Testosterone is the primary male sex hormone and controls libido and erections in men.
Low testosterone leads to poor sex drive and erectile dysfunction.
The good news is that you can increase testosterone in your body naturally without opting for hormone replacement therapy.
Here are some simple and effective ways to boost testosterone naturally:
1. Increase Zinc Intake
When it comes to increasing testosterone in your body, nothing compares to zinc. It is important for producing testosterone in your body. Apart from increasing testosterone, zinc also helps increase sperm volume, quality and motility.
Zinc also inhibits enzyme aromatase from converting testosterone into estrogen. Foods that are excellent sources of zinc include oysters, lamb, spinach, pumpkin seeds, nuts, mushroom, liver etc. Try to include these in your diet.
2. Increase Your Magnesium Intake
Magnesium is another mineral that can help boost testosterone levels in your body. One of its most important features is that it can help improve your sleep quality. Better sleep tends to enhance testosterone production in your body.
It is important to keep in mind that lack of sleep increases stress which lowers testosterone in your body.
Some of the best sources of magnesium include pumpkin seeds, squash seeds, leafy green vegetables, raw chocolate, Brazil nuts etc. You must try to make them a part of your daily diet.
3. Selenium and Testosterone
Selenium is as good as zinc and magnesium as far as increasing testosterone is concerned. The sad part is that the quality of soil is so bad these days that it is hard to get enough of this mineral.
However, Brazil nuts are an abundant source of this mineral. Just 2 Brazil nuts a day can help you get the required amount of selenium in your diet to produce enough testosterone.
4. Strength Training
Strength training is yet another excellent way to enhance testosterone in your body. Men who workout regularly have higher testosterone levels. Thus, you must try to workout for at least 4-5 days a week.
Compound exercises are best for stimulating testosterone production in men. Some of the best examples include squats, lunges, deadlifts, chin ups, bench presses etc. Weighted squats are even better as compared to normal squats as far as increasing testosterone is concerned.
5. Vitamin D and Testosterone
Vitamin D is extremely important for testosterone production in your body. According to a study, Vitamin D3 supplementation increased free testosterone in subjects by an amazing 20% in a year.
Some of the best sources of Vitamin D include fish, cod liver oil, mushrooms, caviar, eggs and oysters.
6. Avoid Too Much Beer
I know you are going to find it hard to quit beer but the fact is that too much of beer can lower your testosterone levels.
Beer is rich in estrogenic hops that stimulate estrogen production in your body. Now, estrogen is the female hormone that lowers testosterone in your body. Thus, if you want to enhance your testosterone levels, it’s time to forget about having beer.
7. Try Natural Testosterone Supplements
In addition to the above, natural testosterone supplements can also help increase your T-levels effectively. Such supplements are hot among men since they are natural, safe and effective. They can help boost testosterone levels without negative side effects of hormone replacement therapy.
Some of the best testosterone supplements come with a powerful dose of zinc and other ingredients like tribulus terrestris, long jack, ginkgo biloba and a lot of other amino acids and minerals. Top of the line testosterone pills not only increase testosterone production in your body but also stimulate growth hormone production to help your body combat age effects too.