Testosterone is more than just a sex hormone. When the hormone goes low in your body, it affects more than your muscles and sex drive – it can lower your confidence, affect your physiology, career, and relationships . This is why you need to get testosterone boosters that work to ensure you remain manly enough and your body functions are not interfered with. Overcome your low T-levels by learning about the best test booster supplements and natural test boosting methods.
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What is Low Testosterone Levels?
Testosterone is a hormone needed for development of secondary sexual characteristics in men and for the development of sexual functions in males. This hormone is primarily produced in the testicles. At the right levels, the hormone is responsible for building muscles, bone mass, sex drive and boosting sperm production . It is the hormone that influences how fat will be distributed in your body, the bone density, and how red blood cells are produced. With all these functions, it is clear that low levels of testosterone will affect the normal functioning of your body.
For a normal developing male, the t-levels are at their peak during early adulthood. After you reach age 30, testosterone levels decrease by about 1 percent every year – this is the normal aging process . When the t-levels go down beyond normal, you might need a natural test booster.
Normal Testosterone Ranges in Men
In normal men, the low levels of testosterone are about 300 nanograms per deciliter while the high levels are between 1000 and 1200 nanograms per deciliter.
Low Testosterone levels, also referred to as low-T, refer to underproduction of hormone testosterone in men. The low production might be caused by medical conditions such as diabetes, obesity, and infections among other hormonal conditions.
Effects of Testosterone Levels
With the right levels of testosterone in your body, your body functions optimally. However, low levels of testosterone will negatively affect you in ways you never imagined.
When you have high testosterone levels, you will naturally have confidence, you will feel determined in the way you follow your dreams and life goals, you will have a drive to gain a higher status and you will seek dominance. When you have low-T, all these qualities fade away. With the best natural test booster, you increase the testosterone levels again.
Different Forms of Testosterone
There are three basic types of testosterone circulating in your body based on the substance they are bound. These are:
• Free testosterone
• Albumin bound testosterone
• Sex hormone-binding globulin, SHBG, testosterone
Free testosterone and albumin bound testosterone form what is called bioavailable testosterone. Testosterone bound to SHBG, is inactive and cannot exert cellular action. This means that your body can utilize albumin bound and free testosterone at cellular level.
Free testosterone is instantly used in all body biochemical processes from skeletal muscle cells, scalp, skin, bone, kidney, central nervous system, and even the reproductive system. This free testosterone interacts at an intracellular level. From a scientific perspective, the free testosterone is able to activate transcription of certain genes and contractile proteins myosin and actin. The hormone has anti catabolic effect on muscles and this promotes strength and mass. Albumin bound testosterone, on the other hand, is also available for use by the body having the same function as free testosterone.
Optimal Testosterone Levels in Men
The normal testosterone levels in men between 18 and 89 years range between 250 and 1100 nanograms per deciliter. However, this does not mean that a person at age 30 should feel okay when they have the same T-level with a person who is 80 years .
The optimal T-levels should be as follows:
• 20-29 years: 278-906 ng/dL
• 30-39 years: 300-830 ng/dL
• 40-49 years: 280-700 ng/dL
• 50-59 years: 240-630 ng/dL
• 60-69 years: 210-540 ng/dL
• 70-89 years: 170-490 ng/dL
When your t-levels are below these normal levels, you will need the best T booster to bring them back to normal. The free testosterone levels in men between ages 18 and 69 are between 4.6 and 22 ng/dL. Men above 69 years old have T-levels between 6.0 and 7.3 ng/dL.
The bioavailable T-levels in men is as follows:
• 20-29 years: 83-257 ng/dL
• 30-39 years: 72-235 ng/dL
• 40-49 years: 61-213 ng/dL
• 50-59 years: 50-190 ng/dL
• 60-69 years: 40-168 ng/dL
There are different forms of testosterone and their impact on your physiology. The healthy level of testosterone ranges as you age. Diet, physiological stress, among others can affect your t-levels negatively and positively.
The Best Options for Replacement
When your T-levels are low, you might experience symptoms such as:
• Low sex drive
• Depressed mood
• Erectile dysfunction
• Low concentration and memory
You can have your t-levels tested at the doctor’s. There are different bioidentical and synthetic testosterone products in the market. Most supplements have DHEA, which is an androgen precursor prohormone used in the manufacture of other vital hormones in the body. You can also choose to go for natural means by changing your lifestyle and your diet. Most of the natural methods are effective with no side effects.
10 Ways to Boost Testosterone Levels
1. Lose Weight
One of the main testosterone killers is excess weight and body fat. If your BMI is above 25, shedding excess pounds will help increase your T-levels. Overweight men are more prone to having low testosterone levels and losing weight is a good first step to having your t-level go back to normal. In our test booster reviews, this comes as the first step as it is the leading cause of low T-levels .
If you are determined to lose weight, you need to limit the amount of processed sugar that you take. Processed sugar is absorbed directly into the body and this increases the amount of calories you take each day. Fructose and glucose are the leading causes of obesity in people. Granted, you need to remove soda and other high sugar drinks from your diet. Limit the intake of processed food, processed fruit juices, and the so called natural sweeteners like agave.
