How can I boost my testosterone levels naturally?

Testosterone is an essential androgenic hormone , playing a crucial role not only in sports performance and muscle mass, but also in our body’s general well-being. As we age, many of us experience a drop in testosterone, with noticeable effects on bone density, body fat and even quality sleep. However, there are natural methods for increasing your sex hormone levels, without necessarily resorting to medical treatments.

Whether you’re looking to improve your testosterone levels for health reasons or to boost your sporting performance, the following advice will guide you through natural and effective ways of achieving your goal.

What is testosterone and why is it essential?

Testosterone, often seen as the symbol of masculinity, is much more than just a hormone linked to virility. It is a steroid hormone, produced mainly in the testicles in men and, to a lesser extent, in the ovaries in women. The adrenal glands also produce a small amount of this essential hormone.

What are the benefits of testosterone?

In fact, this hormone plays several key roles in the body. It has a considerable influence on aspects such as :

Libido: It is often associated with sex drive or sexual desire. An adequate level of testosterone is essential for maintaining a healthy libido.
Muscle mass and strength: This hormone is crucial for the development and maintenance of muscle mass. It also helps to increase strength, which is vital not only for athletic performance but also for general health, particularly as we age.
Fat distribution: Testosterone plays a role in how the body stores fat. Balanced levels can help maintain a healthy weight and prevent health problems associated with obesity.
Red blood cell production: It contributes to the production of red blood cells by the bone marrow, a process essential for good blood circulation and the prevention of anaemia.

Impact on mental and emotional health

Beyond these physical aspects, testosterone also influences mental and emotional health. It plays a role in :

Mood: Fluctuations in testosterone can affect mood. Low levels can be linked to depression, poor concentration and low self-esteem.
Energy and general well-being: Adequate levels of testosterone are associated with greater energy, mental clarity and a general sense of well-being.

How can I boost my testosterone with my diet?

Diet plays a crucial role in regulating testosterone levels. Among the various nutrients, good fats, also known as unsaturated fats, are essential for testosterone synthesis.

Good fats that increase testosterone levels

Unsaturated fats, particularly monounsaturated and polyunsaturated fatty acids, are vital for testosterone production. These fats are crucial to hormonal health for several reasons:

Hormone precursors: Fats are essential components in the formation of steroid hormones, including testosterone. They supply cholesterol, which is a direct precursor of testosterone in the body.
Nutrient absorption: Dietary fat helps absorb fat-soluble vitamins such as vitamin D, which is linked to testosterone levels.
Inflammation and hormonal health: Omega-3 fatty acids, a type of polyunsaturated fat, are known for their anti-inflammatory properties. Reduced inflammation can promote a healthier hormonal environment and potentially improve testosterone production.

What foods contain ‘good fats’?

To optimise testosterone synthesis, it is recommended to include healthy sources of good fats in the diet, such as :

Vegetable oils: such as olive oil and walnut oil, rich in monounsaturated fatty acids.
Oily fish: Such as salmon, mackerel and sardines, which are excellent sources of omega-3.
Nuts and seeds: Almonds, walnuts, flaxseeds and chia seeds are also good sources of healthy fats.
Avocados: Rich in monounsaturated fatty acids and essential nutrients.

Balance and moderation

Although good fats are important for hormonal health, it is essential to eat them in balance and moderation. A diet too rich in fats, even healthy fats, can lead to nutritional imbalance and health problems. It is therefore important to adopt a balanced approach, incorporating these fats as part of a varied and balanced diet.

Body weight and testosterone

The link between body weight and testosterone levels is a subject of growing importance in men’s health research. Several studies have shown that obesity can have a significant impact on testosterone levels, underlining the importance of weight management in maintaining a healthy hormonal balance.

Do overweight and obesity have an impact on testosterone?

Obesity is associated with lower testosterone levels for a number of reasons:

Insulin resistance: Obesity can contribute to insulin resistance, a condition in which the body’s cells no longer respond effectively to insulin. This condition can lead to increased insulin production, which can lower testosterone levels.
Increased conversion of testosterone to oestrogen: Adipose tissue (body fat) contains an enzyme called aromatase, which converts testosterone to oestrogen, the predominantly female sex hormone. An increase in body fat can therefore lead to a reduction in testosterone levels.
Chronic inflammation: Obesity is often associated with a state of chronic inflammation in the body, which can also affect testosterone production.

