Last Updated on July 11, 2022
A lot of people look to increase the presence of testosterone on their bodies using supplements.
We are going to speak here how to boost the presence of the testosterone hormone in our system by natural means such as foods high in testosterone and herbs that can help us in our quest to better our bodies.
What is the Origin of Testosterone and Where Does it Come From?
Testosterone was discovered almost by accident back in 1889 by Dr. Charles Brown-Sequard a 72-year older adult who boasted increased strength, health and mental agility achieved by an injection of a formula that combined blood, semen and testicular fluid from animal samples.
The effects were notable and acknowledge by many physicians until the hormone found on this mix was finally isolated in 1935 and renamed as you know it today.
The medical community didn’t lose any time, and Swiss scientists quickly synthesized the hormone for commercial use, making it an instant best-seller among people looking to regain some semblance of health.
After some time passed, many athletes and bodybuilders started to take it as enhancers to boost their abilities and perform better.
It was this group of people, the one who found out the hard way how much damage testosterone can do if it is consumed without medical supervision.
To this day, testosterone for consumption is considered a chemical compound and a controlled substance in many countries such as the US, Canada, the UK, and Australia.
You need a prescription and medical supervision to be able to consume it.
The hormone is naturally generated by the human body on males and females alike, but it has a much higher presence in men who produce the most substantial amount of it on their testicles, while women produce it on their ovaries and their adrenal glands but only in minimal quantities.
Is there a Healthy Limit to Testosterone Levels?
There is one thing that is very certain about it: the presence of the hormone fluctuates a lot in the human body.
Humans, in general, reach their highest levels during the morning and it slows down gradually as the day goes by.
The creation of testosterone in our bodies is handled by another hormone named “Gonadotropin” that is released every two hours.
The peak level of testosterone in the body of a man in his youth ranges from 264 to 916 nanograms per deciliter of blood, while in women is of 8 to 60 nanograms per deciliter.
These figures are heavily tied to the health of the person and their eating habits by consuming foods that boost testosterone. Going above these levels can bring a lot of side effects on the body, both good and bad as well.
What is the Function of Testosterone in Human Body?
Testosterone is a hormone that enters passively every cell in the body and binds them to androgen receptors to keep direct interaction with the nucleus.
It also serves as the main hormone in a lot of body tissue and the sex glands as well. Things like skin, hair follicles, and fat are affected by it.
Testosterone is converted to estrogen in women or androgen in men to act as a pro-hormone. The most immediate effects on the human body that have been recorded so far are the following:
- Testosterone affects how our body synthesize proteins to increase our muscle mass and our strength
- The hormone blocks the ability to intake and store fat and also increases the number of fat-burning receptors
- Testosterone improves our ability to learn new things, increases our sexual desires, affects our memory and gets a hold of our feelings making us more sensitive
- The hormone also increases the cardiac output of our heart and affect the blood flow in our body
- Our bone structure is affected as well by testosterone since it increases the presence of red cells and the growth of bones as well as their density.
- The hormone affects our skin by helping to increase the production of collagen as well as the presence of hair in areas that didn’t have it before
- Testosterone also has a significant effect on male genitalia, the flow of sperm is reduced and becomes less viable, it can also cause erectile function and affect the growth of the penis
- The hormone also affects kidneys as well by increasing the production of erythropoietin to stimulate the production of more red blood cells
How Do We Increase Testosterone Levels Naturally?
Don’t consider supplements and drugs as the first options to increase the presence of testosterone in your body.
At least don’t go for it without medical supervision and a previous study.
For all the things you may know about your body, you could be one of the very few fortunate who has increased levels of the hormone in your system.
Even if that is not the case, there are a lot of natural means to improve your levels of testosterone.
Sometimes all you need is a change in your lifestyle to get what you want, such as increasing your consumption of testosterone fruits.
Try the following:
- Get some sleep
Lack of sleep always affects the presence of hormones negatively and disrupts our body chemistry as well. Make sleeping at least a full eight hours a day one of your top priorities to keep a high presence of testosterone in your body.
- Keep a Balanced Diet
Too many people stop paying attention to what they eat while pursuing top physical performance. This is one of the worst mistakes anyone can do since poor eating habits will keep your levels of testosterone in the low.
If you have no idea on how to eat well and in accordance with your body type, you need to consult a nutritionist who will tell you which are the foods that boost testosterone.
- Lose some Weight
Obese have low levels of testosterone, and that’s a fact proven by many studies in the medical field. Fat people between 15 and 25 years-old have 50% less testosterone in their bodies than those who are slim, that’s why slender people always have more energy.
- Be an Active Person
If you keep yourself active, you will have more testosterone to spend. Engage in physical activity. It will be good for losing weight. Don’t overexert yourself here; doing too much will decrease your levels of testosterone as well.