Your fructose intake each day should be below 25 grams each day and this includes your fruits intake. This is especially important when you have lifestyle conditions such as high blood sugar, overweightness and high cholesterol levels.
After you have eliminated fructose from your diet, you need to eliminate grains and milk from your diet. Milk has high lactose levels, which has been associated with increase in insulin resistance. If you are determined to lose weight, you need to avoid milk.
You also need to avoid refined carbohydrates such as bagels, breakfast cereals, pretzels and waffles among other processed food. These foods are quickly broken down to sugar, they increase your insulin levels, and can cause insulin resistance. These processed foods are the leading cause of most chronic diseases including weight gain and diabetes among others.
After you have removed these food items, you will need to replace them with healthy substitutes. Some of the healthy foods you need to introduce include:
• Organic vegetables and fruits
• Healthy fats including saturated fats
• High fiber carbohydrates
• Whole grains
• Lean proteins
The carbohydrates in vegetables have less sugar and more fiber, and are preferred as it slows the conversion of simple sugars and lowers the insulin level. When you limit the amount of grains you take, you will need to eat more vegetables to replace the grains. The foods you choose will have a high impact on your weight loss goals. You can engage in high intensity, or short-burst exercises. When you combine fitness plan with a good diet, you will lose weight fast.
2. High-Intensity Daily Workouts with Intermittent Fasting
When you combine daily workouts with intermittent fasting, your testosterone levels will be increased. Short, but intense exercises have been shown to have a positive effect on testosterone levels and limiting its decline. This is unlike daily prolonged moderate workouts and aerobics, which have a low effect on testosterone.
Intermittent fasting is a good way to boost testosterone as it increases expression of satiety hormones such as insulin, adiponectin, leptin, cholecystokinin and melanocortins. These hormones are known to initiate healthy testosterone functions, increase libido, and prevent the decline of testosterone due to age.
After you have engaged in high intensity exercises, you can take whey protein to further enhance satiety testosterone boosting effects. Hunger hormones have an opposite effect on libido and testosterone levels.
A simple high intensity workouts would entail:
• Warming up for three minutes
• Exercise hard and fast for about 30 seconds until you feel like you cannot take it anymore
• Recover for about 90 seconds
• Repeat the exercise for about 7 times
This entire workout should take about 20 minutes. About 75 percent of the time is spent warming up and recovering. You will only be working intensely for about 5 minutes. You can get a lot from just five minutes of exercise.
When exercising, you can use any equipment you want. You can use a treadmill, elliptical machine, swim, sprinting doors and much more. As long as the equipment is helping you push your limits for about a minute.
3. Take a Lot of Zinc
Zinc is important for testosterone production. It is one of the top 10 test boosters that will give you results in less than two months. Among men with low T-levels, supplementing zinc for about six weeks will show a marked improvement in testosterone levels. It has also been shown that limiting the intake of dietary sources of zinc has a negative impact on T-levels. Zinc supplementation protects men from exercise induced testosterone declines .
About 45 percent of people have more than recommended zinc intakes each day. When you take less zinc than you should, the level of testosterone goes down. The best source of zinc is natural foods. Focus on taking zinc-rich foods such as: fish and meat, raw milk, beans, cheese, or yogurt. If you are vegetarian, you might not get enough dietary zinc. Again, due to conventional farming methods, even meat-eaters might not get enough zinc. Fertilizers and pesticides limit the amount of zinc in the soil and the amount of zinc in food reduces during cooking.
To get enough zinc, consider zinc supplementation. If you go this way, stick to 40 mg or less each day. This is the recommended intake for adults. Overdosing on zinc will interfere with the absorption of other nutrients such as copper. Again, an overdose can result to nausea and other side effects.
4. Take Healthy Fats
Healthy fats, when added to your diet, have a positive effect on your T-levels. If you have a low t-level, it means that you consume a lot of junk food and a lot of carbohydrates. You need to rid your body of those empty calories and concentrate on healthy fats. Studies have shown that decreased healthy fat intake has an effect on serum sex hormones. Low fat intake means low androstenedione levels in serum. It also lowers testosterone and free testosterone in the body .
Healthy fats occur in three categories:
Saturated fats are the first form of healthy fats. Saturated fats are found in coconut oil, sunflower oil, fermented dairy products such as yogurt, raw cheese and milk kefir. You should, however, avoid conventional dairy products as they reduce your testosterone.
Omega-3 fatty acids are also important in enhancing your testosterone levels. You need to consume fish a couple of times a week and add quality omega-3 oil supplement. Other sources of omega-3 fatty acids include: chia seeds, hemp seeds, walnuts, and flaxseeds.
Monounsaturated fats are also great test boosters. To get these fats, take an avocado or olive oil daily.
5. Detoxify your Liver
Your liver plays an important role in boosting your testosterone levels. Once you have changed your lifestyle, you need to embark on a journey of cleansing your liver. When liver is not functioning as it should, it affects your testosterone input. The liver is responsible for creating 17 beta-hydroxyl groups of testosterone .
