testosterone booster

About Testosterone

Testosterone is a unique chemical structure that has the capacity to promote the formation of bone and muscle in the body. Testosterone is also referred to as an androgen, which means “male producing.” And, certainly, the hormone is an essential component of maleness.

In fact, there’s a sense in which it is testosterone that makes men male. You see, all fetuses start out anatomically female. If, however, the sperm that reached the egg carried a Y chromosome, then, sometime in the second month after conception, the male chromosome will cause the embryo’s newly developing genital ridge to secrete testosterone. As a result, the male sexual organs will begin to form. Those organs are well equipped to produce testosterone. Specialized cells in the testicles called Leydig cells become the male’s main factory for testosterone production and eventually form approximately 20 percent of the total testicular mass.

Adult Males

In adult males approximately 90 to 95 percent of testosterone is produced in the testicles by the Leydig cells, and the remainder is secreted as yet another product of the adrenals, those small, spectacularly potent glands we discussed a few pages back. In women, approximately half the testosterone produced comes from the ovaries and about half from the adrenal glands. Some is also created elsewhere in the body by conversion from the adrenal hormone, DHEA.

During the menstrual years, these various sources of the male hormone give the average woman a level about one-tenth as high as that of the average man. But, by her mid-thirties, a woman’s adrenal production begins to fall off dramatically, along with her sex drive, although sometimes not right away. That’s because, as the ovaries begin to fail, the body sends surges of gonadotrophins to promote estrogen production. Frequently, all they can manage to do is increase testosterone, an estrogen precursor. Thus, there may be a temporary rise in the male hormone. If, at that point, a woman goes on estrogen replacement, however, testosterone will quickly fall. This is yet another reason why accurate and targeted replacement dose of testosterone as an accompaniment to estrogen replacement makes very good sense for menopausal women.

Puberty

Puberty Throughout childhood the male is producing rather small amounts of testosterone, and his Leydig cells are relatively quiescent. Then, at around thirteen years of age, puberty strikes. The control panel in the brain has sent signals to the testes to pour out the testosterone. Teenage girls receive similar instructions for estrogen (and, secondarily, for testosterone). All the changes we’re familar with begin to occur. In teenage boys the sexual organs enlarge, pubic and axillary hair grows, the voice deepens due to the thickening of the vocal cords, there is a thickening and darkening of the skin, an enlargement of the skeletal structure, a considerable increase in musclature, and, of course, the onset of sexual sensations and desires. There’s nothing subtle about testosterone at puberty. This is a blowtorch of a hormone. Teenage girls have their own quite apparent changes. The result, as we’ve all noticed, is that boys and girls lose the rather androgynous appearance of children and are suddenly transformed into two distinctly different body types. By their late teens, males are at their lifetime high levels of testosterone, typically 800 to 1200 ng/ dl when blood testing is done. Those levels usually stay fairly constant for the next ten to twenty years. Then they begin to decline, according to one study, at an average rate of 1 percent a year for total testosterone and 1.2 percent a year for the very important free testosterone. That, however, is no more than a statistical average.

Male testosterone declines

Male testosterone decline is highly variable and dependant on many interlocking individual factors. Some men are in the andropause by the time they’re forty and measure only 200 to 300 ng/ dl when tested. Other men are still at 800 ng/ dl at seventy. Why does testosterone decline? The rest of this chapter will give the first part of that answer; the next chapter, the surprising last part.

 

Thank you to: Fryer, William; Shippen, Eugene, M.D.. The Testosterone Syndrome: The Critical Factor for Energy, Health, and Sexuality—Reversing the Male Menopause (pp. 38-39). M. Evans & Company. Kindle Edition.

 

 

Medically reviewed by Judith Marcin, MD on April 19, 2017 — Written by Ryan Wallace and Kathleen Yoder

• Low sex drive
• Erections
• Semen
• Hair loss
• Fatigue
• Muscle mass
• Body fat
• Bone mass
• Mood
• Outlook

Low testosterone

Testosterone is a hormone produced by the human body. It’s mainly produced in men by the testicles. Testosterone affects a man’s appearance and sexual development. It stimulates sperm production as well as a man’s sex drive. It also helps build muscle and bone mass.

Testosterone production typically decreases with age. According to the American Urological Association, about 2 out of 10 men older than 60 years have low testosterone. That increases slightly to 3 out of 10 men in their 70s and 80s.

