How To Improve your Testosterone Levels. Dr Muhammad Haris Burki 03334701061 Urdu Hindi

SUBSCRIBE

NUTRITION

Evidence Based

8 Proven Ways to Increase Testosterone Levels Naturally



Written by Rudy Mawer, MSc, CISSN on May 20, 2016

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Testosterone is the main male sex hormone, but females also have small amounts of it.

It is a steroid hormone, produced in men’s testicles and women’s ovaries (1Trusted Source).

The adrenal glands also produce small amounts.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.

However, having optimal levels is also important throughout adulthood and even during old age.

In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks (8Trusted Source, 9Trusted Source, 10Trusted Source).

Interestingly, it also plays an important role in female health and sexual well-being (11Trusted Source, 12Trusted Source, 13Trusted Source).

The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age (13Trusted Source, 14Trusted Source).

Here are 8 evidence-based ways to increase testosterone levels naturally.

1. Exercise and Lift Weights

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time (15Trusted Source, 16Trusted Source).

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels (17Trusted Source).

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term (18Trusted Source, 19Trusted Source).

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to ).

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with .

SUMMARY

All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.

2. Eat Protein, Fat and Carbs

What you eat has a major impact on testosterone as well as other hormone levels (25Trusted Source).

Therefore, you must pay attention to your long-term calorie intake and diet e).

Carb intake also plays a role, with research showing carbs can help optimize

SUMMARY

Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.t

3. Minimize Stress and Cortisol Levels

Research is always highlighting the .

.

.

For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.

Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve

SUMMARY

High levels of stress are bad for testosterone


START NOW

4. Get Some Sun or Take a Vitamin D Supplement

Vitamin D is quickly becoming one of the world’s most popular vitamins.
e).

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of

.

.


SUMMARY

Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.

5. Source).

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and

Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, Source, 65Trusted Source).

Out ).

SUMMARY

Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.

15% reduction in testosterone levels (73Trusted Source).
).


SUMMARY

Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.

7.



The herb with the most research behind it is called ashw

Ginger extract may also boost your levels. It is a delicious herb that

Most

Other include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.

Yet it’s imp