As men age, there is a natural process of declining testosterone, while at the same time normally estrogen levels will rise. This leads to many symptoms listed below in this article. However, luckily there are ways to help balance this progression, and possibly even tip in your favor.

There are several natural ways to boost your bodies production of testosterone. Some of the more common ones are sleeping well, physical activity and weight management strategies. Moreover, there are also a few supplements that can help to increases your natural production of testosterone, which in turn also supports libido and the prostate. 

Testosterone is an androgen, which is a sex hormone in males and females. For males, low levels of testosterone may cause lower libido, tiredness, low energy, increased belly fat, and low motivation. However, for both genders depression can also be a result of low testosterone. Moreover, Testosterone levels will naturally decrease at approximately 0.4%-1.6% yearly for males around 25 years and older. Fortunately, you can help to combat this from healthy lifestyle choices above and some additional supplements including magnesium, zinc, and vitamin D 

Lifestyle Choices to Help Increases Testosterone Naturally:

1. Quality Sleep

Lack of sleep may lead to lower testosterone, due to increased stress. This may lead to an increased level of abdominal fat, which then leads to increase aromatize activity causes lower testosterone. Trying to sleep for about 6-8 hours may help to support optimal testosterone levels.

2. Physical Activity

Doing exercise for an average of 15-30 minutes daily may produce natural testosterone by improving body composition and reducing insulin resistance. Lean muscle helps to lower body fat, which in turn leads to less aromatize activity by fat cells. More over, increased energy, positive mood, and lowered stress levels will also play a positive role in healthy testosterone levels.

3. Weight Management through Diet

Food has been shown to be one of the best ways to improve body composition, fat loss, and mental health. All three of these may have a positive affect on healthy testosterone levels. Try to increase consumption of nutrient dense foods, including organic, local whole foods. 

Supplements to Help Increase Testosterone Naturally:

1.VitaminD

Vitamin D helps regulate testosterone levels. In a perfect world you would get enough Vitamin D through sunlight exposure. However in the winter months, or if using sunscreen during sun exposure, you may not be getting antiquate levels. In this case a supplement of Vitamin D can be a good alternative source.

In Canada and the United States, the Recommended Daily Allowance (RDA) for vitamin D intakes between 400 and 800 iu (International Units).

 2. Zinc

Zinc deficiency has been shown to directly impact healthy testosterone levels. Since some individuals may not get enough through dietary intake, or have deficiencies through increased activity levels*, a supplement may become a valuable source. 

*A person may lose zinc from perspiration (sweat) during physical activity, sauna use, or heat.

3. Magnesium

Optimal levels of magnesium have been shown to both directly and indirectly affect optimal levels of testosterone production. Although Magnesium should be able to obtained through dietary practices, it is possible that sufficient levels are not obtained. Eating dark leafy green vegetables are great dietary sources. Unfortunately, not everyone loves eating there greens. In this case and many others, a supplement of magnesium can be taken. There are many different forms on the market, however at Optimizenutrition.ca, we have well absorbed forms. 

Bottom Line to Increase Natural Testosterone Production

In order to increase testosterone naturally, follow get some sleep, get active, and eat healthy diet containing organic whole foods, especially your dark leafy greens. When in doubt, supplement your diet with Vitamin D, Zinc & Magnesium. 

Here at Optimizenutrition.ca are goal is to help increase your health and performance through providing education on nutrition, while providing the highest quality supplements available in Canada. 

References:

Kamal (n.d). How to increase testosterone naturally. Examine. Retrieved from: https://examine.com/nutrition/increase-testostero...