Testosterone is a hormone that is essential for well-being and health, especially in men. It is not uncommon to have low testosterone levels due to environmental factors, unhealthy diet or ageing – all the worse that men’s health is still a taboo subject these days, as the physical effects are severe and depression can easily follow.

Testosterone makes men self-confident, ambitious, dominant and keeps their brains fit because it protects nerve cells from destructive stress. A testosterone deficiency, on the other hand, has the opposite effect. What threatens is the aforementioned depression and, in later life, Alzheimer’s and dementia. Interestingly, experiments show that testosterone intake in old age makes you smarter almost immediately.

You can experience this effect for yourself every day. In the morning, when testosterone levels are at their highest, people are particularly good at solving spatial reasoning tasks. In the late afternoon, however, when hormone levels are lower, the error rate increases, as a British study by the University of Leeds has shown.

As you can see, the body reacts very sensitively to hormone fluctuations and even the smallest changes have a big effect.

But that’s not a bad thing for us: even after years of an unhealthy diet and an unhealthy lifestyle, nothing is lost, our body is very adaptive. As always, the right knowledge is the key to success and we can quickly rebalance the hormone situation.

How does that work?

In the first part, we have already covered the factors of training and lifestyle, but today we will be looking at nutrition and substitution.

1 Increase testosterone naturally with sunlight (or vitamin D)

Vitamin D is involved in regulating the hormone by inhibiting aromatase, an enzyme that triggers the conversion of testosterone into oestrogen and can thus increase testosterone levels. As already mentioned in the first entry, this process is intensified by being overweight; the fat ensures that testosterone is converted back into oestrogen. However, with a sufficient vitamin D level, you can at least counteract this, even if you have a little too much on your ribs.

Vitamin D, together with zinc, magnesium and the B vitamins, is also necessary for the formation of testosterone. People who live in warm climates can do without a dietary supplement as long as they spend enough time in the sun. The rule of thumb here is 1-2 days in the sun on the beach per week. If you have a darker skin color, you actually need more sunlight to produce the same amount of vitamin D. Daily supplementation of 3,000 IU is recommended.

Also, did you know that sperm have vitamin D receptors? Logically, therefore, the amount of sunlight/vitamin D influences male fertility. Vitamin D increases the quality of male semen. Sperm, which have to swim to the egg cell during fertilization in order to fuse with it, were faster after taking vitamin D than before. Vitamin D produces this effect, among other things, by providing the ‘fuel’ for sperm: namely calcium, which can get into the sperm better thanks to vitamin D and thus brings them to their destination faster and more successfully.

2 A good zinc balance

Zinc is a mineral that is often associated with a testosterone-boosting effect. This is not necessarily 100% correct, zinc supplementation only has an effect on your testosterone levels if you previously suffered from a deficiency. Incidentally, exercise increases the risk of suffering from a zinc deficiency because you lose zinc when you sweat. There is also a high concentration of zinc in sperm, in fact it is mainly made up of it and an increased loss is therefore another ‘risk factor’.

Zinc is a jack-of-all-trades, it is found almost everywhere in our body – the mechanism of action is correspondingly versatile. Three studies have proven the positive effect of zinc on serotonin levels in our motivational booster testosterone. In one study, testosterone levels rose sharply in the test subjects after they were given just 3 mg a day.

The same was shown in a study in which the test subjects took a total of 25 mg over six weeks. The extremely versatile trace element also increases concentration and performance, not only mentally but also physically. And it’s no wonder: of the up to 4000 enzymes that are dependent on zinc, one enzyme, together with other endogenous helpers, is responsible for the production of testosterone.

If you have a zinc deficiency, you should take 25-30 mg of elemental zinc per day. Elemental zinc refers to the weight of the mineral itself and not the compound that is supposed to facilitate absorption in the body.

But be careful: Do not take on an empty stomach (you can easily get sick!) and do not overdose, as copper absorption is impaired (increased zinc intake can cause a copper deficiency if copper is not substituted).

3 Boost testosterone naturally with magnesium

Magnesium, like zinc, is a mineral and the same applies here: If you have a magnesium deficiency, you can increase your testosterone by supplementing with magnesium. Magnesium is also released during sweating, so supplementation is usually appropriate for athletes.

