The primary sex hormone for men is testosterone. However, a small amount of testosterone is present in the female body as well. The production of this hormone takes place in the testicles of men and ovaries of women. At the time of puberty, testosterone plays a crucial role in hair growth, changes in voice, and other physical changes. It is essential to have the right amount of testosterone throughout one’s lifetime.

Here are some of the top natural testosterone boosters.

Healthy eating
One of the most important natural testosterone boosters is a healthy diet. So, one has to take good care of their dietary habits. If you eat too much, then it will disrupt the level of testosterone in your body. However, increasing the protein, carb, and fat intake can boost your testosterone levels. Consuming whole foods that have a balance of protein, fat, and carbohydrates can help in optimizing the hormone levels and improving one’s overall health condition. The bottom line is that you cannot overeat or restrict your overall calorie intake. Rather, you must focus on having a balanced diet that gives you protein, fat, and carbohydrates.

Lower cortisol and stress levels
An increase in the level of cortisol in your body can reduce your testosterone levels. Cortisol and testosterone affect each other inversely. If one increases, the other will inevitably go down. Too much cortisol and stress will increase your food intake, and lead to the storage of harmful fats in various organs of your body. Thus, these factors also play a vital role in weight gain. All these factors will result in a lower level of testosterone. Try to change your lifestyle and avoid stressful situations in your daily life. All of this will help you lower your cortisol and stress level, and boost your testosterone.

Vitamin D
Vitamin D is one of those natural testosterone boosters that has numerous health benefits. Even though most of us know about the importance of vitamin D, almost 50% of the population suffers from the lack of this vitamin. A scientific study found that taking around 3000 IU of vitamin D3 can increase the level of testosterone in your body by 25%. Moreover, for seniors, vitamin D and calcium can help boost the level of testosterone in the body, which means that they will face a lower risk of falls.

Take rest and sleep well
Sleeping well is as important as your diet and exercise when it comes to increasing your testosterone level. A research conducted on the effect of sleep on the testosterone levels showed that those who sleep for only five hours per night faced a 15% reduction in their overall testosterone levels. Another study conducted showed that those who sleep for only four hours per day had a deficiency of testosterone in their bodies. The bottom line is, sleep is one of the best natural testosterone boosters and sleeping for about seven to 10 hours per day will help you increase your testosterone levels. Moreover, it has several long-term health benefits as well.

Healthy lifestyle
A healthy lifestyle plays a crucial role in raising your testosterone level. If your sex life is good, then you will face a lesser risk of low levels of testosterone. However, if you consume too much alcohol, then it could hamper your testosterone levels and affect your overall health condition. Moreover, try to avoid exposure to substances that react with testosterone like estrogen. The bottom line is, leading a happy life is vital as it acts as a natural testosterone booster.

Incorporate zinc in your diet
Men who face hypogonadism are most likely to have a zinc deficiency. Zinc plays a crucial role in regulating the testosterone levels in the body, and so, it acts as a natural testosterone booster. Eating foods that are rich in zinc can help you raise your testosterone levels. You can include the following fortified foods in your diet to boost your zinc levels:

• Nuts
• Lobsters
• Beans
• Crabs
• Whole grains

Men should try to incorporate at least 11mg of zinc in their diet per day to reap the benefits of this mineral.

Strength training
Research shows that people who do strength training regularly have a higher level of testosterone in their bodies. Also, regular exercise will change your lifestyle and increase your metabolism. By reducing excess fat, your body will be able to generate testosterone at a much faster rate. All of these factors will improve your overall health as well.

Men who are in their 30s will have a lower level of testosterone quite naturally. Low levels of testosterone will lead to weight gain and associated health problems. So, try and incorporate these natural testosterone boosters to eliminate the problem.