Testosterone is an important hormone that is made is made in both males and females. For males this process takes place in the testes and females produce it in the ovaries as well as both sexes producing a very small portion of testosterone in the outer layer of the adrenal gland. As people age, the amount of testosterone made naturally within the body begins to decrease, which can lead to a series of problems such as loss of muscle mass, loss of bone mass, loss of hair and increased heart and artery diseases. Raising your testosterone levels can be done in a myriad of ways.
Diet
Eating foods high in zinc will help to raise testosterone production, according to the Department of Internal Medicine at Wayne State University School of Medicine. Some foods that are high in zinc are oysters, salmon, nuts, beans and milk products. Eating foods that are high in healthy fats such as monounsaturated and omega-3 fats can also help to boost testosterone. Avocados, olives and natural peanut butter are examples of foods high in healthy fats. Eating foods that are high in fiber can also decrease estrogen production.
Supplements
Supplementing your diet with zinc will help to turn estrogen production into testosterone production. Supplement your diet with 1,000mg to 1,500mg of vitamin C per day. According to a report in the Dec. 15, 1975, edition of "Clinica Chimica Acta," vitamin C lowers the level of cortisol, a substance that inhibits testosterone production. Vitamins A, B and E are also all very important in the production of testosterone.
Workouts
Compound exercises, ones that work multiple muscle groups at once, can help to boost testosterone levels. Performing high-weight, minimal rep exercises help to release larger amounts of testosterone into your system, according to a report in the October 1990 "Journal of Applied Physiology."
Sleep
The relationship between sleep and testosterone levels is very important. Lower testosterone levels can hurt your sleep patterns, according to an article in the July 2008 "Journal of Clinical Endocrinology and Metabolism." In the article, it is recommended that you create a tranquil space, keep a routine and take time to unwind before going to bed to increase your chances for better sleep.
What to Avoid
High body fat levels are associated with higher estrogen levels. Armatose, an enzyme in body fat, converts testosterone into estrogen. When dieting for body fat loss, do not cut too many calories, otherwise your body can enter survival mode, which limits testosterone production. According to the National Institute of Environmental Health Sciences, synthetic estrogens lower your testosterone levels. To avoid synthetic estrogens, eat organic foods. Stress is one of the largest things to avoid when attempting to boost testosterone levels. Stress releases cortisol into your system.
References
- NCBI: Zinc status and serum testosterone levels of healthy adults.
- National Bibliographic Information on Dietary Supplements: Effects of Cortisol on Testosterone Production on Immature Pig Leydig Cells
- National Institute of Environmental Health Sciences: Inhibition of Testosterone Production by the Environmental Estrogen Bisphenol A is Associated with Decreased Luteinizing Hormone Secretion and Decreased Steroidogenic Enzyme Gene Expression in Leydig Cells
- Clinica Chimica Acta: Inhibitory effect of ascorbic acid (vitamin C) on cortisol secretion following adrenal stimulation in children.
- Kraemer, W.J., L. Marchitelli, S.E. Gordon, E.Harman, J.E. Dziados, R.Mello, P.Frykman, D. McCurry, and S.J. Fleck. Hormonal and growth factor responses to heavy resistance exercise protocols. J.Appl.Physiol. 69:1442-1450. 1990
- J Clin Endocrinol Metab. 2008 July; 93(7): 2602--2609.: The Association of Testosterone Levels with Overall Sleep Quality, Sleep Architecture, and Sleep-Disordered Breathing
