How to Elevate Testosterone Levels

Testosterone is a hormone in the body that helps maintain muscle mass, bone density, red blood cell count, sex drive, and sperm count, according to the Mayo Clinic. Between the ages of 30 and 40 years, the body's testosterone production begins to decrease. The decrease in testosterone can cause loss of bone density and muscle mass, decrease in sexual drive, increase in body fat, memory loss, and depression, according to the Mayo Clinic. There are natural ways to elevate testosterone levels through simple lifestyle changes; however, if additional testosterone elevation is needed, testosterone replacement therapy is an option.

Instructions

• 1

  Eat a healthy diet. Adequate consumption of fruits and vegetables is essential to the body's health and testosterone production. Although fruits and vegetables are important, a vegetarian diet causes a decrease in testosterone. Healthy fats, such as omega-3 fatty acids, as well as meat, are necessary for higher testosterone production. Protein is important because it stimulates certain hormones within the body that regulate the release of testosterone. Limit carbohydrates and simple sugars, which cause blood sugar to increase and testosterone production to decrease.

• 2

  Take vitamins each day. In addition to vitamins, take extra zinc supplements. Extra zinc is needed because it is a mineral that the body has a hard time absorbing. The recommended daily zinc consumption is 11 mg for men and 9 mg for women. With proper zinc absorption, people can expect to sleep better and have elevated testosterone levels.

• 3

  Maintain good mental health by avoiding stressful situations and getting the proper sleep each night. Adults need 8 hours of sleep, although some adults require up to 10 hours. Stressful situations should be avoided because they allow stress hormones, such as adrenaline and cortisol, to enter the body and inhibit the production of testosterone.

• 4

  Exercise regularly, although moderation is key. Too much exercise, as well as too little, can cause testosterone levels to drop. Exercise in 45-minute sessions, after which time cortisol levels rise, which causes testosterone production to decrease.

• 5

  Avoid steroids to elevate testosterone levels. Steroids artificially boost testosterone levels and have long-lasting effects, such as infertility and a permanent decrease in the body's ability to produce testosterone.

• 6

  If your doctor detects a more serious testosterone deficiency, testosterone replacement therapy is a treatment option. Only a doctor can accurately evaluate testosterone levels in the body. Testing is usually completed in the mornings, when testosterone levels are highest.