Last updated on October 20th, 2022 at 09:13 am
Low testosterone (male hypogonadism) is a condition in which the testes (testicles, the male reproductive glands) do not produce enough testosterone (a male sex hormone). In men, testosterone helps maintain and develop sexual features and muscle mass.
Testosterone is the hormone that gives men their manliness. Produced by the testicles, it handles male characteristics like a deep voice, muscular build, and facial hair. Testosterone also fosters the production of red blood cells, boosts mood, keeps bones strong, and aids thinking ability. Lack of testosterone, often nick-named, low-t, can cause unwanted symptoms.
Doctors diagnose low testosterone based on a physical exam, a review of symptoms, and the results of multiple blood tests, since levels can fluctuate daily. If your doctor diagnoses low testosterone, they may consider other tests before therapy.
How can I raise my testosterone level?
Quick Jump Table
Making healthy lifestyle changes and eating a healthy diet can do a lot to boost testosterone levels, help you feel better, and improve your overall health. Some natural ways to raise low testosterone levels include:
Weight loss is essential because fat cells in the body convert testosterone into estrogen. Losing weight can prevent this conversion and increase testosterone levels naturally. However, not all men with low T are overweight.
Besides its ability to help you lose weight, it has also been shown exercise boosts testosterone.
Get adequate sleep
Testosterone levels increase as you sleep, which may explain why men who are chronically sleep deprived can have lower levels of testosterone. Anything that negatively affects sleep, such as shift work, sleep apnea, or stress, will negatively affect testosterone production.
Substance abuse is an important cause of low testosterone levels. Research shows that low testosterone can result from things like chronic alcohol abuse and opioid use. Other substances, such as cigarette and marijuana smoking, can also negatively affect testicular tissue and sperm health, although not testosterone production, per se.
How can I boost my testosterone naturally?
- Onions and garlic are your allies in the kitchen and the bedroom. They may help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemicals called flavonoids.
- Chicken, fish, and eggs are some of your options. Tofu, nuts, and seeds have protein, too. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone.
- Fatty kinds like salmon, tuna, and mackerel are rich in vitamin D. It’s a natural testosterone booster because it plays a crucial role in hormone production.
- Magnesium blocks a protein from binding with testosterone. The result? More of the usable man-stuff floating around in your blood. Spinach is with magnesium. Almonds, cashews, and peanuts are good sources, too.
- Start your day with a glass of pomegranate fruit juice… It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones, including testosterone.
- A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well.
- Alcohol may throw off many parts of your body’s hormone system. Heavy drinkers can have shrunken testes, thin chest and beard hair, and higher levels of the female hormone estrogen.
- Focus your workouts on your muscles. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn’t boost your testosterone as strength training can. Be careful to not overdo it. Too much exercise can take your T level in the other direction.
- Your body turns up the testosterone when you fall asleep. The levels peak when you dream and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans.
What food raises testosterone the most?
- Ginger: People have used ginger for medicinal and culinary purposes for centuries. Modern research shows that this root may improve fertility in men.
- Oysters contain more zinc per serving than any other food and zinc is important for sperm health and reproductive function.
- The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction.
- Fortified plant milk: Many plant milk, such as those made from almonds, soy, hemp, and flax, contains 25 percent of a person’s vitamin D requirement per serving.
- Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that may increase the body’s level of testosterone.
- Fatty fish may be especially beneficial because they are rich in omega-3 fatty acids. A person can also boost their fatty acid levels by taking fish oil or omega-3 supplements.
- Extra-virgin olive oil may also improve male reproductive health. Results of a small-scale study show that the oil may boost serum testosterone levels in healthy adult men.
- Onions may provide many health benefits, from supporting the heart to slimming the waistline. They are also excellent sources of several nutrients and antioxidants.
What is the main cause of low testosterone?
There are several causes of low testosterone, and your doctor will work with you to figure out what’s causing your low levels.
Stress can contribute to overall body dysfunction. Guys with poor sleep hygiene, apnea, or significant stress, is that they can have a depressed level of testosterone.
What happens if low testosterone goes untreated?
If low testosterone goes untreated, you will experience negative symptoms, but you will also put your body at risk. Adequate testosterone levels are important not only for daily life and regular bodily processes and functions, but they’re also important for protecting the body from age-related diseases. Living with a testosterone deficiency long-term will increase your likelihood of developing age-related diseases, including osteoporosis and heart disease, among others.
Does masturbating reduce testosterone?
No. Masturbation and ejaculation don’t seem to have a significant impact on testosterone levels, at least not long term.
How can I produce more testosterone?
5 ways to increase the testosterone level in men
1) Have enough sleep
2) Maintain a balanced diet
3) Loose weight
4) Increase physical activity
5) Take steps to reduce stress
What is normal testosterone by age?
Children: In the first couple of months, a male baby should produce 75-400 ng/dL. By the time he’s 10 to 11 years old, that should change to 7-130 ng/dL.
Early Teens: Between 12 to 13 years old, a person should have 7-800 ng/dL. But by 15 to 16 years old, the ng/dL should be 100-1,200.
Late Teens: Anyone between 17-18 years old should have testosterone levels between 300 and 1,200 ng/dL.
Adults: An adult (19 years and older) should have anywhere between 240 and 950 ng/dL.
Understanding the normal testosterone levels in men is critical for all ages.
Having low testosterone (hypogonadism) could lead to serious health issues, especially in men. When your testosterone level drops, you could lose your sex drive, decrease sperm production, have less muscle mass, and feel less energetic.
To confirm your testosterone levels, go to your medical laboratory will have to perform a testosterone blood test.
Note: The best time to test testosterone is in the morning between 7 and 10 am, because that’s when your testosterone levels are at their highest.
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