Testosterone is one of the hormones which are referred to as androgens. It is number one male sex hormone and it plays very important role in a male’s body.

Testosterone is produced by the male testicles (testes) and that is why it is called testosterone. It is also secreted by adrenal gland in small amount.

How much testosterone to produce is controlled by pituitary gland ( also known as the master gland) and the hypothalamus gland. Hypothalamus gland sends instructions related to the production to the pituitary gland which further relays the signal to the testicles to initiate the production of the hormone.

Females also have testosterone (produced by ovaries and adrenal glands) but in very low quantity because it is not the primary hormone for females. Primary hormone in females is estrogen.

Testosterone Structure:

Chemical formula: C19H28O2

How to increase testosterone levels naturally

Function of testosterone:

  • It regulates male sex drive (libido)
  • It promotes development of male sex organs
  • Maintains sperm production, muscle strength and bone mass
  • It also promotes male characteristics like voice deepening, beard growth, pubic hair etc.

Normal Testosterone Levels for males:

A normal man produces about 6-7 mg/day

AgeAverage Total Testosterone (ng/dL)Normal Total Testosterone (ng/dL)
30-40219-1009600-675
40-50201-993500-550
50-60170-918400-450
60+156-700300-350

Low Testosterone Symptoms:

Testosterone production generally decreases with age. Test production can also be dropped due to a number of reasons:

  • Testicles injury
  • Testicular cancer
  • Hormonal imbalance
  • Infection, Liver or Kidney disease
  • Diabetes (Type-2)
  • Obesity

Low test levels can cause a lot of problems in the men. If the T-level drops below the normal range then following side effects can occur:

  • Reduced sperm count
  • Reduced sex drive (libido)
  • Erectile Dysfunction (impotency)
  • Testis shrink
  • Hair loss
  • Muscle loss
  • Weak bones
  • Acne
  • Increased body fat
  • Mood swings
  • Spike in stress levels

How to increase testosterone levels naturally:

If your testosterone production is lower than 7 mg/day then you need to take steps to increase your testosterone levels upto the normal 7mg/day mark.

Here are some ways by which you can increase your testosterone production naturally:

1. Physical Exercise:

Doing workout regularly especially legs workout helps in increasing the test production naturally. When you do legs exercises like squats, lunges etc then your body produces test naturally.

2. Reduce your stress levels:

Your stress levels must be low. The higher the stress levels the lower will be your testosterone levels.

3. Take proper rest:

8-9 hours sleep per day is very important for proper body functionality and production of testosterone. Deprivation of rest leads to hormonal imbalance in the body which creates tons of problems. Hormones are released in the body at the time of sleeping only. So take good rest.

4. Improve your nutrition:

Add saturated fat to your diet. Saturated fat helps in boosting testosterone levels in the body. Recommended intake of saturated fat by The American Heart Association is 5-6% of your total calorie intake.

5. Limit Sugar intake:

Excess sugar in the body creates a lot of problems. Testosterone levels tends to decrease after sugar consumption because sugar causes a spike in blood insulin levels. This can lead to low test levels so you must limit your sugar intake.

6. Add Vitamin-D to the diet:

Vitamin D is essential for the development of healthy sperm cells and also in the production of testosterone. So adding Vitamin-D to your diet may give a boost to your libido.

7. Add Zinc to the diet:

Zinc is a mineral which is very important in testosterone production. A deficiency of zinc leads in decreased sperm count and test production.

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