How to raise testosterone levels in men?
Testosterone is a male sex hormone that affects not only sexual activity and human emotions, but also, to a certain extent, controls metabolic processes in the body. Testosterone levels are not constant. During the day, it either falls or rises. A number of factors affect the amount of testosterone in the blood, including exercise.
During sports, the testosterone level rises by 40% (specific numbers are determined by the individual characteristics of the human body). Peak levels of the hormone in the blood are observed during exercise and immediately after exercise. However, after an hour of rest, testosterone returns to normal. At this time, the body begins to produce cortisol, which eliminates excess testosterone.
It is important to understand that an increase in the level of the male sex hormone will only be observed if the training is carried out at a moderate pace. If the exercise is exhausted and lasts more than an hour, the increase in testosterone will fail.
All the successes that a man achieves in life contribute to an increase in the concentration of the hormone in the blood. The winners have an order of magnitude higher testosterone levels than the losers.
There are also natural substances that can increase the level of the main male sex hormone, among them: onion juice, royal jelly, curcumin, etc. More details about them will be discussed below.
[Video] 12 Signs of Low Testosterone:
- Workout raises testosterone by 40% in men
- Onion juice is a powerful testosterone booster for men
- Royal jelly doubles free testosterone
- Curcumin restores testosterone to natural levels
- Vitamin D increases muscle density
- Ashwagandha is an extremely effective herb
- Other herbal anabolics
- Sleep affects testosterone by 2 times
Workout raises testosterone by 40% in men
Another undoubted factor that contributes to an increase in the level of the main male hormone in the body is strength training. It is physical activity that has a direct effect on the concentration of testosterone in the blood. A man makes some effort, discomfort arises in the tissues. To cope with stress, the body begins to produce testosterone.
In Spain, an experiment was conducted in which 20 students were measured the level of sex hormones before strength training using dumbbells and after exercise. Immediately after the end of the exercise, the level of cortisol exceeded the level of testosterone, since the latter was actively used by the muscles during exercise.
Observations of the students continued. After a month of regular exercise in the gym (3 strength training per week), the hormone levels were measured again.
It was possible to establish that before the start of training, testosterone levels in the blood increased by 40%. The body has begun to produce more hormones on its own, as it experiences power stress. At the same time, the level of catabolites decreased. So, regular exercise in the gym increases testosterone levels in men - this is a scientifically proven fact. You should always remember about it, especially before you buy another testosterone booster.
Onion juice is a powerful testosterone booster for men
For the first time, Iranian scientists have stated that onion juice helps to increase the level of testosterone in the blood. Later, their theses were confirmed by Jordanian colleagues, who were looking for a natural product that could help men suffering from impotence.
The experiment was carried out on rodents for 20 days. They were offered 0.5 ml, 1 ml and 2 ml of fresh onion every day. One group of rodents received no onion juice at all. In parallel, all four groups of subjects were given the serotonin inhibitor Paroxetine, which leads to impotence in mice. In the control group of mice, after 20 days there was a sharp drop in testosterone by 3 times. Those rodents who received the onion juice showed much lower levels of testosterone drop. Moreover, its decrease was practically not observed in mice that received 1 ml and 2 ml of onion pomace.
Without Paroxetine, the testosterone level in mice was 8 ng / ml (those who received both 1 ml of juice and 2 ml of juice). In the control group, this indicator remained at around 5 ng / ml. After the injection of the venom, testosterone levels in the mice that took 1 ml of onion juice dropped to 4.5 / ng / ml and to 5 ng / ml for the group that took 2 ml of juice daily. As for the control group, their hormone drop reached 2 ng / ml, which naturally affected the sexual performance of the rodents.
At the end of the experiment, the animals were placed in a cage with fertile females. The mice that received Paroxetine were unable to ejaculate. While the subjects who took the onion juice successfully fertilized the females.
So, the experiment showed that onion juice is a powerful agent that can increase testosterone. It can be taken both separately and with the use of anabolic steroids or PTC. It's no secret that taking anabolic steroids lowers the level of testosterone in the blood. Now it has been experimentally proven that onions, or rather, onion juice, can resist this.