Incidentally, we need our magnesium in relation to testosterone levels for an important enzyme: 5-alpha-reductase. This converts testosterone into the stronger dihydrotestosterone (DHT). DHT is important for the growth and maintenance of hair, and it plays a role in regulating the prostate. A magnesium deficiency can therefore lead to hair loss, prostate problems and testosterone deficiency and associated problems.

4 Creatine supplementation

The well-known and much-discussed creatine is a small organic acid that is synthesized in the kidneys, pancreas and liver.

Creatine is used and promoted a lot in the sports scene, but it is often forgotten in the health scene. It can be very useful for athletes, but also has advantages for the average consumer who doesn’t exercise too obsessively but also does a little sport. The small acid can regenerate a cell’s ATP reserves very quickly – and thus supports the energy metabolism in the cells. It therefore proves useful for muscle building and strength endurance. The energy supply via sugar or fatty acids, on the other hand, takes much longer. In this way, creatine can accelerate muscle growth and help to achieve noticeably more strength during training. If the supplemented substance accumulates in the muscles, fatigue is delayed during short-term and intensive exercise.

And in addition to the strength-enhancing effect of creatine, there is also some evidence that creatine increases testosterone levels. Taking creatine as a “testosterone booster” can therefore be useful. However, it is not clear how this works. What is clear is that it helps the body to build muscle and thus lose fat tissue. As we know, being overweight ensures that testosterone is converted into oestrogen – so we can counteract this.

One theory is that increasing creatine levels in the body could trigger the release of hormones such as insulin and growth hormone, which in turn increase testosterone levels. Another theory is that creatine affects the enzymes responsible for converting testosterone into oestrogen, which then leads to an increase in testosterone levels. Some studies have already investigated how creatine affects male sex hormones. It appears to reliably increase testosterone levels in young men aged 18-35 by around 20-25%.

In general, creatine is one of the best-studied dietary supplements in sport and, when taken in the correct dosage, no side effects have been proven to date. Let’s give it a try?

5 Increase testosterone naturally through an adequate supply of amino acids

Amino acids are the building blocks of proteins and are essential for numerous processes in the body, including the formation of muscle tissue. Some (up to ten) amino acids form so-called oligopeptides, with more than ten we speak of chain-shaped polypeptides. Such polypeptides can fold or combine to form proteins with over 100 or several thousand amino acids.

Amino acids therefore form proteins and proteins in turn form a large part of our body – and a larger part than carbohydrates! According to the DGE, 60 percent of our daily diet should be carbohydrates. In contrast to the DGE, nature knows something completely different, here you can see what the (average) human being is made of.

The body consists primarily of protein and the least important are carbohydrates. Not only unimportant, but completely superfluous: Carbohydrates are not essential, the body makes them itself. If you take this sentence seriously, you could potentially undergo a major physical change.

So the secret is protein and a supply of its building blocks is essential. Since the occurrence of amino acids in our body is so enormous, the modes of action are just as varied and the amino acids have many different tasks. For example, they are responsible for the formation of collagen, the structural protein of bones, connective tissue and skin, as well as for the formation of enzymes, blood clotting factors, antibodies, muscles and hormones!

And one very important hormone is – of course – testosterone. There are different types of amino acids that can have different effects on testosterone levels in the body. To go into this briefly:

What many of you may be familiar with are the branched-chain amino acids: BCAAs.

BCAA is an abbreviation for “Branch-Chain Amino Acids”, which translates as “branched-chain amino acids”. These are three amino acids called leucine, isoleucine and valine. In the human body, there is a gene called mTOR that activates protein synthesis in muscle cells. When you take BCAAs, especially leucine, this switch is flipped and more muscle protein is produced. BCAAs are quite hyped, but other amino acids are also important in this context, for example arginine. Arginine is an amino acid that serves as a precursor to nitric oxide (NO) in the body, an important messenger substance that is responsible for blood flow and relaxation of the blood vessels. Nitric oxide can also stimulate the release of gonadotropin-releasing hormone (GnRH) in the hypothalamus, which in turn leads to the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) from the pituitary gland. LH and FSH in turn stimulate the production of testosterone in the Leydig cells of the testicles. A sufficient supply of arginine can therefore increase the release of GnRH, LH and FSH and thus increase the production of testosterone. In addition, arginine can also increase the production of growth hormones, which in turn are involved in the regulation of testosterone levels.