- Avoid Stressful Situations
Stress increases the levels of cortisol in the human body. This hormone is responsible for a lot of processes inside you, such as your metabolism and your immune system.
Increased levels of cortisol mean a lower presence of testosterone, and that will translate to erratic behaviors such as emotional inhibition, aggressiveness, rumination, and other negative feelings.
- Increase your Intake of Vitamins
You can find a lot of vitamins out there either by consuming certain foods or by taking supplements that contain them. Vitamin D can help you have normal levels of testosterone during the day.
You can get as much as you need by getting under the sun for at least 15 minutes every day. You can also try foods high in testosterone such as salmon, tuna, or other fatty fishes.
You can also try cereal products and enriched milk to increase DHEA levels in your body to help you produce more testosterone.
There are other foods that boost testosterone, especially those containing Magnesium and Zinc which can be found in products containing leafy vegetables, whole grains, flax seeds, and other nuts.
Best Natural Testosterone Boosters Foods
- Beef
A lot of people will place a red flag on this recommendation based on health recommendations.
But if you avoid overconsumption of red meats, you can get the benefits of specific cuts since they are one of the foods high in testosterone.
Beef liver is an excellent source of vitamin D, ground beef, and chuck roasts contain zinc.
You can choose lean cuts of meat to keep the fats in check and don’t make it your only source of proteins for each day.
- Tuna
Tuna is one of the best foods to boost testosterone since it’s full of vitamin D, which as you can imagine, is linked to testosterone production.
Tuna is also one of the best animal meats you can have since it’s very rich in proteins and low in calories.
You can have it fresh or canned; tuna is a natural booster of testosterone. Salmon and sardines also make for excellent facsimiles if you don’t like the flavor of it.
- Egg yolks
Egg yolks are one of those foods high in testosterone since they are a rich source of vitamin D.
It also gets a bad rap because of the cholesterol found on it, but the truth is that egg yolks contain much more nutrients than egg whites.
If you don’t have any cholesterol issues, you can eat one egg a day without problems.
- Low-fat Milk
Milk is one of the best foods to boost testosterone since it is a good source of proteins and calcium. People are encouraged to drink milk to improve the health of their bones.
Milk contains a lot of vitamin D to help you keep testosterone levels in check.
The best way to make sure you are getting the nutrients you need out of it is by choosing fortified brands with low-fat or skim versions.
- Oysters
Oysters are one of those foods high in testosterone because they contain a lot of zinc, one of the essential nutrients of puberty. It also helps balance the presence of male hormones through most of our adulthood.
- Cereals
There are a lot of cereals out there that are foods that boost testosterone. Fortified brands with vitamin D are the best choice. You can eat them with a serving of testosterone on top of the nutrients, and you will have a winning combination there.
- Beans
All beans are foods high in testosterone. They offer a lot of benefits to our body in every presentation. We can have servings of white beans as minestrone, or kidney and black beans as soups. They are all great since they are a significant source of vitamin D and zinc.
- Shellfish
Crabs and lobsters are some of the best foods to boost testosterone, mainly because they contain a lot of zinc in a 3-ounce serving. Be careful though; they are usually really fatty at times.
Getting Help from Mother Nature – Testosterone Booster Herbs
One of the best alternatives to synthetic compounds is natural supplements since they can help increase testosterone levels as well. The following is a list of some of the most popular options out there:
This is a potent amino acid found in asparagus plants that can help anyone increase their levels of testosterone. It makes mobility easier and enhances our natural agility.
This is probably the most popular vitamin on the list and one of the main producers of testosterone. It can be found nearly anywhere, from the sunlight to milk. The vitamin is a fat-soluble compound that is processed by our skin to keep testosterone always present in our body.
This is a very popular plant that can be found in dry climates. It is well-known for its high levels of testosterone and because it helps to improve the sexual health of those who consume it, as well as their sex drive.
This is an herb that can help you increase your testosterone levels as it reduces the effects of the enzyme that transform testosterone into estrogen. It can also be helpful for those who are looking to lose fat and improve their health.
This is one of the most popular spices out there, as well as the main ingredient for many recipes and teas all over the world. It’s a common known fact that ginger also improves the presence of testosterone levels in the body and has some positive effects on your sexual performance.
This is a prevalent herb used in ancient Indian medicine. It’s beneficial to help you deal with stress and increases the flow of testosterone to help athletes achieve better performances during practices.
Closing Thoughts
As you can see, there are a lot of natural ways to increase the presence of testosterone in the human body.
Being safe will always beat being sorry, so do your best to avoid self-medication?
Testosterone is a potent substance that can help us reach levels that we haven’t imagined, but it can also severely damage our health if we embrace them without supervision.
