Natural ways to increase testosterone in men

This is an automatically translated article.

The article was professionally consulted with Master, Doctor Le Thi Minh Huong - Emergency Medicine Doctor - Department of Resuscitation - Emergency - Vinmec Nha Trang International General Hospital.
Increasing testosterone in men is not so difficult. In fact, men can apply the following 8 ways to increase testosterone levels in the body, thereby having a healthy body and a fulfilling sex life.
Testosterone is one of the main factors that help form the "masculine" character of the body, such as muscle gain, a deeper voice, development of reproductive organs...
An increase in testosterone in men World allows for muscle growth and improved reproductive health in just a few weeks. Men should ensure to maintain stable testosterone levels, especially as they age.
Here are 8 ways to help increase testosterone for men naturally.

1. Exercising and lifting weights

Exercise is one of the most effective ways to prevent many lifestyle diseases. Not only that, exercise also works to increase testosterone in men.
Research shows that people who exercise regularly have higher testosterone levels. In the elderly who maintain a regular exercise regimen every day, testosterone levels will stabilize at a high level, allowing physical strength to remain full even though it has been greatly reduced by the ravages of time. .
If possible, choose exercises that increase muscle strength and endurance, such as weightlifting, as the best type of exercise to boost testosterone in both the short and long term.

2. Sufficient amount of protein, fat and carbohydrates

Diet also has a big impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your daily calorie intake and long-term dietary strategy.
However, intermittent fasting or eating too much can negatively affect testosterone levels. A scientific diet to increase testosterone for men needs to:
Enough protein: to maintain the source of nutrients to nourish the body and support fat loss. Enough fat: Good fats (such as fish oil, sesame, chia seeds, flaxseeds, vegetable oils..) are very beneficial for testosterone and health. Sufficient carbs (carbohydrates): Helps optimize testosterone levels achieved during exercise. The diet should be based on a variety of foods, ensuring a balance of fats, proteins and carbs. In short, to improve testosterone levels, do not eat too much or too little, try to get enough carbs, fat and protein daily.

3. Minimize stress and cortisol levels

Long-term stress increases levels of the hormone cortisol, which leads to a drop in testosterone. These two hormones always rise and fall in opposite directions: when one goes up, the other goes down.
Stress or high cortisol increases food absorption, leading to weight gain and the formation of harmful fats in the body. This condition has a negative impact on the hormone testosterone. So you have to try to reduce repetitive stressful situations in your life, get a good night's sleep, stay optimistic, have fun, and balance things out. By doing this, you are enabling your body to produce more testosterone.

4. Vitamin D supplements help increase testosterone in men

Vitamin D acts as a natural testosterone booster. According to data from a vitamin D study published on Pubmed, supplementing with about 3,000 IU of vitamin D3 daily for 12 months increased testosterone levels by about 25%.
In the elderly, vitamin D and calcium also work to improve testosterone levels, reducing the risk of falls and fractures. Therefore, get into the habit of exposing yourself every morning or take about 3,000 IU of vitamin D3 per day.

5. Fully supplemented with vitamins and minerals

Zinc and B vitamins increase sperm quality by 74%. Zinc also helps increase testosterone levels in athletes and in zinc-deficient individuals.
Other studies also partly show the role of vitamins A, C, and E in male hormones.

6. Sleep well increases testosterone for men

Good sleep is extremely important for your testosterone levels, just like a healthy diet or exercise. The ideal amount of sleep varies from person to person, but one study found that just 5 hours of sleep per night can reduce testosterone levels by 15%. According to another long-term study, people who slept only four hours a night had the lowest levels of male sex hormones. For every extra hour of sleep, on average, testosterone levels increase by about 15%.
Although there are some people who feel that less sleep is better, getting about 7-10 hours of sleep a night will provide a solid health and boost testosterone levels naturally without the need for food. any supplements.

7. Using herbs to increase testosterone naturally

There are only a few herbs that have a testosterone-boosting effect in men proven by scientific studies:
Ginger extract Ashwagandha (also known as Indian ginseng) Horny Goat Weed (extracted from the hibiscus plant) Big flower, scientific name is Epimedium grandiflorum) Herb Cat's Eye (or Wild Cat's Bean, scientific name is Mucuna pruriens) Shilajit (a natural resin formed from rocky veins in the Himalayas, India) Tongkat ali (also known by many other names such as Secret Man, Ba sick, Hundred Diseases, Secret Man, scientific name is Eurycoma longifolia). However, it should be noted that most of the scientific studies on natural testosterone boosting herbs have been done in infertile rats or men with low testosterone levels. These herbs have not been shown to work in normal people with baseline testosterone levels.

8. Lead a healthy lifestyle and avoid estrogen-like compounds

A reasonable lifestyle along with a healthy sexual activity regimen plays an important role in regulating sex hormone and testosterone levels. In addition, exposure to chemicals that are structurally similar to estrogen also affects your testosterone levels. So try to minimize your exposure to these substances, including BPA (a substance used in making plastics), parabens (a preservative in cosmetics), and other chemicals found in some plastics (plastic containers). food containers, plastic trays...).
In addition, alcohol and drugs also have the ability to reduce testosterone levels. In contrast, cheerfulness, happiness, and success improve psychophysiology and increase testosterone in men.
Testosterone plays a very important role in men's health. Increasing testosterone levels for men not only improves sex life but also brings great health, helping men maintain fullness even after entering the late afternoon.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

References: Mayoclinic.org; healthline.com