Causes of Low Testosterone and Natural Ways to Increase Levels: A Concise Guide

Low testosterone levels can lead to a variety of health issues, including changes in body fat distribution, muscle strength, and overall energy levels. As you age, it’s natural for testosterone levels to decline, but there are also other factors that can contribute to this decrease. By understanding the causes of low testosterone, you can make informed decisions on how to address it and improve your overall health.

There are several natural ways that you can increase your testosterone levels without resorting to medication or expensive treatments. By making simple lifestyle changes, such as adjusting your diet, engaging in specific types of exercise, and managing stress levels, you can effectively boost your testosterone levels and improve your overall well-being. Throughout this article, you will learn about various causes of low testosterone, along with effective strategies for increasing your levels naturally.

Causes of Low Testosterone

Testosterone is an anabolic steroid hormone produced by the testes in men and the ovaries in women.  It’s actually a modified form of cholesterol.  Testosterone levels can be widely variable and are sensitive to a number of issues.

Stress and Sleep

Stress can have a significant impact on your body’s hormone production, including testosterone. Chronic stress can lead to lower testosterone levels through the release of stress hormones, such as cortisol⁵. Sleep is also crucial for maintaining healthy testosterone levels. Lack of adequate sleep can lead to reduced testosterone production⁶.

Aging

As you age, it’s common for your testosterone levels to gradually decline. This decline can start as early as your late 20s, but it’s more noticeable after the age of 30. The decrease in testosterone production can lead to symptoms such as reduced muscle strength, increased body fat, and decreased sex drive¹.

Health Conditions

Certain health conditions can affect your testosterone levels. For example, type 2 diabetes is associated with lower testosterone levels. Other medical conditions that can result in lower testosterone include hypothyroidism, low cholesterol, liver disease, and chronic kidney disease².

Medications and Alcohol

Some medications can interfere with testosterone production. Chemotherapy and radiation therapy, for example, are known to cause testosterone deficiency³. Additionally, substance and drug abuse such as excessive alcohol consumption, opioids, and anabolic-androgenic steroids can negatively affect your testosterone levels⁴.

Nutrition and Obesity

Your diet plays a vital role in maintaining optimal testosterone levels. Consuming an unhealthy diet, high in processed foods and low in essential nutrients, can contribute to low testosterone levels. Obesity can also have a negative impact on your testosterone levels. Studies show that men with a higher body mass index (BMI) tend to have lower testosterone levels⁷.

Signs and Symptoms of Low Testosterone

Sexual Function and Libido

If you’re experiencing low testosterone, you might notice a decrease in your sex drive and difficulties with sexual function. This can manifest as erectile dysfunction, reduced sexual desire, or even infertility due to a low or zero sperm count. Keep in mind that erectile dysfunction can also be caused by other factors, so it’s essential to consult with a healthcare professional to determine the root cause.

Mood and Motivation

Changes in mood and motivation are common symptoms when your testosterone levels are low. You might experience depression, difficulties with concentration, and memory issues. Fatigue can also be a significant indicator, leaving you feeling tired and drained even with adequate sleep. It’s important to pay attention to these changes, as they can significantly impact your daily life and overall well-being.

Physical Changes

Several physical changes can occur as a result of low testosterone. A decrease in muscle strength and mass can affect your strength and endurance. You may also notice an increase in body fat, which can be linked to low testosterone levels.

Another symptom is a change in hair growth patterns, with the potential for reduced facial and body hair. Additionally, you might experience enlarged male breast tissue (gynecomastia) as a result of hormonal imbalances.

Remember, if you suspect that you’re experiencing low testosterone, it’s crucial to consult with a healthcare professional for an accurate diagnosis and appropriate treatment options.

Natural Ways to Increase Testosterone Levels

Diet

A balanced diet plays a crucial role in maintaining optimal testosterone levels. Consuming foods rich in specific nutrients such as protein, healthy fats, and micronutrients can help support testosterone production. Include fatty fish like wild salmon, which is high in omega-3 fatty acids and vitamin D, in your diet. Incorporating leafy greens such as spinach and kale can provide essential nutrients like magnesium and zinc that are beneficial for testosterone levels. Onions and garlic may also help with increasing testosterone levels.

Reduce intake of refined and processed foods, hydrogenated fats, sugars, artificial sweeteners, dairy, and glucose.

Exercise

Regular physical activity is essential for overall health and can also help increase testosterone levels. Focus on resistance training such as weightlifting to promote muscle growth and improve bone health. Consistent exercise can also improve mood, energy levels, and help you maintain a healthy body weight, which in turn boosts testosterone production.