Losing weight to boost testosterone

Weight management is key to maintaining healthy levels of testosterone. Here are some key strategies:

Healthy, balanced diet: Eating a diet rich in fruits, vegetables, lean proteins, and whole grains while limiting processed foods, added sugars, and saturated fats can help reduce obesity and improve testosterone levels.
Regular exercise: Physical activity, particularly resistance exercise such as weight training, has been shown to increase testosterone levels. Exercise also helps to reduce weight and improve insulin resistance.
Sleep and stress management: Quality sleep and effective stress management are also important for maintaining a healthy weight and optimising testosterone levels.
Medical consultation: In some cases, a medical consultation may be necessary to develop a suitable weight management plan and treat any hormonal imbalances.

Are food supplements effective in boosting testosterone?

Firstly, the use of food supplements to boost testosterone is a subject of debate among health professionals. While some supplements have shown promising results, it is crucial to understand their effectiveness and to choose them wisely.

Testosterone boosters that really work

Several studies have examined the impact of different supplements on testosterone levels. Among the most studied are:

Zinc: An essential trace element, zinc is known to play a role in testosterone regulation. Studies indicate that zinc supplementation can be beneficial, especially for men with low levels of this hormone or zinc deficiency.
Vitamin D: Often associated with bone health, vitamin D can also influence testosterone levels. Research shows that vitamin D supplementation can improve testosterone levels in men with low levels of this vitamin.
Magnesium: This mineral, important for many bodily functions, has also been linked to optimal testosterone levels, especially when combined with regular exercise.
Omega-3 fatty acids: Although best known for their heart health benefits, there are indications that they may also play a role in maintaining healthy testosterone levels.

Medical consultation and personalisation

Before starting any supplementation regime, it is essential to consult a healthcare professional. A medical assessment can determine whether there is a deficiency that requires treatment and what type of supplement would be most appropriate. In addition, supplementation must be personalised to suit individual needs and integrated into an overall plan that includes a balanced diet and a healthy lifestyle.

Can physical exercise boost testosterone?

Studies have shown that men who are regularly physically active have higher levels of testosterone than those who are physically inactive. Weight training and high-intensity interval training (HIIT) are effective in boosting testosterone levels.

Why are certain exercises more effective?

Muscle stimulation: Resistance training, such as weight training, stimulates muscle growth. The harder the muscles work during exercise, the greater the testosterone response after training. As an anabolic hormone, testosterone helps to build and maintain muscle mass.
Weight loss and maintenance: Weight management plays a direct role in testosterone levels. Obesity is linked to lower testosterone levels. Regular exercise helps not only to reduce weight but also to maintain normal levels of testosterone.

Recommended types of exercise

Resistance training: Use heavy weights and focus on multi-joint exercises such as squats, deadlifts and presses. These exercises involve several muscle groups, which is more effective for increasing testosterone.
HIIT: High-intensity interval training is particularly effective. They involve short, intense periods of physical activity followed by periods of rest or low-intensity activity.

Immediate and long-term impact

Exercise immediately increases testosterone levels, with effects lasting up to 90 minutes after training. In the long term, regular exercise also increases testosterone levels and reduces age-related decline.

Optimum time to train

In fact, research suggests that the afternoon may be the most effective time for training. This is to maximise testosterone response, given the fluctuating levels of testosterone and cortisol throughout the day.

Precautions and overwork

Although exercise is beneficial, it’s important to note that overwork can have the opposite effect. It can increase levels of cortisol (the stress hormone) and reduce testosterone. A balance between intense training and adequate rest is therefore crucial.

The impact of plants on testosterone levels

The use of medicinal plants to positively influence testosterone levels is a common practice in alternative medicine. Some herbs have shown promising results in studies. However, it is important to approach their use with proper understanding and caution.

Fenugreek: a natural booster?

Fenugreek, an herb commonly used in cooking and traditional medicine, is often cited for its potential effects on testosterone. Studies have shown that fenugreek can have a positive impact on libido and testosterone levels, probably due to its compounds called steroidal saponins. These compounds may play a role in stimulating testosterone production.

Ginseng: a tonic for vitality

Ginseng, particularly red ginseng, is known for its invigorating properties. Research suggests that ginseng may increase testosterone levels and improve sexual function.

Other herbs

Other herbs such as ashwagandha, tribulus terrestris and tongkat ali are also popular in alternative medicine. Ashwagandha is also known for its adaptogenic properties. In fact, it helps the body to manage stress, a factor known to affect testosterone levels.

Sources

https://www.healthline.com/health/does-working-out-increase-testosterone
https://pubmed.ncbi.nlm.nih.gov/37750061/