If you really need an urgent boost in your testosterone levels, such as if you’re suffering from severe hypogonadism symptoms, then testosterone therapy can help. In truth, however, you can gain more benefits if you try to raise your testosterone levels through natural means.
Although it requires a lot of effort and takes a long time, raising your testosterone levels naturally is very doable. Fortunately, there are several scientifically proven ways by which you can boost your male sex hormone levels.
Exercise Regularly
Not only does regular exercise help prevent various lifestyle-related health conditions, but it’s also an excellent way to boost your testosterone levels. Whether you’re still young or you’re already in your advanced years, exercise remains one of the best natural ways to increase testosterone production.
Researchers have examined the benefits of regular exercise on elderly men, those with hypogonadism, men suffering from erectile dysfunction or fertility, as well as on obese men. Although the results vary in terms of the percentage increase in testosterone levels, these studies show that regular exercise does boost testosterone.
Although most types of exercise can help improve your testosterone levels, resistance training has been shown as the one that yields the best results in terms of raising your testosterone levels for both the short and long term.
Reduce Stress and Cortisol Levels
Numerous studies have highlighted how chronic stress can be detrimental to one’s health.
Long-term stress causes your cortisol levels to become elevated, and when your cortisol levels are chronically high, it can cause your testosterone production to decrease.
Managing stress effectively and lowering your cortisol levels are two of the best ways to ensure that your testosterone production isn’t hampered. Exercising and taking adaptogenic herb-based supplements like Ashwagandha or Long Jack are excellent ways to reduce your stress levels, plus they help increase testosterone.
Increase Your Zinc and Vitamin D Levels
Both zinc and vitamin D are essential for maintaining normal testosterone production. When you’re deficient in either vitamin D or zinc, your testosterone production also suffers. On the one hand, if you take 3,000 IU of vitamin D3 daily for a year, it can increase your testosterone levels by as much as 25%.
Not only does zinc help with testosterone synthesis, but it’s also important for the development and growth of your spermatozoa. Human spermatozoa require zinc for motility, which is why you’ll find a high concentration of zinc in the tail part of a sperm cell.
Get Plenty of Sleep
Peak production of testosterone happens when you’re asleep at night. If you sleep for only five hours or less for even just a few days, it can cause your testosterone levels to drop by at least 15%.
Other studies have shown that sleeping for four hours or less can result in testosterone deficiency. On the other hand, it has also been shown that testosterone levels can increase by more than 10% for every additional hour of sleep that you get.
Take A Natural Testosterone Booster
You’ll find hundreds of supplements online when you search for natural testosterone boosters. However, there are only a select few herb-based testosterone boosters that are science-backed.
Ashwagandha
Withania somnifera, more commonly called Ashwagandha in Ayurvedic medicine, is one of the most studied herbal supplements. Not only does this amazing herb help lower cortisol levels and reduce stress, but it has also been proven to help raise testosterone levels.
One study showed that when infertile men took Ashwagandha supplements, it resulted in a 17% increase in their testosterone levels, as well as a huge increase in their sperm count. In studies that were participated in by healthy men, Ashwagandha supplementation has been shown to increase testosterone levels by more than 10%.
Shilajit
A mineral complex popularly used in Ayurvedic medicine to promote optimal health and longevity, shilajit has been shown to help improve male fertility and increase testosterone levels.
A 2016 study involving healthy men aged 45-55 years old showed that testosterone levels can increase by as much as 20% after taking shilajit for 3 months. Other benefits of shilajit included improved heart health and enhanced cognitive function. Shilajit has also been shown to reduce fatigue and increase responsiveness to exercise.
Long Jack
Numerous studies have highlighted the benefits of Eurycoma longifolia Long Jack on testosterone levels, male reproductive potential, and sexual desire and performance. Rich in quassinoid antioxidants, Long Jack can stimulate testicular cells directly.
This is why it’s able to effectively boost both testosterone synthesis and spermatogenesis. The antioxidant action of the herb also helps improve sperm health.
In fact, long-term Long Jack supplementation has been shown to greatly improve sperm motility, sperm count, and sperm morphology.
Because of its proven testosterone-boosting effects, Long Jack has been recommended as a natural treatment for late-onset hypogonadism or age-related testosterone deficiency. Recent studies have also shown that Long Jack is helpful in increasing bone density and treating testosterone-related osteoporosis.
Fenugreek
Free testosterone refers to the hormone that’s readily available for your body to use. Even when you produce sufficient amounts of testosterone, if most of it is bound to SHBG or sex hormone-binding globulin, it could still leave you with a low free testosterone level.
Fenugreek is an excellent herbal supplement for boosting your free testosterone levels. The herb is able to inhibit the actions of aromatase, which is the enzyme that acts on free testosterone to convert it into female sex hormones.
Tribulus terrestris
Puncture vine or Tribulus terrestris is another well-researched herbal remedy for various male sexual ailments and low testosterone levels. Tribulus terrestris extracts contain various antioxidants such as steroidal saponins.
Thanks to these antioxidant compounds, Tribulus terrestris is able to increase total and free testosterone levels, improve muscle strength and development, increase libido, as well as improve erectile function.
UltraCore Power for Increased Testosterone Production and Retention
When it comes to improving testosterone synthesis and retention, no other dietary supplement works like UltraCore Power. When you take UltraCore Power, you get to enjoy the combined benefits of several potent herbs such as Ashwagandha, shilajit, Long Jack, fenugreek, and Tribulus terrestris.
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