Testosterone is the primary male sex hormone in charge of masculine traits. Low testosterone, commonly known as hypogonadism or low T, occurs when the body does not create enough testosterone. This can result in a variety of symptoms such as diminished sex desire, erectile dysfunction, lower energy levels, depression, and other issues.
What is Low Testosterone?
Low testosterone affects around 2-6% of young males between the ages of 18 and 39. This number rises dramatically with age, with around 20% of men aged 60-79 and 50% of men over 80 having low testosterone levels. Low T is becoming more common, most likely as a result of the aging population as well as lifestyle variables such as obesity.
If left untreated, low testosterone can have a substantial impact on quality of life and have negative health consequences. There are, however, several natural methods that may help enhance testosterone levels without the need for synthetic hormone replacement therapy. Understanding symptoms and researching treatment options is critical for males suffering from this ailment
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Symptoms of Low Testosterone
In males, low testosterone, commonly known as hypogonadism, can induce a variety of distressing symptoms. These are some examples:
Low libido
Low T is frequently associated with lower sex desire and fewer spontaneous erections. Men may lose interest in sex or struggle to obtain or maintain an erection.
Problems obtaining or keeping an erection might be one of the earliest indicators of low testosterone. However, erectile dysfunction can be caused by a variety of factors, including low T.
Fatigue
Low energy levels, quickly fatigued, and decreased endurance during physical exercise can all be symptoms of low testosterone. Fatigue and a lack of drive are very prevalent complaints.
Depression
Men with hypogonadism frequently suffer from depression. They might be depressed, irritated, or apathetic. Depression may have a detrimental influence on relationships and one’s overall quality of life.
Muscular mass loss
Testosterone is essential for creating and maintaining muscular mass. Low T results in muscle atrophy, decreased strength, and a decrease in athletic performance.
It is critical to detect the signs of low testosterone levels early on and determine the cause through medical tests to choose the best therapy. If low T is not addressed, the symptoms might increase with time.
Natural Remedies to Increase Low Testosterone
Lifestyle Changes
Regular exercise and keeping a healthy weight can help men increase their testosterone levels. Consider the following lifestyle changes:
Exercise
Squats, deadlifts, bench presses, and rows are examples of compound exercises. These activate big muscular groups, which aids in the release of testosterone.
Include HIIT (high-intensity interval exercise). HIIT aids in the burning of visceral fat, which converts testosterone to estrogen. Lowering fat involves increasing T levels.
Perform total-body resistance exercises. When opposed to exercising only one muscle group, this tells the body to make more testosterone.
Get at least 150 minutes of moderate activity every week, or 75 minutes of strenuous exercise. Meeting exercise requirements might boost testosterone levels.
Weight Loss
Losing weight, especially if you are obese, might boost testosterone levels. Excess fat causes a drop in T.
According to a study published in the European Journal of Endocrinology, decreasing weight can help enhance testosterone. These findings do not need a crash diet. A balanced diet and regular exercise are the most effective ways to acquire and maintain a healthy weight.
To achieve and maintain a healthy BMI, stick to a low-calorie diet. For further information, see a doctor or a nutritionist.
For fat loss, prioritize weight training over cardio. Lifting weights increases testosterone, which aids with fat loss.
Stress Reduction
Chronic stress spikes cortisol levels, which restrict testosterone production.
Stress and elevated cortisol levels can also increase food consumption, weight gain, and the buildup of dangerous body fat around your organs. These alterations may have a deleterious impact on testosterone levels.
Relaxation practices can help you manage stress.
Meditation, yoga, deep breathing, and visualization are all good options. Stress reduction can aid in the normalization of T levels.
Get adequate rest. Not receiving 7-9 hours of sleep every night might have a bad influence on testosterone.
Relax by engaging in hobbies, socializing, or leisure activities. This reduces stress hormones.
Diet
A diet high in healthy fats and key nutrients may help increase testosterone levels naturally. Here are some dietary recommendations:
Healthy Fats
Increase your intake of monounsaturated and saturated fats by eating more avocados, olive oil, eggs, red meat, salmon, and coconut oil. It has been demonstrated that healthy fats stimulate testosterone production.
Polyunsaturated fats such as soybean, maize, and cottonseed oils, which might reduce testosterone, should be avoided.
Get enough omega-3 fatty acids by eating fish, chia seeds, and walnuts. Omega-3 fatty acids aid in hormone regulation.
Vitamin D
Get enough vitamin D via the sun, fatty fish, and supplements. Low testosterone is linked to vitamin D insufficiency.
