Increasing Testosterone – An In-Depth Guide

What Is Testosterone?

Testosterone is a sex hormone that plays a central role in your body. In men, it is mainly produced in the testicles; in women, it is produced in small quantities in the ovaries. The adrenal glands also contribute to testosterone production in both sexes. [1]

Testosterone belongs to the group of androgens and is a male sex hormone, although it is present in the male and female body.

Testosterone is responsible for many vital functions in the male body, including developing and maintaining male characteristics such as sexual organs, beard growth, deeper voice, and muscle mass. [1]

But it's not just a male hormone — women also need it to ensure healthy bone density, muscle strength, and general well-being. [1]

Most testosterone is converted into estrogen in the female body. This hormone is crucial for regulating the menstrual cycle and developing female secondary sexual characteristics.

This conversion is carried out by the enzyme aromatase, which converts testosterone into estradiol, a form of estrogen. Thus, testosterone plays a direct role in the production of estrogen and contributes to hormonal balance in women. [2]

In addition, testosterone affects sexual desire, mood, and energy levels in both sexes. [3]

If you are male, your testosterone levels rise sharply during puberty and peak in early adulthood. However, as you get older, your testosterone level declines naturally.

This can lead to changes such as a decrease in muscle mass, an increase in body fat, and a decreased libido. [1] [3]

Women naturally have less testosterone, but it also plays a vital role in them, especially for estradiol synthesis and muscle and bone health. [2]

Therefore, a balanced testosterone level is crucial for your health and well-being, regardless of gender.

What Are the Functions of Testosterone?

Here are some of the most critical functions that testosterone performs for your health and well-being:

• Muscle mass and strength: Testosterone helps you build and maintain muscle mass. It promotes protein synthesis, which is necessary for muscle growth and repair. A healthy testosterone level can help you stay stronger and fitter. [1]
• Bone density: Testosterone supports bone health by increasing bone mineral density. This is particularly important for preventing osteoporosis and bone fractures, which can occur more frequently with age. [1]
• Fat distribution: Testosterone helps to regulate fat distribution in your body. Low testosterone levels can lead to an increase in body fat, especially in the abdominal area. [1]
• Libido and sexual function: Testosterone plays a central role in your sexual desire and sexual performance. It increases libido in both sexes and supports sperm production in men. [3]
• Mood and energy: Your testosterone levels also affect your mood and energy levels. Balanced levels can help prevent depression and fatigue. [4]
• Cognitive function: Testosterone impacts your cognitive abilities, such as memory and concentration. A healthy level can help you stay mentally fit and focused. [1] [4]
• Cardiovascular health: Evidence shows that testosterone can also support your cardiovascular health. Balanced testosterone levels can help protect your heart and reduce the risk of cardiovascular disease. [5]

By monitoring your testosterone levels and supporting them with healthy lifestyle habits, you can reap many health benefits and improve your quality of life.

Here are a few tips on how to stimulate testosterone naturally.

How Can I Increase My Testosterone Levels Naturally?

Do you wonder how to boost your testosterone? We've got you covered.

1. Make Sure you Have Enough Vitamin D

Vitamin D plays a vital role in the production of testosterone. Depending on your skin type, you can boost your vitamin D levels through sun exposure, about 15–30 minutes daily. Taking a vitamin D supplement can be useful in the winter months or when sun exposure is low. [6]

2. Exercise and Stay Fit

Strength and high-intensity interval training (HIIT) efficiently increase testosterone levels. These forms of exercise promote muscle mass and stimulate testosterone production by stimulating the release of growth hormones and luteinizing hormone (LH), which stimulates testosterone production in the testicles. [7]

In addition, regular physical activity improves insulin sensitivity and reduces body fat, contributing to higher testosterone levels as well.

Building muscle activates your metabolism and optimizes hormone production. Exercise regularly and add variety to your workouts to maximize health benefits and keep your hormones in balance.

3. Get a Good Night's Sleep

Good sleep is essential for a healthy hormone balance. Your goal should be 7–9 hours of undisturbed sleep per night.

Lack of sleep can significantly lower testosterone levels, as testosterone production mainly occurs during the deep sleep phase. During sleep, your body also regulates other important hormones, such as cortisol, which can inhibit testosterone production at high levels. [8]

Good sleep hygiene, therefore, supports general recovery and regeneration and an optimal hormone balance.

