Testosterone Home Remedy
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
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If you're looking for natural ways to boost your testosterone levels, you're in luck.
There are different safe and proven methods that can help increase testosterone production in your body without the need for synthetic supplements.
Say goodbye to artificial solutions and discover the most effective natural remedies for boosting testosterone.
Considering that men's hormone levels are declining due to age, it's essential to know whether there's an herbal remedy to increase testosterone levels.
The question is a compelling one, but which one can provide the best results?
We'll explore several options, including Zinc, Ashwagandha, Iron, Vitamin D, and more. These remedies are safe, effective, and proven to enhance a man's health.
Get enough sleep
One of the most important natural remedies for increasing testosterone is getting enough sleep.
Lack of sleep can disrupt hormone production and lead to lower testosterone levels.
Aim for 7-8 hours of quality sleep each night to ensure optimal hormone balance.
Create a relaxing bedtime routine, avoid electronic devices before bed, and create a comfortable sleep environment to promote better sleep.
Prioritizing sleep can have a significant impact on your testosterone levels and overall health.
Exercise regularly
Regular exercise is another effective natural remedy for increasing testosterone levels.
Engaging in physical activity, especially strength training exercises, can stimulate the production of testosterone in the body.
Aim for at least 30 minutes of moderate to intense exercise most days of the week. Incorporate exercises that target large muscle groups, such as squats, deadlifts, and bench presses, to maximize testosterone production.
Additionally, high-intensity interval training (HIIT) and sprinting has been shown to be particularly effective in boosting testosterone levels.
Make exercise a regular part of your routine to naturally increase your testosterone levels and improve your overall health.
Maintain a healthy diet
In addition to exercise, maintaining a healthy diet is crucial for increasing testosterone levels naturally.
Include foods that are rich in nutrients that support testosterone production, such as zinc, vitamin D, and omega-3 fatty acids.
Some examples of foods that can help boost testosterone levels include oysters, salmon, tuna, eggs, and spinach.
Avoid processed foods, sugary snacks, and excessive alcohol consumption, as these can negatively impact hormone levels.
By fueling your body with the right nutrients, you can support healthy testosterone production and optimize your overall well-being.
Reduce stress levels
Stress can have a negative impact on testosterone levels, so it's important to find ways to reduce stress in your life.
Engaging in stress-reducing activities such as meditation, yoga, or deep breathing exercises can help lower cortisol levels and promote a healthier hormonal balance.
Additionally, getting enough sleep and practicing good sleep hygiene can also help reduce stress and support optimal testosterone production.
Prioritizing self-care and finding healthy outlets for stress can not only improve your testosterone levels but also enhance your overall well-being.
Take natural supplements
In addition to lifestyle changes, natural supplements can also be effective in increasing testosterone levels.
Some popular natural supplements for boosting testosterone include ashwagandha, fenugreek, and nettle extract. These supplements work by supporting the body's natural production of testosterone and can help improve energy levels, muscle mass, and libido.
However, it's important to consult with a healthcare professional before starting any new supplement regimen to ensure it is safe and appropriate for your individual needs.
Ashwagandha
Ashwagandha is a plant in the nightshade family that may help boost testosterone levels in men.
This herb has multiple benefits, including the ability to improve sperm quality. It also rebalances reproductive hormones.
One study found that the herb significantly increased testosterone levels in both males and females after it was taken for stress.
Additionally, it may improve cognition and memory. Another study found that it significantly improved motor responses after being instructed.
In addition to helping men with low testosterone levels, ashwagandha can improve the immune system and psychiatric disorders.
It improves mood, energy, and physical performance. In a study of males, ashwagandha significantly improved symptoms of schizoaffective disorder and increased testosterone levels.
In addition, it helped decrease body fat and increase muscle size. Ashwagandha is a well-known herb with a rich history of use.
Vitamin D
In one study, vitamin D supplementation increased the levels of testosterone in men with low levels of vitamin D.
The researchers compared the results of men with low levels of testosterone to men with high levels of testosterone.
The researchers found that the men who were low in vitamin D also reacted less positively to the injection of human chorionic gonadotropin (HCG), a hormone that measures the capacity of the testicles to produce testosterone.
The connection between testosterone and vitamin D intake is very clear. Proper nutrition is necessary to maintain high levels of hormones, and adequate vitamin D levels can be achieved by increasing sunlight exposure.
While sunlight is essential for boosting levels, a vitamin D supplement is needed during the winter months.
