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Testosterone is a hormone that is secreted in both men and women. It is responsible for sex drive, as well as protein processing for muscle mass development and strength. Testosterone declines with age, illness and poor nutrition in both genders, though this change may be more marked in men. Synthetic hormone replacement therapy can cause adverse side effects. A natural way to raise the body’s testosterone levels safely include supplementing the diet with specific nutrients and physical exercise.
How to Raise Testosterone in Males, Step 1
Take a B-complex vitamin supplement that includes folic acid, vitamin B5, vitamin B6 and vitamin B12 to increase testosterone production. These nutrients are important in protein and fat metabolism for the manufacture of this hormone. Eat foods that contain these vitamins, including avocados, eggs, fish and wheat germ.
How to Raise Testosterone in Males, Step 2
Increase the mineral zinc in your diet to raise testosterone levels and sperm production in the body. Take a daily zinc supplement according to the dosage on the label. Eat foods like shellfish, prawns and oysters that are high in this mineral.
How to Raise Testosterone in Males, Step 3
Take a 500 mg of fish oil once or twice every day, as recommended by your doctor. Fish oil contains omega 3 fatty acids and other nutrients which help to decrease sex hormone binding globulin, or SHBG. SHBG is a protein that captures or binds to testosterone in the blood, lowering availability of the hormone.
How to Raise Testosterone in Males, Step 4
Get regular strenuous exercise, such as resistance training, weight lifting and endurance running to increase testosterone levels. Decreasing excess body fat helps to decrease estrogen and raise testosterone production in men. As little as 20 minutes of physical activity, four times a week can improve hormone production.
How to Raise Testosterone in Males, Step 5
Eat foods that increase testosterone production. These include eggs, tomatoes, red peppers, cruciferous vegetables, alfalfa sprouts, apples and pineapples.
How to Raise Testosterone in Males, Step 6
Reduce saturated fat, sugary and processed foods from your diet. These foods reduce testosterone levels in the body, leading to low libido, loss of muscle mass and other effects.
How to Raise Testosterone in Males, Warnings
Lower than normal levels of testosterone production may be an indication of a disorder. If levels of this male hormone do not improve with natural methods, a blood test by your doctor can help determine whether there is an underlying cause.
Additionally, fish oil and other supplements may not be beneficial in all cases.
How to Raise Testosterone in Males, Tips
Ensure that you get adequate restful sleep each night. Sleeping less than the recommended 6 to 8 hours per night increases stress hormones, which lowers testosterone production. Additionally, learn to manage stress levels in healthy ways to naturally increase testosterone. Hormone replacement therapy may be required for some men with low testosterone levels. Consult your physician about treatment options.
Things You’ll Need
B-complex vitamin supplement
Fish oil supplement
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