How To Increase Testosterone: Everything You Need To Know To Raise The Levels Of This Valuable Hormone

Both men and women have this hormone, but men have it about 10 times more than women.

Testosterone is the male sex hormone  that the body needs to function properly and carry out several of its tasks.

It belongs to the group of androgens, which is the group that contains all the hormones that regulate the development and maintenance of male characteristics.

For women, the primary sex hormone is estrogen.

The production of testosterone begins in the brain. That is why, as a first step, a hormone called gonadotropin-releasing hormone is produced in the brain.

This gonadotropin-releasing hormone stimulates another part of the brain to produce two more hormones, called luteinizing hormone and follicle-stimulating hormone.

Luteinizing hormone and follicle-stimulating hormone travel up the spine to the testicles. In the testes, they enter cells called leydig cells. Hormones instruct leydig cells to make testosterone.

Testosterone is also produced, although to a lesser extent in the adrenal glands.

After testosterone is produced, it is released into the bloodstream.

Most of this testosterone will immediately bind to two proteins called globulin and albumin that bind to the sex hormone.

The reason testosterone binds to these proteins is: first to be stored for future use, and second to be transported elsewhere in the body.

Only free testosterone can carry out the tasks of testosterone, bind to androgen receptors, and send instructions.

Androgen receptors are the “docking stations” or “ports” where testosterone connects and then instructs the body to carry out certain tasks, such as increasing sperm production or creating more muscle tissue.

Testosterone is also what is called an anabolic steroid .

Depending on what has been instructed, this can cause your body to build more muscle, increase bone density, make facial hair grow, etc.

Some of the common functions of testosterone in the body are:

  • Testosterone is essential for the development of male sex organs, such as the penis, testicles, and prostate.
  • As baby boys develop into boys and then grow to be men, testosterone is responsible for the development of characteristics such as curiosity, high activity levels, and risk-taking.
  • It is also stimulates the growth of pubic hair, facial hair and chest hair, as well as the appearance of acne , strong growth of arms and legs, a deeper voice, increased muscle mass, broad shoulders, apple of Adam and increases sexual desire.
  • For male adults, testosterone regulates sperm production and growth hormones, and is also necessary for proteins to form in the body.
  • It also helps with oxygen absorption, controls blood sugar, supports the immune system, and is also critical for red blood cell production.

Testosterone levels normally peak when a person is in their late teens, then gradually decline over time.

Most men can expect total testosterone levels to decline by just over 1% per year after their 30th birthday, and free testosterone to drop by just over 2%, also after their 30s.

Testosterone levels

For an adult male, a normal total testosterone level is considered between 300 ng / dl and 1,050 ng / dl (ng / dl = nanograms of testosterone per deciliter of blood.

A normal free testosterone level is generally considered to be between 5 ng / dL and 21 ng / dL.

A dietary zinc deficiency can impede testosterone production and therefore, to obtain high levels of testosterone it would be prudent to avoid dietary reductions.

Good zinc status can be achieved through supplementation or through a high consumption of meat and seafood.

Actions to increase testosterone

There are several actions you can take to resolve this, including:

  • You must eat smart and give your body all the nutrients it needs.
  • Exercise regularly and be as active as you can.
  • Avoid obesity .
  • Sleep well and a lot.
  • Avoid stress .
  • Get adequate sun exposure.
  • Avoid or reduce alcohol intake.
  • Avoid pollution.
  • Use non-toxic cleaning and personal care products.
  • Avoid the use of certain medications.
  • Have frequent sex (but not too often).
  • Take testosterone booster supplements.

Diet to improve testosterone levels

Diet is an important factor in increasing testosterone levels.

In fact, without the correct diet, that is, vitamins and minerals found in quality food sources, there is no possibility of improving testosterone levels, especially in older men.

First of all, you should stop eating anything with added sugar, such as sauces or fruit drinks; they are linked with added sugars.

Eating sugar along with weight gain are factors that reduce testosterone levels.

In general, all those foods that cause our body to release insulin and cortisol in metabolic processes should be avoided.

You should eat foods like:

Amino acids

Adding more amino acids will improve mental health as they are directly responsible for normal cognitive functions.

Enough amino acids can be obtained in the diet through the consumption of meats such as beef and chicken.

Vegetarians or vegans can obtain many amino acids from various plant sources.

The vegetables

Dark green vegetables contain numerous minerals, such as iron and magnesium, which are vital for testosterone production.


Many people fear food containing fat as they think it is bad for their health.

