Tips to Boost Testosterone

Did you know that low testosterone impairs the ability to increase muscle mass and strength as well as causes weak bones? 

Testosterone is a sex hormone that plays multiple roles in sexual health and reproduction. Testosterone is produced by both men (in testes) and women (in ovaries) and in both sexes by the adrenal glands. Women don’t need as high of levels of testosterone as men, and it has similar functions in women as men, such as sex drive and leaner body composition. Testosterone is important for men in maintaining:

• Muscle mass and strength

• Fat distribution

• Bone density

• Facial and body hair

• Sex drive

• Sperm production

• Red blood cell production 

• Well-being and mood

If you are a male experiencing changes in sexual function, lack of energy, mood changes, difficulty with weight loss, decrease in muscle mass and sleep disturbances, then you may have low testosterone levels. A blood test is the only way to diagnose a low testosterone level. While testosterone replacement therapy can be prescribed, there are natural ways to enhance your testosterone levels. 

1.     Sleep 

There are a number of hormones released during sleep, all with different purposes. Poor sleep can negatively impact testosterone, as a study found that sleeping only 5 hours a night could decrease testosterone levels by 15%. While the exact amount of sleep varies by person, generally 7-9 hours of sleep per night can help maintain healthy testosterone levels. Good sleep hygiene, establishing a regular sleep schedule and a consistent bedtime routine, can help promote better sleep quality and quantity. 

2.     Strength Training

People who exercise regularly tend to have higher levels of testosterone. Resistance training or strength training seems to be the most effective. Recommended that adults get at least 150 minutes per week (30 minutes for 5 days a week) of moderate-intensity aerobic activity and 2 days per week of muscle-strengthening activities by 2018 Physical Activity Guidelines for Americans 2nd Ed. 

3.     Avoid Overreaching and Overtraining

While exercising is beneficial for boosting testosterone, training excessively along with inadequate recovery can lead to overreaching and/or overtraining, resulting in comprised athletic performance. This is common in elite athletes. Overreaching and overtraining can cause a reduction in testosterone levels. Proper recovery including rest and sleep as well as eating enough to meet energy and performance needs can help maintain performance and testosterone within normal levels.   

4.     Avoiding Low Fat Diets

Low fat diets may decrease testosterone levels in men. Recommendations for fat intake are 20-35% of total caloric intake, while limiting saturated fat to 10% of your total calories. Choosing healthier fats, such as polyunsaturated and monounsaturated fats (i.e., fatty fish, nuts, seeds, olive or canola oils, avocado), help increase HDL (“good” cholesterol) in the body, promote normal brain and nervous system functions, reduce inflammation, maintain immune function and vitamin absorption. 

5.     Losing Excess Weight

Research has shown weight loss in obese individuals can increase testosterone levels. The most successful weight loss combines diet, exercise and behavioral therapy. Every person has a different situation and not one approach will work for each individual. Recommend talking to a registered dietitian to help support your individual goals. 

6.     Zinc

Zinc may boost testosterone levels. Adult males should aim for a daily intake of 11 mg of zinc. Food sources of zinc include:

• 3 ounces of oysters = 74 mg

• 3 ounces beef chuck roast = 7 mg

• 3 ounces Alaskan king crab = 6.5 mg 

• 3 ounces pork chop = 2.9 mg

• 3 ounces chicken, dark meat = 2.4 mg

• 1 serving breakfast cereal = 2.8 mg

7.     Moderate Consumption of Alcohol 

When drinking alcohol, testosterone decreases, and estrogen increases, causing fluid retention and fat deposition that can lead to weight gain. Moderate consumption is considered one standard drink for women and two for men per day. A drink is equivalent to a 12-ounce beer, 5-ounce glass of wine and 1.5-ounce of liquor. 

Boosting testosterone can be different for each person. Having normal testosterone levels are important for overall health, well-being, sexual health and being able to make desirable body composition changes. If you’re concerned about your testosterone level, consult your urologist, who specialize in men’s health, and endocrinologist, who specialize in hormones.