How to Increase your Testosterone

Testosterone is the primary male sex hormone and having the right amount in our bodies is essential for the general good health of both men and women. Healthy testosterone levels reduce the risk of disease and low mood, and improve sexual function. If you have low testosterone levels, there are natural and medical ways you can increase them.

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.

Minimise stress

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:

  • ginger
  • horny goat weed (icariin)
  • shilajit

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.

Medications to Increase Testosterone

If tests reveal that your testosterone levels are low, your doctor will discuss your lifestyle and suggest changes that might help increase your levels. If these changes do not work, a specialist in hormones called an endocrinologist may be involved in your treatment. The medical name for the condition of low testosterone levels is hypogonadism.

Medical treatments to increase testosterone are called testosterone replacement therapy (TRT) or androgen replacement therapy. They include gels, patches, tablets, implants or injections. Which methods of TRT are available will depend on which country you live in.

TRT works to increase your testosterone levels from low to normal levels. One form of TRT that can effectively boost your testosterone levels is Tostran gel.

Other forms of TRT include:

  • Nebido: injections given every 12 weeks
  • Sustanon: given every 2 to 4 weeks
  • Testogel: a gel similar to Tostran. available in either 40.5mg, 50mg or 16.2mg
  • Testavan: another gel but used on the upper arm or shoulder

Benefits of Increasing Testosterone Levels

Testosterone is known as a sex hormone, but it has an important role in the health of men and women beyond sex. It is involved in muscle mass, energy and focus, regulating body fat, and generating hair growth.

In men, increasing your testosterone levels to their optimum amount can lead to:

  • improved mood, enthusiasm and energy
  • improved sleep
  • better concentration and short-term memory
  • reduced erectile dysfunction
  • reduced body fat
  • improved muscle tone and growth

For women, maintaining a healthy level of testosterone can help improve:

  • low libido
  • low mood
  • poor concentration
  • bone strength

Testosterone Boosting Myths

Myth: increasing your testosterone will improve your sexual performance

There are links between low testosterone levels and low libido and erectile dysfunction. If tests show that you have low testosterone, boosting your levels can help improve your sexual performance. If your testosterone levels are already healthy, boosting your testosterone will not change your sexual performance and can lead to other issues. These include liver damage, painful erections, dropping sperm count, shrinking testicles, breast development if you are male, and blood thickening.

Myth: you can increase your testosterone using testosterone boosters available online

There are many products available advertised as boosting testosterone. Brand names include Testofuel, Testoman and Testboost. Studies have shown that these do not increase testosterone levels. As these products are not regulated in the same way as TRT you should avoid buying testosterone boosters online and instead speak to your doctor if you have any concerns about your testosterone levels.


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