6 Natural Testosterone Boosters

2. Weight Train

Exercise can greatly increase your testosterone levels,particularly weight training. One study found that men had a significant testosterone-raising response to weight lifting. [2]

Do not overtrain, though. Overexerting your body without including proper rest can also deplete testosterone levels.

3. Take Your Vitamins and Minerals

Essential nutrients greatly affect your testosterone levels. In particular, zinc and vitamin are shown in studies to positively influence testosterone. [4]

Zinc can be found in protein-rich foods like meat and fish and leafy greens like spinach. If you decide to supplement with zinc, remember the recommended dietary allowance is 11 mg/day for men. [5]

Vitamin D is obtained from sun exposure, but many don't get enough. In fact, about 40% of older people in sunny climates don't get enough vitamin D. if you don't get enough sun, you might consider supplementing; the RDA is 600 IU. [6]

2/27/2015 10:00:00 PM
Jake Gates
Written by
Jake Gates is a content editor and freelance writer. He can be found at the gym or enjoying the outdoors with his loved ones.
View Full Profile

How does one achieve the opposite result? In other words, decrease testosterone?
Posted by Gerri
My trainer at the gym shared with me the roll of large muscle engagement with Testosterone production. Working the legs especially can have a significant impact - but isn't this all chicken and Egg stuff?

We need Testosterone to promote muscle growth, but when you're low on Testosterone, your workouts are less productive - and you get less lean mass.

When is it appropriate (if ever) to supplement with Low-T therapy? I know the benefits over the age of 50 include clarity, focus, energy, and muscle gain (when you work out) - can there be both approaches?

Posted by Kenneth
great article. I could really work on the weight training and relaxing part... but with 4 kids in the house its the last thing on my mind. Any suggestions?
Posted by Ryan Loeffler
Good suggestions. I would reverse the order, though. Most people underestimate the sleep and recovery and stress reduction elements of hormonal issues. 1) Seep at least 8 hours per night. 2) Reduce stress (which makes your body want to raise cortisol - which can 'steal' the process that produces testosterone) by identifying external stressors such as work, relationships, and other circumstances and eliminate what you can; shift your expectations and attitudes about what you cannot eliminate. 3) Start a meditation practice and practice every day. Focus on breathing deep into your belly. 4) Eat healthy, nutrient-dense foods and take a multi-vitamin. NO CAFFEINE. 5) Weight-training is a very good form of exercise for those who aren't exercising. If you're playing a high-intensity, competitive sport such as hockey, you may need to go for a nice slow walk and just smell the roses as high intensity exercise is not going to be restorative and will be counter-productive until hormones get adjusted.
Posted by Susan R. Jimenz
Thanks for the article Jake. Reasonable suggestions... I'm doing most of them, but not really weight training. Hopefully my extreme-ish sports (jiu jitsu & ice hockey) are accomplishing the same thing as weight training. Still wondering if the shots are a good way to go. I've heard mostly good things.
Posted by John Valenty

Related Keywords

Wellness.com does not provide medical advice, diagnosis or treatment nor do we verify or endorse any specific business or professional listed on the site. Wellness.com does not verify the accuracy or efficacy of user generated content, reviews, ratings or any published content on the site. Use of this website constitutes acceptance of the Terms of Use.
©2018 Wellness®.com is a registered trademark of Wellness.com, Inc. Powered by Earnware