Boost testosterone levels naturally

Testosterone levels also decrease with age, but the greatest decrease is seen with bioavailable testosterone, which can be reduced by 50% by age 75. This fall in bioavailable testosterone is because of rising SHBG (sex-hormone binding globulin) levels with aging, which explains the disproportion between total and bioavailable testosterone levels.

Testosterone is a male sex hormone that plays an instrumental role in the modulation of adult male reproductive health, sexual function, bone health, fat metabolism, muscle mass and muscle strength. But in males, low testosterone has been associated with poor sexual desire.

Middle-aged and older males start to see testosterone levels decrease as rapidly as 0.4–2% annually after age 30.

Low testosterone levels can be caused by

The main causes of low testosterone: Central obesity, high triglycerides, low high -density lipid cholesterol, hypertension, or insulin resistance. This can cause a suppression of the sex hormone binding globulin (SHBG) synthesis.

In fact, a recent meta-analysis including four prospective studies demonstrated that low testosterone is associated with a three- to four-fold increased risk of diabetes mellitus, which is a known predictor of cardiovascular morbidity and mortality.

Testosterone and diet-induced obesity independently and cooperatively regulate neuroinflammation in central and peripheral nervous systems, which may contribute to observed impairments in neural health. Together, findings suggest that low testosterone and obesity are interactive regulators of neuroinflammation.

To sustain optimal testosterone levels naturally it’s important to prioritize quality of sleep, physical activity, weight management, magnesium, zinc, and vitamin D.

Low testosterone levels affects weight management

Being overweight is the number one risk factor for a man having low testosterone. This causes testosterone to fall for several reasons. First, testosterone is converted to the female hormone estrogen in fat tissues, and when there is too much fat there is a high rate of this conversion. Secondly, obesity is thought to suppress testicular function. Lastly, testosterone is a fat-soluble hormone and is stored in fat tissue, so in an overweight man there may be too little testosterone in the blood because higher-than-normal percentage is being stored in body fat. Low testosterone and high estrogen equals weight gain. The good news is that all of these issues can be reversed with fat loss and muscle strength.

Sleep

Alterations in testosterone levels occur habitually during sleep, in both men and women. Testosterone levels rise during sleep and decline during the waking hours. Grounding research has shown that peak levels of testosterone happens during REM sleep (our restorative sleep). Lack of sleep or interrupted sleep reduces our REM sleep contributing to low testosterone.

Start off by practicing good sleeping habits to help boost your testosterone levels to where they need to be.

Physical Activity

A study in the European journal of applied physiology found that physically active men have a more anabolic hormone environment and a healthier semen production compared to men who lived a sedentary lifestyle.

In fact, another study out of the European journal of applied physiology suggested physical activity may be more beneficial than weight loss.

Vitamins and Supplementation

Specific vitamins and minerals may be beneficial in boosting testosterone levels. Research has shown that zinc, vitamin d and vitamin b supplements increased sperm quality by over 70%. Zinc has shown to help boost testosterone levels in athletes. Have you heard how functional nutrition can help?

Herbs

Ashwagandha is shown to have the most research behind boosting testosterone levels. One study tested the effects of this herb on men with fertility issues and found a 17% increase in testosterone levels and a 167% increase in sperm count.

In men who were healthy, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also contribute to the boost in testosterone levels.

Laboratory Diagnosis

In aging men who present with signs or symptoms of hypogonadism (testosterone deficiency), the diagnosis must be confirmed with laboratory testing. Initial testing should include a total serum testosterone level drawn between 7 am and 11 am, due to diurnal variation.

Testosterone levels can be boosted naturally