How to boost testosterone levels naturally
Think testosterone and you typically think of the male sex drive. However, the hormone is found in men and women and its purpose extends beyond sex drive and fertility.
“Testosterone regulates sex drive, bone mass, fat distribution, muscle mass and strength and is also used in the production of red blood cells,” says Dr Luke Powles, associate clinical director at Bupa Health Clinics.
The bad news? Research has indicated that in men levels of this vital hormone begin to steadily decline between the ages of 30 and 40.
“It’s the natural thing for a man or a woman — when we get unwell — to divert resources
from reproduction into survival and so our sex hormone levels fall,” explains Dr Richard Quinton, from the Society of Endocrinology and senior lecturer at Newcastle University Institute of Genetic Medicine.
Here are some natural ways to boost testosterone levels: ● Get moving
Personal trainer Matt Roberts advises an exercise technique known as agonist-antagonist training. The technique consists of lifting exercises that engage both sides of the body, such as the chest and back. For ultimate effectiveness, he recommends doing eight to 10 repetitions of exercises such as loaded squats and lateral lunges.
Dr Kesson Majid, a researcher in Endocrinology at Queen Mary University of London, agrees: “Muscle is one of the most responsive parts of the body to testosterone, and weight training has a short-term effect of increased testosterone.
“Over time, with regular exercise it is likely that a man’s average daily testosterone will increase from whatever it was before he started exercising, but obsessing about the absolute levels of testosterone is not useful.”
● Eat well
A balanced diet is also key to maintaining healthy testosterone levels.
“We know that if you are a slim, fit, healthy man your testosterone levels are similar to younger men,” says Quinton. “So if you asked me, is there a natural way to boost testosterone levels, I’d say yes, stay healthy.”
This sentiment is shared by Powles, who recommends a diet rich in essential nutrients: “Eating foods with more whole grains or shellfish including zinc may help regulate testosterone levels. Potassium, which aids testosterone synthesis, can be found in bananas, beets and spinach.”
However, registered nutritionist Rhiannon Lambert warns that a multitude of variants can influence hormone levels in the body. “Diet alone isn’t the answer; exercise, genetics, sleep, stress and so many factors play a role.”
● Get some sunshine
In 2010, Austrian researchers from the Medical University of Graz found that levels of testosterone in the body can be increased by vitamin D. The study, published in the Clinical Endocrinology journal, indicated that levels of testosterone were lower throughout the winter months.
However, experts have warned that it is still important to be sensible in the sun.
Helen Callard, Cancer Research UK’s health information officer, says: “Some sun exposure raises people’s vitamin D levels, but too much damages the skin and raises the risk of skin cancer.”
Should you take testosterone supplements, which offer users a quick fix to supercharge their testosterone levels?
The research is still in its infancy. In July, for example, a new study published in the
Lancet found that menopausal women who took testosterone supplements experienced increased sex drive, sexual satisfaction and sense of wellbeing. However, some experts have advised that taking supplements can disrupt the natural balance of hormones within the body.
“Testosterone works as part of a network of hormones, where higher levels of one hormone signals other hormones to go down,” says Majid. “When men take extra testosterone, this throws the network off balance and eventually leads to less testosterone being made by the body than was being made before taking the supplement.” /©