Serum testosterone reduces by up to 90 percent in men with liver cirrhosis. As the liver disease progresses, the levels of testosterone continue decreasing. This means that liver health is vital to your testosterone. You can detoxify your liver by taking liver detoxing foods such as wheat grass and a variety of vegetables. You should also reduce consumption of smoking and alcohol, or stop completely.
6. Reduce Stress
Men struggling with anger issues, frustration, and forgiveness issues are likely to have low testosterone levels. Chronic stress is even more detrimental to your sexual health and your testosterone levels.
Mental and physical stress is therapeutic for the body and is actually needed to maintain a high quality life. The problem occurs when your body is chronically stressed and you keep producing lots of cortisol consistently.
Cortisol is the stress hormone.
According to a clinical study published on Hormones and Behavior journal, an increase in the level of cortisol causes an increase in the level of testosterone for a few hours. After sometime, the level of testosterone lowers significantly compared to that of cortisol. This means that, continued release of cortisol lowers the level of testosterone.
One way to reduce stress is to forgive people and reduce the baggage on your heart. You can do so in person or just forgive and forget. You also need to control your anger and frustration. By doing so, you will have cleansed your body.
7. Increase Your Intake of Vitamin D
Vitamin D is crucial in enhancing your testosterone levels. Vitamin D supplementation boosts the levels of testosterone naturally. In overweight men, the supplementation increases the levels of testosterone by up to 30 percent . This is a good thing especially seeing that Vitamin D3 has also been shown to reduce the risks of cancer.
Vitamin D deficiency lowers testosterone levels. You can get vitamin D by simply basking in the morning sun for between 20 and 30 minutes. Besides offering you the right amount of vitamin D3, the sun detoxifies your body.
If you do not get the sun for about 20 minutes each day, you need to supplement vitamin D3, up to 5000 IUs each day. You, however, need to get your blood vitamin D levels tested. If the levels are below 50 IUs, you will need to take about 5000 IUs twice a day for about three months. With low vitamin D3 levels, your testosterone levels will remain low.
You can also choose supplements with adaptogenic herbs to lower cortisol such as ginseng. Ginseng is ideal for maintaining healthy testosterone levels. A study done on rats shows that ginseng increases testosterone significantly .
8. Get Enough Sleep
One of the most effective test booster is quality sleep. Getting quality sleep means sleeping at the right time for about eight hours each day. This is a natural way to raise your testosterone level. Most people sleep between 6 and 7 hours each day .
The circadian rhythm of your body resets every night to release hormones like cortisol. This balances out the hormones in your body and prevent low T-levels. However, the sleeping time should be between 10 p.m. and 2 a.m. Even if you get only a single hour of sleep in this period, you will still enjoy the same healing effect as five hours of sleep in that period.
Ideally, you should get to bed around 10 p.m. and wake up at around 6 a.m. for hormone balance.
9. Sugar Affects Your Hormone Levels
You can normalize your hormone levels to boost your hormone levels naturally by limiting the amount of sugar you take. The average American takes about 12 teaspoons of sugar each day. That makes about 2 tons of sugar in a lifetime. Sugar is linked to depletion of t-levels in different ways.
Sugar leads to type II diabetes, which has been linked to low T-levels. When you take a lot of sugar, as a man, you might need to take the best test booster to raise your t-levels. When you ingest a diet with processed grains and lots of sugars, your blood glucose will be elevated chronically. This means that your pancreas will overwork to produce high amount of insulin to transport glucose to the cells to be metabolized for production of energy.
When your cells are exposed to insulin for a long period, the cells develop insulin resistance, which leads to type 2 diabetes. Once an individual develops type 2 diabetes, their t-levels go down . Granted, you need to have the t-levels tested by a doctor. If the t-levels are very low, you need to take the best test supplement.
10. Natural Testosterone Boosting Supplements
The best test booster supplement should raise your t-levels significantly within a short period. There are lots of natural testosterone supplements on the market in form of pills or powder. When buying test booster supplements, you need to ensure that the ingredients are natural and safe for the body.
Most supplements are fitted with ingredients such Fenugreek, which promotes the increase of bioavailable testosterone. The supplements also have Longjack, which enhances SHBG testosterone; Diindolylmethane, DIM, which is an anti-estrogen ingredient. Other ingredients include D-aspartic acid, tribulus, vitamin D, and coleus forskohlii and others.
You need to ensure that the ingredients do not harm your body and they are beneficial to your testosterone levels.
One of the biggest worries when you are dealing with low t-levels is low sex drive. Men worry that they might not have enough sex drive, might not have a hard erection, and their muscles might not develop as needed. However, low T-levels will harm you more than limiting your muscle growth and reducing your sex drive. When you miss the two things above, you will lose your confidence and your self-esteem and this will affect your life and your career.
The top testosterone booster is a change of lifestyle. This means changing your diet to a balanced one with healthy foods, working out each day, getting enough sleep, and generally living a healthy active lifestyle. If you choose to go for supplements, choose test boost supplements with high-quality ingredients and manufacturing from reputable companies.