The sex hormone testosterone is present in both the female and male body, but in higher concentrations in HIM. Testosterone is therefore often referred to as the “male hormone”. Last but not least, it decides on the potency, but it is also very important for the general health of men. US researchers have shown that low testosterone levels are often associated with chronic diseases.
It should be that much testosterone
With a blood value of between 3 and 10 nl/ml (nanograms per milliliter), experts speak of the normal range. In some men, however, values above 10 ng/ml are also measured.
If you are below the normal range, you may want to boost your levels with testosterone supplements. However, experts advise against this. Why? The body’s own production decreases in the long run when the hormone is supplied from outside. This measure should only be taken in extreme cases.
It is therefore important to integrate habits into everyday life that naturally increase testosterone levels. Let’s investigate how this could be achieved.
Quit smoking and cut down on alcohol consumption
Little sleep and unhealthy vices such as smoking and alcohol consumption have a measurable negative impact on testosterone levels. According to experts, frequent alcohol consumption causes it to decrease, and at the same time, the “female” hormone estrogen increases. Beer, for example, contains hops – and that acts as a strong phytoestrogen, i.e. as a plant-based female hormone. And cigarettes also have negative effects on testosterone: the many chemical ingredients throw the hormonal balance into chaos.
Do sports – but don’t exhaust yourself completely
“Moderate strength or endurance training is optimal for the testosterone level.” This is what it says in a press release on “Urologeportal.de”. In terms of cardio, about 45-minute units are considered perfect. Excessive exertion, on the other hand, should be avoided – at least when it comes to masculinity. The specialists report from marathon runners who are said to have “broken” their hormone balance. Competitive athletes should therefore have their testosterone levels checked twice a year.
Reduce belly fat
In abdominal fat (among other things) the enzyme aromatase is produced, which converts the “male hormone” into female estrogen. The many other harmful consequences that fat pads on the stomach can have (high blood pressure, obesity, disturbed fat metabolism, diabetes, …) are well known.
Include fasting periods
Among the many benefits, intermittent fasting is said to bring to your body is an increase in testosterone levels. This has already been proven in a study. In men of normal weight, fasting periods of 12 to 56 hours are said to have improved testosterone conversion by 180 percent. Read more about intermittent fasting here.
Eat oatmeal for breakfast
Beyond the fasting phases, oatmeal or oat bran are excellent for raising testosterone levels. Oats contain something called avenacosides, which reduce the levels of a certain protein in the blood that would otherwise block the sex hormone.
Eat cabbage more often
All types of cabbage – i.e. broccoli, Brussels sprouts, white cabbage, cauliflower, etc. are rich in vitamin C, so for that reason alone, they should be on the menu more often. In addition, cabbage scores with certain secondary plant substances and a property that is exciting for our testosterone topic: It inhibits the above-mentioned (testosterone-degrading) aromastasis.
Snack on nuts
Nuts are an excellent snack to increase the quantity and quality of sperm. Cashews, walnuts, and especially Brazil nuts also contain valuable omega-3 fatty acids. And zinc, by the way…
Take the right supplements
Still: all-natural. The following dietary supplements are not hormones or medicinally active preparations, but vital substances that can help the body to form testosterone. Check TwinCities for the best testosterone booster 2022.
- Zinc is at the top here. The trace element is indispensable for numerous metabolic processes. According to the German Society for Nutrition (DGE), an adult man should take in 10 milligrams of zinc daily. Doctors know that if you compensate for a possible deficiency, you boost testosterone production.
- A lack of vitamin D can lead to exhaustion, listlessness and depressive moods (you can find out more about this here) – and have a negative impact on testosterone levels. Conversely, vitamin D inhibits the hormone aromatase mentioned above, which converts testosterone into estrogen.
- You may know creatine from performance-enhancing supplements. Studies have also shown that supplementing with creatine can increase testosterone levels. Since there is no known dependency or other lasting health restrictions as a result of taking it, there is nothing to prevent consuming the dietary supplement according to the dosage instructions.
- A blood value of 20 ng/m3 is considered ideal for adults. According to the DGE, people who rarely go into the sun (a common problem especially in winter) need 800 IU (International Units) of vitamin D in addition to their diet in order to reach the recommended value.
Tip: get tested! Your family doctor can tell you how your vitamin D level is and, on this basis, recommend the appropriate replacement dose.