The usual level of testosterone in an adult male is 00 to 1,000 nanograms per deciliter (ng/dL) or 10 to 35 nanomoles per liter (nmol/L.) If that sounds complicated or (more likely) like complete gibberish, that’s because, unless you’re a doctor, the grasp of testosterone levels in the male body is not really a massive scientific, quantifiable consideration. Either you’re average, have too much, or not enough. Apart from an average male, having too much and having too little both present their own problems. Too much testosterone can cause skin problems and mood swings, as well as all manner of other conditions. Not enough testosterone can cause brittle bones, muscle wastage, lethargy, low mood, confusion, poor fat displacement and the growth of male breasts. So, side by side, low testosterone brings more problems than high.
The good news is that there are ways to increase your testosterone levels, both naturally and with intervention from your doctor. The latter is nearly always reserved for a worst-case scenario, and by no means should you ever look to obtain testosterone inducing drugs or hormone replacement treatment by yourself or by any ‘off the books’ method. It is illegal and dangerous. That said, medically induced hormone replacement therapy is useful and has its place in situations where testosterone levels are so low that they are affecting reproductive or general health. But for the purposes of this article, let’s focus on the more natural ways that we can get our testosterone levels up.
It’s been shown that certain foods have the nutrients needed to increase hormonal health, and that includes testosterone in men. Vitamin D, zinc, and omega-3 fatty acids are all vital, and these can be found in fatty fish; sardines, pilchards, mackerel…the usual suspects. Just limit yourself to little more than two fish a week as mercury levels can undo any good. Magnesium is also a much needed nutrient specifically for testosterone, and this can be found in dark, leafy greens and cruciferous vegetables. So, get plenty of cabbage, kale, broccoli and sprouts in your diet; you can’t really go overboard with these as they contain so many other healthy vitamins and minerals. As men get older, these need to feature more prominently in order to offset lower testosterone levels.
You can also raise testosterone levels by avoiding certain things too. Alcohol and junk food are a heavy hit to the body and contain trans fats; these are scientifically proven to lower testosterone levels, and contribute not only to a lower overall level but visible signs such as breast growth and poor placement of body fat (again, around the chest and also around the waistline.) Obesity itself also further lowers testosterone, so once you’re in that trap, its hard to get out.
Exercise can actually proactively increase testosterone. A healthy exercise routine keeps all bodily processes in check, and this includes in hormone production. However, if you’re looking not just to keep your levels in check but actually boost them, then muscle building exercises are the way to go. The more muscle mass you have, the more testosterone your body will produce. It’s a positive cycle to get into.
At the risk of sounding like its being over simplified, the steps to increase and maintain production of testosterone, in the absence of medical methods, are really just to maintain a healthy diet with plenty of leafy greens and a healthy consumption of oily fish. Exercise on building your muscles and minimise alcohol and junk food intake. Your body will see positive changes from the lifestyle alterations alone, and your testosterone production will get back on track…which of course then, in turn, also causes a slimmer, more muscular build to develop. Healthiness begets healthiness!
