An adequate testosterone level is important for both men and women. Of course, the former need it in much larger amounts… After all, it is the leading male sex hormone responsible for the development of male characteristics.
Testosterone levels are associated with libido, sexual function, well-being, health status, as well as body shape and physical parameters. Unfortunately, in today’s world, low testosterone levels are slowly becoming the norm…
What negatively affects testosterone levels?
Let us start with the fact that its production decreases with age. The older we are, the lower the hormone production, and consequently its level. This is a natural phenomenon that does not necessarily have to mean disaster right away – we all age, nothing unusual about that. Real problems begin only when this is combined with other phenomena and factors that lower testosterone levels. For example:
- inadequate amount and poor quality of sleep (sleep disorders),
- poor eating habits, a highly processed diet,
- driving the body to the brink of exhaustion,
- high exposure to stress,
- obesity,
- glycaemic problems, diabetes.
Of course, these are only examples, because you may just as well be struggling with other diseases or have a problem with low cholesterol levels. As you probably know, the latter actively participates in the production of steroid hormones such as testosterone. Therefore, low cholesterol also means low testosterone levels. On the other hand, high exposure to stress and, consequently, high cortisol lower the amount of the male hormone, because most of the pregnenolone used for its production is diverted to cortisol production.
Physical activity affects testosterone levels
The fact is that regular exercise, in the right form, can affect the production of the male anabolic hormone. In this context, many experts recommend shorter strength-training sessions (resistance training) with heavier weights. Shorter but more intense aerobic workouts (intervals, HIIT) can also work well if you prefer that kind of activity and care about testosterone production.
Long aerobic sessions at a low intensity have a negative effect on its production. However, do not go to extremes and keep moderation, because overtraining is not a myth, and it is also one of the factors that contribute to lowering hormone levels.
What supplements to increase testosterone levels?
There are various remedies and supplements that support raising testosterone levels. Nevertheless, the first step should be to determine the cause of the problem. It is a different matter if we simply want to affect improved anabolism and recovery. Testosterone is probably the most anabolic hormone, supporting muscle building. It also has considerable importance in the context of muscle recovery. If we have not identified the underlying cause, one supplement may not be enough. A good idea may be to combine herbal extracts, e.g. Tongkat ali and ashwagandha. It is worth knowing that:
- including saturated fatty acids and monounsaturated fatty acids in the diet has a beneficial effect on testosterone levels,
- adequate amounts of vitamin D3beneficially affect testosterone production and levels. Especially since a significant part of the population is deficient in it.
- the aforementioned short and more intense training sessions can be supported with good-quality magnesium (before exercise),
- zinc is an ingredient without which efficient hormone production could not take place, and therefore its proper amounts will have a beneficial effect on testosterone levels. In addition, it reduces aromatase activity,
- supplementation may also include: DAA, fenugreek, saw palmetto, resveratrol, adaptogens.
Testosterone boosters, often complex blends whose task is to raise testosterone levels, have been known in sport for a long time. They work particularly well in physique and strength disciplines, although they can also prove effective in other sports.
On the other hand, it is a very good idea to pay attention to natural extracts and supplements that have enjoyed success for hundreds or thousands of years. Namely:
- Tribulus terrestris,
- ginseng,
- Tongkat ali,
- Ashwagandha,
- Indian nettle (Coleus forskohlii),
- astragalus (astragalus).
