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5 Natural Testosterone Boosters for Energy, Sleep & More

Testosterone is a male sex hormone which plays important role to boost the muscles, burning of body fats, mood, sleep, sex drive or libido, energy and general well being along with quality of life. The hormone is produced in males at the time of puberty, but scientific evidence has proven that the level of testosterone in the body declines after the males hit the age of 30. As the level of testosterone decreases in the body, there are many health related risks such as cardio vascular diseases, type II diabetes, lower density of minerals in the body, impaired sexual functioning and less sex drive, reduction in muscle mass, obesity and lack of energy as far as physical performance is concerned.

# How to boost Testosterone level in the body:

There are several natural ways to boost up the level of testosterone in the body. Here are some of the important ways which can trigger the formation of this hormone:

  • Eating a well-balanced diet with plenty of fats.
  • Intake of multivitamins especially vitamin D and some minerals such as zinc
  • Multijoint movements in gyms.
  • Get adequate sleep. It is seen that men who sleep 7-8 hours per night have more testosterone as compared to those who just sleep for 4-5 hours.
  • Shorten the periods of nap or rest.

In females, ovaries produce little bit of testosterone which starts to decline after 20 years of age. As the level of testosterone decreases in the body, there is a negative balance between estrogen and testosterone which results in increased body fats, lower metabolic rates, less strength and less density of bones etc.

There are some ways which can boost up the level of testosterone naturally in the body, some of these ways are discussed below in details:

  • Eat more fat:

When fats are taken in diet in abundance, they act as critical players to optimize the level of testosterone. The experimental evidence has proven that intake of fat rich diet is a sure way to increase the level of testosterone in the body. The type of fat which you are eating is also important. You need to add plenty of mono-saturated fats in your diet such as, olive oils, avocados, peanut butter, almonds. Some quality saturated fats play important role to trigger the natural production of testosterone in the body, the sources of quality saturated fats are coconut oil, dark chocolate, cheese and red meat.

Testosterone is derived from cholesterol, if your diet is lacking cholesterol, you will be running short of this muscle building hormone. There is a direct relationship between intake of HDL cholesterol level and testosterone level in the body.

  • Eat more fat:

When fats are taken in diet in abundance, they act as critical players to optimize the level of testosterone. The experimental evidence has proven that intake of fat rich diet is a sure way to increase the level of testosterone in the body. The type of fat which you are eating is also important. You need to add plenty of mono-saturated fats in your diet such as, olive oils, avocados, peanut butter, almonds. Some quality saturated fats play important role to trigger the natural production of testosterone in the body, the sources of quality saturated fats are coconut oil, dark chocolate, cheese and red meat.

Testosterone is derived from cholesterol, if your diet is lacking cholesterol, you will be running short of this muscle building hormone. There is a direct relationship between intake of HDL cholesterol level and testosterone level in the body.

  • Take Testosterone boosting ingredients:

There are some ingredients which play important role in maintaining the optimum level of testosterone in the body. Adding these ingredients in your diet is always helpful to boost up the production of this hormone!

  • Fenugreek extracts are important. If you search for the top 5 testosterone supplements you will see all of them contain this extract as it has power to boost up the production of testosterone.
  • Testofen which is a standardized extract from fenugreek, it increases sex drive in men and boost up the formation of muscles.
  • Zinc is a vital mineral for testosterone production. Any deficiency of zinc in males can result in lower testosterone level and general well being is affected.
  • DAA which is an abbreviation of D-Aspartic Acid, it is an amino acid which is believed to trigger the formation of testosterone.
  • Vitamin D is important as well. When we sit under sun, fats stored underneath our skin are metabolized and converted into vitamin D. supplements of Vitamin D increase the level of testosterone in the body.
  • DIM wich is Diindolylmethane, it is an active ingredient of indole-3 carbinol formed on the metabolism of some vegetables such as cauliflower and broccoli.
  • Multijoint movements:

As we discussed above, the diet which we take plays important role on the level of testosterone in the body. it has been proven via research that high intensity weight training can stimulate the production of testosterone secretion in the body. On the other hand the selection of right tools of trade and right exercise is the key. The more muscle mass you stimulate, you will secrete the more testosterone in the body.

 

  • Say no to longer work outs:

One of the important aspects of fitness training programs that is supposed to have a direct impact on level of testosterone is the workout duration. If you are keeping engaged in long hours of exercising with long resting periods, too much of endurance exercises you will notice that testosterone level might take a hit.

Any workout which is more than one hour can result in the increase in level of cortisol in the body which ultimately lowers the production of testosterone. It has been demonstrated via research that between the sets, shorter resting periods such as 1-3 minutes can trigger acute hormonal response. For best results, avoid exercising for more than an hour.

  • Get adequate sleep:

Lack of good and adequate sleep can decline the level of testosterone in the body quite dramatically. As a result of this you might end up in reduced muscle growth. Good sleep and level of testosterone in the body are directly related to each other and it has been proven by medical science. A good sleeping pattern is needed, for example, a quality sleep of 7-8 hours is enough to keep the man calm and testosterone secretion at optimum level. It is however important to note that quality sleep includes long hours of sleeping not intermittent sleeping hours. Hence, take a nice sleep and get optimum testosterone level in the body so that you can enjoy good health and well being. Always remember that natural ways to boost up testosterone are more healthier as compared to the intake of supplements.

Author Bio:

Julie is a Professional health writer, experienced blogger, and a coach. She is a writer by day and a reader by night. She also loves to write about beauty, education, technology etc.

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