deficiency . The reason for this can be the increased body fat percentage. However, this is not clearly proven. Incidentally, the so-called male bosom is not a clear indication that a testosterone deficiency prevails . The causes of fat accumulation in the chest area in men are very different. In any case, regular exercise and a healthy and balanced diet prevent an imbalance in the hormonal balance and also reduce your body fat percentage.
Alcohol and nicotine
Excessive alcohol consumption can also negatively affect testosterone production . Especially beer, which is actually considered to be the men’s drink par excellence, is anything but testosterone-promoting. The reason for this should be the hops contained in the beer . This is one of the phytoestrogens, which, in contrast to the phytoandrogens, provides our body with plant-based estrogen . But also the excessive consumption of other alcoholic beverages have a negative influence on the hormone¹¹.
Smoking isn’t exactly healthy – that’s no secret either. But whether the nicotine contained in cigarettes not only damages your lungs , but also negatively affects your testosterone level, has not yet been clearly established¹².
Stress and lack of sleep
Stress and the health consequences are no longer uncommon in today’s society. As an everyday companion, stress can also affect our body’s hormonal balance ¹³. Because in stressful situations, our body releases cortisol. This hormone negatively affects testosterone production. Prolonged stress is a common cause, especially when young men suffer from testosterone deficiency.
The same applies to lack of sleep: If you sleep too little for a long period of time, you risk high testosterone losses. According to studies, just 4 hours of sleep per night compared to 8 hours can already lead to a loss of up to 60 percent¹⁴. The reason for this is the absence of the so-called REM phase. During this phase we are in deep sleep. Our brain instructs the body to produce hormones during this time. If we don’t get enough sleep, we no longer have a REM phase . As a result, little or no messenger substances are generated for hormone production. As a result, hormone production also decreases.
Therefore, always make sure you get enough sleep. An average of 8 hours of sleep is recommended . Also periods of rest in between to help your reduce stress levels. A suitable method for this is power napping. This is a short nap of a few minutes.
Measure testosterone levels
The testosterone level is measured by the doctor using a blood count. The internationally accepted normal range of testosterone levels in men is:
Total testosterone:> 12.1 nmol / L
free testosterone: 243 pmol / L¹⁵
The value for women is far below. Various studies have also shown that the testosterone level decreases by about 0.4 – 1 percent per year from the age of 45. This decrease is physiologically conditioned and can be intensified by concomitant diseases or the above-mentioned “testosterone killers”.
How to increase testosterone in women
Man or woman – the hormone is naturally produced in both sexes. But in contrast to men, women often find high testosterone levels a pain. For example, an excess of the hormone can lead to uncomfortable facial hair , a deeper voice and a missed period in women.
But too little testosterone is not good either. A deficiency of the hormone can also lead to sexual aversion in women , especially during menopause. For dildos and sex toys, you can visit V For Vibes. Treatment methods for increasing testosterone in women are still in their infancy. According to studies, however, the same preparations can not simply be used as with men.
Our conclusion
Testosterone is involved in many different functions in the body . The hormone affects the physical, mental and sexual well-being of both men and women .
You can increase your testosterone by eating healthy, getting enough sleep, reducing stress, and exercising regularly . You should always discuss the supplementation of hormone-increasing preparations with a doctor.
An excessive alcohol consumption and lack of sleep can have a negative effect on testosterone levels. Such confounding factors are also known as testosterone killers .
Women also need sufficient testosterone. So far, however, there are only a few studies that investigate the connection between a testosterone deficiency or an increase in the hormone and the resulting health consequences for women. To increase testosterone, however, you should not simply use the same preparations as men.
Article Sources
- Vineet Tyagi et. al (2017): Revisiting the role of testosterone: Are we missing something? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434832/
- Alvaro Moraled et. al (2015): Diagnosis and management of testosterone deficiency syndrome in men: clinical practice guideline https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4674408/
- AS Prasad et. al (1996): Zinc Status and Serum Testosterone Levels of Healthy Adults https://pubmed.ncbi.nlm.nih.gov/8875519/
- S mushroom et. al (2010): Effect of Vitamin D Supplementation on Testosterone Levels in Men https://pubmed.ncbi.nlm.nih.gov/21154195/
- Saleem Ali Banihani (2019): Testosterone in Males as Enhanced by Onion (Allium Cepa L.) https://pubmed.ncbi.nlm.nih.gov/30795630/
- S Rödjmark, A Asplund, S Rössner (1989): Pituitary-testicular Axis in Obese Men During Short-Term Fasting https://pubmed.ncbi.nlm.nih.gov/2686332/
- Hiroshi Kumagai et. al (2016): Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706091/
