Testosterone plays a key role in the health of men, helping them stay strong and preserve bone density. For most men, production of this hormone peaks in the early 20s and begins to gradually decline after that.
Low levels of this hormone are associated with a number of symptoms, such as fatigue, low sex drive, and depression. While there are medications that can be used to try to increase your levels, it is often better to begin by trying out some of the following natural testosterone boosters.
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One of the best ways to boost your levels is simply to get a good night’s sleep. A number of studies have found that men who do not get enough sleep at night tend to have lower levels of testosterone. After just a single week of insufficient sleep, subjects in these studies has significantly reduced levels.
Most adults need at least seven to nine hours of sleep per night, so make sure that you are going to bed early enough to get sufficient sleep. Within a few days, your levels should start to rebound and you will feel more energetic.
Losing weight is another safe, natural way to give your levels a boost. Researchers have found that middle-aged men who are overweight tend to have lower levels of testosterone than those who are at a healthy weight. Of course, being overweight puts you at greater risk for other health problems as well.
By improving your diet and getting more exercise on a daily basis, you can not only decrease your risk of heart disease and diabetes, but you can also safely increase your testosterone levels. This will make it even easier to exercise and stay in shape.
A nutrient that can be quite important in helping you maintain the right levels is zinc. Many men do not get enough zinc in their diets, but scientists have found that this mineral plays a key role in regulating your testosterone levels. Adult men should get at least 11 mg of zinc every day.
Reducing the amount of sugar in your diet can also help. High levels of glucose in your blood can reduce your testosterone levels by up to 20 percent or more. Cutting down on sugar not only helps you lose weight, but it also helps you raise your levels again.
Give these natural testosterone boosters a try. They may be just what you are looking for.