5 ways to boost testosterone levels naturally
Chasing gains in the gym is all about boosting the body’s anabolic response, with a rise in testosterone the ultimate prize for anyone looking to add muscle and increase strength.
Testosterone is arguably the most well-known anabolic hormone, playing a critical role in various aspects of men’s health, including muscle development, overall strength, energy levels, mood, resilience against stress and sexual function.
Building bigger muscles
Testosterone is a hormone that promotes tissue growth through protein synthesis. It also reduces protein breakdown and influences other factors that contribute to a strong and muscular physique.
Testosterone elicits its anabolic muscle-building effects by interacting with androgen receptors in muscle cells to stimulate protein synthesis, which produces new muscle proteins for bigger, stronger muscles.
In addition, testosterone can activate satellite cells, which are stem cells that have the potential to fuse with existing muscle fibres to support muscle growth.
Testosterone also helps to prevent muscle breakdown, countering catabolism (muscle breakdown) to keep you in an anabolic state, which is the key to supporting overall muscle growth.
Additional benefits associated with healthy testosterone levels include:
- Boosts bone mineral density: Testosterone promotes bone health and density¹. Stronger bones provide a better foundation for muscles to exert force, leading to greater strength.
- Elevates mood: Testosterone may influence the production and activity of neurotransmitters² like dopamine and serotonin, which play key roles in mood regulation.
Arresting declining levels
Testosterone levels naturally decline with age, which can contribute to a decrease in muscle mass and strength over time.
Chronic stress, certain medications, alcohol and drug use, and various health conditions can also impact natural testosterone production, leading to various symptoms and conditions. As such, finding ways to boost hormone production naturally can provide numerous benefits.
#1. Strength training
Weight lifting is one of the most effective ways to support testosterone production naturally. Resistance training, particularly exercises that target large muscle groups, stresses muscles, triggering a cascade of hormonal responses, including increased testosterone production.
While the increase in testosterone after a weight lifting session is typically temporary, consistent weight training over time can lead to more sustained elevations in testosterone levels to support better gains in muscle size and strength.
Studies³ suggest that intense workouts with heavier weights and fewer repetitions (6-8 reps) are a more effective way to stimulate testosterone production compared to lighter weights and higher reps.
#2. Diet
Maintaining a healthy weight and eating a balanced diet rich in protein and good fats can support natural testosterone production.
Your body needs natural healthy fats, including cholesterol, to produce testosterone. Cholesterol plays a vital role as a precursor molecule in testosterone production, serving as the starting material in a multi-step process that takes place in the Leydig cells of the testes that produce pregnenolone through a series of enzymatic reactions.
From a protein perspective, your body requires certain amino acids as building blocks for other molecules involved in the testosterone production pathway. Your body also needs specific minerals to produce testosterone, namely zinc and magnesium.
#3. Sleep
Sufficient quality sleep is essential for testosterone production as levels naturally rise during specific sleep phases and peak in the morning.
During deep sleep stages, the body releases pulses of growth hormone, which stimulates the testes to produce testosterone. Insufficient sleep, particularly a lack of deep sleep, can disrupt this release and lead to lower testosterone levels.
Aim for 7-8 hours of sleep per night, with as much of that happening before midnight.
#4. Manage stress
Chronic stress can wreak havoc on your hormones, with an inverse relationship between the stress hormone cortisol and testosterone. Chronically elevated cortisol levels can inhibit testosterone production by impacting the hypothalamic-pituitary-adrenal (HPA) axis that regulates hormone production.
When cortisol levels remain elevated, it can directly suppress testosterone production in the Leydig cells in the testes. Cortisol can also increase the production of sex hormone-binding globulin (SHBG), which binds to testosterone making it less available for use by the body and can further decrease the amount of free testosterone circulating in the bloodstream.
As such, it can prove beneficial to find healthy ways to manage stress, like meditation, restorative exercise and a healthy diet.
#5. Support natural testosterone production
Primal Hyper Test
In addition to lifestyle changes related to diet and exercise, we can also look to supplements like Primal Hyper Test to up-regulate testosterone production naturally.
Primal Hyper Test is a natural testosterone booster that contains research-backed herbal and botanical ingredients, vitamins and minerals that support natural testosterone production, including:
Tongkat Ali
Tongkat Ali, also known as Eurycoma longifolia or longjack, is a traditional herbal remedy with a reputation for enhancing testosterone.
This herbal ingredient with research backing its ability to help increase low testosterone levels to support male fertility, athletic performance, and muscle and strength gains.
For example, a study published in the journal Andrologia⁴ found that 90% of the older men with low testosterone who took 200mg of Tongkat Ali extract per day over the one-month trial period significantly increased levels to normal values.
And a systematic review and meta-analysis⁵ published in 2022 supports the possible use of E. longifolia (Tongkat Ali) supplementation for “enhancing testosterone production”.