It was enough for mice to take 1 ml of juice a day, so that the negative effect of Paroxetine was significantly reduced. As for an adult man, he will need to drink 0.65 ml of juice for each kilogram of weight. On average, the dosage should be equal to 50 ml daily.
Royal jelly doubles free testosterone
The fact that royal jelly has a positive effect on testosterone levels in the blood and protects the male population of the planet from infertility has been known for a long time.
Numerous studies have been conducted on this subject:
- In the journal "Science" in 1939, Scientists from Harvard published a statement that gonadotropic hormones are present in royal jelly.
- Endocrinologists from the College of Medicine in New York in 1984 were able to establish that there is a small amount of testosterone in royal jelly.
- In 1962, data came from Japan regarding an increase in spermatogenesis in rodents that received royal jelly injections.
- In 1988, it was found that the intake of royal jelly has a positive effect on the condition of the prostate, testes and seminal vesicles of rodents.
In 2004, scientists from Japan offered royal jelly to mice for oral administration. It was possible to establish that the level of free testosterone increased by 2 times even in old hamsters. In this case, rodents took royal jelly for 3 months.
The Japanese, who are known for their long-livers, consume approximately 600 tons of royal jelly per year. In Russia, the average consumption of this product per year is equal to 60 tons.
Another study of the properties of royal jelly in the fight against infertility was carried out by Iraqi scientists in 2009. They suggested that male rodents drink plain water and water with hydrogen peroxide. Peroxide that has entered the body undergoes certain transformations, transforming into free radicals, which negatively affect the condition of the testicles. One part of the rodents received products with royal jelly (1 gram per 1 kg of weight), while the other part of the rodents ate as usual. After 30 days, the rats that took royal jelly maintained their blood testosterone levels. Their seminal vesicles and testicles did not lose their efficiency and even increased in volume by 35%.
Similar results were obtained by Japanese scientists in 2004, as mentioned above. Another proven positive effect of taking royal jelly is to reduce the level of lipid hydroperoxides that appear in the body as a result of free radicals entering it. These lipids reflect the rate of aging processes, that is, the more there are, the faster the cells age and die. Scientists have put forward the theory that royal jelly is able to protect the body from the action of free radicals, and also performs a gonadotropic function, increasing the level of testosterone in the blood.
In 2010, Egyptian scientists from the University of Alexandria began to study the properties of royal jelly. It is known that the country is actively involved in breeding rabbits, but from year to year during the summer heat, males begin to suffer from infertility, which negatively affects the development of agriculture.
To solve the problem, 24 rabbits were selected, which were divided into 4 groups. They were exposed to temperatures ranging from +32 to -23. One group of animals ate as usual, while the other three groups received royal jelly at different dosages (200, 400 and 800 mg / kg body weight). The experiment lasted for six months. Its results are presented in the table:
Group receiving 200 ml of royal jelly per kg of body weight
Group receiving 400 ml of royal jelly per kg of body weight
Group receiving 800 ml of royal jelly per kg of body weight
Increased testosterone levels over basal levels
Increased seminal plasma of fructose
Increased sperm motility
Decrease in the number of abnormal sperm
Decrease in the number of dead sperm
The results obtained during the experiment lead to the following conclusions:
- The use of royal jelly helps to increase testosterone production, improve the quality of sperm. This means that it can be used to restore sexual function after prolonged use of anabolic steroids.
- Reception of royal jelly prevents aging processes in the tissues of the testicles, protects their cells from destruction. This fact should be taken into account by aged athletes.
- Taking royal jelly in high doses does not increase its effectiveness.
So, in order to achieve a positive effect, an adult needs to take 4000-6000 mg of royal jelly 3 times a day.
Curcumin restores testosterone to natural levels
Turmeric helps to increase the level of testosterone in the blood and increase spermatogenesis to normal levels. Turmeric is a seasoning that is added to food. It is represented by a yellow powder. It can be purchased abroad in capsules. Turmeric is a powerful antioxidant.
