How to Boost Your Testosterone Naturally

What is Testosterone?

Testosterone is a male sex hormone that regulates libido and aids in producing sperm and red blood cells. It’s also vital in developing bone and muscle mass and strength. A small amount is also converted to oestradiol, a form of estrogen. 

Men produce less testosterone as they grow older, which results in less oestradiol production, too. It’s no surprise, then, that men suffering from testosterone deficiency also suffer from declining oestradiol levels.

Did you know that testosterone was first used as a clinical drug in 1937? Today, it’s widely prescribed to those incapable of naturally producing enough testosterone. 

During puberty, this hormone contributes to changes like the deepening of the voice, the appearance of body hair, and growth spurts. It’s also responsible for the development of the testes and penis. It contributes to muscle size, strength, and bone growth. It also affects men’s sex drive and sperm production. 

How Important is Testosterone?

Men have different testosterone levels. But how important is this hormone? Adolescent boys with low testosterone levels won't have proper masculinization. For instance, their genitals may not be as large as expected. Their voices may not deepen, and they'll have less facial and body hair. This hormone is also known to maintain a normal mood.

But did you know that testosterone also features in women? It's produced in the female ovaries and adrenal glands. It's an androgen or male sex hormone found in females, and it can affect ovarian function, sexual behavior and libido, and bone strength.

Further, ovaries usually work once there’s a balance between testosterone and estrogen. There’s a possibility that androgens like testosterone can also contribute to normal brain function.

Difference Between Total Testosterone and Free Testosterone

In men, testosterone is secreted from the testes into the bloodstream, where most of it binds to sex hormone-binding globulin or SHBG and albumin. Those that fail to attach to proteins become free testosterone or FT, which is more active. FT enters the cells, binds to receptors, and then causes changes in growth and metabolism. 

On the other hand, total testosterone (TT) refers to how much testosterone is present in the blood. It measures free and bound testosterone, making it consistently higher than FT. 

Most of the time, if there’s a suspected testosterone deficiency, the TT is measured first. If it’s lower than average, then an FT measurement is recommended. That’s because men who have regular TT may have low FT levels. 

What is a Normal Testosterone Level?

Testosterone levels vary from person to person, and they depend on different factors, too, making it difficult for health experts to determine the exact average level. However, a typical male's normal range should be around 10 to 35 nanomoles per liter or 300 to 1,000 nanograms per decilitre. 

On the other hand, a typical female should have a testosterone level of 0.5 to 2.4 nanomoles per litre or 15 to 70 nanograms per decilitre. However, note that average values may differ depending on the measurements and specimens used in the test.

Meanwhile, here are some factors that can affect normal testosterone levels:

• Cancer treatments like chemotherapy
• Hemochromatosis and other metabolic disorders
• Testicular health issues or trauma
• Age
• Alcohol abuse
• HIV or AIDS
• Chronic kidney failure
• Underlying medical conditions like obesity and uncontrolled type 2 diabetes
• Taking prescription medications like those used for treating hypertension, painkillers, and others that can decrease testosterone levels

How to Measure Your Testosterone Level?

You can now test your testosterone level without leaving the house. Take Vitall's Testosterone Home Test Kit or the Testosterone and Estrogen Home Test Kit for the most accessible and accurate finger-prick blood test. You can get your testosterone test UK results usually within 24 hours.

These test kits can be done at home. You can collect the blood sample yourself or select a home visit so an experienced nurse can collect your sample for you wherever you are. There’s also a Patient Reception in central London where trained staff can collect your sample in a comfortable and caring environment. 

Once Vitall has your blood sample, a UKAS-accredited laboratory will analyze it. The laboratory is trusted by NHS hospitals, clinics, and doctors, so you’re 100% assured of quality and accuracy. The tests are CE-marked, and all the processes involved meet and exceed the standards set by NIHR GCP. 

Your test results are confidential and delivered to you within 24 hours. 

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The Disadvantages of Too Much Testosterone

Too much testosterone can lead to serious health problems. Did you know that men with excess testosterone are likelier to develop aggressive and irritable behaviour? They suffer from euphoria, mood swings, delusions, and impaired judgment. 

They’re also prone to acne and oily skin, sleep apnea, and increased muscle mass. The worst part is they’ll have lower sperm count due to less sperm production and shrunken testes.

Men with high testosterone also have a higher risk of high blood pressure, heart attack, insomnia, prostate enlargement, and liver disease. Adolescents with high testosterone experience stunted growth, too.

On the other hand, women who have high testosterone levels have polycystic ovary syndrome or PCOS. It’s a common health problem affecting 6% to 10% of premenopausal women. It occurs when ovaries have multiple cysts.

Some symptoms are irregular menstruation, reduced fertility, baldness, or having excess or coarse hair on the extremities, face, and pubic area. Depression, anxiety, thickening and darkening of the skin, and weight gain are also known symptoms.

Meanwhile, women with high testosterone because of drug use or disease have a deeper voice and a decreased breast size.

The causes of high testosterone levels differ between men and women. For men, it results from adrenal or testicular tumours. These tumours, even if benign, can still increase testosterone levels the same way using steroids and abuse do. Left untreated, it can boost bad cholesterol levels and lead to heart-related diseases, including heart attack and stroke.

