Top 25 Simple Methods to Increase Testosterone Levels in Men

Testosterone is the main hormone of the male body. It is responsible for physical strength, sexual health, musculoskeletal health and emotions. How to increase testosterone in men is of interest to every second representative of the stronger sex. This is not surprising - after 35-40 years (and sometimes even earlier), the androgen level begins to decrease, which primarily affects health and sexual function (libido, erection, fertility). There are simple and safe hormone boosting methods that every man can use.

24 natural ways to increase testosterone levels in men

There are "+" and "-" under each section of the list.

If you have experience in using one method or another, make your choice, as a result, at the end of the article, a full-fledged rating is formed, which is updated in real time.

Normalization of the diet: foods that are useful and harmful for the male hormone

The menu in terms of calories and the ratio of essential nutrients should correspond to the needs of the body. People who lead a lifestyle of average activity need 2500-2800 kcal daily, and after 55 years the figure drops to 2000-2200 kcal.

To synthesize testosterone, the diet should be enriched with some vegetables (tomatoes, celery, onions), fatty fish, avocado and pineapple. For the male androgen, aromatic products are also useful - garlic, ginger, herbs, cinnamon, turmeric, parsley. Fatty meat, sour cream and cream, contrary to the opinion about harm, on the contrary, will be useful.

But bananas are a very controversial product, they contain a lot of fructose. Fructose causes the production of insulin, and insulin with a persistent increase, especially in obese and overweight people, works against growth hormone, which is important for muscles and the same testosterone. Therefore, it is a common misconception that banana is good for dough.

Animal fats should account for 40%, vegetable fats - 60%. It's all about the number and existing disorders with the gastrointestinal tract and cholesterol metabolism. If there are no problems, then we eat without fear. Man needs fat! Our brain consists of it, nerves are shrouded in it, and cholesterol is the basis from which sex hormones and steroids are formed. Frying, smoking is harmful. Hydrogenated fats are even more harmful. In order not to burden the liver, frying in butter or coconut oil is allowed. But it is undesirable to fry on sunflower or olive oil (since these fats are susceptible to oxidation).

Salt tops the list of dangerous foods. It has been proven that high sodium levels in the blood inhibit the function of the testicles. Dishes rich in harmful lipids are excluded from the diet, including fast food (the biggest harm) and canned food. It is necessary to limit the consumption of smoked meats, baked goods, soda, sweets.

Drinking regime

The body is almost 75% water, therefore, with its deficiency, all physiological functions are disrupted, including the formation of testosterone. According to the WHO, it reduces the severity of the metabolic syndrome, an adult needs to drink 30 ml of liquid per kg of body weight per day. By simple calculations, each man determines an individual rate for himself.

Please note that 70-80% of the total amount should be pure non-carbonated water. There should not be any sweet commercial juices with preservatives and other chemical drinks on a man's menu. The rest of the liquid is tea / coffee, natural freshly squeezed juices, first courses.

Physical strength in the gym

Exercise is the most effective way to quickly increase testosterone levels in men. Multifunctional workouts work best when there is a load on several joints and muscle groups at once. Useful exercises for deadlift, bench press in a standing and lying position, squats with a barbell.

It is necessary to gradually increase the duration of the workout and working weight, but not to allow excessive muscle tension. Going to the gym 2-3 times a week is enough, since overtraining negatively affects the level of the male hormone (due to excessive production of cortisol).

Exercises you can do at home

High-intensity interval training (HIIT) has proven to be good for raising androgen. They are short-term loads, performed at maximum capacity, alternating with short rest intervals.

According to the HIIT method, you can do any kind of exercise (push-ups, jumping, lifting dumbbells).

Men should avoid long-term grueling cardio workouts. On the contrary, they decrease the amount of testosterone in the body. Such loads are a stress factor that triggers a series of unfavorable changes in the hormonal background, leading to disruptions.

Quitting (minimizing) smoking and alcohol

Cigarettes have a double negative effect on the masculinity hormone.Firstly, tobacco is a powerful carcinogen ("hits" the bladder and kidneys), which in turn inhibits the reproductive system. Secondly, nicotine, by stimulating norepinephrine receptors, constricts blood vessels, impairs blood circulation, and testosterone production and recovery slow down. To maintain men's health, it is better to quit smoking.