An interesting experiment on mice was carried out in Nigeria for a month. They were given poison (gallic acid) for 30 days. By the way, this substance is found in abundance in tea and grapes. It was found that gallic acid helps to reduce the level of testosterone in the blood and reduces sperm production. The same mice, which received poison, were simultaneously offered curcumin.
In total, 4 groups of mice were identified:
Group # 1 - received neither poison nor turmeric.
- Group No. 2 - received only 100 mg / kg of poison.
- Group # 3 - received 100 mg / kg of turmeric.
- Group No. 4 - received 100 mg / kg of poison and 100 mg / kg of turmeric.
When the experiment was over, those rodents who received only poison, the level of testosterone dropped by 25%, the same also affected the volume of sperm. Group # 4 had a 200% increase in testosterone levels compared to Group # 1, which did not receive any substance. As a result, it was possible to conclude that curcumin not only protected the reproductive system of animals from the effects of poison, but also contributed to the growth of the main male sex hormone. In group # 3, testosterone levels increased threefold.
The effect of curcumin is due to the fact that, once ingested, it increases the activity of 3-beta-HSD and 17-beta-HSD. These two enzymes are responsible for the production of testosterone. The higher their activity, the higher the level of the main male sex hormone.
So, curcumin is an effective booster that has a positive effect on male spermatogenesis. It is enough to take 1-2 g of the substance per day to get a positive effect.
It should be borne in mind that curcumin will only help those men whose testosterone levels are initially low. The substance contributes to its increase to normal physiological values.
However, you should not refuse to take the seasoning, as it not only has a positive effect on the amount of testosterone, but also contributes to better health in general.
Find out more: The benefits and harms of turmeric for weight loss
Vitamin D increases muscle density
Vitamin D has an effect on muscle density, increasing it. This was proved by Thai nutritionists from Mahidol University. In the course of the study, the level of vitamin D in the blood and in the body of the subjects was determined, for which the bioelectric impedance method was used.
The results were stunning. Despite the fact that there is no lack of sunlight among the inhabitants of Thailand, almost all of them were deficient in vitamin D. Although, according to the assurances of scientists, this did not surprise them, because such a result was predictable for them.
Another experiment carried out by the same scientists made it possible to find out that the more fat in the human body, the less vitamin D. This is due to the fact that body weight increases, and the area of the skin increases slightly. As a result, the amount of sunlight that the body absorbs is not enough to meet a person's need for vitamin D.
The study found that lean subjects had higher levels of vitamin D in their bodies than obese people. This led scientists to believe that vitamin D can help build muscle mass. When muscles are saturated with vitamin, they begin to produce less myostatin, and when there is a lack of vitamin D in the muscles, an accelerated breakdown of protein occurs.
So, the conclusion can be made as follows - vitamin D has a positive effect on muscle mass, increasing the density of its cells. The more fat in the human body, the less vitamin D.
Taking vitamin D has certain positive effects on the human body, including:
- Strengthening bone tissue. Vitamin D stimulates the accumulation of calcium in the blood.
- Taking vitamin D during exercise helps to increase muscle strength and inhibits type II muscle atrophy.
- Vitamin D protects the human body from cardiovascular disease.
- The risk of developing type 2 diabetes mellitus decreases.
- Vitamin D is used to prevent cancers such as breast, prostate, bowel, and testicular cancers.
For a person involved in sports, the daily dosage of vitamin D is equivalent to 5000 IU. Although with intense physical activity, it can be increased to 10,000 IU. This amount of vitamin D can only be obtained from dietary supplements, the most famous of which is Aquadetrim.
Ashwagandha is an extremely effective herb
Ashwagandha is an adaptogen widely used in Ayurveda (a branch of alternative medicine in India). Ashwagandha helps to normalize the neuropsychic background of a person, reduces the level of stress in the body.