Men can experience a range of symptoms if testosterone decreases more than it should. Low testosterone, or low T, is diagnosed when levels fall below 300 nanograms per deciliter (ng/dL). A normal range is typically 300–1000 ng/dL, according to the U.S. Food and Drug Administration. A blood test called a serum testosterone test is used to determine your level of circulating testosterone.

A range of symptoms can occur if testosterone production drastically drops below normal. Signs of low T are often subtle. Keep reading to learn the signs of low T in men.

#1. Low sex drive

Testosterone plays a key role in libido (sex drive) in men. Some men may experience a decline in sex drive as they age. However, someone with low T will likely experience a more drastic drop in their desire to have sex.

#2. Difficulty with erection

While testosterone stimulates a man’s sex drive, it also aids in achieving and maintaining an erection. Testosterone alone doesn’t cause an erection, but it stimulates receptors in the brain to produce nitric oxide. Nitric oxide is a molecule that helps trigger a series of chemical reactions necessary for an erection to occur. When testosterone levels are too low, a man may have difficulty achieving an erection prior to sex or having spontaneous erections (for example, during sleep).

However, testosterone is only one of many factors that aid in adequate erections. Research is inconclusive regarding the role of testosterone replacement in the treatment of erectile dysfunction. In a review of studies that looked at the benefit of testosterone in men with erection difficulties, nearly half showed no improvement with testosterone treatment. Many times, other health problems play a role in erectile difficulties. These can include:

• diabetes
• thyroid problems
• high blood pressure
• high cholesterol
• smoking
• alcohol use
• depression
• stress
• anxiety

#3. Low semen volume

Testosterone plays a role in the production of semen, which is the milky fluid that aids in the motility of sperm. Men with low T will often notice a decrease in the volume of their semen during ejaculation.

#4. Hair loss

Testosterone plays a role in several body functions, including hair production. Balding is a natural part of aging for many men. While there is an inherited component to balding, men with low T may experience a loss of body and facial hair, as well.

Learn more: Hair loss and testosterone »

#5. Fatigue

Men with low T have reported extreme fatigue and decrease in energy levels. You might have low T if you are tired all of the time despite getting plenty of sleep or if you’re finding it harder to get motivated to exercise.

#6.Loss of muscle mass

Because testosterone plays a role in building muscle, men with low T might notice a decrease in muscle mass. Studies have shown testosterone affects muscle mass, but not necessarily strength or function.

#7. Increased body fat

Men with low T may also experience increases in body fat. In particular, they sometimes develop gynecomastia, or enlarged breast tissue. This effect is believed to occur due to an imbalance between testosterone and estrogen within men.

#8. Decreased bone mass

Osteoporosis, or the thinning of bone mass, is a condition often associated with women. However, men with low T can also experience bone loss. Testosterone helps produce and strengthen bone. So men with low T, especially older men, have lower bone volume and are more susceptible to bone fractures.

#9. Mood changes

Men with low T can experience changes in mood. Because testosterone influences many physical processes in the body, it can also influence mood and mental capacity. Research suggests that men with low T are more likely to face depression, irritability, or a lack of focus.

Outlook

Unlike women, who experience a rapid drop in hormone levels at menopause, men experience a more gradual decrease of testosterone levels over time. The older the man, the more likely he is to experience below-normal testosterone levels. Men with testosterone levels below 300 ng/dL may experience some degree of low T symptoms. Your doctor can conduct a blood test and recommend treatment if needed. They can discuss the potential benefits and risks of testosterone medication, as well.

Signs of low testosterone in men younger than 30 »

• Araujo, A.B., & Wittert, G.A. (2011). Endocrinology of the aging male. Best Practice & Research in Clinical Endocrinolog

 

Medically reviewed by Natalie Butler, RD, LD on October 26, 2017 — Written by Kristeen Cherney

• Tuna
• Low-fat milk
• Egg yolks
• Fortified cereals
• Oysters
• Shellfish
• Beef
• Beans
• More

Eating for higher T

Testosterone is a male sex hormone that affects more than just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth.

You can lose testosterone as you age, as well as from chronic illnesses. Hypogonadism, also called low testosterone or low T, is often medically treated to prevent future health problems.

Along with your doctor’s recommendations, you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are especially important to your diet are vitamin D and zinc.

#1. Tuna

Tuna is rich in vitamin D, which has been linked to longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories.

Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.

If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.

Shop online for canned tuna, salmon, or sardines.

