What are the benefits of testosterone?

Testosterone has several benefits, including promoting the development of male secondary sexual characteristics during puberty, such as facial and pubic hair growth, deepening of the voice, and increased muscle mass. Additionally, testosterone affects bone density, fat distribution, strength, and red blood cell production, and is thought to play a role in sex drive.

How do testosterone levels change over time?

Testosterone levels typically peak during puberty and gradually decrease over time after the age of around 30. This decline can lead to a variety of symptoms, including decreased muscle mass, increased body fat, and decreased sex drive.

Can testosterone levels be increased naturally?

Yes, there are several ways to increase testosterone levels naturally. These include getting regular exercise, maintaining a healthy weight, getting enough sleep, reducing stress, and eating a healthy diet that includes foods rich in zinc and vitamin D.

What are the risks associated with low testosterone levels?

Low testosterone levels can lead to a variety of symptoms, including decreased sex drive, erectile dysfunction, decreased muscle mass, increased body fat, and decreased bone density. In some cases, low testosterone levels may also contribute to depression and other mental health issues.

What are the benefits of increased testosterone levels?

Good testosterone levels have many benefits, including increased red blood cell production, which can lead to a healthier heart and lower the risk of heart diseases like cardiovascular disease and anemia. Testosterone also affects muscle mass and fat distribution, with good levels leading to more muscle mass, less fat, and lower risks of fat-related diseases. Additionally, testosterone affects bone density, cognitive abilities, mood, and libido.

How does testosterone affect muscle mass and fat distribution?

Testosterone affects muscle mass and fat distribution by increasing muscle mass and decreasing fat. This leads to lower risks of fat-related diseases and increased strength, energy levels, and height preservation as we age. Regular exercise and a healthy diet can also help slow down muscle mass loss and strength.

Can maintaining high testosterone levels combat osteoporosis?

Yes, maintaining high testosterone levels throughout our lives can combat osteoporosis. Testosterone affects bone density, and stronger bones mean better support and a reduced risk of falls.

Does testosterone affect mood?

Yes, testosterone affects mood. Research shows that good testosterone levels can lead to decreased depression, fatigue, and irritability.

How does testosterone affect libido?

Testosterone affects libido by lowering the chance of erectile dysfunction, especially in older men, and improving sex drive.

Are there natural ways to increase testosterone levels?

Yes, there are natural ways to increase testosterone levels. One way is by taking herbal supplements like Ashwagandha and Maca. Ashwagandha has been shown to increase testosterone levels by 15%, while Maca can help increase fertility.

How does Ashwagandha increase testosterone levels?

Ashwagandha increases testosterone levels by reducing stress and decreasing cortisol levels. It is an adaptogen, which means it helps the body adapt to stress.

Can Maca increase testosterone levels?

While Maca may not directly increase testosterone levels, it can help increase fertility, which can indirectly lead to higher testosterone levels.

What are some other natural ways to increase testosterone levels?

Other natural ways to increase testosterone levels include exercising regularly, getting enough sleep, maintaining a healthy weight, reducing stress levels, and eating a balanced diet with plenty of protein, healthy fats, and zinc-rich foods.

What are the best sources of vitamin D?

The best sources of vitamin D are midday sun exposure for about 20 minutes, salmon, tuna, and egg yolks.

What are the best sources of magnesium?

The best sources of magnesium are almonds, pumpkin seeds, avocados, cacao powder, spinach, kale, and bananas.

What are the best sources of zinc?

The best sources of zinc are almonds, pumpkin seeds, and shrimp.

Why is it important to focus on protein and fruits and vegetables in your diet to increase testosterone levels?

It is important to focus on protein and fruits and vegetables in your diet to increase testosterone levels because they are high in antioxidants, which combat free radicals and reduce the oxidative stress the body is under. Oxidative stress and inflammation have been linked with decreased testosterone.

How can sleep affect testosterone levels?

Sleeping the recommended 8 hours can make sure your testosterone levels don’t drop later on in the day. Testosterone levels are at their peak production when we sleep, so the less you sleep the less testosterone you will have.

Can abstaining from sex and masturbation increase testosterone levels?

According to a small study from 2003, abstaining from sex and masturbation for 7 days can cause an increase in testosterone levels by 145%.

What are some benefits of getting enough sleep for testosterone levels?

