Effective ways to increase testosterone is a topic that excites every man. There are a huge number of supplements, drugs, and methods that promise to raise this hormone – however, only a few of them are able to show confirmed data.
In fact, the best way to increase testosterone levels is through strength training – especially for younger guys. In addition, to maintain the production of the hormone, you need a sufficient amount of zinc, magnesium, and a number of other minerals in the daily diet.
What is Testosterone?
Testosterone is the key male sex hormone. It is responsible both for the level of sexual libido and the formation of secondary sexual characteristics in men, as well as for the growth of muscle tissue and fat burning. Anabolic steroids are, in fact, synthetic testosterone.
Contrary to popular belief, testosterone is not associated with high levels of aggression. More precisely, on the contrary. Aggressive men have elevated levels of the stress hormone cortisol – while testosterone levels are often low. In fact, these hormones are antagonists.
In order to increase testosterone, you must first eliminate the factors that negatively affect it. First of all, reduce cortisol levels, get rid of excess weight, and normalize blood glucose levels. In addition, strength training and proper nutrition are important for raising testosterone.
Dangers of High Testosterone
It is important to remember that excessively high testosterone levels are potentially dangerous for men’s health. Risks include baldness, worsened skin conditions, as well as increased blood pressure, bad cholesterol levels, and increased risk of heart disease.
The desire to raise testosterone through the use of anabolic drugs can also harm the body. First of all, the liver, the main filter of the body, gets under attack. A high-protein diet in the presence of high testosterone levels increases the level of ammonia in the blood, leading to toxic organ damage.
Testosterone Boosting Products
Strictly speaking, it is impossible to raise testosterone with food. However, there are nutrients whose deficiency leads to a decrease in the hormone – for normal testosterone production, men must receive the following nutrients with food daily:
- Zinc: 10 – 15mg per day
- Magnesium: 300 – 400mg
- Iron: 8 – 10mg
- Vitamin D: 400 – 1000 IU
- Saturated fat: at least 10% of calories
- Omega3: at least 1g
1. Products Containing Zinc
The leaders in zinc content are seafood, offal, and various nuts. In addition, zinc is found in legumes, chicken eggs, and, in much smaller quantities, in meat and cereals. Zinc deficiency is a common nutritional disorder that affects testosterone levels.
2. Products Containing Magnesium
The main role of magnesium in the body is energy metabolism in cells. Deficiency of this micromineral is associated with chronic fatigue, difficulty sleeping, and even seizures. Most magnesium is found in seeds (both chia seeds and pumpkin seeds), followed by nuts, legumes, and some vegetables.
3. Products Containing Iron
Iron is one of the key microminerals necessary for the proper functioning of the body’s metabolism and the production of testosterone. Regular consumption of iron-rich foods ensures the transport of oxygen to the tissues and helps the immune system function.
4. Foods Containing Vitamin D
The main source of vitamin D is sunlight, as it is produced in the skin during tanning. Vitamin D is rarely found in foods – it is found in eggs, dairy products, and sea fish. Note that according to the mechanism of action on the body, vitamin D resembles a hormone – affecting testosterone levels.
5. Saturated Fats
Since the 1980s, saturated fat has been considered the main enemy of health – but recent scientific research suggests that it is not so simple. Ultimately, in moderation, saturated fatty acids are not only safe for the body but also beneficial.
6. Omega-3 Fatty Acids
Omega-3s are like vitamins in that they are important for brain function and metabolism, but are not produced in the body and must be obtained from food. While supplementing with omega-3s doesn’t provide any benefit, it’s about covering the recommended daily allowance.
Nutrition Strategy
Foods with a high glycemic index affect testosterone levels. The use of a large number of fast carbohydrates not only disrupts the normal synthesis of insulin but also correlates with low levels of the male hormone. Also, testosterone is negatively affected by trans fats contained in fast food.
We talked more about the nutritional strategy and norms of proteins, fats, and carbohydrates to increase testosterone in the body. A high level of hormones is critical for strength training for muscle growth.
Physical Training
First, the more muscle a man has, the higher his testosterone levels. Secondly, excess adipose tissue leads to a decrease in this hormone. That is why training to increase testosterone should be based on getting rid of excess weight and gaining muscle mass.
The best exercises for raising testosterone are multi-joint basic exercises with a barbell – they have a complex load on the body, affecting both the muscles and the central nervous system and hormone production. The deadlift is considered the leader in influence.
Fat Burning Workouts
Excess weight is one of the most important factors for lowering testosterone since adipose tissue is able to convert the male sex hormone into a female one. The more visceral fat a man has, the lower his testosterone levels and the higher his estrogen levels.
In turn, visceral fat is fat that accumulates inside the abdominal cavity and pushes the stomach forward. To burn it, you need regular cardio 3-4 times a week, as well as the normalization of the diet. The good news is that boosting testosterone will help you burn fat faster.
Drugs to Increase Testosterone
Only anabolic steroids have the evidence base as drugs to increase testosterone levels. However, they do not increase testosterone at all, but replace it, reducing natural production. In addition, synthetic testosterone is a strictly controlled drug and is prescribed by a doctor.
Only three over-the-counter drugs have a proven ability to increase testosterone levels:
1. D-Aspartic acid
Aspartic acid is an amino acid found in small amounts in foods. In turn, the D-isomer is a free form available in the form of sports nutrition. When taken at 2-3 g per day, the supplement is able to influence the increase in testosterone, prolactin, and growth hormone.
2. Tribulus Terrestris
Tribulus is a plant known in folk medicine as a libido booster. The powder from the root of this plant has been shown to be effective in raising testosterone levels in infertile men. At the same time, the subjects took a fairly large dose daily – about 1-3 per day.
3. Eurycoma Longifolia
Malaysian ginseng is another plant used in traditional medicine as an aphrodisiac and potency booster. Some studies suggest that taking this supplement at 1-3 grams per day can affect testosterone levels, but others do not.
Vitamin D, magnesium, and zinc (in case of deficiency) have a strong evidence base as drugs to increase testosterone levels. Of the hundreds of plant extracts recommended for raising testosterone, very few have been researched – and only three of them have an evidence base.
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