Boosting Testosterone: Natural Methods vs. Therapy

Understanding Testosterone: What It Means to "Boost" It

Grasping the concept of "boosting testosterone" can be challenging. While most people recognize testosterone as a hormone associated with facial hair and puberty, its role extends far beyond that. It aids in muscle growth and strength, but there are also common misconceptions, such as the idea that bald men have an abundance of it.

Interest in testosterone enhancement has surged, as evidenced by millions of TikTok searches for terms like "increasing testosterone" and "testosterone supplements." This indicates that many men are eager to understand how to elevate their testosterone levels, whether through natural methods or supplements. But what does the science say? What exactly does testosterone do for us? Which supplements and prescriptions can help? And can too much testosterone be harmful?

The Importance of Testosterone

“Testosterone plays a crucial role in muscle development,” explains Ali Malik, founder of Fit Labs Kensington. Low testosterone levels can lead to muscle weakness, and research indicates that increasing testosterone can help build lean body mass and combat age-related muscle loss. Approximately 40% of men over the age of 45 experience low testosterone levels, making it a significant issue to monitor.

The Role of Testosterone in Our Bodies

Beyond its effects on sexual function and growth, testosterone has a profound impact on overall health. It boosts brain function, improves cardiovascular health, and protects vital organs like the prostate and liver.

“Testosterone enhances cognitive function, improving concentration, focus, and mental clarity,” says Dr. Kerry Aston, founder of The Movement Medic. “It also affects vascular reactivity and lipid profiles, helping to reduce abdominal fat, which decreases the risk of metabolic diseases and poor cardiovascular health.” In essence, testosterone is a powerhouse hormone that supports strength, vitality, and potentially longevity.

Benefits of Increasing Testosterone

As Dr. Amy Wells, a senior lecturer in exercise physiology at the University of Hertfordshire, notes, many studies focused on increasing testosterone have primarily involved men with deficiencies. Boosting testosterone can lead to improvements in libido, sexual function, bone density, muscle mass, body composition, and mood. While it’s unclear how much testosterone boosts will affect those without a deficiency, experts agree that testosterone production generally declines after the age of 25 or 30.

Eight Foods to Help Boost Testosterone

Before considering supplements, it’s worth exploring natural dietary sources that may help increase testosterone levels. Dr. Wells highlights several foods rich in vitamin D, zinc, and betaine that can support testosterone production:

• Beets
• Spinach
• Whole grains
• Red meat
• Seafood and oily fish (e.g., salmon, sardines, herring, mackerel)
• Nuts
• Breakfast cereals
• Egg yolks

Lifestyle Changes for Natural Testosterone Boosts

In addition to dietary adjustments, certain lifestyle changes can help sustain and even enhance testosterone levels. Dr. Wells points to studies showing that weight training and bodyweight exercises can induce short-term increases in testosterone. If you primarily focus on cardio, it might be time to incorporate some strength training.

“Reducing stress is another important factor, as cortisol can suppress testosterone production,” adds Dr. Wells. Avoiding prolonged strenuous activities, like marathon running, can help maintain healthy testosterone levels. Lifting weights can also reduce stress.

“Weight loss through a combination of a healthy diet and regular exercise is crucial for addressing low testosterone in overweight or obese individuals,” explains Dr. Aston. She notes that reducing excess body fat can help balance hormonal levels and improve insulin sensitivity.

Testosterone-Boosting Medications

If additional support is needed, Malik outlines several common testosterone prescriptions:

• Testosterone Replacement Therapy (TRT): Involves administering synthetic testosterone to supplement or replace natural production.
• Clomiphene Citrate (Clomid): Stimulates the body’s natural testosterone production by blocking estrogen receptors in the hypothalamus.
• Human Chorionic Gonadotropin (hCG): Mimics luteinizing hormone (LH) to stimulate testosterone production in the testes.
• Anabolic Steroids: Synthetic testosterone variations used to increase muscle mass and performance, but associated with significant health risks.
• Aromatase Inhibitors: Block the conversion of testosterone to estrogen, potentially increasing testosterone levels.
• Selective Androgen Receptor Modulators (SARMs): Target androgen receptors to mimic testosterone effects without some side effects.

Using these medications outside of a medical setting can be risky, so consult with your doctor before proceeding.

The Risks of Boosting Testosterone Levels

Excess testosterone can be just as harmful as low levels. It has been linked to increased risks of heart attacks, strokes, prostate cancer, hormone imbalances leading to testicular atrophy, and disruptions in other hormones like estrogen. Malik warns that excessive testosterone supplementation can suppress sperm production, leading to infertility and may cause mood swings, increased aggression, and irritability. Additionally, it can lead to skin issues like acne due to increased oil production.

In 2014, the FDA issued a warning about the risk of venous blood clots associated with testosterone product use, which can lead to serious cardiovascular events. Dr. Wells emphasizes that dietary supplements are often poorly regulated, and some can have severe side effects, such as thickening blood and exacerbating untreated sleep apnea and heart failure.

Seeking Professional Guidance

It’s best to prioritize natural methods, such as dietary changes and increased exercise, before considering testosterone medications. Consulting a doctor is crucial, as self-medicating with testosterone drugs can lead to a range of unintended side effects. Focus on holistic lifestyle changes to maintain healthy testosterone levels effectively.