For those looking to increase testosterone levels, maintaining a balanced diet, exercising regularly, and sleeping well are important habits for hormonal health.
Testosterone is the main male hormone and plays a fundamental role in several body functions, including sexual health.
Understanding how to maintain adequate testosterone levels can therefore be important for men’s health.
There are practices related to diet, supplementation, and lifestyle habits that may contribute to hormonal regulation and support men’s health.
Below, learn about strategies that may help maintain healthy testosterone levels naturally.
Why is testosterone so important for men?
Testosterone is the main male sex hormone and is produced primarily in the testicles by Leydig cells.
Testosterone performs several functions in the body. Among them, it plays an important role in the development of secondary sexual characteristics, such as a deeper voice, facial hair growth, and maintenance of muscle mass.
In addition, this hormone:
- Helps regulate libido and sexual function;
- Stimulates sperm production;
- Contributes to bone and cardiovascular health;
- Participates in metabolic regulation;
- Plays an important role in mental health and mood.
Low testosterone symptoms
| Symptom | Why it happens |
|---|---|
| Low libido | It is one of the main symptoms of low testosterone, since this hormone is directly linked to sexual desire. |
| Erectile dysfunction | Testosterone helps maintain the hormonal and neurological mechanisms responsible for erections. |
| Fatigue | This hormone helps with energy production; low levels may impair this function. |
| Reduced muscle mass | Testosterone contributes to the development and maintenance of muscles. |
| Mood changes | This hormone influences brain substances related to mood and motivation, such as dopamine. |
How to increase testosterone naturally
Below, discover how to increase testosterone naturally by including healthy habits in your routine.
1) Exercise regularly
Strength training makes muscles work more intensely.
High-intensity workouts, such as HIIT (high-intensity interval training), are also examples of activities that may be associated with hormonal responses that contribute to testosterone regulation.
This type of workout alternates short periods of exercise with brief rest intervals. As with weight training, the body releases testosterone and other hormones to support the activity and promote recovery.
2) Improve sleep quality
Getting good sleep is an important habit for hormonal health.
During sleep, especially in the deepest stages and in the early morning hours, the brain sends signals that stimulate the testicles to produce testosterone.
That is why maintaining good sleep quality is important for preserving healthy levels of this hormone.
3) Reduce stress
Cortisol is a hormone released in stressful situations and is often called the “stress hormone.”
In cases of chronic stress, the body remains exposed to high cortisol levels for long periods, which interferes with hormonal balance and may affect testosterone production.
4) Maintain a healthy weight
Excess abdominal fat may lead the male body to increase the production of aromatase, an enzyme that converts part of testosterone into estrogen.
In addition, fat accumulation in the abdominal area is associated with the development of diabetes and cardiovascular disease, conditions that may also compromise hormonal health.
5) Eat a balanced diet
A healthy diet rich in protein, healthy fats, omega-3, and zinc may contribute to hormonal balance and overall health.
See which foods these are:
20 foods that increase testosterone
Some foods contain nutrients that may contribute to hormonal health and proper testicular function, protect the cells responsible for hormone production, improve sleep quality, and help reduce stress.
These include:
- Eggs
- Omega-3-rich fish (salmon, tuna, and sardines)
- Nuts and seeds (walnuts, hazelnuts, pistachios)
- Cruciferous vegetables (broccoli, kale, cauliflower, and Brussels sprouts)
- Zinc-rich foods (chicken and red meat)
- Magnesium-rich foods (spinach)
- Selenium-rich foods (Brazil nuts)
- Vitamin C-rich foods (orange, acerola, kiwi, strawberry, and bell pepper)
Supplements that may contribute to testosterone production
Some supplements may contribute to hormonal balance in specific contexts, but their use should be guided by a urologist or andrologist.
Learn about some of the most studied supplements:
1) Vitamin D
Studies on the effects of vitamin D on testosterone, the prostate, and the urinary tract indicate that this nutrient may help improve symptoms of hypogonadism — a condition characterized by insufficient testosterone production due to changes in the testicles or in the brain regions that regulate their function.
2) Zinc
This mineral, found in foods such as garlic, is involved in metabolic processes related to hormonal regulation and may contribute to male reproductive health.
3) Magnesium
Magnesium supplementation may contribute to factors related to hormonal balance, such as sleep quality and stress management.
4) Ashwagandha
According to an article published in the International Journal of Molecular Sciences, this medicinal plant has been studied for its possible role in supporting hormonal balance in men with chronic stress or fertility changes.
When is testosterone replacement indicated?
- Diagnosis confirmed by tests: testosterone replacement may be considered in men with compatible symptoms and low laboratory values, within an individualized medical assessment.
The diagnosis should be made through tests that evaluate hormonal health, which should be part of the annual male check-up.
- Benefits: in appropriately selected patients, treatment may be associated with improvement in symptoms such as low libido, mood changes, and reduced energy, in addition to contributing to parameters related to body composition and bone health.
- Mandatory medical follow-up: follow-up with a urologist is essential to monitor treatment progress and identify possible side effects.
When to see a doctor to evaluate testosterone
A man should seek medical evaluation when experiencing symptoms such as reduced libido, erectile dysfunction, mood changes, fatigue, and loss of facial and body hair.
Low testosterone levels may affect sexual health, increase the risk of fractures, and impair cognition and mental health.
When noticing problems in sexual life, mood changes, fatigue, loss of muscle mass, or increased body fat, it is important to seek medical advice.
Fill out the pre-assessment form to schedule your appointment with Dr. Paulo Egydio and receive specialized guidance.
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- 10 main penile diseases: what they are, how to identify and treat them
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