How to Increase Testosterone Naturally
Testosterone is a hormone that helps build and maintain muscle and bone mass. Some bodybuilders use anabolic steroids or other testosterone products to get better results, but I will show you that you do not need them to make progress.
Regular workouts, good sleep, and a healthy diet can take you a long way.
Healthy testosterone levels support muscle, bone strength, sex drive, energy, and mood. According to Harvard Health's guide to testosterone, levels in men fall by about 1% to 2% a year with age. In today’s article, I will be showing how to support your testosterone in a natural way.
Testosterone, The Ultimate Hormone
Let us get the obvious out of the way: testosterone helps you build muscle mass, which I know our bodybuilders would enjoy hearing. That matters for anyone starting out in bodybuilding or trying to make gains, according to AOM.
“We all know about testosterone’s ability to increase muscle mass and strength. It works its muscle-building magic by increasing muscle protein synthesis. Another benefit of the increased muscle mass was that I got stronger. My bench press, squat, and deadlift all enjoyed significant gains during my experiment.”
That is one person's experience, not a study. More testosterone is not always better, either.
Taking extra testosterone or anabolic steroids without a medical reason can cause heart damage, high blood pressure, acne, fluid retention, and mood changes. Testosterone therapy needs a prescription and a doctor's supervision.
So, how do you support your testosterone naturally? Here are a few ways.
How to Obtain Testosterone?
Instead of using drugs, the best natural approach is a balanced diet with enough protein, healthy fats, and carbs. Foods like tuna, milk, and egg yolks supply nutrients such as vitamin D and zinc, but no single food will raise your testosterone by a lot.
Exercise, especially lifting weights, is another good habit for your hormones and overall health. Staying at a healthy weight helps too, since obesity is linked to low testosterone in men. According to Healthline,
“The good news is that exercise improves mood and stimulates brain chemicals to help you feel happier and more confident. Exercise also boosts energy and endurance, and helps you to sleep better. Fitness experts recommend 30 minutes of exercise every day.”
Sleep matters as well. In a small JAMA study on sleep and testosterone, 10 healthy young men who slept only 5 hours a night for a week saw daytime testosterone drop by 10% to 15%.
Be wary of over-the-counter "testosterone booster" supplements. They are not approved to treat low testosterone, and most have little evidence behind them.
Conclusion
Overall, testosterone plays a big part in building muscle. You can support healthy levels by lifting weights, eating a balanced diet, keeping a healthy weight, and getting enough sleep.
If you have symptoms like low energy, low sex drive, or muscle loss, see your doctor for a blood test instead of self-treating. Thank you for taking your time to read the article.
Sources
- Testosterone: What it does and doesn't do, Harvard Health Publishing
- Testosterone, Cleveland Clinic
- Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men, JAMA