Arginine is another amino acid that is important for testosterone production. In 1998, researchers were awarded the Nobel Prize for the discovery of a gas that has the ability to dilate or constrict blood vessels – nitric oxide, or NO for short. NO was later hailed as Time magazine’s molecule of the year and recognized as extremely important for physical health. NO has been found to be synthesized in the human body from the amino acid arginine, which in turn can help increase testosterone levels

Incidentally, the discovery of NO as an important regulator of blood vessels led to the development of drugs such as Viagra, which are based on this principle.

There is also evidence that amino acids such as methionine and cysteine may play a role in regulating testosterone metabolism by influencing the activity of enzymes involved in testosterone production. Lysine, on the other hand, stops the conversion of testosterone into DHT. And so on and so forth, you can find a lot of information about the connection – the smartest thing is probably simply to bring the amino acid balance to the right level with an appropriate complex.

6 Increase testosterone levels with phytoandrogens

Phytoandrogens are plants that contain herbal androgens (“male hormones”) that stimulate androgen production in the body or inhibit androgen breakdown. In this way, phytoandrogens increase the free testosterone level and ensure a healthy balance between testosterone and oestrogen.

According to Stephen Harrod Buhner , an expert on medicinal plants, a program to increase testosterone levels for about three months (or in consultation with a doctor/health practitioner) may include the following steps (From his book: The Natural Testosterone Plandas):

• Just under half a teaspoon of pine pollen tincture three times a day (also available under the name pine pollen tincture)
• Daily 1200 mg nettle root
• 500 mg Tribulus terrestris three times a day
• Daily ¼ teaspoon Panax ginseng
• 1/3 teaspoon of Tienchi Ginseng three times a day
• Twice daily 1 teaspoon of Eleutherococcus tincture.

6.1 The Cordyceps medicinal mushroom – a powerful phytoandrogen

The idea of increasing testosterone levels with a mushroom may sound a little adventurous. However, it is an important phytoandrogen and we would therefore like to mention it again separately. So what does the Cordyceps medicinal mushroom do in the body? It boosts testosterone in men and improves androgens after menopause in women.

The mushroom is known for its adaptogenic properties, which means that it can help the body to adapt to stress and maintain balance in the body.

A 2016 study found that taking cordyceps extract in men led to an increase in testosterone levels. This is thought to be due to the mushroom’s ability to improve metabolism in the body and promote blood circulation.

In addition, the Cordyceps mushroom also contains a range of nutrients, including amino acids, vitamins and minerals. It is also said to be able to help increase energy and stamina and strengthen the immune system.

7 Nutrition is the be-all and end-all! Boost testosterone naturally with saturated and monounsaturated fats

Of course, nutrient substitution is only of limited benefit if we do not pay attention to our diet.

Saturated fats are particularly important as they are necessary for the production of cholesterol, which is then converted into testosterone. Omega-3 fatty acids are the classic: they mainly contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are stored in your cell membranes and serve as a starting substance for messenger substances that can influence the metabolism of your sex hormones. Did you also know that alpha-linolenic acid (ALA) is an essential fatty acid that your body cannot produce itself? EPA and DHA can theoretically be produced from ALA, but this often doesn’t work so well because the required enzymes are in limited supply. It is therefore important that you get enough omega-3 fatty acids from your diet.

Fats are not automatically bad – on the contrary, they are important for your body.

You can also find healthy fats in unprocessed foods such as raw milk butter made from pasture-raised milk from grass-fed cows, organic eggs, raw olives and olive oil, nuts, avocados, cold-processed organic nut oils or unprocessed nuts such as almonds and pecan nuts. Coconuts are another way to consume healthy fats and cholesterol, as they contain large amounts of saturated fatty acids and valuable fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K. You can consume coconuts in various forms, such as coconut milk, coconut water or coconut oil.

It’s important to get the majority of your daily energy from natural, unprocessed foods rather than sugar or highly processed grains. When it comes to nutrition, we can of course remember our proteins again: in addition to all the other factors, men who eat a low-protein diet have more globulins in their blood, which pull testosterone out of circulation and thus make it unavailable. A sufficient protein supply means that we have free hormone molecules and can increase testosterone levels.

In summary, a balanced diet rich in healthy fats and proteins can help boost testosterone levels naturally.

Malnutrition

Now we know what we can do to support our body. It might be interesting to mention again what we shouldn’t do – because before you go straight for all the supplements, you should first take a close look at your diet and leave out the following foods.

