Aside from drinking Tongkat Ali coffee, what are the other ways that boost testosterone?
Testosterone is the male’s principal sex hormone, but females also have a small amount of it. It is a steroid hormone generated in male testicle and female the ovary. The adrenal glands also produce small quantities.
During puberty in men, testosterone is one of the main drivers of physical changes like deeper voice, increased muscle, and hair growth. However, it is also essential to have optimal levels all throughout adulthood and even in old age.
In adults, healthy levels are essential for general health, disease risk, sexual function, body composition, and just anything else.
Also, increasing testosterone levels can cause significant muscle mass gain and vigor in just a matter of weeks. Strangely, it also plays a key role in women’s sexual well-being and health.
The research is considerably conclusive: both sexes should ensure that they have a healthy testosterone level, especially as they mature.
Here are evidence-based ways to naturally increase testosterone levels:
Exercise and Lift Weights
Exercise is one of the most efficient ways to prevent various lifestyle-related illnesses. Interestingly, it could boost your testosterone, too. A large review study found that individuals who regularly exercise had higher levels of testosterone. Exercise increases testosterone levels, fitness, and time of response in the elderly.
New research in obese men shows that increased physical activity was even more effective than a weight loss diet to boost testosterone levels.
Eat Protein, Fat, and Carbohydrate
Food that you consume has a significant effect on testosterone and other hormone levels.
Therefore, you need to pay attention to your long-term calorie intake and diet strategy. Constant dieting or overeating may interfere with your testosterone levels. Eating enough protein could even help maintain healthy levels and help with fat loss correlated with testosterone.
Minimize Levels of Stress and Cortisol
Research always highlights the dangers of long-term stress that can increase cortisol hormone levels. Unusual elevations in cortisol can reduce testosterone quickly. These hormones work in a seesaw-like way: as one goes up, the other comes down.
Get Regular Sunlight or Take Vitamin D Supplements Daily
Vitamin D is suddenly becoming one of the most common vitamins in the world.
Research has shown that it has many health benefits and can also work as a natural testosterone enhancer. A 12-month study found that supplementing approximately 3,000 IU of vitamin D3 per day increased testosterone levels. Vitamin D and calcium also enhance testosterone levels in elderly people, which reduces the risk of falling.
To increase testosterone and reap the other advantages of vitamin D, try regular exposure to sunlight or take approximately 3,000 IU of vitamin D3 supplements daily.
Take Vitamins and Mineral Supplements
Although the advantages of multivitamins are hotly debated, specific vitamins and minerals can be advantageous.
Out of all available vitamins and minerals, testosterone research shows that vitamin D and zinc supplements may be the best.
Get plenty of restful, high-quality sleep. Having a good night’s sleep is just as relevant to your health as eating and exercising. It might also have meaningful effects on testosterone levels.
Although some people seem to be doing fine with less sleep, research suggests that about 7–10 hours of sleep is best for long-term health and testosterone.
Take a few of these typical testosterone boosters. Only a few typical testosterone boosters are supported by scientific research. The herb with the most research on it is known as Tongkat Ali.
One study experimented on the effects of this herb on impotent men and found a 17% increase in testosterone levels and a 167 percent increase in sperm counts.
In healthy men, Tongkat Ali, best consumed as Tongkat Ali coffee, increased by 15%. Another study found that cortisol was lowered by around 25%, which may also help testosterone.