Getting enough sleep can help ensure that testosterone levels don't drop later on in the day, and it allows for peak testosterone production during sleep.

What is the connection between sex/masturbation and testosterone levels?

Abstaining from sex and masturbation for short periods of time can cause a temporary increase in testosterone levels, but long-term effects are not clear.

What is cortisol and how does it relate to testosterone levels?

Cortisol is a stress hormone responsible for regulating stress. Too much cortisol can negatively affect testosterone levels.

What are some stress-free activities that can help maintain healthy testosterone levels?

Activities like reading a book or practicing meditation can help reduce stress and maintain healthy testosterone levels.

Can lifestyle changes like good sleep and diet help reduce stress and maintain healthy testosterone levels?

Yes, maintaining good quality sleep and a healthy diet and lifestyle can help naturally reduce stress and maintain healthy testosterone levels.

Glow Up

Updated on February 13, 2023

Franklin

What is it | Benefits | How to increase | Action

Evidence-based. Credit goes to all researchers

I include products after thorough research, based on science, other people’s reviews and my experience. If you buy products through the links from this post, I may earn a small commission, cheers 🙂

Natural ways to increase your testosterone include eating a healthy diet, getting plenty of sleep, changing your lifestyle and avoiding things such as alcohol, stress, and plastics.

What is testosterone 🤔

Testosterone is the male sex hormone and is primarily found in males, produced by the testicles and in smaller amounts in women, produced by the ovaries and adrenal glands.

Its main function is to help in puberty, such as pubic and facial hair growth, and the deepening of the voice (Nassar & Leslie, 2022).

It affects sperm production, bone and muscle mass, fat distribution, strength, and red blood cell production. It is also thought to control sex drive or libido in men (Nassar & Leslie, 2022).

Testosterone levels peak at puberty and gradually decrease over time after the age of around 30 (Kanabar et al., 2022).

Keynote

Testosterone is the sex hormone for males affecting their sex drive, its role is in puberty and affects sperm production, bone and muscle mass, fat distribution, strength and red blood cell production.

Benefits of increased testosterone 💪

There are many benefits to having good testosterone levels as it is what makes a man a male.

Red blood cell production

Testosterone affects red blood cell production, healthy levels mean a healthier heart and blood and so can lower the chance of heart diseases such as cardiovascular disease (CVD) (Kelly & Jones, 2014) and anemia (Nassar & Leslie, 2022).

Muscle mass/ fat distribution

Testosterone also affects muscle mass and fat distribution. Having good levels means more muscle mass and less fat, which again lowers your risk of fat-related diseases (Griggs et al., 1989). Increased muscle mass also means more strength, higher energy levels and losing less height as we age.

Sarcopenia is age-related skeletal muscle mass and strength loss and height loss appear to be related to sarcopenia (Wannamethee, 2006). It can begin as early as our mid-30s (Shin et al., 2018).

Following a healthy diet and exercising regularly can help slow down muscle mass loss and strength.

Bone health

Osteoporosis is the condition of weak or brittle bones, and just as we lose height as we age our bones become more brittle and weak, by slowly losing bone density because of the gradual decrease in testosterone levels (Golds et al., 2017).

One of the ways we can combat this is by maintaining high testosterone levels throughout our lives as testosterone affects bone density (Francis, 1999). This is important as stronger bones mean better support and reduces our risk of falls (Resnick et al., 2014).

Cognitive Ability

Testosterone also affects our brain by lowering our chances of Alzheimer’s disease (Lv et al., 2015). It can also improve other cognitive functions like better verbal fluency, visuospatial abilities, memory and attention (Hua et al., 2016).

Libido

Higher testosterone means better sex drive, as it lowers the chance of erectile dysfunction, especially in older men (Rajfer, 2000).

Mood

Research from McHenry et al. (2014) shows Testosterone affects your mood, you are less likely to be depressed, fatigued and irritable (Kumar et al., 2010).

Keynote

Testosterone is very important as it can affect your mental and your physical health, it is especially important as we age when we start to naturally lose testosterone yearly, having high levels can prevent a range of diseases and ailments.

How to naturally increase testosterone 🤔

Testosterone supplements

Ashwagandha is one of the few natural herbal supplements that has been shown to increase testosterone levels by 15%. It is best known as an adaptogen meaning it helps reduce stress and so decreases cortisol levels (Lopresti et al., 2019).

