Testosterone – what makes a man man?

Testosterone makes a man man

Testosterone makes a man man

Testosterone is an invaluable hormone for men to function properly. Unfortunately, some men suffer from decreased testosterone levels. This can be due to aging or more acute hormone problems. With decreased testosterone, men can experience many negative symptoms including a reduced libido and a decrease in lean muscle mass. Fortunately for men with low testosterone, there are a variety of methods that may increase your testosterone levels.

It is important to distinguish between non-supplemental and supplemental methods of increasing testosterone.

 
Non-supplemental methods include changes in diet or lifestyle. These methods are labeled non-supplemental, because they substitute a testosterone-boosting food or activity for another food or activity that is required for daily life. Contrarily, a supplementary method adds a non-essential chemical to your diet in order to increase testosterone. Non-supplemental methods tend to be more about changing habits, whereas supplementation involves the purchase and usage of specific products.
Changes in diet represent the first non-supplementary method of increasing testosterone. There are four easy dietary changes that can help to boost your testosterone. Increasing your intake of the following may increase your testosterone levels.

  1. It has been shown that increased vitamin D intake is correlated with increased testosterone levels.
  2. Significant amounts of vitamin D can be found in milk as well as in fatty fish (salmon, tuna and mackerel).

  3. Zinc has a similar association with increased testosterone levels.
  4. Zinc can be found in high quantities in lentils, beef and lamb.

  5. D-aspartic acid is an amino acid that is important for the production of testosterone.
  6. By adding foods high in D-aspartic acids, such as almonds and soybeans, you may increase your testosterone level.

  7. Coffee is often seen as an unhealthy morning ritual.
  8. However, caffeine in a morning cup of coffee has been connected to increases in testosterone. Adding a new ritual to your morning routine may improve your testosterone levels.

Lifestyle changes represent another way to increase your body’s testosterone production. Many of these tips are in alignment with common health goals. For example, maintaining a healthy weight may be related to increased testosterone levels. This belief is based upon studies that show overweight men to have low testosterone levels. A similar healthy choice, regular exercise, has also been associated with increased testosterone in two ways. Firstly, sedentary men have been shown to have decreased testosterone. Secondly, weightlifting has been connected to the stimulation of testosterone production.

healthy sleep

Your body requires around 7 to 8 hours of sleep

Another testosterone-boosting method is getting an appropriate amount of sleep. Your body requires around 7 to 8 hours of sleep a night to function optimally. While sleep requirements vary, lack of sleep has been related to decreased testosterone levels. The final tip may appear obvious. Remove stress from your life. Stress leads to the release of the hormone cortisol, which blocks the production of testosterone. Consistent, intense stress can lead to a reduced testosterone level. Thus, it is important to monitor your stress levels to maintain healthy testosterone levels. These testosterone-boosting lifestyle changes can be described simply as the following:

  1. Keep a healthy weight
  2. Exercise regularly
  3. Sleep for 7 to 8 hours a night
  4. Reduce your stress level

Sometimes it is necessary to make up for a lack of an essential nutrient by adding a vitamin supplement to one’s diet. Similarly, low testosterone may be addressed by testosterone-boosting supplements. Some of the most common testosterone-boosting supplements include BCAA, Tribulus terrestrist, ZMA (Zinc and Magnesium) and Eurycoma longiforia.

BCAA stands for branched-chain amino acids. These are amino acids that are often used as supplements to promote the building of muscles. In addition to contributing to muscles, research has found a relationship between BCAAs and increased testosterone levels. This means that adding a BCAA supplement to one’s diet may increase testosterone levels. BCAA products are often sold in a form similar to protein powder supplements. This BCAA powder can then be added to water to create BCAA drinks. Whey protein, a common kind of protein supplement, is high in BCAAs. Thus, whey protein can be used to obtain desired BCAAs.

Tribulus terrestris is a testosterone-boosting supplement that comes in the form of a plant extract. Its active ingredient is protodioscin, which is a precursor to DHEA. DHEA is a steroid hormone that is important for the synthesis of testosterone. In limited research, Tribulus terrestris has been shown to increase testosterone levels. Adding it to one’s diet may provide the desired results, but supporting research is not extensive.

Another testosterone-boosting supplement is ZMA. Both, zinc and magnesium are important minerals in the human body. Zinc plays an important role in the enzymes of protein synthesis pathways. Similarly significant, magnesium is an essential mineral for protein metabolism and hormone function. Together, they have been shown to increase testosterone levels. Since zinc and magnesium levels decrease during intense exercise, testosterone deficient patients can be negatively affected. A ZMA supplement can offer a solution to decreased zinc and magnesium levels. By returning zinc and magnesium levels to normal, testosterone levels are expected to improve.

Eurycoma longifolia-Long Jack

Eurycoma longifolia – Long Jack

The final supplementary method for increasing testosterone is the use of a compound nicknamed Long Jack. Long Jack stands for Eurycoma longifolia. Eurycoma longifolia is another plant extract. It has been linked to increased testosterone levels, lean body mass and muscle strength. Long Jack supplements are usually presented in capsules. However, it should be noted that some Long Jack products contain other herbs. For this reason, it is important to research Long Jack supplements before adding them to your diet.
 
As this article has shown, there are many ways to increase a man’s testosterone. This can be accomplished by replacing certain foods with testosterone boosting foods. Simple changes in day-to-day life may prove effective as well. Lastly, popular supplement products may provide the testosterone increase that you seek. Regardless of the method that you choose, be sure to research it carefully and consult your physician before use.