How to Boost Testosterone Levels Naturally ? Top 10 Natural Testosterone Boosters

Testosterone is an important hormone that is responsible for the development of male sexual characteristics, but females also produce the hormone naturally however in lesser quantities than men. Low testosterone levels in men is becoming a major health issue today, and many men are resorting to synthetic testosterone supplements while ignoring their harmful side-effects and neglecting the benefits of a variety of natural testosterone booster.

The testosterone hormone is very important for the health of men, because it regulates a number of functions in the body besides sperm production. The functions regulated by the testosterone hormone include:

• Stimulation of sexual drive and increasing libido
• Regulation of bone mass
• Maintaining a healthy muscle mass
• Monitoring of sufficient red blood cells levels in the body
• Influencing regular sleep patterns
• Maintaining high energy levels

Inadequate levels of testosterone leads to male infertility, and this is because testosterone plays a major role in the development of mature sperms. Low testosterone levels also affect the body’s metabolism and its immune response leading to obesity and diabetes.

Though testosterone is mostly known for it’s being a male sex hormone, it is produced by the ovaries in low quantities in women too and contributes to sexual drive, maintaining healthy bone density, and muscle strength in women as well.

Aging and Testosterone Levels

The testosterone levels naturally decrease with age in men. The blood levels of testosterone start decreasing by 1.6% every year after the age of 40 in men, and this is known as hypogonadism. However, there are a few risk factors that lead to early-onset hypogonadism, and these include:

• Chronic stress
• Inadequate nutrition
• Low levels of Vitamin D
• Weight gain
• Insufficient exercise and physical activity
• Long-term usage of prescription drugs, especially statin

This has led to the rise of increased advertisement and marketing of synthetic testosterone boosters and supplements in the market, and people are increasingly purchasing and becoming dependent on these supplements without knowing their dangerous side-effects. Their side-effects include the lowering of high density lipids i.e. good cholesterol in blood and increasing the risk for strokes. So, below are some practices and certain organic supplements that act as a natural testosterone booster, and help you avoid the synthetic testosterone supplements available on the market while also avoiding their fatal side-effects.

10 Natural Testosterone Boosters that are Good for You

1. Vitamin D

There is a close correlation between healthy Vitamin D levels and testosterone levels. Vitamin D is a fat-soluble vitamin whose active form serves as a steroid hormone in the body. The present urban lifestyle that people have adapted to, gives them very little chances to expose their skin to the sun, and Vitamin D is mainly produced in the skin when it is exposed to the sun.
Vitamin D not only acts as a natural testosterone boosters but also helps in the improvement of the sperm quality. So, if you’re suffering from low testosterone levels, it is time you let your skin soak in the sun and get some Vitamin D. If this is not enough, try eating foods rich in Vitamin D, and ask your doctor for a good Vitamin D supplement.

2. Tribulus

Tribulusterrestris, commonly known as the puncturevine or goat’s-head is a natural herb that has been used in herbal medicine for many centuries. This natural testosterone booster helps increase testosterone levels in men, especially those suffering from erectile dysfunction, and helps restore their natural sexual function and health. However, this herb has no effects on men with normal testosterone levels. If you’re suffering from erectile dysfunction, it will help to check with a herbalist on the dose of the tribulus herb you should take to overcome your disorder.

3. Ginger

Well, we’ve known the numerous health benefits of ginger for a long time now, and have used the readily available natural spice in a number of home remedies for common ailments like cough and cold, but have you ever thought of the benefits it may have on your sexual health? Ginger has now been found to be a natural testosterone booster and increase testosterone levels in humans. It also increases the levels of the luteinizing hormone, which is important for the health of the reproductive system in both men and women. While being a safe bet for increasing the testosterone levels, it has also been found to improve sperm health and sperm count in men.

4. Fenugreek

Fenugreek is another important natural testosterone booster which has been found to have several health benefits besides increasing both the free and total testosterone levels. Along with improving testosterone levels, fenugreek has been found to increase libido and improve sexual performance in individuals who use fenugreek on a daily basis, and increase strength and energy levels.

5. Dehydroepiandrosterone (DHEA)

DHEA is a naturally occurring hormone in the body, and DHEA supplements are found to be a great way to increase testosterone levels. DHEA acts by boosting testosterone and limiting estrogen levels in the body. A dosage of 50 to 100mg of DHEA per day has been found to increase testosterone levels by roughly 20% in humans.

6. Ashwagandha

Ashwagandha is another natural herb that has been used in Ayurveda from time immemorial. Its scientific name is Withaniasomnifera, and it has several health benefits besides being a natural testosterone booster. As mentioned earlier, stress is one of the factors that leads to low testosterone levels in the body and leads to poor sexual health. Ashwagandha helps relieve stress by restricting the levels of the stress hormone, cortisol in the body, and increases testosterone levels in men who are stressed. This has a direct bearing on their sexual performance and sperm quality. Ashwagandha helps men overcome infertility and also increases the ability to exercise, and improves strength and the fat loss ability of the body. A dosage of 5gm of Ashwagandha per day for about 3 months has shown to increase testosterone levels by about 10 to 22% in men.

7. D-Aspartic Acid

D-Aspartic acid is a natural amino acid produced by the body, and is found to be a natural testosterone booster. This amino acid helps increase testosterone levels by increasing the luteinizing hormone in the body. The luteinizing hormone helps increase testosterone levels by increasing the production of testosterone in the Leydig cells of the testes where the hormone is normally produced. D-Aspartic acid has also been found to improve the production and the quality of sperms in men suffering from impaired sperm production. Besides aiding sexual health, D-Aspartic acid also significantly increases body strength and muscle mass.

8. Zinc

Zinc is another natural testosterone booster, and men having a zinc deficiency usually suffer from low testosterone levels. Zinc supplements and the intake of natural foods rich in zinc have a direct bearing on the testosterone levels in men suffering from infertility or low testosterone levels. Studies have also showed an improvement in the sperm count with the intake of zinc supplements in men suffering from low sperm count or low testosterone levels.

9. Diet Including Healthy Fats

Men who consume too much junk food and carbohydrates are usually found to have low testosterone levels, and kicking this habit is very important to having a healthy sexual function. Including healthy, saturated fats in everyday diet has been found to be a key factor in helping increasing testosterone levels. Healthy, saturated fat can be found in raw, fermented dairy products such as yogurt, or cheese made from raw goat or sheep milk, and also coconut oil. Foods rich in omega-3 fatty acids are another natural booster of testosterone levels, and these include fish such as salmon, and flaxseeds, chia seeds, and walnuts.
Monosaturated fats found in foods such as avocado, olive oil, and almonds also help in naturally increasing the testosterone levels in the body.

10. Quality Sleep

Getting 7 hours of quality sleep at night is found to act as a natural testosterone booster. Not getting enough sleep will increase the levels of the stress hormone cortisol in the body, and will cause a hormonal imbalance which will directly lower the testosterone levels in the body. Therefore getting at least 7 hours of quality sleep is essential to keeping your testosterone levels normal.

[cl-review quote=”Medically Reviewed By” author=”Dr. Kaushal M. Bhavsar (MBBS, MD)” occupation=”Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad” avatar_image=”1325″ source=”url:https%3A%2F%2Fwww.linkedin.com%2Fin%2Fdr-kaushal-bhavsar-a8137355%2F|target:_blank”]

Sushma Hegde