While there have been many studies on high-fat diets that are linked to heart problems, there have been no specific studies on diets high in fat and vegetables, only fat in general, such as fast foods with processed carbohydrates.

The latter are the ones that cause the problem, not the fats themselves.

The problem arises when unhealthy carbohydrates and fats are mixed together, making it harder for the system to digest and process.

The healthy fats that can be ingested are those such as olive oil, nuts, coconut oil, the fats in meat, such as pork and beef sometimes, and other high-fat foods such as avocado and nuts, foods high in omega 3 and avoid fried foods.

The consumption of eggs and buttermilk is recommended as they help the adrenal glands maintain constant levels of testosterone in the body.


It is advisable to exercise to increase testosterone levels naturally.

Studies show that prolonged duration of cardiovascular exercise can dramatically reduce testosterone levels, so it is obvious that you should avoid this type of training.

This leaves us with just one more type of training: Exercises that are short and intense.

It is recommended to change the routine every week with exercises such as: training on a normal bicycle or stationary bicycle, squatting, jumping rope, lifting deadlifts, climbing hills, squats with jumps, push-ups on the bars, climbing stairs, among other exercises. short duration but intense.

Another way to get the most out of your hormone production is to exercise first thing in the morning.

Studies have shown that training when fasting increases the production of growth hormones for the rest of the day. Which is a powerful fat burner and a precursor to an increase in testosterone levels.

Testosterone booster supplements

To increase testosterone levels, good quality testosterone boosters are usually used.

Increasing testosterone levels can be difficult at times, using testosterone boosters are not illegal supplements only used by bodybuilders.

Rather, they are simply a supplement made from natural and organic ingredients that have been tested and proven to work.

But it is necessary that the use of these supplements has to be supervised by a doctor. Just because they are legal does not mean that they are completely safe.

The most common ingredients used in supplements have been investigated, among the main ingredients we have:


  • Zinc increases testosterone levels.
  • Zinc is also important for improving the immune system, health and well-being of the individual in general.
  • It also repairs internal organs, making it a vital element not only in testosterone production, but in overall health.
  • Zinc is lost through sweat, which makes it very important to consume sources of this element in people who live in warmer climates.


  • Magnesium lowers blood pressure and improves vitamin D levels in the body.
  • Magnesium is directly responsible for increasing testosterone levels.
  • It is also known as an electrolyte, which supports fluid and energy balance in the body.
  • Without magnesium, your muscles contract, and they feel very stiff most of the time.

Vitamin B

B vitamins help control hormones, good and bad, while at the same time enhancing the absorption of other key vitamins.

Vitamin D

Vitamin D acts in a very similar way to the B vitamins: it increases testosterone levels, improves nutrient absorption and improves energy levels.

Unless you live in a sunny climate all year round, you probably aren’t getting enough vitamin D into your body from the best source – the sun.


Also known as an adaptogen, ginseng will boost your mood, help you cope with stress, and as a result, this will improve your testosterone levels and libido.

Especially important for older men.

D-aspartic acid

Also known as D-AA, which is used as a testosterone booster in men. Helps the body replace lost testosterone in a short time (less than a week).

This is another great reason to look for testosterone boosters that contain this ingredient.


Continued states of stress should be avoided, since it causes an increase in catabolic hormones such as cortisol, which implies a decrease in testosterone levels.

Alcohol consumption

Limiting alcohol consumption is a proven method that increases testosterone levels.

When alcohol is consumed, the body decreases the production of testosterone and other hormones, because the metabolism is busy cleaning and processing the alcohol to eliminate it from the system.

The dream

It has been shown that people who are able to rest with a good night’s sleep, have high levels of testosterone in their body.

If your testosterone levels are low, you should try to change your sleeping habits to get a better night’s sleep.

Therapeutic use of testosterone

The hormone was first isolated in 1935 and since then many pharmaceutical forms have been manufactured, including:

  1. Injections such as Cypionate or Testosterone Enanthate.
  2. Oral with medications such as Andriol.
  3. Topical use: as are transdermal gels, creams and skin patches such as Androgel and Testim.

Testosterone was originally used to treat men who have little or no endogenous natural production of testosterone.

Other medical conditions that were subsequently treated with testosterone are infertility, lack of libido, erectile dysfunction , osteoporosis, penis enlargement, growth rate, some bone marrow stimulation, treatment of anemia and even stimulation of appetite.

Other techniques

Some studies have observed that men have higher levels of testosterone when they smell a woman’s scent or after social interaction with attractive women.

Watching sexually exciting movies, pornography, or simply getting sexually aroused to high levels can increase testosterone secretion in men.