What is low testosterone?
If you think you have low testosterone levels, you can test them using a simple blood test from Superdrug Online Doctor.
There are several natural ways to increase and maintain healthy levels of testosterone in your body:
Exercise regularly & lift weights
Various studies have shown that physically active men have higher testosterone levels than those with a more sedentary lifestyle. Research has also indicated that strength and resistance training leads to an increase in testosterone levels for both men and women.
Eat a healthy, balanced diet
Research has shown that what you eat can significantly impact testosterone levels in men.
Avoid restricting or eating too many calories and ensure your daily diet contains a balance of healthy fats, complex carbohydrates and natural protein to maintain healthy testosterone levels.
The negative impact of stress on the body has been widely researched and is well known. Specifically, studies have indicated a direct relationship between high levels of the stress hormone, cortisol, and the levels of testosterone in your body. When cortisol levels are high, testosterone levels can fall.
Repetitive high levels of stress can also lead to an increase in food intake, leading to weight gain and storing fat around your organs, as well as poor sleep and excessive consumption of alcohol and drugs. All these factors can have a negative impact on the levels of testosterone in your body.
Stress is a normal part of life, so you can’t get rid of it entirely. However, you can help your body deal with stress more effectively and minimise the longer-term impacts, such as reducing testosterone. Lifestyle changes such as eating healthily, taking plenty of exercise and getting good quality sleep are essential tools in minimising the effect of stress.
Good quality sleep
Studies have shown a link between the amount of sleep you get and the testosterone levels in your body. This is because the majority of the testosterone release in your body occurs while you are asleep.
The amount of sleep you need varies from person to person, but it is generally recommended that adults get between 7 and 9 hours per night. Getting enough sleep each night will help your body maintain optimal levels of testosterone.
Be aware of the impact of your alcohol consumption and the drugs you take
Like stress, the negative impact of excessive drinking and recreational drugs on the body is well known. Studies demonstrate that drinking too much reduces testosterone levels in your body and that recreational drugs directly impact the reproductive system.
Medicinal drugs such as statins can also reduce testosterone levels in your body. Talk to your doctor if you have any concerns about your medications affecting your testosterone levels..
Get enough Vitamin D
Studies show that Vitamin D plays a role in creating testosterone, so taking Vitamin D can boost your levels if you suffer with vitamin D deficiency.
Your body needs sunlight to produce Vitamin D naturally. In the northern hemisphere, it can be hard to get enough sunlight to get the right level of Vitamin D. In the UK the government recommends that adults take a vitamin D supplement in Autumn in Winter. You can test your Vitamin D levels yourself to check if you need any additional supplements.
Consider other vitamin and mineral supplements
There is mixed medical evidence on the impact of taking multivitamins and mineral supplements on testosterone levels.
However, studies have shown that taking zinc may improve the amount of testosterone your body produces if you are zinc deficient. There is also some evidence that increasing Vitamin C and Vitamin E levels can affect male sex hormones.
Natural testosterone boosters
The following herbal supplements all have limited medical evidence to support the fact that they boost testosterone levels:
- horny goat weed (icariin)
However studies into these supplements were too small to say for sure that taking any of these supplements will boost testosterone levels. Some herbal supplements can have side effects so these are generally not recommended by doctors as a way to boost low testosterone.