Testasterone
Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in men’s testicles and women’s ovaries (
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else (
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks (
Interestingly, it also plays an important role in female health and sexual well-being (
The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age (
Here are 8 evidence-based ways to increase testosterone levels naturally.
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol (
Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down (
Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone
levels (
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels (
SUMMARYHigh levels of stress are bad for your long-term health and can reduce your testosterone levels.
Vitamin D is quickly becoming one of the world’s most popular vitamins.
Research has shown that it has various health benefits, and may also work as a natural testosterone booster (
Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels (
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% (
In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling (
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
If you’d like to try supplements, Amazon has a good selection available.
More information on vitamin D here: Vitamin D 101 — A Detailed Beginner’s Guide.
SUMMARYVitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial (
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc (
Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed (
Out of all the vitamins and minerals available, the research on testosterone sh
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