The NHS recommends 10 milligrams of vitamin D per day. This should be enough for most people to stay healthy and maintain their testosterone levels.
Vitamin D is important for athletic performance and has been linked to testosterone levels in young, active men.
A 2015 study found that serum 25(OH)D concentrations were associated with total testosterone. In such an active person, vitamin D supplementation may be an effective testosterone remedy.
Nettle root
Nettle root is an herb commonly used in male hormone balancing and sexual health. It contains compounds called lignans, which prevent SHBG from binding to the sex hormone testosterone.
Although it does not directly increase testosterone, it complements other herbs that enhance androgen hormones. This herb has a wide range of potential benefits.
Among its numerous benefits, stinging nettle is a good choice for men who want to increase their testosterone levels naturally.
It helps balance the levels of testosterone and DHT by inhibiting the enzyme 5-alpha-reductase, which promotes the conversion of testosterone to dihydrotestosterone and estrogen.
It also contains polysaccharides, which have anti-inflammatory effects and inhibit human leukocyte elastase. Taking a stinging nettle supplement may be a good idea for men, especially during the colder months when sunlight is limited.
The phytosterols found in stinging nettle root inhibit the production of androgens, including DHT (dihydrotestosterone).
DHT is the breakdown product of testosterone and works against its benefits. It is therefore useful in boosting testosterone levels and preventing the symptoms of BPH.
Nettle root has a number of advantages over other herbal treatments for testosterone. It is effective in increasing free testosterone and inhibits androgens.
Zinc
While a low level of testosterone can be detrimental to one's health, there may be a link between zinc and increased levels of testosterone.
Men are often deficient in zinc. The body needs this mineral for healthy hormone levels. In men, a lack of zinc leads to hypogonadism, a condition where there is a deficiency of testosterone.
While testosterone levels are often low in old age, zinc deficiency is an important factor in the development of hypogonadism. Zinc can promote the secretion of healthy testosterone levels.
Mucuna Pruriens
Mucuna Pruriens has long been used as an aphrodisiac and has been shown to increase testosterone levels.
Furthermore, Velvet Beans contain L-DOPA which the body converts into dopamine; dopamine contributes to feelings of wellbeing as well as stimulating GnRH release which in turn increased sperm volume and quality during one study on infertile men.
Mucuna is an excellent natural source of L-DOPA, an essential precursor for neurotransmitters like dopamine and epinephrine (collectively known as catecholamines).
Studies indicate that Mucuna may raise both human growth hormone (hGH) and testosterone levels while simultaneously suppressing prolactin production that suppresses both testosterone levels and sexual desire.
Studies on infertile men showed that treatment with 5g of Mucuna Pruriens seed extract per day significantly increased semen volume, density, motility, and reduced cortisol, which can have negative impacts on testosterone and sperm count.
Cortisol production decreases significantly with treatment with Mucuna Pruriens extract; hence it has become popular as an aid in relieving erection problems caused by Oligospermia or Asthenospermia. Both conditions with reduced sperm count or motility.
It may be beneficial to combine Mucuna with natural boosters like D-aspartic acid for even greater effects.
Fenugreek
Testosterone is a naturally produced male sexual hormone that plays an essential role in men's health and functioning.
Produced in testicles or gonads, an optimal amount of testosterone can promote strength, muscle mass, energy levels and may even reduce signs of aging symptoms.
Low testosterone levels can result in numerous issues, including muscle atrophy, increased body fat accumulation and diminished libido.
While a diet high in sugar or chronic stress could contribute to this state of low testosterone production, there are natural methods available that can boost testosterone naturally.
One option for improving sexual health and testosterone production in both males and females alike is fenugreek, a plant which has been proven to boost these hormones through compounds known as glucosides that fuel androgen production in the body.
Studies conducted on male and female participants have also demonstrated the power of fenugreek extracts to significantly boost both self-reported libido.
Participants who took a supplement for six weeks reported higher levels of libido than those assigned placebo pills.
Boron
Boron is well known for increasing natural testosterone levels, but it offers many other advantages too.
Studies have demonstrated it can inhibit the conversion of testosterone to estrogen while simultaneously supporting hormonal balance. Increasing bone density, speeding healing and recovery, improving concentration and focus and relieving arthritis/osteoporosis symptoms.
Boron is best-known for its ability to boost testosterone by decreasing SHBG (sex hormone binding globulin).
This allows more sex hormones into the bloodstream and used by your body, helping build muscles, improve strength and decrease inflammation.