Panax Ginseng
Panax Ginseng, a well-known adaptogen, has been used for centuries in traditional medicine. This herbal ingredient is often used to enhance male libido and fertility by increasing serum testosterone levels.
A study⁶ published in the journal Spermatogenesis found that Ginsenoside Rg1 (10 mg/kg), the major active constituent in Panax ginseng, is responsible for increased serum testosterone levels.
Tribulus Terrestris
Tribulus Terrestris is often included in testosterone booster supplements due to its historical use in traditional medicine as a libido-enhancing herb.
When included in supplement formulations, Tribulus Terrestris may help promote gains in strength and lean muscle mass by indirectly boosting natural testosterone production.
This natural substance reportedly⁷ increases the release of luteinizing hormone LH), which stimulates testosterone release, and the subsequent rise in circulating testosterone may have anabolic effects.
3,3’ Di-indolylmethane
3,3′ Di-indolylmethane (DIM) is a compound found in cruciferous vegetables like broccoli, cabbage, and Brussels sprouts.
While it doesn’t directly affect testosterone production, studies suggest it may exhibit anti-oestrogenic activity⁸, which may help to mitigate the impact that rising oestrogen levels have on testosterone levels.
Vitamin B5
Vitamin B5 plays a role in testosterone metabolism and is often included in testosterone booster supplements to support overall hormonal health.
Vitamin B5, also known as pantothenic acid, plays a supportive role in testosterone production through its role in adrenal hormone production, which is important for cortisol regulation to reduce the potential impact this stress hormone has on testosterone production.
Studies⁹ in rats have shown that B5 deficiency can lead to decreased testosterone production and sperm motility.
Considerations before using testosterone booster supplements
If you believe that you suffer from low testosterone levels, it is recommended that you consult with a healthcare professional before considering supplements to address any underlying issues and explore medically prescribed methods to support testosterone levels.
Professional and competitive athletes are advised to use products with Informed Sport or Informed Choice certification.
References
- Mohamad NV, Soelaiman IN, Chin KY. A concise review of testosterone and bone health. Clin Interv Aging. 2016 Sep 22;11:1317-1324. doi: 10.2147/CIA.S115472. PMID: 27703340; PMCID: PMC5036835.
- Celec P, Ostatníková D, Hodosy J. On the effects of testosterone on brain behavioral functions. Front Neurosci. 2015 Feb 17;9:12. doi: 10.3389/fnins.2015.00012. PMID: 25741229; PMCID: PMC4330791.
- Jakobsson J, Theos A, Malm C. Effects of Different Types of Lower Body Resistance Exercise on Upper-body Strength in Men and Women, with Special Reference to Anabolic Hormones. Int J Exerc Sci. 2021 Aug 1;14(3):1052-1069. PMID: 34567364; PMCID: PMC8439705.
- Tambi MI, Imran MK, Henkel RR. Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia. 2012 May;44 Suppl 1:226-30. doi: 10.1111/j.1439-0272.2011.01168.x. Epub 2011 Jun 15. PMID: 21671978.
- Leisegang K, Finelli R, Sikka SC, Panner Selvam MK. Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical Trials. Medicina (Kaunas). 2022 Aug 4;58(8):1047. doi: 10.3390/medicina58081047. PMID: 36013514; PMCID: PMC9415500.
- Leung KW, Wong AS. Ginseng and male reproductive function. Spermatogenesis. 2013 Jul 1;3(3):e26391. doi: 10.4161/spmg.26391. Epub 2013 Sep 13. PMID: 24381805; PMCID: PMC3861174.
- Ghosian Moghaddam MH, Khalili M, Maleki M, Ahmad Abadi ME. The Effect of Oral Feeding of Tribulus terrestris L. on Sex Hormone and Gonadotropin Levels in Addicted Male Rats. Int J Fertil Steril. 2013 Apr;7(1):57-62. Epub 2013 Mar 6. PMID: 24520465; PMCID: PMC3850326
- Rajoria S, Suriano R, Parmar PS, Wilson YL, Megwalu U, Moscatello A, Bradlow HL, Sepkovic DW, Geliebter J, Schantz SP, Tiwari RK. 3,3′-diindolylmethane modulates estrogen metabolism in patients with thyroid proliferative disease: a pilot study. Thyroid. 2011 Mar;21(3):299-304. doi: 10.1089/thy.2010.0245. Epub 2011 Jan 22. PMID: 21254914; PMCID: PMC3048776.
- Jaroenporn S, Yamamoto T, Itabashi A, Nakamura K, Azumano I, Watanabe G, Taya K. Effects of pantothenic acid supplementation on adrenal steroid secretion from male rats. Biol Pharm Bull. 2008 Jun;31(6):1205-8. doi: 10.1248/bpb.31.1205. PMID: 18520055.