The older you get, the less your body produces the important sex hormone testosterone. Unhealthy habits also decrease testosterone levels. With a healthy lifestyle and important nutrients, you can naturally increase your testosterone levels!
The hormone testosterone turns an embryo into a full-blown human being: in girls and boys, it stimulates the growth of muscles and bones right from the start. Already in the womb, it forms the male sexual organs. In puberty, boys’ voices become deeper and hair sprouts all over their bodies.
But from the age of 30, the development turns around: Now the testosterone level drops again. How quickly this happens depends on your lifestyle and possible illnesses. This development is normal – but sometimes it happens too quickly. And then there are health problems.
Find out in this article what causes a testosterone deficiency and how you can remedy it naturally!
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Therapy for a testosterone deficiency
testosterone
Men have an average of ten times more testosterone than women. But the hormone fulfills important tasks in both sexes.
What is testosterone?
Testosterone is one of the most important male sex hormones, androgens. In men, the testes make up 90 percent of the total testosterone, while in women the ovaries produce the majority. Small amounts arise in the adrenal cortex. In the body, testosterone has an anabolic (anabolic) effect: It builds primarily muscle mass.
Testosterone also participates in the following processes [1] :
- Training of sexual characteristics, body hair
- Sperm production in men
- Increase in libido
- Bone stability and growth
- Blood formation
Testosterone deficiency
20 to 40 percent of all men have low testosterone values from the age of 40. Many of the men affected only notice this when the first complications of testosterone deficiency appear [2] .
What are the causes of a testosterone deficiency?
In addition to increasing age, illnesses or changing living conditions can lower testosterone levels – both for men and women. Possible causes of a testosterone deficiency are [1] :
- Overweight, underweight
- Constant stress, long-endurance training
- Anabolic, alcohol, drug abuse
- Cirrhosis of the liver, hypogonadism
- Long-term medication with cortisone, birth control pill
Above all, obesity is a clear risk factor for testosterone deficiency. Studies have repeatedly shown that men have remarkably low testosterone levels in old age if they are clearly overweight.
Good to know: A testosterone deficiency can also occur in men under the age of 30. Elevated cholesterol levels, hypertension, and obesity increase the risk of early testosterone deficiency.
What is hypogonadism?
Hypogonadism describes an underactive testicles and ovaries. The gonads produce few to no hormones – the production of testosterone is also restricted. Older people are most often affected. This disease can be congenital or caused by an excess of iron.
What are anabolic steroids?
Anabolic steroids are substances that accelerate growth processes in the body: Among other things, they allow the muscles to grow many times faster. Athletes or hobby athletes, especially strength athletes, use anabolic steroids to build up more muscle mass. Doping with anabolic steroids has been officially banned at the Olympic Games since 1974.
Did you know that no substance has been detected more often than anabolic steroids in doping controls? Hobby strength athletes also always use doping drugs.
Abuse of anabolic steroids reduces testosterone production. In men, they can reduce sperm count and shrink testicles. Women, on the other hand, have to deal with heavy body hair and cycle disorders. In extreme cases, enlargement of the heart and calcification of the arteries can occur.
What are the symptoms of a testosterone deficiency?
It lacks the body of testosterone can build processes do not run properly: The bone mass decreases and muscle strength decreases. Men also suffer from erectile dysfunction and infertility.
Other symptoms are [6] :
- Depressive moods
- hair loss
- Anemia
- Increased blood sugar levels
- Weight gain on the abdomen
Therapy for a testosterone deficiency
If there are underlying diseases such as cirrhosis of the liver or hypogonadism that lower the testosterone level, they must be treated with medication. If you’re struggling with changing living conditions, you can increase your testosterone level naturally.
How can I increase my testosterone level?
Try to reduce the stress in your everyday life: The stress hormone cortisol is the counterpart of testosterone and suppresses its production. Low cortisol levels usually mean higher testosterone levels. Relaxation techniques and adequate sleep lower your cortisol level.
It also helps you lose weight if you are overweight and avoid alcohol and nicotine in everyday life. The more fat there is, the less testosterone can be found in the body. If you are overweight, the adipose tissue is inflamed and it increasingly forms the aromatase enzyme, which breaks down testosterone.
Nicotine and alcohol can inhibit educational sites from producing testosterone. In addition to weight loss, alcohol withdrawal, and stopping smoking, exercise can help to increase testosterone levels: in contrast to long endurance sessions, strength training can boost testosterone production.
