6 December 2023 | Dr. Raj Joshi (MBChB, MRCGP, Dip Mtn Med, Dip FIPT, FRGS)

6 Natural Ways to Improve Testosterone Levels

Testosterone plays a important role in both men and women

Testosterone is a hormone produced primarily in the testes in men and ovaries in women, which is responsible for many bodily functions such as regulating sex drive, building muscle mass and strength, and maintaining bone density. Low levels of testosterone can lead to various health issues such as decreased sex drive, erectile dysfunction, reduced muscle mass and strength, and osteoporosis.

There are several potential causes of low testosterone, which is a medical condition known as hypogonadism. Some of the common causes include:

Age: Testosterone levels naturally decline as men age, with levels typically starting to decrease after the age of 30.
Testicular damage or dysfunction: Damage to the testicles, which may occur due to injury, infection, or radiation therapy, can lead to reduced testosterone production.
Pituitary gland disorders: The pituitary gland is responsible for signalling the testes to produce testosterone. Any condition that affects the pituitary gland's function, such as a tumour or injury, can result in low testosterone levels.
Certain medications: Certain medications, including opioids, glucocorticoids, and anabolic steroids, can interfere with testosterone production.
Obesity: Excess body fat can lead to increased levels of the hormone estrogen, which can suppress testosterone production.
Chronic illness: Certain chronic illnesses, and chronic kidney disease, can also cause low testosterone levels.

If you suspect you have low testosterone, it is important to speak with your doctor to rule out any potentially serious underlying health conditions.

Here are 7 natural ways that may help improve testosterone levels.

1. Exercise regularly

Regular exercise may help increase testosterone levels. Weightlifting and high-intensity interval training (HIIT) are especially effective in increasing testosterone levels. A study published in the Journal of Strength and Conditioning Research found that performing resistance training exercises for 4 weeks led to a significant increase in testosterone levels in young men. (1) Another study published in the European Journal of Applied Physiology found that performing HIIT for 6 weeks led to a significant increase in testosterone levels in healthy men. (2)

2. Get enough sleep

Lack of sleep can lower testosterone levels. A study published in the Journal of the American Medical Association found that men who slept less than 5 hours a night had significantly lower testosterone levels than those who slept 7-8 hours a night. (3) Consider aiming for 7-8 hours of sleep each night to help maintain healthy testosterone levels.

3. Maintain a healthy weight

Being overweight or obese can lower testosterone levels. A study published in the Journal of Clinical Endocrinology and Metabolism found that men with obesity had significantly lower testosterone levels than those with a healthy weight. (4) Maintaining a healthy weight through a balanced diet and regular exercise may help increase testosterone levels.

4. Eat a healthy diet

Including foods rich in zinc, vitamin D, and healthy fats such as avocados, nuts, and seeds in your diet may help increase testosterone levels. A study published in the Journal of the American College of Nutrition found that supplementing with zinc for 6 weeks led to a significant increase in testosterone levels in healthy men. (5) Another study published in the Journal of Clinical Endocrinology and Metabolism found that vitamin D supplementation for a year led to a significant increase in testosterone levels in men with low testosterone levels. (6)

5. Manage stress

High levels of stress can lower testosterone levels. A study published in the journal Psychoneuroendocrinology found that men who experienced chronic stress had significantly lower testosterone levels than those who did not. (7) Finding ways to manage stress, such as meditation, yoga, or deep breathing exercises, may help increase testosterone levels.

6. Avoid smoking and excessive alcohol consumption

Both smoking and excessive alcohol consumption can lower testosterone levels. A study published in the journal Reproductive Biology and Endocrinology found that smoking was associated with lower testosterone levels in men. (8) Another study published in the journal Alcohol and Alcoholism found that excessive alcohol consumption was associated with lower testosterone levels in men. (9) Avoiding or limiting these habits may help maintain healthy testosterone levels.

Try i-screen's Male Hormone Check

Dr. Raj Joshi (MBChB, MRCGP, Dip Mtn Med, Dip FIPT, FRGS)

Raj is a Primary Care Physician and qualified Personal Trainer who practises transformative medicine. He trained in the UK and is the Travel Medicine Director of The Centre for Health and Human Performance in London. Raj's philosophy centres around how lifestyle can influence disease and how positive changes can be used to help prevent illness or as a significant component in treating medical conditions. He believes that to be truly healthy one should not just stay disease free, but optimise health to be as fit as possible.

References

Sure! Here is the reference list for the blog post "7 Natural Ways to Improve Testosterone Levels with Medical References":

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Hackney, A. C., Hosick, K. P., Myer, A., & Rubin, D. A. (2013). Testosterone responses to intensive interval versus steady-state endurance exercise. Journal of Endocrinological Investigation, 36(11), 891-897.
Leproult, R., & Van Cauter, E. (2010). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. Jama, 303(5), 464-465.
Isidori, A. M., Giannetta, E., Greco, E. A., Gianfrilli, D., Bonifacio, V., Isidori, A., & Lenzi, A. (2005). Effects of testosterone on body composition, bone metabolism and serum lipid profile in middle-aged men: a meta-analysis. Clinical Endocrinology, 63(3), 280-293.
Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Journal of the American College of Nutrition, 15(5), -475.
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