staff Testosterone is the hormone that gives men their “manly” characteristics, helps them build muscle, and creates red blood cells. It also boosts libido and keeps bones strong. Normal aging causes levels to decline, but there are ways to replenish them. Some people choose to have testosterone replacement therapy, but this however can be associated with blood clots, fluid retention, mood swings, and other potential side effects. Of course, each person reacts differently so this won’t be the case for everyone.
The best way to increase testosterone levels is to consume a healthy diet high in whole grains, lean protein, and many fruits and vegetables. Also, eat foods high in magnesium, which is needed to make testosterone.
Herbs
Many herbs help prevent the natural lowering of testosterone levels in men as they age. These include Cardamom, a common spice that contains a-terpinyl acetate that regulates hormones; Ashwagandha roots and leaves (Withania somnifera); Gokshur (Tribulus Terrestris); Shilagit (Tribulus Terrestris); and Pumpkin seed oil, which is rich in magnesium, one of the most critical minerals for testosterone production.
However, results from studies on these herbs are mixed due to the small number of trials, variations in dosages and extract preparation, differences in dietary intake of the herb studied, and limited evidence for specific herbs. Further research is needed to understand the mechanisms of action of these herbs, including whether they increase circulating testosterone directly or indirectly by modulating hormones and nutrient availability. Ayurvedic practices suggest that these herbs can be combined for maximum efficacy. Moreover, other lifestyle changes such as adequate sleep, reduced stress, and weight loss should complement herbal therapy for low t treatment.
Supplements
Your testosterone levels naturally decrease as you get older, which can lead to erectile dysfunction and a lack of libido. It can also affect your body composition, causing you to lose weight or muscle.
You can try pills to increase your natural testosterone levels but use caution. Before beginning a new prescription drug, please consult your doctor at the men’s trt clinic as they might interact. You can increase your T level with zinc and vitamin D3, but you typically only require supplements if you have a shortfall. Some research suggests that Tongkat Ali, an herb in the Trigonella foenum-graecum, may also increase your levels.
Some over-the-counter supplements known to improve testosterone include ashwagandha, forskolin, and Asian ginseng. Studies show that these herbs can reduce stress, increase energy and improve sleep quality, all of which contribute to higher testosterone. Other supplements, such as DHEA (dehydroepiandrosterone) and D-aspartic acid, can also boost testosterone.
Exercise
The principal sex hormone in males, testosterone, affects everything from libido to muscle growth, facial hair growth, and good vitality. Although the hormone naturally declines with age, it’s possible to prevent or slow this natural process with a few simple changes in your lifestyle and diet.
Exercise regularly to promote a healthy body composition, as obesity is linked to low testosterone. Also, avoid smoking and heavy alcohol consumption, which can interfere with hormone production and cause symptoms including fatigue and sleep problems.
Finally, focus on strength-based exercises rather than cardio-based workouts, as these are more likely to elevate testosterone levels. Includes both high-intensity interval training (HIIT) and bodyweight exercises like squats, bench presses, and deadlifts. In general, testosterone peaks in the morning and again after workouts. However, chronic stress can cause cortisol to remain elevated for an extended time and reduce testosterone. It is why finding ways to relieve stress in your life is crucial.
Diet
Testosterone levels decline naturally, but a diet with plenty of healthy foods can help slow or reverse the process. Foods that boost testosterone include those rich in vitamin D, magnesium, zinc, and flavonoid antioxidants. Avoiding foods that suppress testosterone, such as refined sugars, processed carbohydrates, excess alcohol, and stress-inducing substances like caffeine, is also essential.
Salmon, tuna, and mackerel are examples of fatty fish that are excellent protein sources and can help increase testosterone levels. Additionally, it contains enough omega-3 fatty acids, which may help the body produce less sex hormone-binding globulin.
Leafy green vegetables are another natural way to boost your testosterone levels. Spinach, kale, and watercress are high in the magnesium testosterone-raising mineral. Garlic is also a good source of this mineral. It can also help lower cortisol, a stress-inducing hormone that can interfere with testosterone production.