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Maca is another herbal supplement that although may not increase testosterone, can help increase fertility.

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Diet

Vitamin D, magnesium and zinc are the main nutrients to focus on to increase testosterone levels through diet (Zamir et al., 2021).

Nutrients	Best Sources
Vitamin D	~20 min of midday sun exposure, Salmon, Tuna, Egg yolks
Magnesium	Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas
Zinc	Almonds, Pumpkin Seeds, Shrimp

Try to get the best forms of carbs, protein and fats with a focus on protein and fruits and vegetables as they are high in antioxidants, and since antioxidants combat free radicals, they reduce the oxidative stress the body is under. Oxidative stress and inflammation have been linked with decreased testosterone (Babcock et al., 2021).

Eggs

Besides being a good source of vitamin D, eggs also contain an antioxidant called selenium, which has been shown to improve testosterone production. Testosterone levels are also higher in those with ideal selenium levels in their blood (Qazi et al., 2019).

Pomegranates

Pomegranates contain antioxidants that help protect against free radical damage, thus protecting testosterone-producing cells such as Leydig cells. They can also help with stress by lowering cortisol levels and so increase the amount of free testosterone (Eghbali et al., 2021).

Avocados

Avocados are one of the best sources of healthy fats and magnesium, they are also the richest food in a mineral called boron. Boron has been found to increase plasma concentrations of free testosterone, influence testosterone metabolism and is thought to help protect it against rapid degradation (Rondanelli et al., 2020).

Onions

Onions increase testosterone by increasing the production of luteinizing hormone which regulates the function and number of Leydig cells. Leydig cells are the cells that produce testosterone. Onions also contain flavonoids such as quercetin which act as antioxidants and protect your cells from free radical damage (Banihani, 2019).

Cacao

Cacao powder contains the antioxidant cocoa polyphenol (flavonoids), which is important not only because of its antioxidant properties to fight free radical damage but also because there have been studies linking it to increasing testosterone production from Leydig cells. They also may be effective in delaying hypogonadism (low testosterone) due to ageing (Martin & Touaibia, 2020).

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Exercise

Being active naturally raises testosterone levels. Resistance training such as lifting weights is the most effective at raising testosterone levels (Riachy et al., 2020).

Sleep

Sleeping the recommended 8 hours can make sure your testosterone levels don’t drop later on in the day. Just 1 week of 5 hours of sleep can drop testosterone levels by 15%. In contrast, as we age we generally only lose 1- 2 % of testosterone yearly thus meaning you would have the same testosterone level as someone 15 years older than you (Leproult, 2011).

Testosterone levels are at their peak production when we sleep. Thus, the less you sleep the less testosterone you will have (Wittert, 2014).

Sex/masturbation

For short-term increases in testosterone, a small study from 2003 showed abstaining from sex and masturbation caused an increase in Testosterone levels by 145% on the 7th day. (Jiang et al., 2003).

Some athletes do this to prepare for a fight.

What causes low testosterone?

Drinking

Regular Heavy drinking can also decrease your Testosterone levels, semen volume, sperm count and mobility, and increase your estrogen levels (Rachdaoui & Sarkar, 2013).

Stress

Do stress-free activities like reading a book as stress can cause extra cortisol to be realised. Cortisol is a stress hormone, which is mainly responsible for regulating your stress.

Prolonged stress can cause too much cortisol to be released which can negatively affect your testosterone levels (Xiong et al., 2021).

With good quality sleep, diet and lifestyle your stress will naturally decrease.

Plastics

Avoid working around and eating and drinking out of plastics, as many plastics contain bisphenol-a (BPA). This chemical has been found to lower testosterone levels, decrease sperm counts, and sperm mobility, increase sperm DNA damage and negatively affect spermatogenesis (Castellini et al., 2020).

Instead, opt for glass you can be more sustainable and it will be beneficial to your health too.

