You want to increase your testosterone naturally and counteract a testosterone deficiency? Then you've come to the right place! Even though the female body also produces testosterone, it is the most important sex hormone for men.
Es wird primär in den Leydig-Zellen des Hodens produziert und ist vor allem für die Maskulinität und die Steuerung des Sexualtriebs verantwortlich. Zu seinen Aufgaben zählen u.a. auch das Muskel- und Knochenwachstum, die Libido, die Spermienproduktion, der Bartwuchs sowie die Entwicklung einer tiefen Stimme. Der Testosteronspiegel nimmt außerdem Einfluss auf die persönliche Stimmung und die Durchsetzungskraft.
In this article, I would like to give you the most important tips for naturally increasing the testosterone level. Use them to prevent or remedy a possible testosterone deficiency. Let's go!
In advance you can find a short overview of the article here:
Notice: This article is not a substitute for medical advice, but merely provides general information on how to increase testosterone levels naturally. Please consult your health care professional if you feel unwell or want to prevent health problems with medical care.
Causes: Why do many people have low testosterone?
Before we get right to the tips on how to naturally increase testosterone levels, I'd first like to give you some typical causes of a deficiency of the male sex hormone name
- Sleep disorders
- Malnutrition
- Lack of exercise
- Overweight
- Underweight
- Permanent work in a sedentary position
- Chronically high stress level
- Excessive alcohol and tobacco consumption
- Related diseases
- Hormonally active chemicals
- …
These causes provide information on where to start to counteract a deficiency.
Symptoms: How do you recognize low testosterone?
Fortunately, a testosterone deficiency can be recognized by a wide variety of symptoms. At the latest then, if you recognize some of the following identifying marksyou should seek medical advice for help:
- General loss of vitality and unexplained fatigue
- Decrease in sexual desire and sexual activity
- Regular potency problems and erectile dysfunction
- Generally declining performance
- Concentration and memory disorders
- Decreasing muscle mass and increasing fat tissue
- Hot flashes and heavy sweating
- Visible reduction of the testicles
- Depressive moods
- Irritability, dissatisfaction and anxiety
- Regular sleep disorders
- Increased abdominal fat
- Declining body hair
- …
Measure: How do you find out your testosterone level?
First of all, I would like to mention what testosterone levels are considered "normal" for each gender. In adult males, the concentration of total testosterone in the blood serum is between 2.41 and 8.27 µg/l.₁
These values refer to blood samples taken between 8 and 10 in the morning. This is important because testosterone levels drop by about 20 percent in the evening.
In women, testosterone levels fluctuate between the third and fifth day of the menstrual cycle in the range of about 0.14 to 0.76 µg/l.
At the latest, if the symptoms already mentioned seem familiar to you, it is time to act. You can check your testosterone level by means of a Blood draw at your primary care physician's office or directly at the endocrinology department with subsequent laboratory analysis find out.
But there are alternatively such saliva tests* with scientific evaluation, which give you information about your current testosterone level.
10 Tips: How can I increase my testosterone naturally?
Of course you will your doctor with the most important advice on how to increase your testosterone levels when appropriate.
In the following I would like to explain to you simply some of the best, general tips for the natural increase of your testosterone, which you can also find on relevant health portals such as Health&Go Healthcare and which specifically counteract the causes of a low testosterone level.
Use the knowledge to increase your testosterone levels or prevent a possible deficiency.
1. provide regular exercise and physical activity
Regular exercise is crucial for naturally increasing testosterone levels. Especially because during sports Brain glands activated responsible for the regulation of hormone production. In addition, the physical activity helps, get rid of excess pounds and relieve stress - it therefore counteracts other reasons for low testosterone levels.
Therefore, plan regular exercise sessions into your daily routine and take the stairs more often instead of the elevator. Exercise will naturally increase your testosterone levels.
2. eat healthy and eat the right foods
A healthy, balanced diet is especially important if you want to increase your testosterone naturally. Prefer especially foods that are rich in Zinc, healthy fats and antioxidants are, as they support testosterone production.
An enzyme containing zinc is responsible for the formation of testosterone. Deshalb ist vor allem das Spurenelement von großer Bedeutung für einen ausgeglichenen Testosteronhaushalt.
Be sure to pay attention, antioxidantien- und ballaststoffreiches Blattgemüse (e.g. spinach or kale), grapes, mushrooms, garlic, maca, ginseng, avocados, coconut oil, protein-rich legumes, nuts, pumpkin seeds and seeds, and also foods with oats, into your diet.
Tip: What to look for in the Muscle building with vegan diet I will explain in detail in another blog article. Also with the effects of Phytoestrogens in plant foods I have dealt with. Feel free to have a look!
3. always maintain a healthy body weight
Men with a higher body weight tend to have lower testosterone levels than men with a healthy body weight. This is because the excess weight leads to, that the body produces more estrogen (female sex hormone), which lowers testosterone levels.
To create a Achieve healthy weight and maintain it, you should combine regular exercise with a balanced diet and pay very specific attention to it, eat only as many calories as your body really needs.
4. reduce your stress level specifically
Stress leads to the release of the "stress hormone". Cortisolwhich provides your body with more energy in the short term, but also has a negative effect on testosterone levels. If you want to increase your testosterone naturally, you should therefore consciously and regularly provide stress balance, rest and relaxation.
