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The Best Natural Testosterone Boosters
Testosterone is the main male sex hormone responsible for a variety of functions such as muscle mass, fat distribution and even the production of red cells.
Reduction in testosterone levels has gradually increased and is evident with the increase in consumption of testosterone supplements.
The following methods can be used to boost testosterone levels in both males and females.
It has been found that regular exercise boosts testosterone levels even among the elderly. Resistance training which involves weightlifting among other vigorous workouts was found to be the most effective way to boost levels.
It can also be combined with the use of caffeine as a supplement to further boost the testosterone levels in the training program.
2. Proper Diet
What you eat plays a major role in your hormone levels. It has been found that eating protein-rich food helps maintain healthy levels and aids fat loss associated with testosterone levels. Carbs have also been found to help maintain healthy levels during vigorous training.
3. Quality Sleep
Getting the right amount of sleep is just as important as exercise. Researchers determined that sleeping for 5 hours led to about 15% decrease in testosterone levels.
Those who slept for even lesser hours had borderline deficient levels. Research suggests that 7-10 hours of sleep helps improve the levels.
4. Natural Testosterone Boosters
There are various natural boosters such as ginger, shilajit, Tongkat ali and ashwagandha among others. A study done using ginger on infertile people found that it boosted the testosterone levels by 15% and other key sex hormones as well. Ginger extracts are also delicious and can be used in several meals.
There are also several quality multi-ingredient testosterone boosters such as Blue Star Status and our #1 ranked test booster, Force X7 by Alpha Wolf Nutrition, which has some of the ingredients just mentioned like shilajit and tongkat ali (also known as longjack).
You can often get better results while saving cash by going with a multi-ingredient supplement instead of trying to buy everything individually.
5. Regular fasting
Fasting is mainly associated with religion, but studies show that it helps boost levels at a very high rate. Fasting is not easy, hence the birth of intermittent fasting, which is basically having your first meal at noon and eating your meals close together.
Research has found that it actually boosts levels in the range of 200-400%. This form of fasting allows the organs to rest, especially your liver which plays a crucial role in maintaining hormone levels.
6. Reducing Stress Levels
Mental and physical stress have actually been found to be therapeutic and actually necessary for the body but chronic amounts are toxic. Chronic amounts may lead to the production of cortisol (stress hormone) excessively.
Frustration, anger, and unforgiveness are some of the issues that reduce testosterone levels over time. Researchers discovered that a rise in cortisol levels triggers a rise in testosterone levels as well, but soon drop at a much lower level with time.
Hence, dealing with anger and unresolved issues stands to boost the levels.
7. Vitamin D
Vitamin D3 is one of the most important nutrients that help boost testosterone levels. Vitamin D supplementation has been found to boost testosterone naturally in overweight men by up to 30%.
People suffering from vitamin D deficiency diseases are at a greater risk of having lower levels and have to try and ensure they have 20-30 minutes of sunlight to gain some of that vitamin D.
- 9 Natural T Boosters for More Energy, Better Sleep + More. Dr. Axe – Source
- Testosterone therapy: Potential benefits and risks as you age. Considering t therapy to help you feel younger and more vigorous as you age? Know the risks before you make your decision. Mayo Clinic Staff – Source
- The High Price of Low Testosterone As a man ages, his hormones slacken, and that can drain his energy, sex drive, and muscle-building ability. Science has an answer, and our guy injected it into his body. Should you do the same? – Source