Increase Testosterone Naturally

Testosterone is an anabolic-androgenic steroid hormone produced primarily by the testicles in males and although in lesser amounts than men, in ovaries in females and a minimal amount is also made in the adrenal glands in both. Testosterone production is regulated by hormones released from the brain. The hypothalamus and pituitary gland located in the brain produce hormonal signals that ultimately result in the production of testosterone. Hypogonadism is a disease in which the body is unable to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. Today, average men have testosterone levels 15-50% lower than males 50 years ago.

Testosterone peaks during adolescence and early adulthood. As you get older, your testosterone level gradually declines approximately at about 1 percent a year after age the age of 30. Lower levels of testosterone in men may causes reduced sexual desire and sperm count, fewer spontaneous erections, insomnia or other sleep disturbances, red blood cell production, increased body fat or obesity, reduced muscle bulk and strength, decreased bone density or osteoporosis, swollen or tender breasts (gynecomastia), hair loss, decrease in motivation or self-confidence, mental decline such as depressed, difficulty in concentrating or remembering things.

Other than normal aging reduced testosterone levels, it can be decrease by chronic illness such as noncancerous tumor of the pituitary cells that produces too much of the hormone prolactin, thyroid problems, mumps orchitis and depression. Secondarily, it can be due to medication side effects, excessive alcohol use and Illegal use of anabolic steroids in athletes and body builders. Low testosterone level can be detected by a blood test and normally its levels in body should be -
Male: 300 -1,000 ng/dL
Female: 15 - 70 ng/dL
Note: ng/dL = nanograms per deciliter

While testosterone is basically required by males, women do require it in small doses and there may be cases, such as postmenopausal symptoms, anemia, and lack of libido following chemotherapy where women will require natural testosterone supplements also. There are really simple ways to boost your testosterone levels naturally without having to resort to prescription testosterone replacement therapies that can cause bad side effects.

Sleep
Aim for seven to eight hours per night and try to get an hour's sleep during the day even if it means rearranging your schedule. Making sleep a priority is extremely important for our health and in regulating bodily functions and hormones optimally.

Manage Stress
Controlling your stress is important for keeping up your testosterone Levels. If you're under constant stress, your body churns out a stream of stress hormone called cortisol which directly disturbs testosterone's production in the body.

Exercise
'Limited', 'heavy weight' exercise or intense exercise done in a short duration of time is the mantra for increasing your testosterone levels rapidly. While increasing the intensity of your workout, limit it to 45mins per day and only 5 days a week as overtraining can reduce testosterone levels significantly. Focus on the lower body as you do on upper body - leg workouts increase more T levels with the increase in blood flow to the lower body.

Being Overweight
People who carry around excess fat tend to have higher estrogen levels. Hypogonadism can decrease by as much as 50% in overweight men who lose weight as changes in testosterone levels have significant associations with body weight. Managing minimal calorie intake can be quite effective in reducing the effects of estrogen dominance.

Vitamin D
Vitamin D3 deficiency may contribute to low T levels as vitamin D is more of a hormone than a vitamin. If you do not get enough direct sun exposure, supplement it with a pill. Studies have shown that men who take this supplement see a boost in their testosterone levels. To know more about health benefits of Vitamin D, please click here.

Alcohol
Alcohol inhibits testosterone secretion and increases estrogen levels in the body. Higher estrogen levels further decrease testosterone. Studies have shown that men who boozed even moderately every day for three weeks saw significant decrease in testosterone levels.

Healthy Fats
Healthy fats are required for testosterone generation. Healthy fats are mono, polyunsaturated and saturated fats. To know more about Healthy fats, please click here.

Sexual Stimulation
Not getting sexually stimulated or aroused for long periods of time can actually decrease your testosterone levels.

Temperature Control 
Testes need to be 2 degrees cooler than your body temperature to function at their best and produce the most testosterone. It is best advised to wear looser clothes like boxers than tight underwear and tight pants.

Decrease Estrogen
This is very important. Controlling your levels of Estrogen is essential for optimal Testosterone production as more estrogen levels in your body can inhibit testosterone production. To know how to decrease estrogen in men, please click here.

Supplements to increase Testosterone
Zinc - Zinc is very important for the production of natural testosterone because Zinc prevents testosterone from being converted into estrogen. Zinc itself turns estrogen into testosterone and Zinc helps produce healthier sperm and higher sperm counts. To know more health benefits of Zinc, please click here.
GABA – Of all of the natural growth hormone boosters, GABA is probably the most highly regarded.
Acetyl-L-Carnitine is normally used to burn fat and build muscles, this important nutrient also increases both testosterone and luteinizing hormone. To know more about L-Carnitine, please click here.
BCAA - Branched chain amino acids play a critical role in protein metabolism and boost testosterone levels. Scientists reported in the April 2010 issue of the "Journal of Strength and Conditioning Research" that the BCAA group had significantly higher testosterone levels than the placebo group. To know more about BCAA, please click here.
D-aspartic acid - It boosts the release of luteinizing hormone, which stimulates the testes to produce testosterone.

Herbs to increase Testosterone
- TRIBULUS TERRESTRIS has been shown to raise testosterone in chimpanzees by over 50%.
-The UCLA School of Medicine studied the plant MUIRA PUAMA and found it had the ability to increase testosterone production in men.
- Mucuna Pruriens has both anabolic and growth hormone stimulant properties with the anabolic effect of the seed having the affect of increasing testosterone.
- Ashwagandha root contains withanolides that help to increase steroidal activity and promote increased libido, mental focus and physical performance.
- The Chinese herb FO TI also known as HOSHOU WU has been used for centuries as an antiaging tonic which restores vitality, strength and sexual vigor.
- Ginkgo biloba extract increased the production of testosterone in lab rats in a study conducted by researchers at National Taiwan University and published in the journal "Hormones and Behavior" in January 2008.
- Another Chinese herb used in reproductive tonics to boost libido and treat impotence is "Horny Goat Weed" or Epimedium saggitatum. It also boosts levels of testosterone and improves sex drive as well as overall health.
- Tongkat Ali have also been used in traditional Chinese medicine to cure low testosterone levels. Medical tests have proved that it maintains overall sperm health by increase in sperm count, sperm size and motility.
- Forskolin has been used in studies on subjects which supplemented 250mg of forskolin twice daily for 12 weeks and experienced increases in testosterone levels.