Testosterone is the key hormone that is responsible for men’s optimal health.
It is not necessary that only middle-aged or older men can experience low testosterone levels. It has been seen that even men under 30 also experience low testosterone levels(1).
Testosterone level peaks during adolescence and early adulthood. But, these levels typically decline by about 1 % each year, starting around age 30 or some may experience it at a younger age.
Low testosterone levels are associated with a variety of symptoms, including erectile dysfunction, infertility, muscle mass loss, fat gain, balding, increased breast size, aging, sleep disturbances, and low sex drive.
What causes low testosterone levels?
There are various factors that may lead to low testosterone.
Along with the various factors, the most notable is obesity, in which fat cells enhance the conversion of testosterone to estrogen.
Here are some of the contributing factors are listed below:
- High cholesterol levels(2) & blood pressure
- Being overweight or obese
- Excessive intake of alcohol
- Using anabolic steroids
- Certain medications in excess such as steroids and opiates
- Some diseases like diabetes, liver disease, or AIDS
What’s the normal range of Testosterone?
Testosterone levels peak around the age of 18 or 19 before declining for the remainder of adult life.
The “normal” or healthy testosterone levels in the bloodstream may vary widely, depending on the body’s thyroid function & many other factors.
According to recent guidelines from the American Urological Association (AUA), a testosterone level of at least 300 nanograms per deciliter (ng/dL) is normal for a man.
How To Boost Testosterone Levels?
Do supplements really help in boosting Testosterone?
Testosterone supplementation has conclusively shown to improve sexual function in men. Researchers have summarized the benefits of testosterone on male sexual function as being:
The use of natural testosterone boosters seems to be more effective than any other method. What’s really important is to maximize the effects of natural Testosterone-boosters is to combine them with regular exercise(3), adequate rest and sleep, and a good diet.
Testosterone boosters can work by increasing testosterone within a normal range or by providing indirect hormone support.
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Tribulus Terrestris(4) Extract: Commonly known as Gokshur or Gokhru has been used for a long time in both the Indian and Chinese systems of medicine for the treatment of various kinds of diseases.
It is well-known for its natural ability to increase sex drive and improve sexual satisfaction it has also been shown to treat issues with sexual desire and prevent erectile dysfunction.
Withania Somnifera Extract- Ashwagandha is a prominent herb in Indian Ayurvedic medicine and has become a popular supplement due to its health benefits. Perhaps a surprising ashwagandha benefit is its ability to increase muscle mass and strength, which can help improve sexual dysfunction.
Ashwagandha is also used to boost testosterone levels and improve male fertility.
Chlorophytum arundinaceum extract- Safed Musli is a rare herb from India. It is traditionally used for arthritis, cancer, diabetes, boosting vitality, improving sexual performance, and for many other uses.
Trigonella foenum-graecum Extract- Fenugreek is an annual plant that is grown and consumed around the world. The seeds, leaves, and other parts of the plant are used for various purposes. It has been shown in several studies that taking fenugreek supplements may improve Testosterone levels and symptoms related to low testosterone such as low libido.
Mucuna pruriens extract- Mucuna pruriens is a tropical legume known as velvet bean, cowitch or cowhage. The seeds of Mucuna pruriens have been traditionally used for treating male sexual dysfunction and for the treatment of degenerative disorders such as Parkinson’s disease.
Asphaltum punjabianum Extract: Shilajit is a sticky substance found primarily in the rocks of the Himalayas.
It develops over centuries from the slow decomposition of plants. Shilajit is commonly used in ayurvedic medicine. It’s an effective and safe supplement that can have a positive effect on your overall health and well-being along with your immune system and the balance of hormones.
In particular, shilajit affects reproductive hormone functions. In healthy males, supplementation increases blood testosterone and encourages the production of sperm.
Asteracantha longifolia extract- Asteracantha longifolia is a traditional Indian medicine that is reported to be beneficial against glucose disturbances (Diabetes) and against liver problems. There may be a small increase in male sex organ weight that occurs alongside prolonged usage of the herb and its libido-enhancing effects.
Piper Nigrum Extract- Research suggests that black pepper helps in transporting the benefits of other herbs and compounds to different parts of the body, thus maximizing the efficiency of the other foods we consume.
That is why adding it to food not only makes it delicious but also helps to make the nutrients more available and accessible to our system.
Foods that increase testosterone levels naturally.
Ginger: It has been used for medicinal purposes for centuries. Research has shown that the roots of ginger may improve fertility in men, also it was suggested that ginger may also help improve sperm health in other ways.
Pomegranates: The pomegranate fruit has been recognized as a symbol of fertility and sexual function, as it boosts testosterone levels in men and women, improves mood, reduces blood pressure and stress.
Fatty fish and fish oil: Due to the richness of omega-3 fatty acids, it helps boost fatty acid levels. Fish oil helps increase the quality of semen and serum testosterone levels. For eg: Salmon, Sardines, Trout.
The Bottom Line
In men, under the age of 30 Body’s total testosterone starts declining with age each decade, and there’s not much you can do about it, but you can optimize plenty of other areas of your life for testosterone production like regular exercise, adequate rest & sleep, and a very good diet along with testosterone supplementation.
So, before taking a single serving of your testosterone booster, make sure you’ve got yourself set up for success.
Feel the heat! Forget the limit!
M.Sc. (Dietetics and Food Service Management). Passionate about sharing the healthy & balanced lifestyle needs to be followed in today’s era. Determined to motivate people more about their health & nutrition, by analyzing their dietary concerns and daily life challenges.