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HOW TO INCREASE YOUR TESTOSTERONE NATURALLY IF IT IS ALREADY LOW

Priyank Raghuvanshi
Priyank Raghuvanshi
In both sexes lower testosterone can influence muscle mass, depression levels, cognitive function, mood, puberty development, bone mineral density. 

https://www.ncbi.nlm.nih.gov/pubmed/26129722

https://www.ncbi.nlm.nih.gov/pubmed/22325700

Yes, it is possible to increase your testosterone naturally and the following 5 factors play a crucial role in doing this.

1. Sleep - While sleep is an important factor when it comes to achieving good health, sleep deprivation also
was shown to lower testosterone in men. In one of the studies, it was found that when the subjects decreased there sleep
hours from 8 hours 55 mins to 4 hours 48 mins then the testosterone levels were decreased by 10 to 15%.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/

2. Resistance Training  - One of the many benefits of doing resistance training is an increase in testosterone levels which is beneficial for the overall body composition in the long run. The increase in testosterone helps with the increase in muscle mass
and muscle protein synthesis.

https://www.ncbi.nlm.nih.gov/pubmed/2796409

https://www.ncbi.nlm.nih.gov/pubmed/2917954

3. Weight Management - There are studies which found that people with type 2 diabetes and overweight individuals
tend to have lower testosterone levels and with lifestyle changes such as achieving weight loss and doing exercise on
daily basis can increase testosterone levels.

https://www.ncbi.nlm.nih.gov/pubmed/21646372

https://www.ncbi.nlm.nih.gov/pubmed/23482592/

4. Zinc & Magnesium - Deficiency of Zinc or Magnesium can also decrease your testosterone levels. Zinc and magnesium are
lost through sweat and hence its important to get these from a food source.
Zinc is found in almonds, kidney beans, chicken breast, milk, chickpeas, cashews.

RDA for Zinc is - 11 mg/day for men and 8 mg/day for women (12 mg/day for breastfeeding women).

Magnesium - It is largely present in plant and animal foods like - Almonds, spinach, soymilk,
black beans, potato chicken breast.

RDA for Magnesium is - 310 to 420 mg for adults depending on age and gender. 

https://www.ncbi.nlm.nih.gov/pubmed/8875519/

https://www.ncbi.nlm.nih.gov/pubmed/20352370

5. Vitamin D - If you are already facing vitamin D deficiency then it might be affecting your testosterone levels as well
as vitamin D helps to regulate testosterone. In addition to sunlight exposure, the following food items can help to get your RDA - Fortified Milk, yoghurt, eggs, Tuna fish, salmon, cod liver oil.

RDA for vitamin D - 400 TO 800 (IU)

https://www.ncbi.nlm.nih.gov/pubmed/20050857

https://www.ncbi.nlm.nih.gov/pubmed/21154195