Contrary to common perception, testosterone is a sex hormone that is found in both males and females. It is considered to be a steroid hormone that is produced in the ovaries of females and testicles of males. However, it is primarily recognized as a male sex hormone as it plays a major part in the development of the male reproductive system and its subsequent changes. So, is it possible to boost testosterone naturally? Before getting onto that, let’s find out what it does.
During the formative years, especially during puberty, physical changes such as deeper voices and increased muscle mass, in men are largely driven by the production of testosterone. The maintenance of an optimum level of testosterone is essential throughout one’s life as it helps in a plethora of bodily functions.
Optimum levels of testosterone in adults can plummet the risks of diseases, sexual functions, and maintain a healthy body. Not only in adult males, but the presence of optimum levels of testosterone in females can also promote sexual well-being and female health.
With that said, it is extremely necessary to boost testosterone levels when they have plummeted for any reason. Below-mentioned, are some of the effective natural ways to boost testosterone levels in your body.
Recommended reading: Don’t Know Whether You Are Suffering From Low Testosterone Levels? 7 Signs To Know
6 natural ways to boost testosterone levels
1. Regulate your stress levels
A spike in stress levels not only damages your mental health but also deteriorates your physical health. According to research, long-term stress can stimulate the production of a hormone called cortisol in your body which can plummet your testosterone levels in the body.
Increased stress and cortisol levels in your body can cause a significant spike in the consumption of food which can cause weight gain and storage of harmful body fat.
For a pure testosterone boost, try to get a break or vacation for yourself and your family at least once a month. This will help you in regulating the stress levels and therefore reduce the production of cortisol in your body.
Along with managing stress levels, you should also be adopting a healthy and balanced lifestyle with exercise and good sleep.
2. Consume a healthy amount of proteins, fats, and carbs
The food you eat can not only significantly impact your testosterone levels but also the levels of different hormones in your body. Under such circumstances, a well-thought diet strategy is demanded.
Under-eating or overeating is not going to help your testosterone levels. Healthy consumption of protein helps in maintaining healthy levels of testosterone and also catalyzes fat loss in the body. In addition, healthy consumption of carbohydrates can also increase testosterone levels in the body as healthy carbs act as a quick testosterone boost.
3. Regular exercise
Regular exercising is one of the best and effective ways to boost your testosterone levels. According to a large review study, people who exercised regularly had a spike in their testosterone levels. Therefore, try to inculcate testosterone boost exercises in your lifestyle as much as you can.
In addition to cardio exercises, resistance training such as weight lifting can be one of the quick testosterone boosts for your body. Pair resistance training with High-intensity interval training (HIIT) for more effective results in testosterone levels.
Moreover, if you consume caffeine and creatine monohydrates in the form of supplements with your training program, there will be a further boost in your levels.
4. Get some vitamin D
It’s quite ironic that no matter how abundantly one can get vitamin D, a majority of people are suffering from its deficiency. Believe it or not, vitamin D is a natural testosterone boost, according to research.
According to research conducted by health professionals, if a person is supplemented with around 2000 IU of vitamin D3 per day, there is a significant increase of 25%.
5. Get a good night’s sleep
Along with a healthy diet and exercise, a good night’s sleep is equally important for well-balanced hormonal levels in your body. Although the required amount of sleep may differ from one person to another, a study indicated that if a person slept for five hours or less, it can cause a plummet of 15% in the levels of testosterone in his body.
With a subsequent increase in the hours of sleep, there is a 15% increase in testosterone levels. According to research, the standard amount of sleep should range between seven to ten hours of sleep per night.
6. Consume some natural testosterone boosters
Scientific studies promote the consumption of only a few natural testosterone boosters, one of them is ashwagandha. Ashwagandha is a herb that was tested on infertile men, during a study, which revealed a 17 per cent increase in the testosterone levels in the body of these men.
In addition, when this herb was consumed by healthy men, there was a surprising 15 percent increase in testosterone levels. Not only that but another study indicated that the consumption of ashwagandha is directly linked to the reduction of cortisol levels in the body. It can reduce up to 25 percent of the cortisol levels.
Apart from the consumption of ashwagandha, one can also consume ginger extract which also naturally boosts testosterone levels in the body. Be that as it may, more concrete research is required to prove this claim as the experiments with ginger extract have solely been made on animals.
Apart from ashwagandha and ginger extracts, other popular herbs which can boost your testosterone levels include, shilajit, Mucuna pruriens, horny goat weed, Tongkat Ali. Again, concrete evidence is lacking as research has been conducted in mice and infertile humans with extremely low testosterone levels.
Boost testosterone naturally with care
These are some of the natural and effective ways to boost testosterone levels in your body. It is extremely necessary to consult your doctor before you try any of these as excessive consumption may lead to serious and unpredictable consequences.