High-Intensity Interval Training, AKA HIIT or Burst Training, is an excellent option.  This would include activities such as sprints, the elliptical, the treadmill, the versa climber, stairs, swimming, etc.  Even as little as 10 minutes a day, six days a week, can have positive impact on testosterone levels.

Lifestyle Changes

Making changes to your lifestyle can have a significant impact on testosterone levels. Prioritize getting sufficient sleep, as poor sleep quality or insufficient rest can lead to an increase in cortisol levels, which can negatively affect testosterone production. Reducing stress and managing cortisol levels through relaxation techniques, such as meditation or deep breathing exercises, can contribute to maintaining healthy testosterone levels.

Vitamins and Supplements

In addition to maintaining a nutritious diet, you can consider incorporating high-quality, “physician-grade”  vitamins and supplements to support your testosterone levels. Research has shown that vitamin D and zinc supplementation can effectively increase testosterone levels, particularly if you have a deficiency in these essential nutrients.

Magnesium is another essential micronutrient required for many biological processes in the body, including testosterone synthesis.  If your body is struggling with testosterone conversion, boron, arginine, vitamin E, alpha lipoic acid, co-enzyme Q10, or sarsaparilla may be beneficial.  Talk to your healthcare provider to check for any deficiencies and get guidance on the appropriate supplementation for your unique needs.

Remember to consult a healthcare professional before making significant changes to your diet, exercise, or supplement regimen. By incorporating these natural strategies, you can support your body’s ability to maintain healthy testosterone levels and improve overall wellbeing.

Testosterone Therapy and Medical Interventions

Testosterone Replacement Therapy

If you’re experiencing symptoms of low testosterone, your doctor may recommend testosterone replacement therapy (TRT). TRT can help alleviate symptoms related to testosterone deficiency such as low libido, fatigue, decreased muscle mass, and mood swings. It can be administered in various forms such as injections, patches, gels, or pellets.

However, it’s important to note that TRT may not be suitable for everyone, particularly if you have conditions like prostate or breast cancer, sleep apnea, or heart issues. TRT may also cause acne, prostate issues, enlarged breasts, testicular shrinkage, and blood clots. Make sure to discuss the potential risks and benefits with your doctor. 

Alternative Treatments

Apart from TRT, there are some alternative treatments that can help boost your testosterone levels naturally. Here are a few options to explore:

• Essential Oils: Essential oils are aromatic compounds naturally produced by plants.  Oils have been used for centuries for their healing properties.  Some essential oils that may promote appropriate testosterone levels are lavender, rose, and sandalwood.

• Herbs: There are several herbs that may enhance testosterone production.  These include tribulus terrestris, ashwagandha (an adaptogen), Horny Goat Weed, Siberian or Korean Ginseng, ginger, and Stinging Nettle.

• Medications: In some cases, certain medications can be prescribed to stimulate testosterone production, such as human chorionic gonadotropin (hCG) or clomiphene citrate. These treatments are typically administered under the supervision of a healthcare professional.

When dealing with hypogonadism or other causes of low testosterone, it’s crucial to seek professional guidance to determine the best course of action for your specific situation. Consequently, always consult your doctor before adopting any alternative treatment or making significant lifestyle changes.

Conclusion

In this article, you’ve learned about the causes of low testosterone and natural ways to increase your testosterone levels. By implementing a few lifestyle changes and incorporating specific foods into your diet, you can potentially improve your hormone balance and overall well-being.

It’s important to remember that maintaining a healthy body weight, engaging in regular exercise, and getting adequate sleep are all critical factors for optimal hormone levels. High-intensity interval training (HIIT) and resistance training are particularly beneficial. Additionally, managing stress and limiting alcohol consumption can contribute to maintaining healthy testosterone levels.

Diet is another key component of maintaining good hormonal balance. Consuming foods rich in vitamins and minerals, such as ginger, can have a positive impact on your testosterone levels. Incorporating healthy fats, such as those found in avocados and olive oil, can also promote hormonal health.

One last piece of advice is to consult with a healthcare professional if you suspect you have low testosterone levels. They can diagnose any underlying issues and recommend the best course of action tailored to your individual needs. It’s crucial to identify contributing factors and causes of low testosterone for treatment to be effective.  

By following these recommendations, you can take proactive measures to support your hormone health and overall well-being. Keep in mind that maintaining healthy testosterone levels is a long-term goal, so it’s essential to stay committed and patient with the process.