One of the most effective ways to naturally increase testosterone levels is through exercise. Certain types of exercise have been shown to be particularly effective, including weight training, high intensity interval training (HIIT), and compound exercises that involve large muscle groups. There are also certain foods and supplements that increase testosterone levels.
What is Testosterone?
Testosterone is a steroid hormone belonging to the class of androgens, the group of hormones that promote the development of male characteristics. Although it is present in both sexes, it is produced in significantly greater quantities in men than in women, in fact it is essential for the development and maintenance of male sexual characteristics.
Among its main functions are:
Development of secondary sexual characteristics: During puberty, testosterone is responsible for the development of male characteristics such as growth of beard and body hair, deepening of the voice, and increased muscle mass.
Reproductive function: Testosterone is crucial for sperm production and libido (sexual desire).
Mood and energy regulation: Adequate testosterone levels are associated with better mood regulation, energy levels, and overall well-being.
Muscle mass and bone Density: Testosterone helps maintain and increase muscle mass and bone density.
How is Testosterone Formed?
Testosterone is synthesized primarily in the Leydig cells, which are found in the testes in men, and to a lesser extent in the ovaries in women and in the adrenal glands of both sexes.
Synthesis Process ( Cholesterol → Pregnenolone → DHEA → Androstenedione → Testosterone)
Cholesterol as a precursor: Testosterone synthesis begins with cholesterol, which is converted into pregnenolone. This step is mediated by an enzyme called desmolase, which is present in the mitochondria of Leydig cells.
Conversion to DHEA and Androstenedione: Pregnenolone is then converted to dehydroepiandrosterone (DHEA) and subsequently to androstenedione, both of which are precursors to testosterone.
Testosterone formation: Androstenedione is finally converted to testosterone through the action of an enzyme called 17β-hydroxysteroid dehydrogenase.
Production Regulation
Testosterone production is regulated by the hypothalamic-pituitary-gonadal axis:
Hypothalamus: Releases gonadotropin-releasing hormone (GnRH), which stimulates the anterior pituitary.
Pituitary gland: In response to GnRH, the pituitary gland secretes luteinizing hormone (LH), which travels through the blood to the testes.
Testicles: LH stimulates the Leydig cells in the testicles to produce testosterone.
Metabolism and degradation
After production, testosterone can be converted into two active forms:
Dihydrotestosterone (DHT): Converted by the enzyme 5-alpha-reductase, DHT is a more potent form of testosterone, especially important for the development of traits such as body hair growth and prostate function.
Estradiol: Testosterone can also be converted to estradiol, a type of estrogen, by the enzyme aromatase. This process is important in both men and women for regulating aspects of sexual function and bone health.
Testosterone spikes
Yes, there is evidence that testosterone levels in men can follow a cyclical pattern both daily and yearly, with seasonal variations. This phenomenon has been observed in several studies, although variations can be influenced by environmental factors, geographic latitude, and other elements.
Testosterone has a circadian peak in the early morning hours, with levels highest upon awakening and lowest in the evening. Seasonally, testosterone levels tend to be highest during the fall months, with a decline during the summer and winter.
Exercises to Increase Testosterone: Squats, Deadlifts and Bench Press
Compound exercises are those that involve multiple joints and large muscle groups, proving extremely effective for stimulating testosterone production. Among these, squats, deadlifts and bench presses are particularly recommended:
Squats: Activate muscles such as the quads, glutes and core. Heavy squats can increase testosterone levels by working large areas of muscle.
Deadlift: One of the most complete exercises, it involves almost all the muscles of the body, especially those of the back and legs.
Bench press: Focusing on the chest, shoulder and triceps muscles, this is another exercise that contributes to increased testosterone production.
A study published in the Journal of Strength and Conditioning Research showed that high-intensity resistance training, such as weight training, causes significant increases in post-exercise testosterone levels.
Foods That Increase Testosterone: Foods Rich in Zinc and Vitamin D
Diet is key to maintaining high testosterone levels. Eating foods rich in zinc, vitamin D, and healthy fats is essential for the production of this hormone. Zinc, for example, is crucial for the synthesis of testosterone and is found in foods such as red meat, pumpkin seeds, and walnuts. Vitamin D can be obtained through exposure to the sun and the consumption of foods such as fatty fish and eggs.
Zinc-Rich Foods to increase testosterone
Consuming foods rich in zinc can help maintain testosterone levels. Zinc is found in abundance in oysters , red meats , and pumpkin seeds . An article in the Journal of Nutrition points out that zinc deficiency can lead to a significant reduction in testosterone levels.
Vitamin D and testosterone: the Importance of sunlight and the right foods
Vitamin D, obtained primarily from sun exposure and eating fatty fish such as salmon, is essential for maintaining testosterone levels. A study published in Hormone and Metabolic Research found that men with adequate levels of vitamin D tend to have higher levels of testosterone.
Testosterone Boosting Supplements: Ashwagandha, Fenugreek, and D-Aspartic Acid
In addition to exercise and diet, some supplements can help boost testosterone levels. Of these, ashwagandha, fenugreek, and D-aspartic acid are particularly noteworthy.
Ashwagandha and Testosterone: Dosage and Benefits
Ashwagandha is an adaptogenic herb that has been shown to reduce stress and improve testosterone production. A study published in the Journal of the International Society of Sports Nutrition found that men taking 600 mg of ashwagandha extract daily for 8 weeks showed a significant increase in testosterone levels compared to a control group. This dosage is generally considered safe and effective for most people.
Fenugreek and Testosterone: Dosage for Optimal Results
Fenugreek is another popular testosterone supplement. Rich in saponins, fenugreek has been studied for its ability to improve free testosterone levels. A study published in the International Journal of Exercise Science found that men who took 500 mg of fenugreek extract daily during a resistance training program had a significant increase in testosterone levels compared to those who did not take it. This dosage is recommended for those looking to optimize hormone levels.
D-Aspartic Acid: Recommended Dosage to Increase Testosterone
D-aspartic acid is an amino acid that can stimulate testosterone production. According to a study published in Reproductive Biology and Endocrinology , men who took a 2-3g D-aspartic acid supplement daily saw a 30-60% increase in testosterone levels within a few weeks. However, it is important to note that some studies have shown that this effect may be temporary and more noticeable in people with low testosterone levels to begin with.
Conclusion: Natural Strategies to Increase Testosterone
Increasing testosterone levels naturally is possible through a mix of targeted exercise, a balanced diet, and supplementation with natural substances such as ashwagandha, fenugreek, and D-aspartic acid. It is essential to choose compound exercises that involve large muscle groups, consume foods rich in zinc and vitamin D, and, if necessary, supplement with specific products at recommended dosages. However, it is always advisable to consult a doctor before starting any supplement regimen.
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Bibliographic references
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Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12 (5), 344-348. https://academic.oup.com/jn/article/130/5/1381S/4686265
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Lopresti, A. L., & Drummond, P. D. (2017). Efficacy of ashwagandha (Withania somnifera) for improving testosterone levels and stress in men: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 14 (1), 25. https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0104-9
Wilborn, C.D., Taylor, L.W., Poole, C.N., Foster, C.A., Willoughby, D.S., & Kreider, R.B
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