The best foods to boost low testosterone

Naturally Boost Testosterone Tips, Lifestyle Changes

Testosterone is a male sex hormone made primarily in the testicles, but also in other parts of the body, such as the adrenal glands. It’s responsible for a man’s sexual development (e.g., the growth of his testes and penis) and his sexual function (including sex drive and sperm production). It also helps give men their characteristic male traits—things like facial hair, a deepened voice, and increased muscle mass.

It’s particularly effective for men experiencing symptoms of low testosterone caused by hypogonadism, which is the majority of men with low T. Testosterone levels increase as you sleep, which may explain why men who are chronically sleep deprived can have lower levels of testosterone. One study examined the testosterone levels in young, healthy men after they slept eight to 10 hours for a series of nights and then restricted sleep to five hours per night for eight nights. Overall, the men’s testosterone levels decreased 10%-15% after the eight days side effects of testosterone hormone replacement therapy restricted sleep. Stress can prevent testosterone hormone production in the body by causing damage to the Leydig cells, which make this hormone, leading to low T levels.

In one study, researchers found that the equivalent of 500mg—about the amount in 5-10g of grape skins– raised T-levels and improved sperm motility (33). Fortified cereals are sometimes disparaged because they can run high in carbs and added sugar. But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts. Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. The medical community had long believed eggs weren’t all that great, since they’re high in saturated fat and cholesterol. That philosophy has changed over the past 20 years, however, and egg yolks have earned a spot among the healthiest existing food choices. The magnificent mollusks are loaded with vitamins B12 and D, selenium, copper, manganese and omega-3 fatty acids.

It’s advisable to consult the expertise of an endocrinologist—a doctor specializing in treating health conditions caused by problems with the body’s hormones. Hone is an online clinic that helps men and women manage their health. As part of your subscription and as medically indicated, physicians prescribe medications, and recommend supplements that are delivered to you from the comfort of your home. There’s always a risk that drugs, whether medicinal or recreational, can negatively impact your testosterone. Testosterone levels tend to increase at the onset of sleep and peak during REM (rapid eye movement). Work in at least one extra hour of sleep every night, and your hormones may feel a lot more energized in the morning.

While lifestyle changes are a great place to start, don’t hesitate to seek medical advice if you feel these methods aren’t working for you. Your diet should include plenty of vegetables and fruits and a balance of healthy fats, proteins, and complex carbohydrates. Studies have not yet demonstrated the effectiveness of TRT in helping men with normal levels of testosterone or older men with decreasing testosterone levels due to aging.

So I think it’s just really important to get in and see a doctor regularly. Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds. With testosterone, more isn’t always better—and, it’s not in any way linked to manliness.

Consult a healthcare provider with any concerns about your hormone levels. Alcohol, opioids, and steroids can reduce testosterone production. Reducing or eliminating these substances can help you regain healthy hormone levels. A review published in 2019 found that onions may help male testosterone levels.

You can see a urologist, endocrinologist, family physician, or internist for help. Your healthcare provider will take a health history and, if symptoms point to low testosterone, order a blood test for a definitive diagnosis. Several blood draws may be needed, as testosterone levels naturally fluctuate throughout the day. Physicians generally don’t treat low testosterone unless you are symptomatic and blood test results confirm low levels.