Low testosterone is a common condition that can lead to a range of symptoms, such as low sex drive, decreased energy, and mood changes. In functional medicine, we focus on evidence-based remedies that can help improve testosterone levels. In this article, we’ll explore some natural remedies for low testosterone that are backed by research.
Exercise
Exercise is one of the most effective natural remedies for low testosterone. Both resistance and aerobic exercise have been shown to increase testosterone levels in men. Resistance training, in particular, has been found to be highly effective. We recommend at least 30 minutes of exercise per day, five days a week, to improve testosterone levels.
Diet
Diet plays a crucial role in testosterone production. A diet high in protein, healthy fats, and vegetables, and low in processed foods and sugar, can help improve testosterone levels. Research also suggests that zinc, vitamin D, and magnesium are essential for testosterone production. Oysters, egg yolks, spinach, and almonds are excellent sources of these nutrients.
Sleep
Getting enough sleep is crucial for overall health, including testosterone levels. Men who sleep less than five hours per night have been found to have lower testosterone levels than those who get seven to eight hours of sleep per night. We recommend getting seven to nine hours of sleep per night to maintain healthy testosterone levels.
Stress management
Chronic stress can negatively affect testosterone levels. Therefore, finding healthy ways to manage stress, such as meditation, yoga, or deep breathing, can help improve testosterone levels. Studies have also shown that massage therapy may be beneficial for reducing stress and improving testosterone levels.
Supplements
While many supplements claim to boost testosterone levels, not all of them are effective or safe. Some supplements, such as DHEA and tribulus terrestris, have little to no effect on testosterone levels. However, ashwagandha and fenugreek have been found to be beneficial for improving testosterone levels. It’s important to speak to a functional medicine practitioner before taking any new supplements.
In conclusion, there are several natural remedies for low testosterone that are backed by research. Exercise, a healthy diet, adequate sleep, stress management, and certain supplements can all help improve testosterone levels. If you’re struggling with low testosterone levels, we recommend working with a functional medicine practitioner to develop a personalized plan to optimize your testosterone levels.
