Past the age of 30 men’s testosterone levels start to dip as a natural result of ageing. With this dip comes a range of problems associated with low testosterone which are a stark contrast to it’s benefits:
Healthy testosterone levels aid:
- muscle growth
- bone density
- energy levels
- sexual function
Have a look at our list of the best natural ways to boost testosterone levels:
A study where infertile men were supplemented ginger found a 17% increase in testosterone levels.
Cholesterol is a precursor of testosterone and all sexual hormones. The negativity surrounding it is largely a myth. Egg yolk is full of cholesterol so incorporating eggs into your diet is a great idea.
Packed full of vitamin D, one serving of the fish will meet your daily needs, low testosterone has been tied to vitamin D deficiency in certain studies, so ensuring you get enough of the vitamin is essential.
Resistance training is the best exercise to boost testosterone, well known for providing a temporary boost after training but it will also gradually increase baseline testosterone levels.
Eat Healthy Fats
Research shows a link between increased intake of mono and polyunsaturated fats and higher levels of testosterone. The healthiest foods for this include olive oil, avocado and salmon.
Stay In Shape
Obesity is linked to low testosterone levels in men of all ages, so it’s an easy fix. Losing that extra fat will increase your testosterone levels!
Watch Your Alcohol Consumption
This one’s only for those who overindulge, a few drinks are completely fine, but excessive consumption will have a negative effect on your testosterone, multiple studies prove that drinking too much leads to higher levels of oestrogen and lower testosterone.
Dehydration substantially raises cortisol levels, the stress hormone which reduces testosterone levels. Ensure you’re hydrated throughout the day.
The best way to get your vitamins is through a balanced diet, but taking a multi vit with provision* can correct multiple underlying micronutrient deficiencies. Many vitamin deficiencies (vitamin D, Zinc, Selenium, Magnesium) lead to poor effects on testosterone, so it’s best to ensure all daily nutrient needs are met.
*Too much of a vitamin can lead to buildups and be bad for you. Pinpoint which vitamins you’re deficient in and take specific supplements, get advice from a doctor for help.
Diet is a huge part of building testosterone levels naturally, with the right supplements in place, correct diet and enough water you’ll be able to boost your dwindling testosterone naturally. Watch your weight and exercise regularly and this is the best lifestyle to ensure healthy levels of testosterone.
If you’re looking to get tested, a blood test and physical exam gives a good indication towards testosterone deficiency. It’s best to see a doctor in the morning when levels are highest.