4. Pay Attention to a Healthy Diet

A balanced diet with sufficient healthy fats, proteins, and carbohydrates can support your testosterone production. Also, avoid excessive sugar and alcohol consumption, as these can negatively affect testosterone levels. [9]

4.1 Foods That Can Increase Testosterone

Your diet plays an essential role in supporting your testosterone production. Here are some foods that can be particularly helpful in boosting testosterone naturally:

• Eggs: Rich in vitamin D and cholesterol, boost hormone production.
• Fatty fish: Salmon and mackerel provide valuable omega-3 fatty acids.
• Nuts and seeds: Walnuts and pumpkin seeds are excellent zinc and healthy fats sources.
• Leafy vegetables: Spinach and kale contain magnesium, which is essential for optimal hormone balance.
• Avocados: They contain healthy fats and vitamin E, which can support testosterone production.
• Pomegranates: Can help increase testosterone levels and improve sexual health.
• Proteins: Proteins are testosterone boosters because they are essential in testosterone production. [9]

Proteins provide the essential amino acids your body needs to synthesize hormones, including testosterone.

Adequate protein intake also supports muscle building and maintenance, promoting testosterone, as physical activity and muscle work stimulate hormone production.

In addition, proteins contribute to the production of globulin, such as sex hormone-binding globulin (SHBG), which transports testosterone in the blood and helps to maintain a balanced ratio of free and bound testosterone.

Therefore, a protein-rich diet supports not only muscle building but also healthy hormone production and a balanced testosterone level.

Incorporate these foods into your daily diet to naturally boost your testosterone levels.

5. Establish Less Stress in Your Life

Chronic stress leads to the release of cortisol, a stress hormone that can lower testosterone levels. Stress can also damage your mitochondria and thus disrupt testosterone production. [10]

Techniques such as meditation, yoga, or simply taking regular breaks and leisure activities can help lower stress levels and thus support testosterone production.

6. Consider Dietary Supplements

Certain supplements, such as zinc and magnesium, can boost testosterone production. These minerals are important for many bodily functions, including hormone production. [11]

Zinc is an essential cofactor for enzymes involved in testosterone synthesis, while magnesium supports the release of free testosterone in the blood.

Consume these minerals in sufficient amounts through food or supplements to ensure optimal hormone balance and the function of your endocrine systems.

7. Maintain a Healthy Body Weight

A healthy body weight can have a positive effect on your testosterone levels. Excess weight, especially belly fat, can lower testosterone levels as adipose tissue contains the enzyme aromatase, which converts testosterone into estrogen.

Higher estrogen levels can inhibit the production of luteinizing hormone (LH), which stimulates testosterone production in the testicles. Eating a balanced diet and exercising regularly can help you maintain a healthy weight, reduce aromatase activity, and thus support testosterone levels.

What Is a Normal Testosterone Range?

Normal testosterone levels can vary depending on age, gender, and individual health.

Here are the typical normal values that can help you classify your testosterone level better and recognize whether you have low testosterone:

Normal Values for Men

For adult men, the normal testosterone level in the blood is between 300 and 1,000 nanograms per deciliter (ng/dL). This range can vary slightly depending on the laboratory and measurement method. [12]

• Adolescents and young adults (18–25 years): In the upper range of the normal value, often between 500 and 1,000 ng/dL. Young men usually have a little more testosterone than adult men.

• Adult men (25–50 years): Usually between 300 and 800 ng/dL.

• Older men (50+ years): Testosterone levels may drop to 300 to 600 ng/dL, although it is normal for them to decrease gradually with age.

Normal Values for Women

Testosterone levels in women are significantly lower than in men. The normal range is between 15 and 70 ng/dL. [12]

• Premenopausal women: Typically between 15 and 60 ng/dL.

• Postmenopausal women (menopause): Often in the 20 to 70 ng/dL range.

Fluctuations and Influences

It is essential to know that testosterone levels fluctuate throughout the day. Levels are typically highest in the morning, so blood tests are often done early in the day to get the most accurate reading.

If you feel that your testosterone levels may not be in the normal range, you should see a doctor. A specific hormonal blood panel can inform whether your levels are normal or whether measures may be required to optimize your hormone balance.

At CARE, you can also request a hormone blood test and then discuss your results with your Health Coach.

Don't know the symptoms of low testosterone yet? So, we've put together some typical symptoms that could indicate a testosterone deficiency:

What Are the Symptoms of Testosterone Deficiency?

A lack of testosterone can cause a variety of symptoms that affect both physical and psychological aspects of your well-being.

Here are some of the most common symptoms that can indicate low testosterone levels: [1] [2] [3] [4] [7] [8] [10]

1. Fatigue and Lack of Energy

You always feel fatigued and have little energy, even after getting enough sleep. Low testosterone levels can make you feel exhausted and despondent.

2. Decreased Libido

A significant symptom of testosterone deficiency is a decrease in sexual desire. You may have less interest in sexual activity and a lower libido.

3. Erectile Dysfunction

Testosterone plays a vital role in achieving and maintaining erections. A deficiency can make it harder to get or maintain an erection.

