Now that the title has attracted the attention, let’s face the harsh truth of the century! it’s been always said that the testosterone levels peak at the age of 20 and start declining after age 30, but recent studies have clearly shown they start decreasing even early. Shocked? Don’t be. The lifestyle, eating habits, inadequate sleep and stresses are a few major reasons that lead to this early decline in testosterone.
Testosterone and its targeted organs
Testosterone is the male sex hormone that is considered the ‘epitome of manhood’ and although women do produce a small amount of this hormone, but it is predominantly produced in males and is responsible for many important functions with development of secondary sexual characteristics like beard, moustache etc.
Apart of that it plays a very important role in men’s health. Like:
- It helps to maintain muscle mass,
- Helps to maintain bone density,
- Responsible for sperm production, and hair growth.
❝ Although it’s been always said that the testosterone levels peak at the age of 20 years and star declining post 30 years, recent studies have suggested otherwise- they start decline early on. The lifestyle, eating habits, inadequate sleep and stresses are a few major reasons that lead to this early decline in testosterone. ❞
Testosterone normal range in males is 270-1070ng/dl with an average of 679 ng/dl, however when these levels go down one experiences certain signs such as decline in:
- Energy levels
- Confidence and memory
- Mental alertness
The question now is- How to increase the body testosterone levels? And answer is Testosterone boosters – these are the compounds which stimulate and increases the production of hormone testosterone in the body. These testosterone boosters can be natural or synthetic too. Although the supplement market has various synthetic testosterone boosters and many people are concerned about taking these products considering the safety and efficacy. Therefor its always better to choose the natural one.
❝ There are many natural testosterone boosters that are not just effective but also eliminates the any side effects of the synthetic ones! ❞
Some well-known testosterone boosters are:
Ashwagandha (Withania Somnifera)
It is an ancient Ayurvedic herb that has been used for centuries. It belongs to a class of ‘adaptogens’ and has a positive effect on balancing of hormones, reducing stress and maintenance of homeostasis in the body. It has known to have benefits such as:
- Increase in concentration and memory
- Increase in libido
- Lower stress levels
- Strengthens immune system
- Improves mood
- Has a calming effect on the brain that also helps improve sleep quality.
Usage: 250 mg twice a day
Selenium being a trace mineral is not given much though since very little is required on a daily basis but when we throw light on this, it shows the tremendous positive effect on production of testosterone. Brazil nuts has the highest amount of selenium. A number of studies has proven the selenium effectiveness in the treatment of low sperm count and testosterone level and as less as 4-5 Brazil nuts are sufficient to meet that requirement. Brazil nuts also has boron i.e approx. 7mg boron/100 gm of brazil that has also known to increase free testosterone and reduce free estrogen levels.
Usage : Adult- 40 microgram/day
Mucana pruriens (Cowhage)
This is a popular medicinal herb used in Ayurveda and has been extensively used as a treatment in Parkinson’s because of the high concentrations of L-dopa (precursor of dopamine). Dopamine has always been linked with improving testosterone levels in men
It works by:
- Elevating mood and libido
- Reducing stress
- Improves male ferility
Usage : Mucana pruriens seed extract- 500-1000 mg/day
Men with thyroid problem (hypogonadism) commonly have zinc deficiencies. Studies have shown that zinc plays an important part in regulating serum testosterone levels in healthy men.
Eating foods that are rich in this essential nutrient may help to boost testosterone level. Food rich in zinc includes oysters, red meat, poultry, beans, nuts, lobster, crabs, whole grains etc.
Usage : Adult men-12 mg/day.
Other natural Testosterone boosters include shilajeet, ginger, garlic, Korean ginseng, dried aprciots and Forskolin.
If you are a male and experiencing signs that signals to low testosterone or want to boost up the muscle synthesis process assess your lifestyle first.
Make sure to assess:
- Total daily Protein Intake - Eating adequate protein help maintain testosterone levels and help in fat loss, which is also associated with your testosterone level.
- Get enough sleep
- Do not reduce the essential fat and especially cholesterol from your diet since it is required for testosterone production.
- Meditation will help you dealing with stress
- Kick out the plain sugar out from your diet.
- Make sure you meet your daily requirement of macros as well as micros specially Vitamin D, zinc, selenium, and vitamin B6.
- At last, Natural testosterone boosters are definitely effective and worth a try!