Testosterone is a male sex hormone which is abundantly responsible in keeping you healthy and energetic. It also helps you build muscle, reduce body fat and minimize the chances of heart diseases and diabetes. Moreover, it also plays a vital role in your sexual performance.
However, due to our modern lifestyle, the testosterone levels in men are falling fast. On an average, a healthy 30-year old man now had 15% lesser testosterone as compared to the levels ten years ago. With the falling testosterone levels, ‘How to Increase Testosterone?’ is a question that can be commonly found on health forums and websites.
If you are struggling with your testosterone levels and are looking for efficient and safe ways to increase it to benefit your overall health, we can help you out. We have created a list of some of the most effective means that are time-proven to increase testosterone levels.
Consume More Nutrients
Nutrient deficiency is one of the most common causes of falling testosterone levels. Lay more emphasis on consuming items that are nutrient-rich or you can also consume effective supplements to increase the number of nutrients in your body which will help increase your testosterone levels. Some of the most important ingredients include:
- Zinc- Zinc plays a major role in the production of testosterone in the body. You lose zinc when you sweat. If you are someone who trains extensively, you might be suffering from zinc deficiency even though you are consuming food items with healthy amounts of zinc. Spinach, shrimp, kidney beans, beef, oysters, watermelon seeds and flax seeds should be part of your diet to tackle zinc deficiency.
- Magnesium- It is said that magnesium is essential for more than 250 biological actions in your body, along with maintaining healthy levels of testosterone. Moreover, just like zinc, you lose magnesium when you sweat. Leafy vegetables, fish, seeds, nuts, avocados, and whole grains contain healthy amounts of magnesium. Moreover, you can also consider magnesium supplements from reputed brands.
- Creatine- It is an organic acid which replenishes the levels of ATP in cells of the body much faster as compared to fatty acids and glucose. Moreover, it is also clinically proven to improve strength when you train and accelerates muscle growth. Red meat contains small amounts of creatine; however, the best way to consume creatine is through creatine supplements.
- Vitamin D- Receptors of vitamin D are found in sperm cells and thus, it plays a significant role in testosterone production. As vitamin D is obtained from the sun, it is very common for men living in areas where direct sunshine is not available throughout the year to be deficient of this important vitamin. Eggs, raw milk, salmon, sardines, and mushrooms are good sources of vitamin D and should be part of your regular diet.
Exercise and Get Adequate Sleep
When you exercise, free testosterone levels in the body increases. For increased benefit, make sure that the training intensity is high, and training duration is short. As the testosterone levels will increase, it will significantly improve your muscle gains while reducing the amount of fats in the body.
As per a study presented in the Journal of Andrology, men who sleep 4 hours or less have 60% lesser amount of testosterone in their body as compared to men who sleep for the required 8 hours. Make sure that the bedroom is cool and dark to make sure that you can get good nights’ sleep.
How to increase testosterone levels? One of the most effective ways is by reducing your weight. Several studies have agreed that there is a significant relation between your testosterone levels and obesity. If it ‘s hard for you to visit the gym, at least try to walk or jog for 30 minutes every day. It will not only help you lose weight but will also aid in increasing your testosterone level.
Consume Good Fats
Omega-3 and monounsaturated type fats are known as healthy fats and are clinically proven to be very useful in increasing testosterone levels. These fats can be found in oily fishes, avocados, and nuts. Fish oil supplement from reputed brands can also be an excellent option.
Made from a wide range of natural ingredients, testosterone boosters can be your answer to how to boost testosterone in an uncomplicated and efficient manner. Available in capsule form, these supplements are easy to consume and when coupled with a healthy diet and exercise regime, can provide significant results. Reputed supplement brands, like Cellucor, Sheer Strength Labs, BioScience Nutrition, and Deus Vita are some of the names worth considering if you are searching for safe and potent testosterone boosters.
Now that you know how to increase testosterone, it is time for you to experiment with the above-mentioned solutions that will not only help in increasing your testosterone levels but will also improve your overall health.
If you have any queries or are looking for supplement recommendations, you can use the comments section available below. Moreover, you can also visit other pages of our website as we have reviewed some of the most effective creatine, B12, probiotics, and a lot more.