The liver is the main organ that is responsible for hormonal metabolism, so if it is damaged by ethanol, the androgen level will decrease (the amount of aromatase, an enzyme that converts testosterone into extrogenes, increases). It is better for a man to stop drinking alcohol or reduce its amount as much as possible. Beer is especially dangerous for sexual health - it contains natural phytoestrogens that reduce testosterone levels.

Regular Sex Life

It has been proven that orgasm is accompanied by the release of a number of biochemically active substances into the bloodstream, which contribute to the correct functioning of the reproductive system. If a man often receives sexual satisfaction, natural stimulation of the testes occurs, and testosterone is produced more actively.

Regular sex is especially important for people over 40. The concept of frequency when describing intimacy is very subjective, so urologists have established an average rate - sexual intercourse at least 2 times a week. This helps to keep the sex glands in good shape and gives the man a charge of pleasure, which has a beneficial effect on the hormonal background.

Sleep

The main part of the hormone is produced during a night's rest. This is proved by the results of a medical study: in people who slept less than 5 hours for 7 days, the amount of androgen dropped by 15-25% (under the same conditions).

The optimal amount of sleep for an adult is 7-8 hours. Falling asleep time is very important, since proper rest should begin no later than 10-11 pm. Doctors recommend tightly shading the windows and removing light sources from the bedroom.

Melatonin, which is responsible for the quality of sleep, is produced poorly if the night light is on in the room or the smartphone screen is lit.

Testicular Massage

In order for the testes to work actively, they must have a good blood supply. Indirect massage occurs when cycling, swimming, and just when actively walking. There are also special exercises to increase the hormone.

Massage movements should be carried out at least three times a week, and preferably daily. The procedure begins with light stroking of the skin of the scrotum, and then proceeds to more active kneading, gentle squeezing of the testicles, gentle tapping with your fingers.

During the 5-minute massage, the scrotum should sag and the testicles should slightly increase in volume due to the increased blood flow. Frequency - 1-2 times a week (it is better if the massage is performed by a partner).

IMPORTANT: testicular massage cannot be used as a treatment method and the only way to increase testosterone. In order not to aggravate the situation, you should first do an ultrasound of the scrotum (to exclude oncology).

Elimination of stress and depression

With chronic mental overstrain or a prolonged conflict situation in a man's body, the production of cortisol is activated (by the adrenal cortex). This hormone is one of the direct testosterone antagonists. It dramatically reduces the amount of male androgen, impairs the functioning of the gonads and undermines sexual health.

It is clear that it will hardly be possible to completely get rid of stress. To make it easier to deal with stressful situations, men are recommended techniques of meditation, breathing exercises, which give calmness and tranquility. It is advisable to less flip through the news feed on the Internet, where they rarely write something positive, and spend the free time on a pleasant walk.

Supplements

Dietary supplements are a great way to raise testosterone in men in a short time. They contain complexes of active herbs (Tribulus creeping, Fadogia, St. John's wort, Field yarrow, Leuzea) and vitamins that have a positive effect on the reproductive system and activate the hormonal activity of testicular cells.

Natural supplements have complex effects on sexual health. Means such as Ecdysterone, Potentialex, Rexatal - not only increase androgen, but also increase desire, provide persistent erection, increase the endurance of a man during intercourse.

Official medicine has not studied the effectiveness of dietary supplements until the end, if a man subjectively feels an improvement in health and libido, then OK. The main thing is that when choosing a supplement, you need to look at the absence of side effects, and also so that in the end there are no wrong expectations from the dietary supplement itself.

Most dietary supplements do not contain harmful synthetic components, they are safe for men of any age, regardless of the presence of chronic diseases.They have a soft and physiological effect on the body, normalize hormonal levels and return the man's confidence in his abilities.

Dispensed without a medical prescription, but this does not exclude the need for prior consultation with a specialist (andrologist or urologist).

Sports nutrition

Standard protein shakes, fortified with vitamins and minerals, are useful for increasing male androgen levels. They supply the body with the building material that is needed for the formation of new chemical compounds, including hormones. Supplements are only recommended for physically active men.

A special group of sports nutrition is on sale - testosterone boosters. These are herbal formulations that stimulate the activity of the testes. Supplements accelerate the set of muscle mass, improve athletic performance, increase libido and potency. They do not contain hormones, therefore they are safe for a healthy body.