However, some men develop high testosterone due to genetic predisposition. They’re more prone to heart disease, blood clots, and other cardiovascular diseases. In this case, they must undergo regular testosterone tests to check for potential risks.

For women, polycystic ovary syndrome is a significant cause. However, hirsutism due to an imbalance in androgen hormones and congenital adrenal hyperplasia affecting the adrenal glands and production of hormones are also common culprits.

The Disadvantages of Too Little Testosterone

Testosterone deficiency is also common among men. As men age, their testosterone levels decrease gradually, around 1% to 2% annually. The testes begin to produce less testosterone because of the fewer signals from the pituitary gland. 

Also, the increased protein level known as sex hormone binding globulin or SHBG causes deficiency. All these factors reduce free testosterone in the body.

Here are some of the most common symptoms of testosterone deficiency in men:

• Loss of muscle mass
• Lesser body and facial hair
• Low sex drive
• Reduced sperm count
• Infertility
• Brittle bones
• Irritability and lack of concentration
• Depression

Meanwhile, women may also experience low testosterone. Possible causes include pituitary gland and adrenal gland diseases. It results in lower bone strength, low libido, and depression.

How to Increase Your Testosterone Levels Naturally

If you're suffering from testosterone deficiency, don't fret because there are many ways to boost your testosterone levels naturally. In extreme cases, doctors recommend getting testosterone replacement therapy or TRT to alleviate symptoms and improve quality of life. 

However, most people only require some simple lifestyle changes to keep their testosterone levels regular. Here are some easy steps to follow to boost your testosterone level naturally:

1. Exercise

Staying active is one of the best natural ways to improve testosterone levels. According to a study, physically active men have better semen parameters and hormone values. Further, they have a more anabolic hormonal environment, which results in healthier semen production. 

Include aerobic and high-intensity interval training in your exercise regime. They’ve been proven to boost basal testosterone, especially in older men, positively. Also, try resistance training like weightlifting for faster results. 

2. Fight obesity by losing weight

Being overweight is one of the causes of low testosterone levels. Before losing weight, check if your weight is ideal for your height. You can calculate your BMI to check if you need to lose weight. 

3. Get enough quality sleep

Your sleep patterns can affect your testosterone level. Quality sleep is just as important as exercise and diet. Though individuals have different ideal amounts of sleep, a 2011 study discovered that sleeping five hours a night reduces testosterone levels by 10% to 15%. 

Meanwhile, another study found that older men who sleep up to 9.9 hours have increased testosterone levels. However, excessive sleep has the opposite effect on the body. The best thing to do is sleep 7 to 8 hours daily for best results.

4. Reduce stress

Did you know that stress triggers cortisol levels, inhibiting testosterone production and decreasing its levels? Stress has been proven to cause numerous health issues, and lower testosterone level is one of them. Cortisol, known as the stress hormone, can quickly reduce testosterone. Further, it can also cause weight gain, which lowers testosterone.

The best thing to do is manage or reduce stress immediately. You can do this by staying active, getting enough sleep, and using stress-relieving techniques. 

You can try deep breathing exercises or meditation. Take time to connect with people who matter to you. Do some meditation or take a quiet walk or a hike to help clear your mind. Another effective way to avoid work stressors is to manage your time well by making a list, planning, and avoiding procrastination.

5. Make the right dietary changes

You are what you eat; yes, it can affect your testosterone level and other hormones. Eat enough balanced protein, healthy fats, and carbs to ensure an average level. A whole food-based diet is beneficial, too.

Another is to eat food rich in Vitamin D, such as oily fish like sardines, tuna, and salmon. Zinc is proven to improve testosterone levels naturally, too. If you are zinc-deficient, include oysters, crab, beef, baked beans, pork, and seeds in your diet. 

6. Watch your alcohol intake 

If you're guilty of heavy alcohol consumption, it's time to reduce your alcohol intake to improve your testosterone levels naturally. Consuming more than 14 units of alcohol a week can reduce testosterone levels because of its effect on your life. Alcohol abuse can lead to shrunken testicles, decreased sex drive, and impotence. 

7. Get some sun

Nothing is more natural than getting your daily dose of Vitamin D by being out in the sun. This micronutrient is critical in keeping normal testosterone levels. Regular sunlight exposure of at least 15 minutes every morning can prevent deficiency and boost your testosterone levels naturally.

8. Consider taking supplements

Taking supplements can also help in improving testosterone levels naturally. In addition to taking Vitamin D and Zinc supplements, many health care providers also recommend DHEA, a hormone known to help produce testosterone and other hormones needed by the body.

A person’s DHEA levels drop with age. According to a study of a group of older men, those who have taken DHEA supplements have significant positive effects on their body composition.

Taking magnesium supplements can also help keep testosterone levels normal if there’s a deficiency. Couple it with regular exercise and eating green leafy vegetables and whole grains, and you can see the results in a month.

It’s undeniable that maintaining a normal testosterone level plays a vital role in having a healthier life. Taking a testosterone kit UK can help you monitor your testosterone level. Though certain factors can cause this hormone to go up or down, there are also many ways to boost it naturally.