Testosterone is the primary male sex hormone in males. Having higher testosterone levels helps increase muscle growth, burn body fat, support mood, libido, energy, and overall well-being.
Unfortunately, most men start to see a slow decline in testosterone levels as they get older.
3 Ways to Naturally Boost Your Testosterone
Research has shown that lifting heavy weights to failure helps stimulate the secretion of testosterone. However, not all exercises are equal; compound lifts also known as multijoint movements such as squats, deadlifts, and bench press all help increase your testosterone levels far more than other exercises.
Multijoint exercises stimulate many different muscle groups at the same time. The more muscle you stimulate during an exercise, the more testosterone your body will secrete.
So if you aren’t already doing squats, deadlifts and bench presses in your weekly workout routine, you should consider starting.
Also, make sure to avoid overtraining. Research has shown that workouts lasting longer than an hour may cause cortisol levels to spike and testosterone levels to decrease. Keep workouts to around 60 minutes and keep your rest periods between sets short to help maximize testosterone.
Testosterone boosting supplements
Supplementing the correct types of vitamins, minerals and herbal extracts can have a positive effect on your testosterone production.
Zinc is a powerful antioxidant that supports hormonal balance, improves cognitive functions and mood.
A study consisting of older men with a mild zinc deficiency significantly increased their testosterone levels after six months of supplementing zinc.
Researchers of the study concluded that zinc may play an important role in modulating serum testosterone levels in normal men. (source)
Research has shown that Vitamin D has many health benefits, one of them being increasing natural testosterone levels.
A 12-month study found that consuming around 3,000 IU of Vitamin D3 a day led to an average increase in testosterone of 25%. (source)
D-Aspartic Acid (DAA)
D-Aspartic Acid commonly referred to as DAA is an amino acid which has become increasingly popular over the past few years due to its ability to increase testosterone levels.
A study consisting of 23 men showed an increase in testosterone by an average of 42% and luteinizing hormone by an average of 33% in just 12 days from supplementing DAA at a daily dosage of 3,120mg. (source)
Eurycoma Longifolia also referred to as Longjack is a plant which has been used in the east for its medicinal benefits for centuries. Recently it has attracted a lot of attention as more scientific studies are showing the benefits Longjack has on testosterone levels.
In one study, 76 men who were suffering from low testosterone levels were given a daily dosage of 200mg of Eurycoma Longifolia for one month. At the end of the treatment, over 90% of the men showed an average increase in testosterone levels by 46%. (source)
A popular ingredient in many Testo boosters, Avena Sativa, is believed to increase the levels of Luteinizing Hormone, which in turn has a direct effect on the production of testosterone.
Avena Sativa has also shown to free up bound testosterone, which leads to higher levels of free testosterone in the body.
Get enough rest and sleep
Not sleeping enough can have a serious effect on the amount of testosterone your body produces. A study done at the University of Chicago recorded sleeping patterns of healthy males and found that the longer they slept, the higher their levels of testosterone was.
Research suggests that 7 to 10 hours of sleep a night is best for health and testosterone levels.