Low testosterone is an issue that men are more likely to develop as they age. It can affect women as well, causing exhaustion and a drop in libido.
While traditional treatments, such as testosterone replacement therapy (TRT), are available, there are also natural approaches to increase testosterone and help your hormones rebalance.
Herbs, as well as a few particular supplements and lifestyle adjustments, are at the top of the list. Here are some of your best natural options, as well as some additional information on what testosterone does in your body.
What Is Testosterone and How Does It Work?
Testosterone is a hormone that serves a variety of functions in the body. Though it's commonly referred to as "the male hormone," it affects both men and women. Men, on the other hand, have significantly more testosterone (in general) than women.
Testosterone is critical for male sexual development and has an ongoing impact on sexual health and libido throughout life. It also helps with fat storage, muscle mass, and the synthesis of red blood cells. Testosterone is involved with sexual desire, strength, and energy, as well as bone density in women.
Low testosterone is more common in males over 45, while it can strike at any age, and testosterone levels normally begin to decline between the ages of 25 and 30.
The following are some of the signs and symptoms of low testosterone:
- Reduced libido
- Erectile dysfunction (ED) is a male sexual dysfunction.
- Fertility issues
- Body fat has risen.
- Muscle mass is lost.
- Mood swings
Testosterone Balancing is a natural method of balancing testosterone levels.
Low testosterone symptoms can range from mildly unpleasant to severe, just like any other hormone condition. In severe circumstances, you'll almost certainly need medical assistance, but natural remedies can be incredibly beneficial in other cases.
Keep in mind that most herbs and natural therapies operate by assisting in the balance of your hormones rather than merely increasing testosterone levels. You'll need to stick to them and give them time to work their magic in your body.
Natural Testosterone Boosters & Herbs
Ayurvedic medicine holds Ashwagandha in high regard as an adaptogenic herb. It has a long history of use in both male and female bodies for restoring balance, and it is one of the most investigated herbs for low testosterone.
Ashwagandha has been found in studies to help boost testosterone and DHEA levels (a precursor to testosterone and estrogen). It can also assist with symptoms like exhaustion and a lack of sexual desire.
In one study, infertile men who took ashwagandha extract for three months saw a 167 percent increase in testosterone levels and sperm count.
Ashwagandha is simple to take, but you'll need to take it for weeks or months to observe a difference. Try it as an extract or brew a tea with the dried root.
Root of Maca
Another adaptogen that has been used for hormonal balance in both men and women is maca root. Black maca, in particular, has a long history of use for erectile dysfunction, libido, and male (and female) fertility.
Maca does not directly increase serum testosterone levels, according to studies.
Instead, the chemicals and nutrients in maca root support the health of your complete endocrine system, which aids your body's natural production and regulation of hormones. This could explain why it can help with low testosterone symptoms, and some studies believe it can even raise free testosterone levels.
Asian ginseng (Panax ginseng) has been proven in a few trials to enhance blood and free testosterone levels, as well as improve sex drive. It has also been proven in separate studies to aid in the treatment of erectile dysfunction.
Although ginger is commonly considered of as a digestive aid, studies have revealed that it can also raise testosterone levels and other sex hormones. This is thought to be because ginger increases the production of luteinizing hormone, which boosts the creation of testosterone.
Use fresh ginger root or a ginger extract for the best results.
Pine Pollen or Pine Bark Extract
You might not think of pine trees as a medicinal plant, yet they can be used as herbs in many different ways (especially the pine needles).
Pine bark extract has showed the most promise in terms of increasing testosterone levels. It contains proanthocyanidins, which can boost testosterone levels and alleviate erectile dysfunction symptoms, especially when combined with another substance called L-arginine aspartate.
Pine pollen, which contains extremely little levels of testosterone, is another possible treatment. It hasn't been the topic of any academic studies yet, but it is backed up by anecdotal evidence.
Because tribulus isn't a well-known herb in the West, it's crucial to buy it from a reliable source to avoid supplements that contain something that's been mislabeled as tribulus.
Palmetto (Saw Palmetto)
Saw palmetto is a beneficial herb for men's health, as it boosts libido and protects the prostate. It also has an intriguing testosterone impact.
