how to increase testosterone

People with low testosterone levels can increase their levels through diet. Testosterone is a male sex hormone that plays an important role in fertility, sexual function, bone health and muscle mass. Testosterone levels decline 1 to 2 percent per year with age, but disease, lifestyle and other factors can affect the amount of this hormone in the body.

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01

ginger

Ginger can increase testosterone levels and boost male fertility. People have long used ginger for medicinal and culinary purposes. Modern research shows that this root can improve male fertility. According to one study, taking ginger supplements daily for 3 months increased testosterone levels by 17.7% in men with fertility problems.

02

musk

Oysters contain more zinc than any other food, and zinc is essential for sperm health and reproductive function. Men with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed puberty.

Zinc is found in the following foods, such as: shellfish, red meat, poultry, beans, nuts.

03

ρόδι

The pomegranate is a symbol of fertility and sexual function, and its antioxidant levels may support heart health and reduce stress. The results of the study show that pomegranate can increase testosterone levels in both men and women. Sixty healthy participants drank pure pomegranate juice for 14 days and the researchers analyzed their salivary testosterone levels three times a day. At the end of the work period, participants had a 24% increase in testosterone levels. They also had improvements in mood and blood pressure.

Other ways to increase testosterone

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Additional options for increasing the level of this hormone:

Weight loss for people who are overweight.

Build muscle with resistance training.

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stress reduction;

Talk to a doctor about testosterone therapy.

01 —

milk

Plant-based milk is a healthy source of vitamin D. Vitamin D is an essential nutrient that can increase testosterone levels. While sun exposure is one of the best ways to get vitamin D, not everyone can spend enough time outside on a sunny day. Almond, soy, hemp and flax milks contain 25% of vitamin D requirements.

Foods rich in vitamin D: Milk and dairy products, orange juice, cereals. Doctors do not agree that vitamin D increases testosterone levels in healthy people. A 2017 study found that the vitamin had no effect on testosterone levels. However, it is important to remember that vitamin D is essential for overall health.

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