Tag: Testosterone

Boost Testosterone: raise levels naturally

I hit the big 4-0 a while back and I’m determined to do everything I can to stay strong and healthy.  I’ve taken a special interest in learning how to naturally optimize my testosterone levels–something I took for granted in my younger days.  I’ll share some of what I’ve learned here.

My first piece of advice is to be very skeptical of testosterone booster supplements.   My mind may change one day, but I’m underwhelmed with the studies I’ve seen so far for these kind of products–I’ve yet to see any that are scientifically proven to raise your levels.

I’d suggest you stick to the following simple steps (not necessarily in order).  I’ve included links to more detailed articles for some of these:

1.  Lose weight and/or keep your body fat relatively low.  There’s a positive correlation between body fat and estrogen levels.  This connection isn’t completely understood, but it seems the more body fat you have, the greater your potential to produce higher levels of estrogen.  Keeping your body fat at healthy levels will likely help you have a better ratio of testosterone to estrogen.  I’d recommend the Renegade Diet if you are looking for a good plan to lose fat.

2.  Lift weights.  Resistance training tends to have a positive effect on testosterone levels (in the immediate sense and in the long-term).  Lift weights at least three times a week but avoid overtraining (I usually limit my training sessions to 60 minutes or less).  You can chose from my recommended programs if you are looking for a workout guide.

3. Check your vitamin D levels and consider supplementing.  I’ve mentioned the importance vitamin d plays in sex hormones.  Get your levels tested if you can and consider taking vitamin d3 supplements if you are low.

4. Get enough sleep.  I mentioned this in my post about sleep and testosterone.  Sleep deprivation has been shown to decrease T levels, even in young men.

5.  Eat vegetables like broccoli.  The chemicals in certain vegetables can help with hormone balance.

6. Go easy on the alcohol, especially beer.  Overindulging in alcohol will wreak havoc on your health and hormones (not to mention messing up your life in general).

Try these steps if you want to improve your overall health and boost your testosterone naturally.

 

Vitamin D, Muscle, and Testosterone

My regular readers know I don’t put much faith in supplements.  I have a very short list of supplements that work, and I’m very skeptical of bodybuilding supplements in general.  But Vitamin D is one I think every trainee should consider taking.  Here’s an overview:

Vitamin d plays a crucial role building both bone and muscle. We synthesize it when our skin is exposed to sunlight.  We also get it from food (or supplementation, which I will discuss later).

Deficiencies are associated with obesity and weaker muscles–this correlation has been shown through many studies over the years.

Studies have also  shown a positive correlation between levels of vitamin d and sex hormones (both men and women).1  Supplementing with this micro-nutrient, for example, seems to raise testosterone levels in men who are deficient.2

Vitamin d deficiency is very common, probably affecting half of the world’s population.3  Americans are not exceptions to this statistic.  A 2010 study revealed that 24% of the subjects tested (90 young women in California) were deficient in vitamin d, and even more (59%) were at “insufficient” levels (< or = 29 ng/ml).  Those with low levels of vitamin d had a higher % of fat within their muscles (“muscle adiposity”).4

So let’s put all this together:

1. Vitamin d that plays a crucial role in both muscular strength, leanness, and optimum hormone levels (like testosterone).

2. There’s a possibility you are deficient in it.

Here are a few of the factors that would tend to affect your levels of vitamin d:

*Skin tone: melanin protects from sun damage but also limits synthesis (darker skin=higher risk for deficiency).

*Sun exposure: the amount time you spend in the sun, the climate you live in, and the season (summer vs winter) all affect how much vitamin d you produce.

*Age: our ability to produce this vitamin declines with age.

Supplementation:

One study demonstrated supplementing with 800-1000 mg/day way sufficient to improve the strength and balance of elderly patients. 5 The study I quoted earlier (re: raising testosterone levels) used about 3,000 mg/day.  I doubt any adult would have any issues supplementing in the 1,000-3,000 range–the institute of medicine puts the upper level of recommended supplementation at 4,000 mg/day.6  Vitamin D-3 seems to be the best choice as in terms of the type/form of supplement. 7

I use the NOW Foods Vitamin D-3, Structural Support 2000 I.U., 240 Softgels, but any reputable brand would do.

Having said this, I’d highly recommend you ask your doctor for a blood test to know exactly what your blood levels are.  This is the only way to know for sure and develop a precise strategy (supplementation, etc).

References:
1.Eur J Endocrinol. 2012 May;166(5):765-78. Epub 2012 Jan 24.  Vitamin D and fertility: a systematic review.

2. Horm Metab Res. 2011 Mar;43(3):223-5. Epub 2010 Dec 10. Effect of vitamin D supplementation on testosterone levels in men.

3. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. Vitamin D: The “sunshine” vitamin.

4. J Clin Endocrinol Metab. 2010 Apr;95(4):1595-601. Epub 2010 Feb 17. Vitamin D status and its relation to muscle mass and muscle fat in young women.

5. J Am Geriatr Soc. 2011 Dec;59(12):2291-300. doi: 10.1111/j.1532-5415.2011.03733.x. Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis.

6. Institute of Medicine: Dietary Reference Intakes for Calcium and Vitamin D

7. J Clin Endocrinol Metab. 2011 Mar;96(3):E447-52. Epub 2010 Dec 22. Vitamin D(3) is more potent than vitamin D(2) in humans.