If you’ve been feeling off lately—low on energy, mood swings, or experiencing physical symptoms like joint pain or decreased muscle strength—you’re not alone. Testosterone levels can decline for various reasons, from age to lifestyle factors, and this can bring a range of symptoms. Here, I’ll outline some natural ways to help keep your testosterone at healthy levels. However, if these symptoms sound familiar, I recommend seeking medical advice to investigate further, including checking hormone levels with a blood test if needed.
Recognising Symptoms of Low Testosterone
Low testosterone can show up in multiple ways, affecting both mental and physical wellbeing. Common symptoms of low testosterone include:
Decline in General Well-being: A general feeling of poor health or reduced energy.
Joint and Muscle Pain: Pain in the lower back, joints, limbs, or general muscle aches.
Excessive Sweating: Unexpected or sudden episodes of sweating, including hot flushes.
Sleep Problems: Issues with falling asleep, staying asleep, or waking up early and feeling unrested.
Increased Need for Sleep: Constant tiredness and needing more rest than usual.
Mood Changes: Irritability, nervousness, anxiety, and mood swings.
Physical Exhaustion: Reduced vitality, marked by lower performance, less interest in leisure, and general fatigue.
Muscle Weakness: Feeling physically weaker than before.
Depressive Mood: Sadness, lack of motivation, or a feeling of emptiness.
Feeling Past Your Peak: A sense of lost drive or diminished physical prowess.
Burnout: Mental or physical exhaustion.
Reduced Beard Growth: Noticeable reduction in facial hair growth.
Reduced Sexual Function and Desire: Decrease in libido, frequency of sexual activity, and morning erections.
These symptoms can range from mild to severe. For men with only slightly low testosterone, natural methods may support testosterone levels. However, if symptoms are impacting your quality of life, investigating further is wise.
Natural Ways to Boost Testosterone for Men
If you’re experiencing any of these symptoms, lifestyle adjustments can be a helpful approach to supporting testosterone levels naturally. Here are some effective strategies to consider:
1. Prioritise a Testosterone-Supportive Diet
A healthy diet rich in specific nutrients can play a role in supporting testosterone production:
Healthy Fats: Testosterone production relies on certain fats, so including healthy sources in your diet can be beneficial. Foods rich in monounsaturated and polyunsaturated fats, like avocados, nuts, and olive oil, support hormone health. Additionally, moderate amounts of saturated fats from lean meats and dairy products are also associated with healthy testosterone levels.
Zinc and Magnesium: Both of these minerals are crucial for testosterone production. Zinc can help the body produce and maintain healthy testosterone levels, while magnesium helps to regulate hormone production and improve muscle function. Foods rich in these minerals include oysters, red meat, beans, seeds, and leafy green vegetables like spinach.
Vitamin D: Known as the “sunshine vitamin,” Vitamin D acts like a hormone in the body and is closely associated with testosterone production. The best natural source of Vitamin D is sunlight, so getting outside for about 15–20 minutes a day is ideal. For those with limited sun exposure, foods like oily fish (salmon, mackerel), eggs, and fortified cereals are good dietary sources. I also advise that most people take a Vitamin D supplement, especially in the autumn and winter months in the UK and Ireland.
Protein and Carbohydrates: Testosterone levels can also be influenced by protein and carbohydrate intake. A balanced intake of both is essential, as too little or too much of either can disrupt hormone balance. Including lean proteins like chicken, turkey, fish, and plant-based proteins alongside complex carbohydrates from whole grains and vegetables can help maintain stable testosterone levels.
2. Exercise Regularly
Regular exercise is not only good for your overall health but can also positively influence testosterone levels. Different types of exercise may have distinct benefits:
Resistance Training: Strength training exercises, especially those that target large muscle groups (e.g., squats, deadlifts, and bench presses), are particularly effective for boosting testosterone. Aim for strength-based exercises two to three times a week for the best results.
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief rest periods. This form of exercise has been shown to support testosterone production, likely due to its effects on reducing body fat and increasing lean muscle mass.
Cardio in Moderation: Moderate cardiovascular exercise is beneficial for cardiovascular health and can support overall hormonal balance. However, excessive cardio may elevate cortisol levels, a stress hormone that can reduce testosterone. A balanced mix of strength training and moderate cardio can be a sustainable approach.
3. Prioritise Quality Sleep
A good night’s sleep is crucial for testosterone production, as levels peak during deep sleep stages. Aim for 7-9 hours per night, and consider the following to improve sleep quality:
Establish a Regular Routine: Going to bed and waking up at the same time each day can help regulate your body’s internal clock.
Create a Relaxing Environment: Reduce light exposure in the evening, limit screen time an hour before bed, and keep the bedroom cool and quiet.
Avoid Stimulants Before Bed: Avoid caffeine after midday and heavy meals in the hours leading up to bedtime, as these can disrupt sleep quality.
4. Manage Stress Levels
Chronic stress causes the body to produce cortisol, which can negatively impact testosterone production. Managing stress effectively can help preserve testosterone levels:
Mindfulness and Meditation: These practices can help lower stress levels, reduce cortisol, and positively impact overall hormone health.
Physical Activity: Regular exercise, even gentle forms like walking or stretching, can help manage stress and reduce cortisol.
Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, or even spending time in nature can support your body’s ability to manage stress.
5. Maintain a Healthy Body Weight
Carrying excess weight, especially around the abdomen, can lead to lower testosterone levels by increasing the production of oestrogen. Maintaining a healthy body weight through a balanced diet and regular physical activity can help regulate hormones naturally. Aim to:
Focus on Whole Foods: Emphasise whole, unprocessed foods in your diet, including a variety of vegetables, lean proteins, whole grains, and healthy fats.
Balance Caloric Intake: Avoid extreme caloric restriction or overeating, as both can negatively impact testosterone. A balanced approach to caloric intake supports hormonal stability.
6. Consider Herbal Supplements
While more research is needed in this area, some herbal supplements have shown promise in supporting testosterone levels:
Ashwagandha: An adaptogenic herb known for its stress-relieving properties, ashwagandha has been shown to help lower cortisol levels. Reducing cortisol may help improve testosterone production in some men.
Fenugreek: This herb has been associated with increased testosterone and libido. Some studies suggest it can help improve strength, mood, and energy levels.
Ginger: Known for its anti-inflammatory and antioxidant properties, ginger may also support testosterone production. Regular ginger supplementation has shown potential benefits in testosterone levels in some studies.
It’s essential to remember that while these herbs may offer benefits, their effects vary between individuals. Consulting a suitably qualified healthcare professional before starting new supplements is advised.
7. Limit Alcohol and Avoid Substance Abuse
Excessive alcohol consumption can reduce testosterone levels, as alcohol can disrupt the endocrine system. Moderating alcohol intake or avoiding it altogether can help to preserve testosterone. Additionally, smoking and the use of recreational drugs can negatively impact testosterone levels and overall hormone health.
Natural Support vs. Medical Treatment
These natural approaches may help keep testosterone levels healthy, but they aren’t a replacement for medical treatment if testosterone is significantly low. If you’re experiencing symptoms like low energy, mood changes, or issues with muscle strength, it’s worth investigating further. For men with mild symptoms, lifestyle changes might offer sufficient support, while those with more severe symptoms may need tailored medical advice and treatment.
Book a Consultation to Check Your Hormone Levels
If you’re experiencing these symptoms, I offer consultations to explore your hormone health in depth. During the consultation, we can consider lifestyle adjustments, and if needed, arrange a blood test to get a clear picture of your hormone levels. You can book an appointment online. Your health and wellbeing are worth it, so don’t hesitate to reach out if you’d like to investigate further.