Scientists from Mumbai have found that the plant helps to increase the level of testosterone in the blood. The experiment involved 46 men, each of whom suffered from oligospermia. They were divided into two groups. Men from the main group took 225 mg of ashwagandha 3 times a day for 90 days. The second group of subjects took a placebo. As a result, in those men who received the capsule with the plant, sperm quality improved by 167%, testosterone levels increased by 117%, and luteinizing hormone levels by 134%.
So, ashwagandha can be taken to increase testosterone levels in men who suffer from impaired spermatogenesis. The plant's average daily intake is 675 mg. Divide this volume into three equal parts.
The experiment described above is not the only study regarding the beneficial properties of the plant. Another trial involved 6 women and 12 men. For 30 days, they received ashwagandha, while every 10 days the daily dose of the plant increased in the following proportion: 750 mg, 1000 mg, 1250 mg. As a result, the subjects' muscle mass increased by 2 kg, and the body fat decreased from 27.78% to 25.51%. In addition, the muscle strength of all participants in the experiment became higher.
Other herbal anabolics
Tribulus terrestris is a plant that is native to Southern Europe, South Asia, Africa and Australia.
Taking the plant helps to increase the level of testosterone in the blood. Moreover, his body begins to produce on its own. In parallel, there is an increase in muscle mass and an increase in physical strength.
Leuzea safflower (maral root)
Safflower Leuzea differs from other plant adaptogens in that it promotes enhanced protein synthesis. This is possible due to the fact that the root contains phytoecdysones (steroid compounds, the action of which is similar to that of synthetic steroids). Therefore, leuzea has become widespread among athletes.
The use of leuzea has a positive effect on the functioning of the heart, blood vessels, liver, increases the body's defenses, increases sexual activity. The latter effect is due to an increase in testosterone in the blood after taking the plant.
People who take leuzea increase physical endurance and mental performance.
The dosage should be determined on an individual basis. You should start with 5-10 drops of an alcoholic extract of Leuzea, which are taken in the morning, on an empty stomach. In the future, the amount of the drug can be brought to 10-30 drops.
Aralia Manchu is a plant that is used to treat diabetes. Taking it allows you to reduce blood glucose levels. The hypoglycemia that develops after this provokes the release of growth hormone. This explains the development of an anabolic effect, with an increase in appetite and muscle gain.
The drug is taken in 6-20 drops, once every 24 hours. Aralia is produced in the form of alcohol tincture.
Sleep affects testosterone by 2 times
Back in 2007, the magazine Sleep reported that if older people sleep more, their testosterone levels will increase. However, this statement is also valid for young people.
Lack of sleep directly affects the hormonal background of a person. Even if the man did not sleep for only one night (no more than 4 hours for sleep were allocated), his insulin sensitivity decreases by 20%. For people with diabetes, insulin sensitivity will drop by a quarter. Knowing this, doctors strongly recommend that their patients get enough sleep.
During sleep, the body produces much more testosterone than during wakefulness. Therefore, the longer men sleep, the higher their blood levels of this sex hormone.
In the average representative of the strong half of humanity, testosterone levels begin to decline after 40 years by 1-2% per year. However, sometimes doctors and scientists even in 80-year-old men find testosterone levels similar to young guys. It is likely that this indicator is influenced by high-quality and prolonged sleep.
Researcher Plamen Penev conducted his own experiment. He measured testosterone levels in 12 men aged 64-74. All of them did not have such a bad habit as smoking. Throughout the experiment, the men wore a small electronic bracelet that allowed them to measure their sleep and wake times. For different people, this indicator varied within 4.5-7.5 hours.
It was possible to establish that those men who slept less than others had the lowest testosterone levels in the range of 200-300 ng / ml. This indicator is the lower limit of the norm for this age group. Those men who slept the longest had testosterone levels in the 500-700 ng / ml range. Such indicators are the norm for young and healthy representatives of a strong half of humanity.
Penev concluded that sleep and testosterone are linked. It is likely that young men who complain of sleep problems have low levels of male sex hormones. Moreover, as the organizer of the study notes, many men overestimate the duration of their sleep. So, most of the subjects were sure that they slept for 7 hours and 15 minutes, and the actual sleep time was only 6 hours.
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The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
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