Saw palmetto has been demonstrated in several trials to increase testosterone levels directly. It has an additional benefit in that it helps to maintain existing testosterone levels, ensuring that you don't lose what you already have. Researchers believe it does so by lowering the activity of a testosterone-degrading enzyme.
Zinc is an essential mineral that has showed potential as a testosterone booster pill. This is due to the fact that zinc is required for testosterone production, and a deficiency has been related to reduced testosterone levels.
If you don't have a zinc deficiency, it's unlikely to help your testosterone levels. If you are, a supplement or consuming foods high in zinc can help you naturally improve your levels.
is an important nutrient. A second nutrient that may help testosterone levels is vitamin D. Again, this has only been found to be beneficial in situations when there was a vitamin D shortage or insufficiency.
If you suspect you're deficient in vitamin D, taking a supplement (or receiving more sunlight) is a simple approach to attempt increasing testosterone levels. It can be really beneficial for some folks.
Lift Weights and Exercise
Exercise, especially weight lifting, has been shown to be one of the most effective natural testosterone boosters. Large studies have shown that persons who exercise more have higher testosterone levels, and this holds true as they get older.
Resistance training (also known as weight lifting) has been demonstrated to have the most short- and long-term effects for increasing testosterone levels, although any sort of exercise can be useful if done consistently.
Chronic stress can have a significant detrimental influence on your health, and it's possible that it's partly to blame for low testosterone levels. This is due to the fact that stress increases the hormone cortisol, which causes other hormones to decrease.
It's difficult (if not impossible) to completely eliminate stress, but reducing it to a bearable level may help enhance your testosterone naturally.
Obtain Enough Rest
Sleep is beneficial in a variety of ways, and obtaining enough of it appears to be linked to adequate testosterone levels.
While experts agree that different people require varying amounts of sleep, receiving less than 5 hours per night appears to be associated with lower testosterone levels. According to other research, having a few extra hours of sleep each night can boost testosterone levels by 15%.
Testosterone Boosting Through Natural Means
Increasing testosterone levels doesn't happen overnight, but a combination of a better lifestyle (especially exercise) and a few crucial herbs or minerals can make a significant difference.
Don't forget to see a doctor if you're experiencing severe symptoms of low testosterone, but don't underestimate the power of nature to restore your body's equilibrium!
Which herb is the most effective for boosting testosterone levels?
The study's major findings show that two herbal extracts, fenugreek seed extracts and ashwagandha root and root/leaf extracts, have favorable impacts on testosterone levels in men. Another herb and herbal extract, Asian red ginseng and forskohlii root extract, has some proof.
What teas can help you increase your testosterone levels?
Green tea can help raise testosterone levels if they've dropped, as well as lower them if they've been too high. Green tea is made from the leaves and buds of the Camellia sinensis plant and is one of the world's most popular beverages.
Is it possible to increase testosterone naturally?
Apart from maintaining a healthy lifestyle and dealing with medicine side effects or unresolved medical conditions, there isn't much you can do to naturally increase your testosterone level. Men have a wide range of testosterone levels. Older males, on the other hand, have lower testosterone levels than younger men.
What are the symptoms of a testosterone deficiency?
Low testosterone symptoms vary depending on the person's age and include the following:
- Drive for low sex.
- Erectile dysfunction is a condition that affects men.
- Reduced feelings of well-being.
- Depressed state of mind.
- Having trouble concentrating and remembering things.
- Irritability and moodiness.
- Muscle strength deterioration.
Is it true that testosterone makes you bigger?
Increased muscular mass is a result of testosterone. Weight loss and increased energy are both aided by a leaner body mass. Treatment for low testosterone in men has been shown to reduce fat mass and increase muscular size and strength in trials. Some males saw a shift in lean body mass but no increase in strength.
Does fish oil help to reduce testosterone levels?
Men who used fish oil supplements for 60 days or more had larger semen volume, total sperm count, lower LH level, higher free testosterone level, and a lower free testosterone to LH ratio than males who took fish oil supplements for less than 60 days.