How to increase testosterone levels?

Testosterone is one of the most important male hormones responsible for many functions in the body. It affects, among others: on muscle mass, mood, self-confidence, bone density and sexual drive. People whose testosterone levels are too low often have problems with libido and erection. In addition, they have a higher level of body fat. Too little hormone also translates into worse mood. We may experience apathy, fatigue, nervousness, and concentration problems. In the long run, the bones even weaken and immunity decreases. How can you increase the level of this hormone?

What do you need to know about testosterone?

People who suspect low levels and have the symptoms described above should undergo a testosterone test. It allows you to determine whether there are hormonal disorders in the field of sex hormones. The test is performed using venous blood, on an empty stomach. It is worth remembering that incorrect values may indicate the existence of various diseases. Hypogonadism often occurs, meaning abnormal testicular function. Its causes may be different, but the consequence is, among others: sterility. If the testosterone level test shows too low values, the cause may also be found in the existence of. the so-called metabolic syndrome. Most often, it affects obese people who have problems with hypertension, high levels of fatty acids in the blood, insulin resistance and poor glucose tolerance. It is also worth noting that testosterone is negatively affected by smoking and alcohol abuse.

It is estimated that currently as many as 13% of men over 45 years of age suffer from a deficiency of this hormone. In most cases, it is the result of an unhealthy lifestyle (diet and insufficient physical activity), stress and lack of adequate sleep. It is natural for testosterone levels to decline with age, but low values tend to occur in elderly, sick and obese people. This means that if we want to take care of our hormonal balance, it is crucial to look at our current habits.

Training as a way to increase testosterone

One of the best ways to increase the level of this hormone is physical activity. People who train at least several dozen minutes 2-3 times a week regulate their hormonal balance. When we subject our body to exercise, we force it to produce more testosterone. Of course, a lot depends on the discipline practiced. What exercises are best? It turns out that strength training (anaerobic) brings excellent results. It is worth focusing on short but intense effort. It should engage especially fast-twitch muscle fibers, because in this way we are able to increase testosterone production to the greatest extent. It is best to perform a low number of repetitions, but with a heavy weight. This combination has a great effect on the male hormonal system.

People who have had testosterone tested and would like to naturally increase its level should focus especially on complex, i.e. multi-joint, activities. They are very effective because they engage many muscles at one time. Therefore, it is worth doing exercises such as squats, pull-ups, deadlifts, rowing with a dumbbell or barbell, or bench presses. Regular training with heavy weights stimulates the body to produce testosterone. In this respect, they are much better than exercises involving the activation of only one muscle group. It should be noted here that physical fitness disciplines such as long-distance running, cycling or tennis do not have a significant impact on testosterone production.

What should a diet that increases testosterone levels look like?

Another important piece of the puzzle is nutrition. A diet rich in healthy fats and low in carbohydrates with a high glycemic index will work best. The daily menu should include seafood, olive oil, eggs, nuts, seeds, coconut oil and butter. Why is avoiding high glycemic index carbohydrates crucial? Because they can convert testosterone into estrogen. Moreover, such a diet should be rich in vitamins, minerals and antioxidants. People who are cutting should remember that a long-term caloric deficit may reduce testosterone levels. The safest way is to keep it at a level 10-20% lower than demand.

When it comes to specific nutrients, you should consume adequate amounts of protein. Physically active people should take 1.5-2 g per 1 kg of body weight. It is best to choose protein of animal origin, because it is easily absorbed by the body and has a full amino acid profile. Thanks to this, it increases testosterone levels. In addition to meat, it is worth reaching for dairy products and eggs. One of the common mistakes is to limit fat too much. Unfortunately, this leads to a decrease in testosterone. This ingredient must cover about 30% of the daily requirement, but we are talking about healthy fats from fish, nuts, vegetable oils and seeds. When it comes to carbohydrates, we choose whole grains, vegetables, fruits, oatmeal, groats and rice.

Testosterone supplements

People wondering what supplements increase testosterone levels can choose preparations with vitamin D, magnesium, vitamin B6 and zinc. Vitamin D supplementation is recommended all year round. The deficiency of this ingredient reduces the production of the hormone and then reduces its concentration in the blood. As for zinc, its low level may result in a decrease in libido. Magnesium is also an important element because it regulates the functioning of the nervous system and optimizes testosterone secretion. Vitamin B6, in turn, is responsible for the body's regenerative processes. Some people use the so-called boosters that increase hormone levels. Preparations containing ginseng, DAA, i.e. d-aspartic acid or fenugreek work well.

In addition to the above-mentioned factors, testosterone levels are largely influenced by the daily rhythm. If we want to increase it, we need to ensure that we eat meals at regular times and sleep regularly. It is also recommended to limit alcohol and stress and maintain a healthy weight.