#2. Low-fat milk with vitamin D

Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can keep men’s bones strong too. The vitamin D content may also keep testosterone levels in check.

Make sure you choose milk that’s fortified with vitamin D. Choose low-fat or skim versions. They have the same nutrients as whole milk without all of the saturated fat.

Find low-fat milk fortified with vitamin D online.

#3. Egg yolks

Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.

#4. Fortified cereals

Eggs aren’t the only breakfast food that can help low T. This is especially good news if you have to watch your blood cholesterol.

Certain brands of cereals are fortified with vitamin D, not to mention other heart-healthy nutrients. Consider incorporating them into your breakfast routine to jump-start your day and your testosterone levels.

#5. Oysters

Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Men who have low T benefit from increasing their zinc intake if they also have zinc deficiencies. Oysters are good sources of this mineral.

#6. Shellfish

An occasional serving of crab or lobster may do your testosterone levels some good. This is thanks in part to the zinc content in these seafood favorites.

According to the National Institutes of Health, Alaskan king crab has 43 percent of your daily value of zinc in just a 3-ounce serving.

#7. Beef

There are real health concerns about the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to certain cancers, such as colon cancer.

Still, some cuts of beef have nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc.

To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.

#8. Beans

When it comes to male hormone health, beans may offer more benefits than you think. White, kidney, and black beans are all considered sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet.

As a bonus, these foods are full of plant-based proteins that can protect heart health.

Amazon offers a selection of beans to try.

More food for thought

Healthy diet changes may help with low T, but they’re not cures for hypogonadism. A doctor must confirm that you have low testosterone through a physical exam and blood test.

If you’re diagnosed with low T, you may be prescribed testosterone hormone replacements such as:

• tablets or pills
• skin patches
• topical gel
• injections

These medications can also come with the risk of serious side effects, so make sure you discuss all of them with your doctor beforehand.

As well, consider making dietary adjustments to boost your overall health, not just to treat low T.

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

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

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

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 (1, 2, 3, 4, 5, 6, 7).

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

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

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

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 (15, 16).

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

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

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent (18, 19, 20, 21, 22).

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program (23, 24).

Bottom Line: 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 (25).

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

Constant dieting or overeating may disrupt your testosterone levels (26, 27, 28, 29, 30).

Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone (28, 31, 32).

Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training (22, 33).

However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health (25, 34, 35, 36, 37).

A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

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

#3: Minimize Stress and Cortisol Levels

Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol (38, 39, 40).

Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down (40, 41, 42).

Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels (43, 44, 45).

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 your health and testosterone levels (46, 47, 48, 49, 50).

Bottom Line: High levels of stress are bad for your long-term health and can reduce your testosterone levels.

#4:  Get Some Sun or Take a Vitamin D Supplement

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

Research has shown that it has various health benefits, and may also work as a natural testosterone booster (51, 52, 53, 54, 55).

Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels (56, 57).

A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% (54).

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling (58).

To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.

More information on vitamin D here: Vitamin D 101 — A Detailed Beginner’s Guide.

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

#5: Take Vitamin and Mineral Supplements

Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial (59).

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc (60, 61, 62).

Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed (25, 63, 64, 65).

Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best (54, 66, 67).

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

#6: Get Plenty of Restful, High-Quality Sleep

Getting good sleep is just as important for your health as diet and exercise (68, 69, 70, 71, 72, 73).

It may also have major effects on your testosterone levels.

The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels (73).

One long-term study observed that those who slept only four hours per night had borderline deficient levels (46).

Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average (74, 75).

Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.

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

#7: Take Some of These Natural Testosterone Boosters

Only a few natural testosterone boosters are supported by scientific studies.

The herb with the most research behind it is called ashwagandha.

One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count (76).

In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone (77, 78).

Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits (79, 80, 81, 82, 83).

Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones (80, 84).

Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.

Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels.

If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.

Bottom Line: Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.

#8: Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds

There are several other factors that may affect your hormone levels.

A healthy sex life plays an important role in regulating your sex hormone and testosterone levels (85, 86).

High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic (86, 87, 88, 89).

It’s probably no surprise that excess alcohol or drug use, whether it’s medical or recreational, can also decrease testosterone levels (90, 91, 92, 93, 94, 95).

In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life (96, 97, 98, 99).

Bottom Line: Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.

Why Do Testosterone Levels Matter?

From the age of 25–30, a man’s testosterone levels naturally start to decline.

This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.

Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.

Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.