Here are some foods that can help to fix low testosterone.
1. Celery
Why use?
Celery contains sloris, androstenol, and androstenone, which can increase the production of testosterone.
How to use?
Celery can be taken with your soup or salad and also as a side dish with your meal.
How much to use?
Take 10 ounces of celery daily to boost your T levels.
2. Avocado
Why does it work?
Monounsaturated fats in foods like avocado contain lower cholesterol and testosterone.
How to use?
You can take an avocado with your sandwich or bagel or add it to your salad.
How much to use?
You should try to consume one avocado 3-4 times a week.
3. Banana
Why does it work?
Bananas contain bromelain enzyme, which helps boost testosterone levels. It also helps to increase your energy levels.
How to use?
Banana can be eaten plain as a snack or added to a salad or smoothie.
How much to use?
Take a banana once a day to treat low testosterone.
4. Nuts
Why does it work?
Nuts contain zinc, which is one of the best natural cures for low testosterone levels. Almonds, peanuts, macadamia, and groundnuts are some examples of nuts rich in zinc.
How to use?
You can take a handful of nuts as a snack. Alternate between all kinds of nuts to get the most out of each.
How much to use?
Try to eat a handful of nuts, of any kind, every day to fix low testosterone.
5. Ginger
Why does it work?
A study (2) shows that ginger can increase your testosterone and sex hormones by 17%.
How to use?
Take ginger in your daily tea or add to your salad or curry.
How much to use?
Take 2-3 ginger roots daily for effective results.
Low testosterone is not just a problem of old age; it can affect anyone.
Essential Oils for Low Testosterone
Essential oils are used popularly for improving mood. Essential oils for low testosterone can help to increase testosterone levels and also increase your energy.
1. Clary Sage
Why does it work?
Clary sage is used to balance hormone levels and increase the production of estrogen.
How to use?
Add clary sage to your room fragrance to get the most benefit of clary sage.
How much to use?
Use clary sage whenever you want to boost your testosterone levels.
2. Rose
Why does it work?
Rose improves the serotonin and neuropeptides, which are compounds in the brain that can uplift your mood.
How to use?
Sniff rose oil directly or add some drops of it over your pillow before going to bed.
How much to use?
Apply rose oil over your pillow every night before bed to treat low testosterone.
3. Lavender
Why does it work?
Lavender oil is popularly used to relieve stress, which often triggers low testosterone.
How to use?
Add a few drops of lavender oil to your bath water and soak for 15-20 minutes to relax your mind and reduce stress.
How much to use?
You can take a lavender oil-infused bath 2-3 times a week for effective results.
4. Chamomile
Why does it work?
Like lavender, chamomile can help relax your mind and make it easier for your body to regulate hormones.
How to use?
Chamomile tea is a great way to relax.
How much to use?
Take a cup of chamomile tea every night before bed.
5. Sandalwood
Why does it work?
Sandalwood oil is a natural aphrodisiac, and it also balances out the testosterone levels in your body.
How to use?
Add a few drops of sandalwood oil in your room fragrance to get its benefits.
How much to use?
Sandalwood oil should be sniffed daily to fix low testosterone.
6. Geranium
Why does it work?
Geranium oil is a great way to improve your energy levels, which can be reduced due to low testosterone.
How to use?
Geranium oil should be sniffed directly.
How much to use?
Take a sniff of geranium oil whenever you feel tired or just want to increase your energy.
7. Frankincense
Why does it work?
The sweet smell of frankincense oil works as a sedative and relaxes your mind and uplifts spirits.
How to use?
Add some frankincense oil to your room fragrance.
How much to use?
Use frankincense oil whenever you feel anxious or depressed.
Low testosterone doesn’t just affect the sex drive but also low energy, lack of motivation, and can cause mood swings.
Herbs for Low Testosterone
These herbs for low testosterone are a great natural remedy to increase testosterone levels.
1. Ashwagandha
Why does it work?
A traditional Ayurvedic medicine, Ashwagandha is used to treat infertility and sexual dysfunction. It also helps increase sperm count, sperm motility, and testosterone levels.
How to use?
Ashwagandha is available as teas or powdered extracts, which can be taken with warm water.
How much to use?
Take a spoonful of ashwagandha extract twice a day or recommended on the packet to treat low testosterone.
2. Fenugreek
Why does it work?
Fenugreek seeds have been known to increase testosterone and associated symptoms like low libido. Fenugreek contains saponin, a compound that has been known to increase testosterone.
How to use?
Fenugreek seeds can be added to your curry or your salad dressing. It can also be taken plain
How much to use?
Take a handful of fenugreek seeds every day to boost testosterone.
3. Tribulus Terrestris
Why does it work?
