Testosterone is a sex hormone and an anabolic steroid in males. In humans, testosterone is vital in developing male reproductive organs like the testes and prostate. This also promotes body hair growth and secondary sexual characteristics like muscle growth and bone mass. There are several natural ways to boost testosterone. 

Why does testosterone level matter?

In an adult, male testosterone starts reducing at 25 – 30 years old can be an issue as researches show low testosterone can lead to obesity and premature death.

Good testosterone level is also essential in females with other hormones like estrogen and progesterone. 

Best ways to increase testosterone naturally?

The following ways must help.

Workout and lift weights

Workouts can prevent many diseases by increasing your immunity power. It also helps increase your testosterone. 

Research shows that an increase in work activity helps in increasing testosterone.

Taking creatine and caffeine in your diet helps in improving workouts and gives better benefits in increasing testosterone. 

Consuming a balanced diet

A balanced diet consists of the right amount of protein, fiber, vitamins, minerals, fats, and carbohydrates.

Consuming enough protein helps maintain a healthy level and helps in reducing fat. 

Reducing cholesterol levels and stress

Research shows that an increase in stress levels increases the amount of hormone cortisol.

 High cholesterol can affect your vital organs like the heart.

Use vitamin D supplements

Vitamin D is one of the most popular supplements in the world. Research shows that vitamin D has various health benefits and helps in boosting testosterone. These supplements are natural testosterone boosters. 

Adequate amount of sleep- An average person needs about 7 – 8 hours of sleep daily, and research shows that people having 5 hours of sleep or less have a 15% reduction in testosterone level. 

Common Testosterone booster foods

1. Eggs– eggs have a high amount of protein and healthy fats; they also contain selenium, which acts as an antioxidant in our body. 

2. Avocado– healthy fats are found in avocado that helps maintain a healthy body. Research shows that this also helps in increasing testosterone.

3.  Cocoa products– products manufactured from cocoa-like cocoa powder have a high amount of magnesium and antioxidants, which help in boosting testosterone.

4. Shellfish- are an excellent source of omega-3 fatty acids and zinc, which helps increase testosterone production.

These are some of the foods that increase testosterone levels in the body. 

Testosterone levels in men

In an average human male, the testosterone levels are between 300 to 1000 nanograms per deciliter.

In females, testosterone levels range from 15 to 70 nanograms per deciliter.

In the case of children, a baby(male) should produce 75-400 nanograms per deciliter. At the age of 11-12 years, the average testosterone should be between 7- 130 nanograms per deciliter. At the age of 15-16, the child should develop around 100-1200 nanograms per deciliter. 

The conclusion

The kind of dietary lifestyle a person will lead will affect his hormonal growth and testosterone level.

Adding enough zinc, magnesium, and other essential vitamins can help in the maintenance/growth of testosterone.

There are a few foods that reduce testosterone 

1. Alcohol
2. processed/canned foods
3. Licorice root
4. Mint
5. Soy-based food etc.

Having a good workout a day and plenty of sleep with a balanced diet will increase testosterone naturally. 

For any supplements or medication for boosting testosterone, we suggest Generic Pharma USA. Get the best products like vitamin tablets and many more essential medicines like nature-made vitamin D3, Life extension DHEA, etc., at a low price with good discounts.

Dr. Kristy Grayson

Dr. Kristy Grayson is one of the best leading Urologist in USA. She has given treatments to many patients & also giving advised to International patients. She likes to write about men's Sexual health issues like Erectile Dysfunction, Premature Ejaculation, arousal disorders. If you have any query regrading Men's Sexual wellness just consult with her by dropping a message or just connect with her on Twitter : @grayson_kristy

See all author post