According to the Mayo Clinic, the average male's testosterone level drops by one percent each year after the age of thirty. By the time you are 60 years old, your testosterone level has probably dropped about 30 percent. This drop may cause significant decreases in your sex drive, sperm count, muscle mass, bone density and red blood cell count. Aside from the controversial practice of testosterone replacement therapy, there are some natural ways you can try to boost your testosterone levels.
Things You'll Need
Take a daily zinc supplement containing no less than 11 mg of zinc per day; this is the dose recommended by the USDA for men over 50. Even a moderate zinc deficiency can cause your testosterone levels to plummet.
Lose weight. Cut the extra calories and saturated fat from your diet and get some more exercise, because testosterone levels are generally lower in men with weight problems. "It may be possible to alter testosterone level by lowering obesity," according to Dr. Elizabeth Barrett-Connor, who researches the effects of testosterone in older men.
Participate in daily resistance training. Lifting weights, doing push-ups, using nautilus machines and other forms of resistance training cause your body to release testosterone to help build muscle. Consult your doctor or a professional trainer to help you identify resistance exercises appropriate for your age and fitness level.
Before beginning a new exercise regimen, consult your doctor to make sure you are healthy enough for it.
Is This an Emergency?
- Mayo Clinic: Testosterone Therapy
- University of Washington: Zinc
- USDA Dietary Guidance: Elements
- University of California at San Diego: Older Men May Not Live As Long If They Have Low Testosterone
- Journal of Strength and Conditioning Research: A Brief Review: Testosterone and Resistance Exercise in Men