How to increase testosterone: 6 infallible tips

Some tips for increasing testosterone include eating foods rich in zinc, vitamin A and vitamin D, practicing physical activity and getting a good night’s sleep, as these help to increase testosterone levels naturally in the body.

Testosterone is a hormone present in men and women, being important for libido, fertility, increased muscle mass and male characteristics, such as hair growth and sperm production. Understand more about testosterone.

However, when lifestyle changes are not capable of increasing testosterone, the urologist, gynecologist or endocrinologist may recommend hormone replacement, through supplements such as Sustanon, Somatodrol, Provacyl and Androgel.

6 tips to increase testosterone

Some of the top tips to help increase testosterone are:

1. Eat foods rich in zinc, vitamins A and vitamin D

Foods rich in zinc, vitamin A and vitamin D help increase testosterone production in men and women, improving fertility and libido.

Thus, the foods that help to naturally increase testosterone are:

• Foods rich in zinc, such as oysters, seafood, beef liver, pumpkin and sesame seeds;
• Foods rich in vitamin D, such as salmon, butter, sardines and eggs;
• Foods rich in vitamin A, such as mango, spinach, tomato, yogurt and cheese.

In addition, it is also recommended to eat foods such as flaxseed, avocado and salmon, as they are rich in omega 3, a healthy fat that acts in the production of testosterone. Check out other foods that increase testosterone.

2. Practice physical exercise

Practicing between 150 and 200 minutes of physical exercise per week increases testosterone levels. The exercises that most favor the increase in testosterone are resistance and high impact exercises, such as weight training, crossfit and functional exercises. Discover other exercises that increase testosterone.

However, it is important to remember that excessive physical activity is not recommended, as it can cause stress in the body, increasing cortisol levels, which is a hormone that causes testosterone levels to drop.

3. Sleep 7 to 9 hours a night

Sleeping 7 to 9 hours a night is essential for increasing testosterone production, as sleep controls cortisol levels, which is the hormone that inhibits testosterone production. See how many hours you sleep per day.

4. Maintain adequate weight

To increase testosterone, it is recommended to maintain adequate body weight. This is because excess body fat increases levels of aromatase, an enzyme that decreases the production and levels of testosterone in the body.

However, it is not recommended to have low body weight, because fat cells are essential for the production of hormones such as testosterone.

To find out your ideal weight, enter your data into our calculator below:

5. Reduce stress

To increase testosterone, it is recommended to reduce stress, because during stress the body increases the release of cortisol, which is the hormone that decreases testosterone levels in the body.

Some tips for reducing stress include doing activities that promote well-being and pleasure, such as reading, doing yoga, dancing, going out with friends or undergoing psychotherapy. Check out other tips to reduce stress.

6. Use supplements

Using hormone replacement supplements, such as Sustanon, Somatodrol, Provacyl and Androgel, may be indicated to help increase testosterone.

However, these supplements should only be used under medical advice and when the levels of this hormone are very low. Find out how testosterone replacement is done.

Symptoms of Low Testosterone

Some symptoms that may indicate low testosterone levels are:

• Decreased libido;
• Frequent tiredness;
• Depression;
• Irritability;
• Difficulty gaining muscle mass;
• Reduction of body and beard hair;
• Difficulty falling asleep and a lot of restlessness during the night.

In the presence of symptoms that may indicate low testosterone, it is recommended to consult an endocrinologist, urologist, in the case of men, or gynecologist, in the case of women.