How to Boost Testosterone Levels

Testosterone plays a vital role in a man's health throughout his life. It is connected to sex drive and sperm production, as well as bone density, strength, body hair, muscle mass, blood cell levels and sense of well-being. (Women have testosterone, too, though at much lower levels.)

A man's testosterone levels naturally decline with age. But low testosterone, known as low-T or hypogonadism, can afflict men of any age and cause sexual problems. Beyond age, low-T has multiple other risk factors, including obesity, injury to the testes, alcohol abuse, cirrhosis of the liver, obstructive sleep apnea and uncontrolled type 2 diabetes.

Fortunately, many treatments and lifestyle choices are available to help men reverse their dipping testosterone levels.

Defining normal testosterone levels

Normal testosterone levels in men are considered to be anywhere between 300 and 1,000 nanograms per deciliter (ng/dl). Levels tend to fluctuate throughout a man's life, however, including falling by 1 percent per year after the age of 40. Experiencing a testosterone level below 300 ng/dl isn't necessarily a problem. Close to 40 percent of guys age 45 and older fall into that category, and many doctors consider lower numbers a normal part of the aging process. Readings between 200 and 300 ng/dl are considered a "gray area," and no action may be recommended. Your doctor can check your testosterone levels, or home testing kits are available online. Be sure to buy one from a reputable company.

Beyond age, low-T has multiple other risk factors, including obesity, injury to the testes, alcohol abuse, cirrhosis of the liver, obstructive sleep apnea, and uncontrolled type 2 diabetes.

What low testosterone means

In many cases, guys don't know they have low testosterone until they experience a symptom: erectile dysfunction (ED), lower libido, infertility, irritability or mood changes. Other physical signs include loss of height, loss of facial hair, unexplained weight gain, anemia, osteoporosis, and an increase in breast tissue. Young boys with low testosterone levels may not develop fully during puberty and have poorly developed muscles or lack body hair.

Boosting testosterone

There's no known way to prevent low-T, caused by genetic conditions or damage to the testes or pituitary gland, but levels can be brought back up. Medical methods include medication changes and testosterone replacement therapy (TRT), which is available as an injection, gel, skin patch or pellet implanted under the skin; oral testosterone is not currently approved in the United States.

TRT can cause side effects: acne, fluid retention, difficulty urinating, breast tenderness/enlargement, worsened sleep apnea, testicular shrinkage, low sperm count and skin irritation. Regular follow-ups with your physician and optimization of TRT administration methods can minimize these side effects. TRT can also increase prostate-specific antigen (PSA), a possible indicator of prostate cancer. Talk to your doctor about safely monitoring your prostate health while on TRT. Men with prostate cancer or other prostate problems shouldn't take TRT nor should men with congestive heart failure or elevated red blood cell count.

Testosterone can be boosted naturally through lifestyle changes. Exercise and weightlifting are two of the most scientifically proven ways and are particularly helpful in older and obese men. Resistance training appears to be the most beneficial exercise, and high-intensity interval training (HIIT) also helps. A healthy, balanced diet with appropriate caloric intake is important—both overeating and excessive dieting can negatively impact testosterone. Enjoy whole foods and minimize processed foods, salt and sugar.

Supplements can be effective. A 2011 study found 3,000 international units of vitamin D (present in fatty fish, orange juice and fortified soy milk) per day for 12 months might increase testosterone levels by roughly 25 percent. You can also get vitamin D from a supplement or by simply spending 20 to 30 minutes a day in the sun (wear sunscreen). Vitamin B and zinc supplements have also shown promise in boosting testosterone levels. Always check with your doctor before starting new supplements, which are not regulated by the Food and Drug Administration.

Giddy Health Male Libido vitamins provide natural testosterone support, with clinically proven ingredients extracted from the eurycoma longifolia plant, as well as zinc, ashwagandha, and D3 to support healthy testosterone levels and boost libido. Created in conjunction with industry leaders and researchers, these capsules utilize microbead technology for a timed release throughout the day, further helping to reduce stress and boost testosterone production. 

Other lifestyle choices are equally important in maintaining or boosting testosterone levels. Reduce stress, which can wreak havoc on multiple body systems, including testosterone production, due to elevated cortisol. Prioritize sleep because studies indicate sleep deprivation can decrease testosterone levels by up to 15 percent. A healthy sex life is beneficial, and also minimize alcohol use, limit exposure to BPA in plastics and avoid smoking and drugs.

Guys, don't stress about your testosterone levels. Do get tested and seek care from your doctor if you're experiencing symptoms, and explore the many ways to boost your levels to get back to feeling like yourself.