To get your Reduce stress levels, it is especially advisable to use relaxation techniques such as Yoga, meditation or simple breathing exercises into your everyday life. Also regular breaks, conscious, mental regeneration as well as balancing leisure activities (such as sweaty sports in particular) help you to reduce burdensome stress and increase your testosterone level.
5. sleep sufficiently and restfully
Sleep is essential for the regeneration of body and mind, as well as for the production of testosterone. During sleep, your body produces the most sex hormones.
Many studies, such as this study by the University of Adelaide, have the narrow Zuselation between sleep problems and a testosterone deficiency has been proven. But for increased testosterone levels, sufficient sleep duration as well as high sleep quality are of great importance.
Therefore, pull out all the stops in order to Sleep better. Make sure to use at least 7-8 hours of restful sleep per night. One sensible sleep hygiene, such as a regular sleep schedule, a cool and dark bedroom, and avoiding screen time before bed, can improve your sleep quality quite significantly.
Here are some more further blog articles and book recommendations for restful sleep that you can benefit from:
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Sleep disorders10 € -
The big book of sleep13 € -
The sleep good book18 €
6. pay attention to a high vitamin D level
Vitamin D is not only for bone health, but according to the relevant studies also important for testosterone production. However, many people suffer (and especially in the cold season) from a Undersupply of the so-called sun vitamin.
To increase your vitamin D levels, you need to Regular time outdoors and especially spend it in the sun. The Sun rays on the skin are in fact the largest source of vitamin D. But also some foods, such as Mushrooms, chanterelles, porcini mushrooms or margarine contain vitamin D.
However, during the winter months when there is little sunshine, it is usually advisable to use a To take food supplements, to prevent possible nutrient deficiencies and naturally increase testosterone levels. These drops* or these capsules* with vitamin D, I can recommend it to you.
7. drink less alcohol
Alcohol consumption can directly negatively affect testosterone production by inhibiting the function of Leydig cells in the testes. Besides the Cell damage the alcohol also leads to a Disruption of the hypothalamus, the control center of hormone levels.₂
And indirectly, the consumption of alcohol decreases testosterone levels, as it increases the production of the stress hormone Cortisol promotes the Sleep quality decreases and the Conversion of testosterone to estrogen increases.₃
So, in order to naturally increase your testosterone levels, one of the things you need to do is reduce your alcohol consumption or just abstain completely from alcohol.
8. minimize exposure to environmental toxins
Chemicals from the environment that can irritate hormone balance due to a hormone-like effect are called endocrine disruptors. These are for example Mercury, flame retardants, phthalates and plasticizers. They are among the typical causes of low testosterone and are an invisible but extremely serious problem.
To minimize exposure to environmental toxins, you should, for example. organic food and environmentally friendly cleaning products preferred. Above all, contact with toxic chemicals (such as bisphenol A (BPA for short)) in everyday objects should also be avoided.
9. stop smoking
Nicotine is poison to the body and can also lower testosterone levels and cause erection problems, among other things, as it impairs blood flow and oxygen supply to the body cells in the testicles.
Last but not least, to increase your testosterone levels, you should be quit smoking. Nicotine replacement therapies, distracting recreational activities, various medications, and also support in Self-help groups can greatly facilitate this process.
Those who escape nicotine addiction, in addition to increasing testosterone levels, will also develop lung cancer and Prevent cardiovascular disease, look fitter and better, gain a lot of lifetime and last but not least save an incredible amount of money.
Tip: These and more Reasons for quitting smoking I have compiled and explained them to you again in a separate blog post.
10. treat related diseases
Sometimes no tip in the world helps to increase testosterone naturally. For example, when diseases have a decisive influence on testosterone levels. These include for example Type 2 diabetes, hypothyroidism or Adrenal Insufficiency.
Accordingly, if you suffer from such a condition, it is important to medical treatmentto increase your testosterone levels naturally. Work closely with your doctor to find the right therapy for your individual situation.
Increase testosterone naturally, made easy!
Whether in adolescence or adulthood: a testosterone deficiency can have serious consequences for one's health, which is why he should receive medical treatment promptly.
So that you can increase your testosterone naturally, I have given you the most important tips in this article. Use them to specifically counteract the symptoms or prevent a possible deficiency of the male sex hormone in the future.
"Health is not everything, but without health, everything is nothing."
Arthur Schopenhauer (more at Health Quotes)
Do you have any questions, suggestions or tips for a higher testosterone level? Then I look forward to your comment.
Stay healthy,
PS: Erection problems are one of many symptoms of testosterone deficiency. How specifically the increase sexual performance in a natural way I'll explain that to you now in the next blog article.
References:
₁ D. Voos: Testosterone - The male hormone (as of 30.03.2017), available at https://www.apotheken-umschau.de/diagnose/laborwerte/testosteron-das-hormon-des-mannes-740799.html. [03.05.2023].
₂ M.-A. Emanuele, N. Emanuele (2001): Alcohol and the Male Reproductive System, available at https://pubs.niaaa.nih.gov/publications/arh25-4/282-287.htm. [03.05.2023].
₃ V. Purohit (2000): Can alcohol promote aromatization of androgens to estrogens? A review, available at https://pubmed.ncbi.nlm.nih.gov/11163119 [03.05.2023].