What nutrients increase my testosterone level?
If you lack certain nutrients, the body may reduce testosterone production. If there is also a nutritional deficiency, you can stimulate testosterone production by compensating for the deficiency with a diet change or nutritional supplements. The following nutrients are related to testosterone [12–15] :
| nutrient | Occurrence |
| Vitamin D | Sunlight, cold water fish, food supplements |
| magnesium | Whole grains, mineral water, legumes |
| selenium | Brazil nuts, wheat bran, soybeans, chicken egg |
| zinc | Legumes, wheat germ, nuts, cheese |
Dietary fiber and testosterone deficiency
carbohydrates raise our blood sugar levels . In order to lower the blood sugar again, our pancreas then releases the hormone insulin. If the insulin level rises sharply because of this, this can lead to a drop in the testosterone level. Therefore, you should only consume food in bulk if you have low testosterone if you have a high blood sugar level. These include white sugar, white bread, fruit juices, and sweets.
Better for your testosterone are the so-called complex carbohydrates, the fiber. They only raise the blood sugar level slowly. Accordingly, the body makes little insulin. These carbohydrates can be found in whole grains, legumes, fruits, and vegetables.
Can I supplement testosterone?
Only use dietary supplements or medicines with testosterone if you have consulted your doctor. Taking testosterone without a diagnosed deficiency favors an excess of testosterone. Too much testosterone increases the risk of stroke, acne and hair loss [3,17] .
Ashwaghanda and Maca for Testosterone Deficiency
Supplements manufacturers advertise that natural products such as the extracts of Ashwaghanda or Maca root can be used to increase testosterone levels. However, a 2019 study by the American Journal of Men’s Health found that Ashwaghanda has very little impact on testosterone levels. Therefore, further research is needed. Scientists have found similar results in maca.
Excess testosterone
Testosterone levels may be elevated in men and women in rare cases if testosterone is given in the form of tablets or syringes or if there is an adrenal tumor. Cushing’s disease, a disease with high cortisol levels, can also cause an excess of testosterone. In women, ovarian cysts and tumors and a congenital disorder of hormone formation in the adrenal cortex, and in men testicular tumors active, can increase testosterone levels [20] .
Testosterone test
From the age of 30, it is recommended, especially for men, to have the testosterone level determined. The body’s own production decreases with age, some faster, some slower. The female sex cannot be spared from a testosterone deficiency either. A lack of male sex hormones can also trigger specific complaints in women.
What is a testosterone test?
A testosterone test is used to determine your current testosterone level. The hormone can be measured in the blood or saliva. A saliva test is useful because it can determine the free, active form of testosterone. The active testosterone works throughout the body – in contrast to the bound testosterone, which can be examined by a blood test.
Good to know: You can have your testosterone level determined by a urologist, endocrinologist or andrologist or with a self-test for at home.
The cerascreen® testosterone test
The cerascreen® testosterone test is suitable for both men and women. The test measures the active form of testosterone in your saliva. In your test kit you will find the necessary equipment for the test. To determine your testosterone level, you only need to fill three saliva tubes with small amounts of your saliva after getting up. The samples are sent to our certified laboratory . After the evaluation you will receive a result report with detailed information and recommendations for action.
Testosterone and hair loss
In some cases, the scalp is sensitive to testosterone – more specifically, to the breakdown product dihydrotestosterone. The prostate, the male sex organ, converts testosterone into dihydrotestosterone. Many people have the genetic predisposition that their hair roots on the scalp react sensitively to this breakdown product. Contact with dihydrotestosterone causes the scalp hair to fall out. Important to know: Both a low and a high testosterone level can promote hair loss if the scalp reacts strongly to the dihydrotestosterone.
Good to know: In women, the so-called paraurethral glands convert testosterone to dihydrotestosterone. These glands are also called female prostates.
At a glance: testosterone
What is testosterone?
Testosterone is considered the male sex hormone and also occurs in small amounts in women. It is formed in large quantities, especially during puberty. It is responsible for building muscle and bones, for training male sexual characteristics and for sperm formation.
What are the causes of a testosterone deficiency?
Testosterone production decreases from the age of 30. Illness, obesity, and drug abuse can increase the risk of deficiency.
How do I treat a testosterone deficiency?
You can normalize your level through medication, exercise, weight loss, and a balanced diet. Important nutrients for testosterone are fiber, magnesium, zinc, selenium and vitamin D.
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