Low testosterone levels can cause a variety of symptoms, including decreased libido, fatigue, and depression. If you’re looking to boost your testosterone levels naturally, there are a few things you can do. Here are natural testosterone boosters.
Get enough sleep
Sleep is crucial for many aspects of health, including testosterone production. A 2010 study found that men who slept less than five hours per night had lower testosterone levels than men who slept more than eight hours per night. What’s more, a 2015 study found that lack of sleep was associated with a reduction in testosterone levels. To optimize your sleep, stick to a regular sleep schedule and avoid drinking caffeinated beverages before bedtime.
Exercise is one of the best things you can do for your health. It’s also been shown to boost testosterone levels. A 2009 study found that men who exercised regularly had higher testosterone levels than sedentary men. What’s more, a 2012 study found that eight weeks of resistance training increased men’s testosterone levels by 17%. To get started, try adding some weightlifting and HIIT workouts to your routine.
Eat healthy fats
Testosterone is a fat-soluble hormone, which means it needs fat to be properly absorbed. Therefore, eating healthy fats can help increase your testosterone levels. Good sources of healthy fats include olive oil, avocados, nuts, and seeds. In one study, men who ate a Mediterranean diet rich in healthy fats had higher testosterone levels than men who didn’t follow this diet.
Take magnesium supplements
Magnesium is a mineral that’s involved in over 300 biochemical reactions in the body. It’s also been shown to boost testosterone levels. In one study, athletes who took magnesium supplements had an increase in free and total testosterone levels. What’s more, a 2013 review of several studies found that magnesium supplementation was associated with an increase in testosterone levels.
Reduce stress levels
Chronic stress can lead to numerous health problems, including hormonal imbalances. One study found that men who underwent four weeks of stress management had higher testosterone levels at the end of the study than men who didn’t receive any interventions. To reduce stress levels, consider adding meditation or yoga to your daily routine. You can also try spending time outdoors or with friends and family.
Get more zinc in your diet
Zinc is a mineral that plays an important role in testosterone production. Good sources of zinc include oysters, beef, pumpkin seeds, and chickpeas.
While there are synthetic testosterone replacement therapies available by prescription, there are also many natural ways to boost testosterone levels safely and effectively. By following the tips above, you can support optimal testosterone production and enjoy all the benefits that come with it!