Testosterone hormone is known to be the "male hormone" that is produced in men by the testes. Even though women's ovaries produce some amounts of testosterone, the hormone is produced in much higher concentrations in males and it is responsible for many of the secondary performance characteristics seen in men. This includes deeper voice and hair on the chest, in addition to contributing towards building muscle mass and maintaining energy levels in males.
When the testosterone level in men becomes out of balance, it usually becomes too low rather than being too elevated.
Testosterone booster definition
Any natural or artificially created substance that raises testosterone levels is known as a testosterone booster or testosterone supplement.
Why does a person use a testosterone booster?
There are a plethora of reasons why a person might use testosterone boosters. These include:
- Treating primary hypogonadism
- Bodybuilding or building muscle
- increasing their sex drive
- improving sexual performance
- feeling younger
- increasing the levels of energy levels
- improving their mood
What are the benefits of testosterone boosters?
HEALTHY HEART AND BLOOD
A healthy heart pumps blood to the rest of your body, which provides oxygen to the muscles and organs which is required for peak performance. Testosterone hormones help the production of red blood cells through the bone marrow. In several studies, Low testosterone levels have been linked to a variety of cardiovascular risks.
There is a fine link between testosterone and depression, but testosterone can surely help people who are not responding to conventional methods to conquer depression.
IMPROVES MEMORY AND CONCENTRATION
A study done on several men (between the age of 50-80), showed that the entire group that was injected with testosterone shots displayed an improvement in memory and concentration level.
Another research showed that an increase in testosterone has improved some cognitive functions in Alzheimer patients. After our heart, the impact of testosterone is seen in the brain the most. Improved concentration and memory levels were some effects shown by numerous researches.
SENSE OF WELL-BEING
You might have woken up feeling healthy and energetic, the reason might be that your testosterone level might be high at that time. Testosterone makes you feel good and healthy. We believe this is one of the most important benefits of high testosterone levels because the ultimate task of the human being or as a matter of fact, for any creature on earth is to feel good and happy. And, testosterone hormones help you with that.
If anybody has a low level of testosterone, it would mean that they might have high levels of cholesterol. The logic behind this is very basic. The testicles start the production of testosterone after receiving a signal from the pituitary gland. The testosterone is thus produced by the testes by converting the cholesterol.
Cholesterol is considered the building block of testosterone. Hence, when the cholesterol levels are converted into “T”, it automatically dips.
The research was done on a group of men aged 65 or above showed that low testosterone is linked with a reduction in sleep duration, less quality sleep, frequent waking up and a lot of disturbance while sleeping. Therefore, an optimal amount of free testosterone levels are responsible for overall sleep quality.
A unique thing about this is that more sleep means more testosterone. Men who have slept less than 5-6 hrs at night have 10% less testosterone in their body. So, adequate sleep is required for more testosterone.
The testosterone level in the body goes on decreasing between the age of 30 – 40, depending upon person to person. These lowering levels of testosterone increase the fat in a person’s body.
NATURAL WAYS TO BOOST TESTOSTERONE
Follow a healthy, balanced diet
Following a balanced diet, in general, is best for your reproductive health and testosterone levels.
If you want to have a healthy diet, you should include at least 5 servings each of fruits and vegetables in your diet each day. You can have 1 or 2 with each meal you take, and add it as a few snacks throughout the day.
You should switch to whole-wheat or grain products instead of white varieties for healthier carbohydrates. Remember, it is very important to drink enough water to stay hydrated as well. For most people, 6-8 glasses per day are more than enough.
You must get plenty of vitamin D and zinc each day
Many types of research have shown that a deficiency of Vitamin D or Zinc can cause low testosterone, so you must include them in your diet each day. This is not going to help if you already have a deficiency but could boost the levels of testosterone if you don’t get enough from your regular diet.
Adults require 15 mcg of vitamin D every day. Good sources of Vitamin D include eggs, dairy, fish, liver, red meat, and fortified foods. You can also receive vitamin D by spending a few minutes in the sun during the day.
On the other hand, an amount of 8-11 mg per day of zinc is required by adults in their diet. You can get Zinc from shellfish, poultry, red meat, beans, nuts, whole grains, and fortified foods
You can also take supplements like tablets to get these 2 nutrients. You should ask your doctor if this is a safe choice for you.
Try magnesium supplements to boost your testosterone
One study has suggested that magnesium supplements successfully raised testosterone levels in athletes, so this could also work for you. You can try taking a daily magnesium supplement or including more in your diet to check whether it helps.
Foods items that are rich in magnesium include legumes, nuts, seeds, shellfish, leafy green vegetables, dairy products, and fortified foods.
Eat more omega-3s
Healthy fatty acids, particularly omega-3, can increase your testicular volume. Since there is a link between testicular volume and testosterone levels, this can help raise your testosterone levels. You can include more omega-3 sources in your diet by food items like fish, vegetable oils, nuts, seeds, and legumes to see if this boosts your testosterone.
Cut trans fats out of your diet
While healthy fats have a good effect on your levels of testosterone, trans fats seem to lower testicular function and testosterone levels. While they may be present in some tasty foods, trans fats are unhealthy for your overall health, so you must try to cut them out of your diet entirely
The major issue of trans fat is that it puts you at risk for heart disease. You can try avoiding processed foods, along with artificial sweeteners and margarine.
Avoid sugary foods and drinks
We know and we strongly agree that sugar is tough to resist, but you must know that sugary food and drinks like soda are associated with decreased testosterone levels. You should try avoiding as much added sugar as possible, especially soda and other sugary aerated drinks.
You should get into the habit of checking nutrition labels on all the food that you buy. You might be surprised to know how much sugar some products have.
Drink alcohol in moderation
Excessive drinking and smoking could also reduce your testosterone levels. You must do healthy drinking and avoid excessive alcohol and smoke.
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