Tribulus Terrestris is used to improve libido in both men and women. The herb is also a popular ingredient in testosterone boosting supplements.
How to use?
The herb is available as a powder or capsule that should be taken with your meal every day.
How much to use?
The dosage of Tribulus Terrestris depends on your body weight, so check with your doctor before taking the supplement.
4. Pine Bark Extract
Why does it work?
Pine bark contains L-arginine aspartate which helps to treat low testosterone and also works to improve erectile dysfunction. Pine bark extract can also lower cholesterol and improve blood circulation.
How to use?
Pine bark extract is available as a liquid extract, which can be taken on an empty stomach.
How much to use?
The recommended intake of pine bark extract is 200 to 300 mg.
Sleep disorder called sleep apnea can cause low testosterone.
Home Remedies for Low Testosterone
Low testosterone can be caused by something as simple as excess stress or improper dietary habits, and can effectively be treated at home. Here are some top home remedies for low testosterone.
1. Exercise and Weightlifting
Why does it work?
Low testosterone is a lifestyle-related problem in most cases and regular exercise can help to reduce the problem. It can also reduce obesity, which is one of the primary causes of low testosterone.
How to use?
Sprinting: Take fast, hour-long jogs instead of long-running laps to increase your BMI and muscle strength. Follow up by weight lifting and high-intensity training to treat low testosterone.
How much to use?
Try to fit in a 20-30 minutes exercise routine in your daily schedule for over health and to improve testosterone.
2. Reduce Stress
Why does it work?
Stress impacts testosterone levels negatively, and managing your stress levels can help to boost the T.
Meditation is a great way to reduce stress and relax your mind. To practice meditation, sit in a quiet place and focus on a point or phrase and clear away all other thoughts.
Essential oils like lavender or frankincense also help to relax your mind or reduce stress.
How much to use?
Practice meditation 15 minutes every day to reduce stress.
3. Get Better Sleep
Why does it work?
Not giving your body time to recuperate from your daily routine can cause a lot of health disorders, including low testosterone.
How to use?
Try to drink a glass of warm milk before bed to promote better sleep.
How much to use?
You should take a glass of milk or a calming tea every night before bed.
Supplements for Low Testosterone.
Zinc
Why does it work?
Zinc is a mineral involved in producing chemicals in the body and is also considered an aphrodisiac. A regular intake of zinc can increase the level of testosterone in a healthy man.
How to use?
Zinc supplements are available as capsules that should be taken with your meals.
How much to use?
The recommended daily intake of zinc for adults is 11 mcg.
FAQ’s
1. Can low testosterone cause depression?
Mood swings are a common sign of low testosterone, but a side-effect of low testosterone is depression. The condition can reduce sex drive, which can cause irritation and depression, causing a strain on close relationships.
2. How to arouse a man with low testosterone?
Taking energy increasing vitamins can help to improve his mood and help to create excitement.
3. Does low testosterone cause weight gain?
Low testosterone can increase body fat, particularly in the mid-section.
4. What to take for low testosterone?
Working out, eating energy vitamins and foods can help to increase testosterone.
https://howtocure.com/low-testosterone/
The best healthy fat foods that boost testosterone include:
- coconut oil
- flaxseeds
- chia seeds
- walnuts
- avocado
- olive oil
- almonds
Good-Quality Protein
To maintain healthy testosterone levels, it’s important to consume good-quality protein sources. Studies indicate that protein restriction or a protein-energy deficiency affects testosterone biosynthesis.
Eating good-quality protein sources also promotes satiety and helps prevent overeating. Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight.
Try the following high-protein foods:
- beans
- lentils
- nuts
- seeds
Complex Carbohydrates
The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. This is especially true for athletes or men who engage in weight lifting.
Studies highlight that dietary protein helps minimize the decline of insulin-like growth factor-I, which is associated with low calorie intake and high energy expenditure.
Some of the best complex carbohydrates that help boost energy and mood, while helping maintain healthy testosterone levels, include:
- oats
- quinoa
- barley
- brown rice
- chickpeas and other beans
- legumes
- sweet potatoes
Ginger
- Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress.
- You can also add ginger into your diet by drinking ginger tea, using the root to make fresh juices or adding it to recipes.
Ashwagandha
- Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels.
- A study published in the American Journal of Men’s Health found that ashwagandha intake for an eight-week period was associated with an 14.7 percent greater increase in testosterone compared to placebo.
- Ashwagandha can be consumed in several ways. It’s available as a tea, in capsules, tinctures and powders.
Zinc Foods
- Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men.
- Some of the best foods high in zinc include:
- lamb
- grass-fed beef
- chickpeas
- yogurt
- pumpkin seeds
- eggs
- mushrooms
- cashews
Magnesium Foods
- Studies conclude that magnesium consumption is linked to increased testosterone levels among male athletes. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production.
