This article is copyright © Nils Osmar 2020. It’s intended solely for informational purposes. It is not meant to be taken as, and should not be construed, as medical advice. Any changes to your lifestyle or diet should be done in consultation with your doctor or health care professional. Interested in anti-aging? Check out the Facebook Group –– ANTI-AGING THERAPIES.
Testosterone in an important hormone for both sexes. It supports muscle growth, a lean physique, mental clarity and memory. For men, it has additional benefits related to developing and maintaining masculine characteristics, and for sexual health. Its levels drop as we age unless we’re being proactive to make them higher.
If your T levels are dropping, you could ask your doctor for hormone injections, but they can have negative side effects. But some people prefer to try to raise their T levels without injections.
To raise testosterone naturally:
- TAKE L. REUTERI 6475. (There are several strains of L. Reuteri. The ones that has been shown to increase T-levels is 6475, sold by BioGaia.) (It’s possible that other strains may also work. There are much cheaper strains from other brands. But only 6475 has been shown to raise levels in laboratory studies. The others have not been studied in the same way.)
- Take the mineral BORON. (See article: The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders.)
- Take the supplement ASTAXANTHIN together with SAW PALMETTO. When taken together, they enhance each others’ effectiveness and can result in a significant increase in T-levels. See article, “An open label, dose response study to determine the effect of a dietary supplement on dihydrotestosterone, testosterone and estradiol levels in healthy males”
- See also: “Does Saw Palmetto Affect Testosterone?”
- See also: “Can Astaxanthin Boost Testosterone Levels in Men?
- One caveat: Saw palmetto taken by itself or with astaxanthin can lower DHT levels. Some men opt to lower their DHT deliberately to prevent hair loss. Others avoid saw palmetto because DHT is responsible for masculine characteristics they are wanting to enhance.
- Take L-CARNITINE
- Take ASHWAGANDHA
- Take PQQ or eat natto (rich in PQQ and other nutrients).
- NOTE: PQQ and CoQ10 appear to have a synergistic effect when taken at the same time. CoQ10 when taken alone has not been shown to increase T levels. But it may make PQQ do so more effectively. For men who are trying to conceive, CoQ10 in the ubiquinol form has been shown to increase sperm count and motility. See article.
- Take Vitamin D (particularly if you are overweight). See article.
- EXERCISE REGULARLY. Weight training and HIIT exercise (high intensity interval training) are particularly helpful. Even walking and running can help.
- NOTE: HIIT exercise has the added benefit of raising NAD levels in the body.
- Get enough SLEEP
- If you are obese ––– lose weight. Obesity depresses T levels. See article.
- Try RED LIGHT THERAPY. Buy some RED LIGHTS of the proper wavelength, and stand naked in front of them for 10-15 minutes a day, letting the light bathe every inch of your body, including your testicles if you’re male. Related article: Red Light On Your Testicles Boosts Your Testosterone Levels
- Take ROYAL JELLY. (This is a little speculative. RJ has been shown to increase testosterone in animal studies. No studies have yet been done on humans. It does have some anti-aging nutrients, including pantothenic acid, which has been shown to extend the lives of several species of insect.) Related article: Effect of royal jelly ingestion for six months on healthy volunteers
- Avoiding ENVIRONMENTAL POLLUTANTS, particularly plastics which mimic the effects of estrogens in the body.
- TAKE COLD SHOWERS. Actually the connection between cold showers and T-levels has not been proven. It has been shown that they increase cold shock proteins and raise NAD levels. Some men also report anecdotal evidence that their T-levels and libido are higher after cold exposure.
- SUN EXPOSURE. See article: “Sun Bathing Ups Men’s Testosterone”
WOULDN’T IT BE EASIER TO JUST GET TESTOSTERONE INJECTIONS?
- Probably. But I’m not convinced that it’s as safe.
- For one thing, when you start injecting testosterone, your body may start producing less due to a negative feedback effect. For another, there is an inherent (though very small) risk of infection whenever you inject a substance with any substance (breaking the skin barrier). The risk goes up if you’re injecting yourself, not having it done medically. Why take that risk if you don’t have to?
- For another, if you’re male and something increases your T levels, the odds are it’s good for you in other ways. Low T is just one symptom among many that you’re not in optimal health. Doing things to correct it with diet and exercise can have benefits that go beyond the benefits of higher testosterone.
- Related article: “Many Men Risk their health by Taking Testosterone When They Don’t Need It.”
IF YOUR DIET INCLUDES ANIMAL-BASED FOODS…
- Eat EGG YOLKS (eggs are rich in a form of cholesterol needed by the body to make testosterone)
- Take BOVINE COLOSTRUM
- Take fish oil high in DHA
- NOTE: Some studies suggest that vegans have higher T levels than meat eaters. Other studies suggest that people who eat animal-based foods, particularly oysters, have higher T levels. Whatever diet you eat, make sure it’s rich in zinc and magnesium, which are needed in the production of testosterone.
- Some men may want to avoid cruciferous vegetables (CV) because they can decrease DHT levels. To me, it’s a balance; CV does protect against cancer and assist in removing toxins from the body. If you’re doing enough things to keep your T levels high, I don’t think there’s a big danger in CV having a negative effect. If your T levels are low or borderline, avoiding them for a while might be beneficial.
AVOID THESE FOODS:
- High PUFA vegetable oils (such as soy oil, sunflower oil, canola oil)
- Mint, peppermint and spearmint.
- HIIT exercise at least 3 x a week (currently daily)
- Sun exposure (15-30 minutes of direct full body exposure per day when the sun cooperates)
- Cold showers followed by red light therapy
- I used to be obese (almost 50 pounds overweight). I went on a ketogenic diet for a while and did a lot of fasting to lose body fat. My general energy and interest in sex increased as the excess body fat came off.
- Egg yolks
- Oysters twice a week
- Eating fish daily (sardines or salmon)
- Supplements (taken together):
- L Reuteri 6475 (Biogaia) (I make a yogurt from it)
- Astaxanthin + Saw Palmetto
- PQQ + CoQ10
- Zinc and selenium
- I sometimes take a Gaia product called Male Libido. Some of the ingredients claim to increase testosterone. I haven’t checked to see whether this is true. It does amp up the sexual experience for males. Similar products with a different spectrum of ingredients are made for women.