In case of health problems, I do not recommend buying sports food on your own (some drugs are contraindicated for problems with the gastrointestinal tract, kidneys, liver). Please consult a dietitian or sports physician beforehand.

Vitamins and Minerals

A fairly useful substance for men is vitamin D3 (cholecalciferol). It affects not only the state of the skeletal system, but also regulates the hormonal activity of the adrenal glands, gonads, testicles.

In addition to D3, a man needs the following nutrients:

• alpha-tocopherol (E) - an essential vitamin that protects the androgen molecule from decay, improves sperm quality and increases the likelihood of conceiving a healthy child (found in nuts, avocados, spinach);
• ascorbic acid (C) is a powerful antioxidant directly involved in the synthesis of testosterone (present in foods such as lemon, ginger, kiwi, citrus fruits, herbs, cabbage);
• folic acid (B9) - stimulates the formation of hormonal substances in the brain that regulate the activity of the testicles (found in nuts, beans, lentils, seeds, black and red caviar);
• other B vitamins - they have a positive effect on the functioning of the nervous system, improve the neurohumoral regulation of androgen production (present in the composition of foods: liver, fish, poultry, pumpkin, dried fruits, mushrooms).

Don't forget about minerals. For a man's body, zinc and selenium are important, which are involved in the formation of androgen. Magnesium will help keep you calm during stress, so foods with magnesium should also be present in the diet.

IMPORTANT: the necessary vitamins and minerals can also be obtained from special complexes sold in a pharmacy, but only after being prescribed by a specialist at a full-time appointment.

Folk remedies

Natural ways are ideal for those who don't want to spend money on purchased supplements or don't trust them. Alternative medicine has proven methods to increase testosterone.

3 most popular recipes:

Avoiding masturbation (masturbation) when watching adult movies

Doctors have found that too frequent self-satisfaction reduces the amount of testosterone in the body. Masturbation is not a physiological way to achieve orgasm and does not bring intense pleasure on a subconscious level. Especially when it is done for films for adults and on an ongoing basis, even if there is a second half.

Such masturbation negatively affects not only androgen, but also sexual desire and potency. However, there are also exceptions. If we talk about abstinence, it is better to masturbate sometimes: discharge is preferable to overvoltage (if necessary). Just don't do it too often.

If possible, have sex with a partner.

Development of masculinity

Scientists have not come to the conclusion that it is primary: disorders in the psycho-emotional sphere, leading to a decrease in the level of androgen, or a lack of male hormone, which affects mood and character.

Undoubtedly, the psychological attitude is very important for the health of a man. Experts advise to develop masculinity, willpower, perseverance and other traits inherent in a self-confident person.

Testosterone production is regulated by complex neuro-hormonal mechanisms, so improved mood and an active life position have a positive effect on androgen levels.

Rest and good mood

A positive attitude in life is an essential component of health in general and sexual well-being in particular. With rest and positive emotions in the brain, the synthesis of serotonin, dopamine and other biochemical compounds that affect the state of the genital area increases.

If a man is constantly in a good mood, the endocrine glands work harmoniously, the formation of the hormone in the testicles is actively taking place.Doctors recommend rationally allocating time during the day, be sure to allocate a few hours for hobbies and rest (in addition to sleeping).

Fighting "female body fat"

Accumulation of fat on the thighs and abdomen, in addition to an aesthetic defect, is a danger to a man's health. They are "testosterone traps" - lipid cells take the hormone from the blood and turn it into an inactive form. The more body fat, the more the level of androgen decreases.

Losing weight is a natural way to boost testosterone and improve your health. Excess weight affects not only sexual function, but also the work of the heart, blood vessels, and pancreas. Men after 55 years of age should especially carefully monitor their body weight, since at this age the risk of heart disease is very high.

First of all, you need to give up fast carbohydrates, too frequent snacks. It is better to focus on fats (healthy), proteins, long carbohydrates, greens, and cellulose. Fruit is seasonal. Fruit contains fructose. It is metabolized only by the liver, unlike glucose. Therefore, if the liver is sick, the likelihood of carbohydrate disorders increases.