- The top magnesium-rich foods that boost testosterone include:
- wheat bran
- dark chocolate
- sunflower seeds
- pumpkin seeds
- cooked spinach
- banana
- amaranth
- almond butter
Testosterone-Killing Foods
While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels.
1. Sugar
If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting T levels in several ways.
According to the American Diabetes Association (ADA), for example, type II diabetics are twice as likely to develop low T levels. Here’s how it works:
- When you eat a diet high in sugars, your blood glucose levels become chronically elevated.
- To help keep blood sugar levels from going haywire, your pancreas starts to work overtime to produce insulin, which helps transport the sugar from the bloodstream into your cells to be metabolized for energy.
- Ultimately, if your cells are exposed to insulin for extended periods, you develop insulin resistance, which causes type II diabetes.
Once diabetes develops, your body isn’t able to produce the right levels of testosterone as it should, and the ADA recommends that diabetics get their T levels checked by their doctors if they start to develop any of the symptoms that I mentioned above.
If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels.
2. Refined Grains
Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates.
Refined grains that should be avoided include:
- white bread
- white flour
- white pasta and rice
3. Alcohol
Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation.
Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus.
Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly.
Other Natural Testosterone Boosters
In addition to consuming more foods that boost testosterone, the following lifestyle changes can help with T levels.
1. Intermittent Fasting
The first of the natural testosterone boosters is intermittent fasting.
One of the biggest intermittent fasting benefits? It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent.
In addition, a study by the University of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone.
Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.
2. Heavy Weight Training and Interval Training
If you want to naturally boost testosterone and HGH, then combine weight training with HIIT workouts (high intensity interval training).
Go to the gym at least three days a week, and lift heavy weights. Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle.
Researchers at Ball State University found that “strength training can induce growth hormone and testosterone release.”
Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants.
In addition to weight training, combining this with interval training like burst training is the best overall combo to increase HGH. In fact, burst training has been proven to not only boost T levels, but it helps keeps your testosterone elevated and can prevent its decline.
Burst training involves exercising at 90 percent to 100 percent of your maximum effort for a short interval in order to burn your body’s stored sugar (glycogen), followed by a period of low impact for recovery.
This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. It addition to increasing your T levels, it can help burn between three to nine times more fat, lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation and aid in detoxification by stimulating the lymphatic system.
3. Liver Detox
Your liver is so crucial to testosterone levels. Research proves that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone.
A study published in the Journal of Gastroenterology and Hepatology notes that “serum testosterone is reduced in up to 90 percent of men with cirrhosis, with levels falling as liver disease advances.” This shows just how vital liver health is to your testosterone, and countless studies verify the effects of liver function on testosterone.
4. Stress Reduction
For most men with low testosterone, if you struggle with frustration, unforgiveness, anger issues, etc., those things all drop your testosterone levels over time. It’s one of the ways chronic stress is killing your quality of life.
Mental and physical stress can be quite therapeutic and actually necessary for the body. The problem is when you are chronically stressed and your body gets stuck in the state where it’s pumping out cortisol (the “stress” hormone) nonstop.
A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in!
That means you want to find ways to relieve stress to keep your testosterone levels up.
5. Vitamin D
One of the most important nutrients that can help boost testosterone levels is vitamin D3. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent.
If you have vitamin D deficiency symptoms, it will absolutely crush your testosterone levels. You want to get out in the sun 20 to 30 minutes every day to detox your body with the sun and get that all-important vitamin D.
Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. (make sure it is in olive oil or the body won’t absorb it as it is a fat soluble vitamin.)
6. Get Quality Sleep
An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. Most people require around seven hours of sleep every night.
Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels.
Ideally, go to bed by 10 p.m. and wake up around 6 a.m. for optimal hormone balance.
7. Lower Body Fat Percentage
Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally.
When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders.
Risks and Side Effects
Healthy testosterone levels are important for both men and women. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels.
It’s important to consult your health care professional about what steps you are taking to maintain healthy testosterone. This is especially true if you are beginning any new supplement for increased testosterone.
Conclusion
- Low testosterone is not an uncommon issue among American men. It can be the result of dietary, lifestyle and health factors.
- There are foods that boost testosterone and help the body to maintain normal hormone production.
- The best foods that boost testosterone include those rich in healthy fats, fiber, protein, magnesium, zinc and probiotics.
- In addition, you want to avoid or limit testosterone-killing foods, such as sugar, refined grains and alcohol.
- Other natural testosterone boosters include intermittent fasting, weight training, detoxing the liver, reducing stress, vitamin D supplementation, getting quality sleep and lowering body fat.
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