Nutrition Made Simple


March 02 2021



What is testosterone and what role does it play in our body?

Well, testosterone is an important hormone that plays a significant role in men's health. Not only it helps in maintaining sex drive, but it also maintains muscle mass and bone density. In one's adulthood, the production of testosterone is maximized and thereafter each year, it drips a little bit 

Now, what if your body doesn't produce enough testosterone? The condition is then referred to as hypogonadism. It is sometimes also called as low T. Such people have to undergo testosterone therapy. But if your testosterone levels fall within the normal range for your age, then testosterone therapy is not recommended.

Natural herbs (Jaddi Butis), namely, Ashwagandha, Shatavari, Tribulus Terrestris, Safed Musli, Akarkara Irani Indian, Salam Mishri, Gokhru, Vidarikand, Kaunch, Jaiphal, Banslochan and Salam Pauja/Salam Panja

Here are some of the natural ways to boost your testosterone levels. Let's know about each of them one by one.

Good Night sleep

According to the research published in the Journal of American Medical Association, poor night sleep can greatly reduce the testosterone level of an individual. And if you get a reduced sleep for a week, then this effect can be seen. Participants of the study said that their well being was also influenced while their testosterone levels dropped. It was noticed that the testosterone levels were particularly low between 2 and 10 p.m. on sleep-restricted days.

Now the question is how much sleep does your body need? Well, that depends on many factors. That being said, most adults require seven to nine hours of sleep per night to have a healthy life.

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Lose excess weight

The study has found that overweight middle-aged men with prediabetes report low testosterone levels. But wait, that doesn't mean that you have to go on a crash diet. The best way to maintain a healthy weight is through proper diet and regular exercise.

According to the research published in the European Journal of Endocrinology Trusted source, losing that excess weight can enhance testosterone levels. It is believed that low testosterone levels and diabetes are closely linked with each other. Men who maintain their weight have a lesser risk of diabetes as well as hypogonadism.

Get enough zinc

It has been found that people who have zinc deficiency often report hypogonadism. It is believed that zinc plays an important role in the regulation of testosterone levels in healthy men. If you will eat foods that are rich in zinc, they will help you maintain your testosterone levels Now the question is what all foods are rich in zinc? Following are some foods that contain zinc.

  • Oysters
  • red meat
  • poultry
  • beans
  • crab
  • nuts
  • whole grains
  • lobster

You might be wondering how much zinc you should consume each day. Adult males should aim to consume 11 mg of zinc every day.

Go easy on sugars

Zinc is not the only nutrient your body needs for regulating testosterone levels. The human body being a complex system requires many other vitamins and minerals as well. According to the studies, it is believed that sugar decreased testosterone levels in the blood by about 25%. This holds for all the study participants whether they had prediabetes, diabetes or they had normal glucose tolerance.

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Get some exercise

It has been found that after exercise, especially after resistance training, the testosterone levels in the body rise. Low testosterone level is often associated with a bad mood. And exercise not only improves your mood, but also stimulates the release of chemicals from your brain that makes you feel happier and more confident. Besides, exercise helps you to have better sleep. Moreover, if you exercise regularly, your energy levels and endurance are also maintained. 30 minutes of exercise each day is recommended by fitness experts.

Low testosterone levels

Now the question is how will one know that they have low testosterone levels in the body? Low testosterone levels will lead to decreased sex drive, erectile dysfunction, fragile bones and other health problems. If you suspect low testosterone level, you should consult your doctor as it might indicate some underlying medical condition. A simple blood test will reveal your testosterone levels and then it can be easily checked if it falls within the normal range or not.

The Bottom line

It can be quite unsettling to know that your testosterone levels are low. But do remember that it's not at all a reflection of manhood. You may talk to your doctor regarding the same. Also, some lifestyle changes will help you re-energise body and spirit. 

What is testosterone powder and do they work?

Well, testosterone powders are made up of herbs and other substances. These are often sold as natural testosterone boosters. Limited research is done to know the effectiveness of the testosterone powder in increasing its level. 

Besides sexual drive, bone and muscle strength, testosterone perform other functions as well. It plays a significant role in the production of red blood cells. Interestingly, women also produce this hormone but in lower quantities.

Lower levels of testosterone may land you in insomnia and sexual dysfunction problems. It can lead to emotional changes as well. There are many products in the market that promise to increase sex drive and muscle-building ability. They do so by increasing testosterone levels in the blood.

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But before you take these natural testosterone boosting supplements, it's important that you aware yourself with its ingredients and whether it will prove to be beneficial for you or not.

The risk associated with prescribed testosterone supplements:

  • sleep apnea
  • clotting due to higher production of red blood cells
  • acne
  • risk of heart disease
  • prostate growth
  • breast swelling

Over the counter testosterone boosters

Because of the above-mentioned risks, the supplements containing actual testosterone are available on prescription only. As an alternative, some people turn to over the counter options. They typically come in powder form and are referred to as testosterone boosters. These products promise to improve naturally decreasing testosterone levels. These products contain herbs and other substances rather than the actual testosterone to increase the production of the hormone. 

Do check out 11 Potent Herbal Dietary supplement boosting testosterone supplement.

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Men-Health, Softgels, Testosterone-Booster


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