Aim for a daily vitamin D intake of roughly 3000 IU. Consult your doctor for the proper dose.
Zinc
Oysters, steak, chickpeas, yogurt, cashews, liver, and spinach are zinc-rich meals.
Low testosterone levels might be caused by a zinc shortage. Zinc intake of 30-45 mg per day is advised.
Including these testosterone-boosting items in your diet may help you naturally enhance your levels. Consult a doctor, however, to identify the best dietary adjustments for your requirements.
Herbal Supplements
For millennia, diverse civilizations have employed herbs and other botanicals to boost healthy testosterone levels in males. Several herbal supplements may help raise low testosterone levels, either by raising testosterone directly or by supporting the body’s testosterone-producing processes.
Tongkat Ali
Another herbal medication utilized traditionally in Malaysia and Southeast Asia is Eurycoma longifolia, sometimes known as Tongkat Ali. Tongkat Ali, like Tribulus, has chemicals that may activate LH to enhance testosterone. According to several studies, Tongkat Ali may help with stress and age-related testosterone loss.
A 2013 research also discovered that supplementing with Malaysian ginseng increased blood testosterone levels in individuals with hypogonadism. According to a 2014 study, Malaysian ginseng increased total and free testosterone levels as well as muscular strength in both men and women.
Tongkat ali is typically taken in doses of 200-300 mg per day of a 100:1 concentrated extract. Tongkat ali may produce agitation, anxiety, or a rise in heart rate at large dosages. Before consuming Tongkat Ali, those on drugs or with medical issues should obtain expert advice.
Ashwagandha
Ashwagandha (Withania somnifera) is a common ingredient in Ayurvedic and Indian herbal therapy. Cortisol, a hormone generated by the adrenal gland in reaction to stress, has been proven to be reduced by ashwagandha. Because cortisol can inhibit testosterone synthesis, ashwagandha may indirectly aid in enhancing testosterone levels by reducing cortisol.
A 2019 research included 60 people who were given ashwagandha. In men given ashwagandha, testosterone levels increased significantly compared to baseline. This rise, however, was not statistically significant when compared to those who received a placebo.
The normal ashwagandha dose is 300-500 mg twice daily of a standardized extract. Ashwagandha is usually considered safe and tolerable. Ashwagandha should be avoided by those on thyroid medication since it may raise thyroid hormone levels in certain persons.
Other Natural Remedies
Good Sleep
The body can manufacture more testosterone if it gets 7-9 hours of sleep every night. During sleep, the pituitary gland secretes chemicals that signal testosterone synthesis. Sleep deprivation can reduce testosterone levels.
Make an effort to stick to a regular sleeping routine. Limit your exposure to blue light from screens before going to bed. Make your sleeping environment cold, dark, and quiet. Caffeine use should be reduced in the late afternoon and evening.
Adequate deep sleep promotes healthy testosterone levels, muscular repair, energy, and attention. Prioritizing sleep is a key lifestyle component for testosterone maintenance.
Testosterone Therapy
According to an older study published in Nature Reviews Endocrinology, there is no evidence that testosterone treatment or commercially available testosterone supplements can benefit men with age-related testosterone issues.
When the body is unable to manufacture testosterone on its own, testosterone treatment may be beneficial.
Because testosterone treatment is not for everyone, the best approach to boost testosterone levels naturally is to exercise.
Anyone worried about their testosterone levels should consult their doctor, not just for a testosterone test, but also to discuss lifestyle modifications and whether testosterone treatment or supplements may be beneficial.
Conclusion
Overall, several natural remedies may help boost testosterone levels in males with low testosterone. A thorough, holistic strategy is likely the most beneficial.
Making lifestyle adjustments like exercising, eating a portion of good food, decreasing stress, and getting adequate sleep are all part of this. When taken correctly, herbal supplements such as ashwagandha, fenugreek, and tongkat ali may give further benefit.
It is advisable to consult with a qualified healthcare physician to evaluate whether low testosterone is causing symptoms, identify any underlying reasons, and develop a personalized treatment strategy. Natural treatments can be beneficial for certain men, but they should not be used in place of medical therapy if it is genuinely necessary.
The most crucial aspect is to treat the underlying reasons for low testosterone. Making long-term, healthy lifestyle adjustments while monitoring labs gives you the best chance of naturally rising levels and alleviating any troubling symptoms. Various therapies may offer a holistic strategy for increasing testosterone and vitality with reasonable expectations and patience.
Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.
During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.
