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How to Increase Testosterone Levels: Do Natural Remedies Work?

Strive to get seven or more hours a night by creating a routine of going to bed and getting up at the same times every day. Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you (the “normal” range is a gigantic 264 to 916 mg/dL. But, you don’t want it to get too low, either, or you’ll experience a range of symptoms, like always feeling tired or erectile dysfunction. There are times, however, when testosterone therapy will be recommended by a physician for men or for women, sometimes for different reasons.

A study in a sex club found that testosterone levels were elevated in men responding to sexual stimulus, and the levels were particularly high when participating in sexual activity, rather than observing. For most men, declining testosterone levels won’t cause any noticeable changes, but others experience various physical and psychological symptoms. The best way to check your levels of testosterone is to take a blood test. With that in mind, here are our top nine ways to increase your testosterone levels naturally. Women may have a testosterone deficiency due to diseases of the pituitary, hypothalamus or adrenal glands, in addition to removal of the ovaries. Estrogen therapy increases sex hormone binding globulin and, like aging men, this reduces the amount of free, active testosterone in the body. “A too-low or too-high testosterone level is not favorable,” says S.

Some studies have shown that fenugreek supplementation can improve testosterone levels and symptoms related to low testosterone, such as low libido. For instance, an 8-week study of 49 athletic men showed that taking 500mg of fenugreek daily slightly increased testosterone levels, significantly improving strength and body fat compared to a placebo group. Regular physical activity, especially strength training and high-intensity interval training (HIIT), can significantly boost testosterone levels. Weightlifting, in particular, is known to increase testosterone in both the short and long term.

If you decide to add any supplements to your routine, speak with a healthcare professional first, especially if you have any underlying health conditions or are taking other medications. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. What you eat can affect levels of testosterone as well as other hormones. And remember, if you’re concerned about your T levels, it’s always a good idea to check in with your doctor. They can answer any questions you have and help you figure out the best path forward. Fair-skinned people can up their vitamin D by exposing their bare skin to sun for 10 to 15 minutes, and those with darker complexions might need anywhere from 30 minutes to three hours more.

It’s an integral component of Ayurvedic medicine and is linked to reduced stress. After spending some time in Australia working in pharmaceuticals, Kirsty was excited to return to the UK and crack into the men’s health industry. She’s a passionate writer who loves to learn obscure facts about health and watch Dr Luke on TikTok. But T levels gradually decline throughout adulthood, and men lose approximately 1% of their T levels per year after age 30. the greatest bodybuilder of all time deadline to have twice the impact to advance healthcare research is May 15. Remember, medical interventions should be considered only after consulting with a doctor.

One 2016 study found that stressful events contributed to erratic changes in testosterone levels in males. According to a 2016 study, men who are obese have 30% lower testosterone levels compared to men who are lean. Maintaining a healthy weight is key for overall long-term health.

So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone. Most testosterone release occurs during sleep, particularly during the rapid eye movement (REM) stage. Regular exercise, a healthy diet, and adequate rest all help maintain energy and vitality in men over 50. But men are also turning to one of the most advanced aging solutions available. Over the last decade, testosterone use among middle-aged and senior men has become popular.

Examples of foods that can help boost testosterone include ginger, fatty fish, and some vegetables. Many men are surprised to learn that taking T will cause infertility. But it’s true — adding external testosterone to the body can cause the brain to slow or stop making the hormones that drive male fertility. This can reduce or curtail sperm production, also known as spermatogenesis.

That’s why women have testosterone too (yes, it’s true!), even if they don’t have testes. Testosterone plays a key role beyond sexual function and growth, including boosting brain function, improving cardiac health, and protecting your prostate and liver. For customized recommendations to increase your testosterone levels, book a consultation at Advanced Urology. In some people, stress-eating causes weight gain and the increase of harmful fat buildup around the organs.