Keynote

Specific foods like onions, pomegranate, eggs, cacao powder, avocados and foods rich in Vitamin D, magnesium and zinc all have evidence supporting that they can help boost testosterone levels. Include these foods in your diet and eat the best sources of fats, carbs and focus on protein, fruit and vegetables. The amount of sleep you get directly correlates with the amount of testosterone you will have, sleep the recommended 8 hours daily. Hit the gym and lift weights. Take ashwagandha to decrease stress and maca powder to improve fertility. Limit your drinking and use glass instead of plastics, especially when storing food or water. Read a book to decrease stress, and for a short-term increase in testosterone abstain from masturbation and sex for one week.

Action to take ✍️

Focus on your sleep and diet.
Make sure you sleep 8 hours daily, every hour counts.
For diet eat healthy fats and carbs but focus more on protein and fruit and vegetables for antioxidants.
Keep these foods in mind: onions, pomegranate, eggs, cacao powder, and avocados.
Make sure you get your daily dose of Vitamin D, magnesium and zinc.
Keep an active lifestyle by hitting the gym and lifting weights.
Combine your strength training with ashwagandha and maca powder for a further boost.
Limit or avoid drinking.
Avoid plastics when storing food or water.
Avoid masturbation and sex for 7 days to get a large temporary increase in testosterone which can help you do better in sporting events.
Decrease your stress by reading a book.

As you age towards your 30s you need to be prepared, and if you are in your 30s changing your habits can make a big difference in your quality of health.

If you do all of this you will have better physical and mental health and your body will thank you for it.

References 🤓

Babcock, M. C., DuBose, L. E., Witten, T. L., Stauffer, B. L., Hildreth, K. L., Schwartz, R. S., Kohrt, W. M., & Moreau, K. L. (2021). Oxidative Stress and Inflammation Are Associated With Age-Related Endothelial Dysfunction in Men With Low Testosterone. The Journal of Clinical Endocrinology & Metabolism, 107(2), e500–e514. https://doi.org/10.1210/clinem/dgab715

Banihani, S. A. (2019). Testosterone in Males as Enhanced by Onion (Allium Cepa L.). Biomolecules, 9(2), 75. https://doi.org/10.3390/biom9020075

Castellini, C., Totaro, M., Parisi, A., D’Andrea, S., Lucente, L., Cordeschi, G., Francavilla, S., Francavilla, F., & Barbonetti, A. (2020). Bisphenol A and Male Fertility: Myths and Realities. Frontiers in Endocrinology, 11. https://doi.org/10.3389/fendo.2020.00353

Eghbali, S., Askari, S. F., Avan, R., & Sahebkar, A. (2021). Therapeutic Effects of Punica granatum (Pomegranate): An Updated Review of Clinical Trials. Journal of Nutrition and Metabolism, 2021, 1–22. https://doi.org/10.1155/2021/5297162

Francis. (1999). The effects of testosterone on osteoporosis in men. Clinical Endocrinology, 50(4), 411–414. https://doi.org/10.1046/j.1365-2265.1999.00730.x

Golds, G., Houdek, D., & Arnason, T. (2017). Male Hypogonadism and Osteoporosis: The Effects, Clinical Consequences, and Treatment of Testosterone Deficiency in Bone Health. International Journal of Endocrinology, 2017, 1–15. https://doi.org/10.1155/2017/4602129

Griggs, R. C., Kingston, W., Jozefowicz, R. F., Herr, B. E., Forbes, G., & Halliday, D. (1989). Effect of testosterone on muscle mass and muscle protein synthesis. Journal of Applied Physiology, 66(1), 498–503. https://doi.org/10.1152/jappl.1989.66.1.498

Hua, J. T., Hildreth, K. L., & Pelak, V. S. (2016). Effects of Testosterone Therapy on Cognitive Function in Aging: A Systematic Review. Cognitive and Behavioral Neurology, 29(3), 122–138. https://doi.org/10.1097/wnn.0000000000000104

Kanabar, R., Mazur, A., Plum, A., & Schmied, J. (2022). Correlates of testosterone change as men age. The Aging Male, 25(1), 29–40. https://doi.org/10.1080/13685538.2021.2023493

Kelly, D. M., & Jones, T. H. (2014). Testosterone and Cardiovascular Risk in Men. Cardiovascular Issues in Endocrinology, 1–20. https://doi.org/10.1159/000360553

Kumar, P., Kumar, N., Thakur, D., & Patidar, A. (2010). Male hypogonadism: Symptoms and treatment. Journal of Advanced Pharmaceutical Technology & Research, 1(3), 297. https://doi.org/10.4103/0110-5558.72420