According to the specialist magazine ‘Medical News Today’, they can be responsible for your body not producing enough testosterone .

Soy

Soy-based products such as tofu, edamame or soybeans contain phytoestrogens. These work in a similar way to the female sex hormone oestrogen. Too much of it in the body suppresses testosterone. You should avoid soy products, especially after training.

This was the conclusion of a study published in the journal ‘German Medical Science’. However, this study also found that the effects of soy products on hormone balance depend on many factors, such as the amount and type of soy products consumed, as well as the age, health and lifestyle of the individual. In general, however, caution is advised.+

Low-quality dairy products

Dairy products contain synthetic and natural hormones. These can have a negative effect on your testosterone levels. One of the reasons: Animal feed often contains soy. The high oestrogen levels in cows are reflected in their milk. If you frequently consume dairy products, this upsets your natural hormone balance. Some studies have also shown that the consumption of dairy products can increase the risk of hormone-dependent cancers such as prostate cancer. However, we are not referring here to high-quality raw dairy products from pasture-fed cattle, which is a different matter.

By the way: Many animal products (hormone feeding!) such as sausage, fatty meat (grilled meat) and fish stimulate oestrogen production.

Alcohol

Anyone who wants to boost their testosterone levels to build muscle faster should consider giving up or at least severely limiting their alcohol consumption. A 2014 study published in the journal “Alcohol and Alcoholism” showed that men who drank alcohol over a longer period of time had lower testosterone levels than men who drank little or no alcohol.

This is particularly true of beer, which also contains a lot of phytoestrogens.

Bread and pastries

Most cereals contain gluten. A study in the journal ‘Nutrients’ has shown that gluten, which is found in many cereals, can increase prolactin levels in the body. Prolactin is a hormone that plays an important role in milk production and the regulation of the menstrual cycle. However, high prolactin levels can also lower testosterone levels in men and reduce sexual desire.

Trans fats

Trans fatty acids cannot be properly metabolized by the body, which can cause a number of health problems. They are a type of unsaturated fatty acid found in many processed foods such as baked goods, snacks, chips and fast food. Trans fatty acids can not only promote cardiovascular disease, but also affect hormone balance. A study in the ‘Asian Journal of Andrology’ has shown that a high intake of trans fatty acids can lower testosterone levels and reduce sperm count.

Nevertheless, for practical reasons, they are contained in many industrially processed foods and can occur when cooking with vegetable oils such as rapeseed oil.

Not only can they provoke cardiovascular diseases, but according to a study published in the ‘Asian Jornal of Andrology‘, they lower testosterone levels and can even reduce sperm count.

Sugar

A high intake of sugary foods and drinks leads to increased insulin levels in the body. Insulin, in turn, inhibits the production of SHBG (sex hormone-binding globulin), a protein that binds and inactivates testosterone. When less SHBG is present, more testosterone remains in the blood, which leads to an increase in free testosterone. However, high insulin levels are also associated with increased conversion of testosterone to dihydrotestosterone (DHT), which in turn can increase the risk of prostate cancer.

Also…

Too little plant-based food, too little fiber, too little vitamin B6 and B12, vitamin C and E, selenium and magnesium make estrogen regulation more difficult. A lack of exercise promotes hormone imbalance, while sport detoxifies the liver, reduces excess oestrogen and promotes testosterone.

And…

A high testosterone level is not everything! Because there is also too much of a good thing. In the test tube, large amounts of testosterone drive nerve cells to suicide after a few hours. Of course, this is not possible by natural means. However, we do not put our hand in the fire for men who dope themselves with anabolic steroids.

Conclusion

So, after all the reading and research on the subject of increasing testosterone naturally, I can tell you one thing: forget the expensive pills and injections, Mother Nature, as always, has everything ready. Not only that, taking medication or even a hormone cure can have rather harmful effects – it’s just the easiest method. After all, our bodies always tell us something when we are not healthy and we have to look at ourselves: Too much stress, too little sleep, too much alcohol, dissatisfaction and poor nutrition are really not uncommon these days, but rather the daily bread (which is not that healthy either 😉 )

So how about getting enough exercise, eating a balanced diet and getting enough sleep? Or maybe laugh more often, relax and simply enjoy life. It is an act of self-love to be good to ourselves and our body, it is our home – and at the end of the day, one thing counts above all: being happy and healthy.