A study in which participants took 10mg of boron daily for seven days (to measure plasma steroid hormones), showed their free testosterone had increased 29.5% with SHBG levels dropping 9.5% lower and DHT also experiencing significant enhancement.
Boron can help increase Vitamin D levels and absorption; one study demonstrated this by providing just 3mg per day and seeing their Vitamin D levels increase by 19.6%!
Boron supplements may be easily found online, but for optimal health it's best to increase your levels naturally through diet.
Boron can be found in foods like avocados, bananas, beans and Brazil nuts as well as herbs such as oregano and sage that provide natural sources.
Vitamin A
Viamin A has the ability to increase testosterone by stimulating LH production and binding more testosterone receptors.
Furthermore, its antioxidant effects help lower oxidative stress levels and increase blood flow - two essential elements for increasing testosterone production. You can find Viamin A in foods like almonds, spinach and vegetable oils.
Iron
Iron can help increase testosterone, but only within certain limits. Too much iron causes oxidative stress that reduces testosterone, interferes with other hormones (nitric oxide is critical in blood flow) and interferes with their functions.
Any excess body iron stored by the liver as ferritin levels is an excellent predictor of his total and bioavailable testosterone levels as well as how well his organs are working.
One study showed that men with lower ferritin levels achieved better test results. This could be because iron plays an integral part in red blood cell production, so increases in testosterone stimulate bone marrow to produce more red blood cells.
Which depletes a single large source of free iron stored by their bodies and decreases free iron in circulation.
Iron also inhibits the function of liver-produced hormone hepcidin which inhibits iron absorption while supporting healthy hemoglobin levels.
High hepcidin levels are linked to low testosterone and decreased hemoglobin in older individuals as well as low testosterone and reduced hemoglobin.
Studies have clearly established the benefits of exogenous testosterone therapy on elderly men's hemoglobin and anemia levels.
The benefits are most evident among those with normal iron and hepcidin levels - the correlation is so strong that some believe hereditary hemochromatosis could actually be an adaptive physiologic response to excessive body iron by way of elevated hepcidin levels, which uncouple this hormone from its ability to synthesize iron in bone marrow and other organs.
Vitamin K
Vitamin K2 is an indispensable nutrient for maintaining bone and heart health, activating proteins that deposit calcium in bones and teeth while also helping prevent the buildup of calcification in blood vessels and soft tissue.
Vitamin K1 (phylloquinone) plays an integral part in blood clotting; however, vitamin K2 (menaquinones) plays a pivotal role in maintaining healthy bones and hearts.
Menaquinones helps activate osteocalcin protein which binds calcium deposits in bone matrix. Furthermore, osteocalcin is utilized by our bodies to produce dentin which forms part of teeth structure.
Vitamin K2 has proven itself more effective than calcium at creating strong and dense bones and warding off osteoporosis. But vitamin D and calcium also play an integral role in supporting bone health.
Vitamin K2 plays an increasingly significant role in heart health, although its exact role remains less well understood.
One study revealed that those who consumed more foods rich in vitamin K2 were 50% less likely to die of cardiovascular disease compared with those consuming fewer vitamin K1-rich foods.
Vitamin K2 may also offer protection from cancer by modulating genetic pathways leading to tumor development.
A recent study demonstrated this by showing it reduced hepatocellular carcinoma recurrence rates among mice treated with vitamin K2.
Conclusion
Testosterone plays an essential role in our bodies, from building muscle to getting (and keeping) an erection to bone health and red blood cell production.
That is why maintaining normal levels of testosterone are so essential; unfortunately however, factors like ageing, certain medical conditions or your diet can reduce its production over time.
Making small yet consistent lifestyle and habit changes can naturally raise it back to healthy levels and keep them there for good!
Start by cutting back on alcohol intake; heavy drinking can disrupt many parts of your hormone system, including testosterone.
Stress can lead to higher cortisol levels which will cause testosterone levels to drop as a result; adding relaxation techniques like meditation, journaling or yoga into your routine can help alleviate tension and maintain healthier hormone levels.
Make sure to consume enough protein in order to promote optimal hormonal health and support a healthy hormone balance.
Include lean meats, fish, tofu, eggs and legumes regularly as sources of protein; salmon, tuna and mackerel contain vitamin D for testosterone support, while spinach Swiss chard and kale contain zinc which has also been proven to increase testosterone.
Some herbs may also provide relief, including fenugreek and ashwagandha as well as D-Aspartic Acid, which has been found to raise testosterone in some men.