Leproult, R. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), 2173. https://doi.org/10.1001/jama.2011.710

Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health, 13(2), 155798831983598. https://doi.org/10.1177/1557988319835985

Lv, W., Du, N., Liu, Y., Fan, X., Wang, Y., Jia, X., Hou, X., & Wang, B. (2015). Low Testosterone Level and Risk of Alzheimer’s Disease in the Elderly Men: a Systematic Review and Meta-Analysis. Molecular Neurobiology, 53(4), 2679–2684. https://doi.org/10.1007/s12035-015-9315-y

Martin, L. J., & Touaibia, M. (2020). Improvement of Testicular Steroidogenesis Using Flavonoids and Isoflavonoids for Prevention of Late-Onset Male Hypogonadism. Antioxidants, 9(3), 237. https://doi.org/10.3390/antiox9030237

McHenry, J., Carrier, N., Hull, E., & Kabbaj, M. (2014). Sex differences in anxiety and depression: Role of testosterone. Frontiers in Neuroendocrinology, 35(1), 42–57. https://doi.org/10.1016/j.yfrne.2013.09.001

Nassar GN, Leslie SW. Physiology, Testosterone. [Updated 2022 Jan 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526128/

Qazi, I. H., Angel, C., Yang, H., Zoidis, E., Pan, B., Wu, Z., Ming, Z., Zeng, C. J., Meng, Q., Han, H., & Zhou, G. (2019). Role of Selenium and Selenoproteins in Male Reproductive Function: A Review of Past and Present Evidences. Antioxidants, 8(8), 268. https://doi.org/10.3390/antiox8080268

Rachdaoui, N., & Sarkar, D. K. (2013). Effects of Alcohol on the Endocrine System. Endocrinology and Metabolism Clinics of North America, 42(3), 593–615. https://doi.org/10.1016/j.ecl.2013.05.008

Rajfer J. (2000). Relationship between testosterone and erectile dysfunction. Reviews in urology, 2(2), 122–128.

Resnick, B., Nahm, E. S., Zhu, S., Brown, C., An, M., Park, B., & Brown, J. (2014). The Impact of Osteoporosis, Falls, Fear of Falling, and Efficacy Expectations on Exercise Among Community-Dwelling Older Adults. Orthopaedic Nursing, 33(5), 277–286. https://doi.org/10.1097/nor.0000000000000084

Riachy, R., McKinney, K., & Tuvdendorj, D. R. (2020). Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. Journal of Functional Morphology and Kinesiology, 5(4), 81. https://doi.org/10.3390/jfmk5040081

Rondanelli, M., Faliva, M. A., Peroni, G., Infantino, V., Gasparri, C., Iannello, G., Perna, S., Riva, A., Petrangolini, G., & Tartara, A. (2020). Pivotal role of boron supplementation on bone health: A narrative review. Journal of Trace Elements in Medicine and Biology, 62, 126577. https://doi.org/10.1016/j.jtemb.2020.126577

Shin, M. J., Jeon, Y. K., & Kim, I. J. (2018). Testosterone and Sarcopenia. The World Journal of Men’s Health, 36(3), 192. https://doi.org/10.5534/wjmh.180001

Wannamethee, S. G. (2006). Height Loss in Older Men. Archives of Internal Medicine, 166(22), 2546. https://doi.org/10.1001/archinte.166.22.2546

Wittert, G. (2014). The relationship between sleep disorders and testosterone in men. Asian Journal of Andrology, 16(2), 262. https://doi.org/10.4103/1008-682x.122586

Xiong, X., Wu, Q., Zhang, L., Gao, S., Li, R., Han, L., Fan, M., Wang, M., Liu, L., Wang, X., Zhang, C., Xin, Y., Li, Z., Huang, C., & Yang, J. (2021). Chronic stress inhibits testosterone synthesis in Leydig cells through mitochondrial damage via Atp5a1. Journal of Cellular and Molecular Medicine, 26(2), 354–363. https://doi.org/10.1111/jcmm.17085

Zamir, A., Ben-Zeev, T., & Hoffman, J. R. (2021). Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients, 13(10), 3375. https://doi.org/10.3390/nu13103375

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Testosterone: What Are Its Benefits and How to Increase it Naturally

What is testosterone 🤔