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How to Increase Testosterone Naturally

  • 4 min read

Testosterone is the primary androgen in the body. While testosterone is considered a “male hormone” every gender needs some amount of testosterone. Testosterone plays multiple roles in the body. Having low testosterone levels (hypogonadism), especially in men, could lead to serious health issues. 

How does testosterone affect a man's body?

  • Regulating sex drive 
  • Bone mass
  • Fat distribution 
  • Muscle mass and strength 
  • Production of red blood cells 
  • Production of sperm 

How does testosterone affect a woman's body? 

  • Libido (sex drive)
  • Menstrual cycle and fertility 
  • Bone and muscle health 
  • Mood and energy 

What are normal testosterone levels?

Testosterone naturally decreases as you age by an average of 1% per year after the age of 30. Testosterone is measured in nanograms per deciliter (ng/dL). It is expected for peak levels of testosterone to arrive in a man's teenage years around the age of 18-19 years old. 

Levels of testosterone for men by age:

  • Early teens (12-13 years old) 7-800 ng/dL
  • Teens (15-16 years old) 100-1,200 ng/dL
  • Late teens (17-18 years old) 300-1,200 ng/dL
  • Adults (19 and older) 240-950 ng/dL

To confirm your testosterone levels, you can ask your doctor to perform a blood test. While it is completely normal for testosterone levels to decline as people age, having abnormally low levels of testosterone could lead to more complicated health issues.

When a man's testosterone gets too low, they can experience a number of symptoms including:

  • Low energy 
  • Hair loss 
  • Weight gain 
  • Declining sex drive 
  • Loss of body hair 
  • Loss of muscle 
  • Symptoms of depression 
  • Fatigue 

What causes a testosterone deficiency 

  • Aging 
  • Chemotherapy 
  • Damage to the testicles  
  • Obesity 
  • Medications such as antidepressants
  • High blood pressure/Diabetes 
  • Poor sleep 

If you have experienced any of these symptoms, talk to your healthcare provider and ask them to perform a testosterone level blood test. Today, Sol Nutrition will provide you with various natural actions you can take to improve your testosterone levels naturally. 

Exercise 

People who exercise regularly have higher testosterone levels than those who do not exercise. A study found that higher body weight and obesity are directly linked to lower testosterone levels. The same study published by Clinical Endocrinology (2012) found that obese men aged 14-20 had up to 50% less testosterone than their peers. By working out and maintaining a healthy weight, you can expect more normal levels of testosterone. 

Studies have shown that the more you workout a muscle, the more your testosterone response will be after your workout. When you strength train, you build muscle. Since testosterone is a hormone that builds muscle, strength training helps you boost testosterone, resulting in building and retaining muscle mass.

Diet 

As we mentioned above, maintaining a healthy weight can improve your testosterone levels. If you suffer from low testosterone, consider switching your diet to lose weight. Avoid eating processed foods and start eating natural foods and vegetables. 

Foods that may boost your testosterone naturally:

  • Fatty fish 
  • Leafy greens 
  • Avocados 
  • Eggs 
  • Pomegranates 
  • Cocoa powders 
  • Olive oil

Avoid endocrine-disrupting chemicals 

The endocrine system produces and regulates hormones in the body, it also secretes important hormones such as adrenaline and insulin. Endocrine disruptors are chemicals that interfere with this system. You can't eliminate all contact with endocrine disruptors, but you can try to reduce your contact with them. Avoid products with BPA and cut back on drinking out of metal cans. If possible, use glass containers and cups instead of plastic, and if you must reheat your food, avoid heating it up in a plastic container. 

Lower your stress levels

Stress can raise cortisol levels, if cortisol is elevated, it can cause testosterone levels to drop. If you need some extra help reducing your stress, check out our blog post on How to Manage your Stress here. Not only does stress contribute to testosterone levels, but so does getting adequate sleep. A good night's sleep can make you feel energized in the mind and body but it also supports important functions of the body and is essential to testosterone production. Check out our blog post for tips on how to Sleep Better & Sleep Longer here.

Man Power at Sol Nutrition 

Man Power is a popular long-term choice for men of all ages. Man Power helps invigorate your libido and stamina by stimulating blood flow and increasing the natural production of testosterone. Healthy testosterone levels contribute to improved focus, motivation, stamina, physical strength, and bone density. Whether you are battling with low libido, or would just like a boost of testosterone, Man Power is a healthy herbal alternative to increase your natural production of testosterone. 

Conclusion 

If you think your testosterone levels might be low, it is important to know the symptoms as well as possible ways to naturally increase your testosterone. Testosterone is a crucial hormone for overall health. While sometimes a decrease in hormones is expected with age, it is possible to naturally increase testosterone levels through exercise, diet, and lifestyle changes.



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