Testosterone levels naturally decline with age and can lead to fatigue, reduced libido, weight gain, reduced muscle mass, restless sleep and an increased risk of osteoporosis and cardiovascular disease. In men, slight decreases in testosterone can start around the age of 40.
Step 1
Get seven to eight hours of sleep each night. Darken the bedroom as much as possible for improved sleep quality.
Step 2
Take a ZMA supplement that contains 30 mg of zinc, 450 mg of magnesium and 11 mg vitamin B6 each night before bed.
Step 3
Eat foods that contain omega-3 fatty acids such as salmon, nuts and seeds each day. Consume 20 percent to 30 percent of your total daily calories from these healthy dietary fats.
Step 4
Incorporate weight training into your routine two to six days per week. Perform six to eight repetitions of each exercise and three to five sets per exercise. Focus on weight training that works multiple muscles of the upper and lower body such as squats and bench presses.
Step 5
Take 250 mg to 750 mg of the herb Tribulus terrestris extract two to three times each day.
Tips and Warnings
- Consult your physician before increasing dietary fats and starting an exercise program if you have cardiovascular disease.
- Consume dietary supplements as directed on the label and consult your physician prior to adding supplements to your daily regimen.
Things You'll Need
- ZMA
- Salmon
- Nuts
- Free weights
- Tribulus terrestris extract
References
- Safe Menopause Solutions: What is Low Testosterone and What are the Low Testosterone Symptoms in Men?
- NowLoss.com: 13 Ways to Naturally Increase Your Testosterone
- SeekWellness.com: Age-related Changes to Testosterone Level
- Tribulus: A Proven Anti-aging Herb to Support Male Sexual Function and Testosterone Production