Sunbathing is the key to good vitamin D

Ultraviolet rays promote the production of a precursor of vitamin D3, which is needed for the reproductive system to function. This refers to natural sunlight. Tanning in a solarium will not bring any health benefits.

This does not mean that you need to lie on the beach under the scorching sun all day. Enough 15-20 minutes half sun a day. In summer, a person receives a sufficient dose of ultraviolet radiation during long walks in the street in light clothes.

It is important to know when to stop, too much sun can lead to health problems: in particular, for men, deterioration of sperm quality is actual. To prevent this from happening, after sunburn, I recommend eating foods rich in vitamins C and E.

A few words about coffee

Abuse of coffee and strong tea increases cortisol and decreases testosterone levels. This effect is observed if you drink more than 4-5 cups a day. Do not forget about energy drinks: they contain a "horse dose" of caffeine, so they cannot be used.

You shouldn't give up coffee altogether. Studies in Brazil have shown that one cup of aromatic drink a day helps to maintain body tone and has a beneficial effect on male sexual activity. The main thing is not to abuse it. Coffee is not harmful!

If a man feels good with him, then let him drink. If drinking coffee leads to any problems, for example, the frequency of urination, then we minimize it.

Bath

The temperature in the male testicles is normally a couple of degrees lower than in the whole body. Testicular cells are accustomed to working in this mode, they actively produce sperm and male androgen. With prolonged exposure to overheating of the testicular zone, testosterone synthesis decreases. But this does not mean that you need to give up the bath.

Bath is a wonderful detox at the skin level. The bath is a health improvement. But working as a bath attendant is bad. An hour-long trip to the bathhouse or sauna once a month or less often will not bring harm, rather it will be beneficial (in the absence of diseases). It is important to avoid constant (regular) overheating of the testicle, which can really negatively affect testosterone production.

Support sexual tone

The production of androgen is influenced not only by the regularity of sexual activity, but also by its quality. This is especially true for men after 45-50 years old. Monotony in intimate relationships quickly becomes boring, leading to loss of tone and decreased libido.

To increase testosterone, experts recommend bringing something new to sex: postures, additional devices, unusual places. It helps a man stay toned, feel young, energetic and full of desire.

Leaving your comfort zone

When a man does something new and different, it is positive stress that stimulates the production of adrenaline. The hormone activates the work of all organs and systems, briefly increases testosterone levels.

Expanding your comfort zone increases the likelihood of achieving success in business and personal life, which will improve a man's mood and lead to an increase in androgen (of course, with an integrated approach).

Success in society, authority among family and friends

Testosterone is tacitly called the "winning hormone". Successful men who do what they love, reach heights at work, in sports, in hobbies, are much less likely to suffer from androgen deficiency.

A strong family, recognition and respect of friends, who form psychological comfort, are important. Here, a positive attitude plays a role, which makes the body work harmoniously, enhances the activity of the endocrine glands.

Timely prevention of male diseases

If prostatitis, prostate adenoma and other delicate problems occur, the amount of testosterone in a man's body drops rapidly. The most important step in prevention is regular visits to your urologist during routine check-ups.

Often men try to avoid this doctor, but in vain. A timely diagnosis is half the success of treatment.

To prevent the development of urological diseases, you need to follow the same steps as for raising androgen. Proper nutrition, dosed physical activity, psychological comfort and regular sex are the basis of men's health and longevity.

Prescription medications include various injections that quickly saturate the body with androgen. Pharmacy products with the hormone are produced under the following trade names (THEIR SELF ADMISSION IS CONTRAINDICATED):

• Nebido;
• Andriol;
• Testosterone propionate;
• Tamoxifen;
• Androgel.

Medicines can only be prescribed by a doctor: increased (especially artificially, as in the case of the mentioned medicines) testosterone in men is as bad for health as an insufficient level of the hormone.

There are many over-the-counter drugs available over the counter at the pharmacy. They do not contain a hormone in the composition, but act as stimulators of androgen synthesis.

• Effex Tribulus;
• Yohimbine.

IMPORTANT: for some reason, many believe that sildenafil (included in some drugs - type 5 phosphodiesterase inhibitors, including the main active ingredient of Viagra) promotes the production of testosterone, this is not the case, the mechanism of action of the component is aimed at improving blood circulation in organs of the small pelvis (and short-term), on libido, as well as on androgen, it has no effect.