4 Decreased Muscle Mass and Strength

Low testosterone levels can make building and maintaining muscle mass more difficult. You may notice that you have less strength, and your muscles “shrink” even though you exercise.

5. Increase in Body Fat

You may notice you are gaining body fat, especially in the belly area. Testosterone deficiency can affect fat distribution in your body and increase fatty tissue, especially in the abdominal area.

6. Mood Swings and Depression

Testosterone also impacts your mood. A deficiency can lead to mood swings, irritability, and even depression. You may feel depressed and have less pleasure in activities that you used to enjoy.

7. Difficulty Concentrating

You have difficulty concentrating and are often forgetful. Low testosterone levels can influence your cognitive abilities and make focusing harder.

8. Bone Loss

Testosterone is essential for bone health. A deficiency can lead to decreased bone density, which increases the risk of osteoporosis and fractures.

9. Sleep Issues

You may notice sleep disturbances or a reduced quality of sleep. Testosterone deficiency can disrupt the sleep cycle, leading to insomnia or restless sleep.

10. Reduced Hair Growth

Testosterone also affects the growth of the body and facial hair. A deficiency can lead to thinning hair or hair loss.

If you experience one or more of these symptoms, this could indicate low testosterone levels. It is important to see a doctor to get an accurate diagnosis and, if necessary, take appropriate measures to improve your testosterone naturally or artificially.

When Is Testosterone Replacement Therapy (TRT) Useful?

Testosterone replacement therapy (TRT) can be helpful in certain situations to normalize your testosterone levels and improve your quality of life.

Here are some reasons why someone might want to consider TRT:

1. You Have a Diagnosed Testosterone Deficiency

If you have been diagnosed with a clinically significant testosterone deficiency, testosterone replacement therapy may be appropriate. This is determined by blood tests showing low testosterone levels, usually below 300 ng/dL in men. [13]

2. You Had No Success with Natural Measures

You have already tried to increase your testosterone levels through natural methods such as diet, exercise, stress reduction, and adequate sleep, but to no avail. TRT may be useful if these measures are not enough to alleviate your symptoms.

3. You Have Reduced Bone Density and/or Osteoporosis

For men and women suffering from bone loss or osteoporosis, TRT or ERT can help increase bone density and reduce the risk of fractures. Healthy hormone levels are important for maintaining strong bones. [13]

4. You Have a Chronic Disease

Some chronic diseases, such as type 2 diabetes, can contribute to low testosterone levels. TRT can help alleviate symptoms and improve overall well-being in such cases. [14]

5. You Are an Older Man with Symptomatic Testosterone Deficiency

Older men in whom the natural decline in testosterone levels leads to significant symptoms may benefit from TRT. However, consider this carefully, as the therapy can also entail risks.

What Can Hinder the Body's Testosterone Production?

Various factors can interfere with the body's production of testosterone, from stress to type 2 diabetes to steroid use. Here are some of the most common causes you should be aware of:

1. Lots of Stress

Chronic stress can lead to persistently low testosterone levels. [10]

2. Poor Sleep

Insufficient or inadequate sleep can significantly impair testosterone production. This is because testosterone is mainly produced during deep sleep. [8]

3. An Unhealthy Diet

A diet rich in sugar, processed foods, and unhealthy fats can have a negative impact on testosterone production. [9]

4. Being Overweight

Excessive body fat, especially abdominal fat, can lower testosterone levels. Adipose tissue produces the enzyme aromatase, which converts testosterone to estrogen, leading to an imbalance. Healthy weight loss can help normalize testosterone levels.

5. Alcohol Consumption

Excessive alcohol consumption can impair testosterone production. Alcohol increases the production of stress hormones and can impair the function of the testicles, resulting in lower testosterone levels. Moderate consumption is, therefore, advisable.

6. Taking Steroids & Certain Medications

Some medications can impair testosterone production. These include certain antidepressants, painkillers, steroids, and drugs used to treat high blood pressure. If you are taking such medications and notice symptoms of testosterone deficiency, talk to your doctor about possible alternatives.

7. Lack of Physical Activity

A sedentary lifestyle can have a negative impact on testosterone production. Regular physical activity, especially strength training, can increase testosterone levels and improve overall health. [7]

8. Diseases and Health Conditions

Certain health conditions, such as type 2 diabetes, liver and kidney disease, and hypogonadism, can affect testosterone production. These conditions should be treated medically to stabilize hormone levels. [14]

9. Heavy Metal Exposure and Environmental Toxins

Exposure to heavy metals such as lead and mercury, as well as certain environmental toxins, can interfere with hormone production. Be sure to minimize your exposure to these pollutants. [15]