One of the major causes of erectile dysfunction is the lower testosterone level in men. ED is a problem that 30 million men suffer in the US alone. It takes away the fun and enjoyment from the sex and leaves you with nothing but distress.
But the lack of testosterone level has more problems linked with it, such as fatigue, increased body fat, sleeping issues, and irritation. This blog will cover the five natural ways that will help you to enhance your testosterone level. It will also help you understand about the hormone and its symptoms.
What is Testosterone?
Testosterone is a hormone that is produced by sex organs. It plays a vital role in sexual activity. The testosterone hormone helps to develop male characteristics. The lack of testosterone hormones harms your sex life and erectile health.
Testosterone is responsible for the changes you see in your body during puberty, like increased height and libido, body hair growth, and penis enlargement. Testosterone levels reach a peak during sexual activity like sex or masturbation. The level gradually decreases after orgasm.
Testosterone level in men is considered low when your blood contains less than 300 nanograms per deciliter. Here are some signs you may experience when having low testosterone:
- Reduced sex drive
- Erectile Dysfunction
- Increased body fat
- Low sperm count
- Decreased endurance
Health conditions like diabetes, obesity, and pituitary disorders can cause low testosterone levels in men.
5 Ways to Enhance Testosterone Levels in Men
1) Exercise
A physically active body prevents diseases and maintains good health. Studies have backed up that testosterone levels in men are directly linked with exercise. In fact, researchers found in a study that exercise alone can improve aerobic capacity, strength, and body composition. It is favorable for anti-aging intervention compared to testosterone treatment.
Exercises that can boost testosterone are:
- Weight lifting
- Walking
- Resistance training
Additionally, exercise also helps to maintain a healthy weight, preventing obesity. Obesity is a significant risk factor for ED in men. It also interferes with the production of testosterone hormones.
2) Intake of Vitamin D
Vitamin D has various health benefits. It also affects the testosterone level in the body. In a study of overweight men, researchers found that men who received daily doses of vitamin D supplements showed a significant increase in testosterone levels compared to those on placebo.
Another study was conducted to understand the link between vitamin D and ED. It was concluded that ED patients with vitamin D deficiency had more chances of erectile dysfunction. Low vitamin D increases the risk of ED by promoting endothelial dysfunction.
It is vital to have a sufficient intake of vitamin D. A person should have 20 ng/mL or more vitamin D in the body, which can cause various problems.
3) Healthy Food
Poor diet can hinder the production of testosterone levels. It also creates an imbalance in male hormones. A nutrition-rich diet promotes a healthy weight and purifies blood. It helps to strengthen the overall body, including sexual health.
Excessive intake of sugar and caffeine can have harmful effects on your erectile health. You can check out our guide on caffeine and ED.
Foods that can help with testosterone levels:
- Nuts
- Multi-colored fruits and vegetables
- Fiber
- Soy products
Healthy fats support testosterone levels. The Mediterranean diet is the best diet to improve testosterone levels and enhance sexual health. The diet includes vegetables, fruits, whole grains, and healthy fats.
4) Good Sleep
In the hustle of the world, don’t forget to have a good and relaxed sleep. It is usual to take sleep for granted, but sleep has multiple health benefits. It also promotes a healthy erection. But even after this, an average person in the US gets less than seven hours of sleep every night. 50 to 70 million adults are affected by sleep disorders.
A study was conducted to understand the relationship between good sleep and testosterone levels. It was found that testosterone increased during sleep and fell when waking up. High-quality sleep enhances testosterone levels in men.
Lack of sleep results in a 10%-15% reduction in the testosterone levels.
5) Supplements
Certain supplements improve sexual health and have a good impact on testosterone levels. However, the FDA doesn’t approve dietary supplements for any purpose, but multiple researches have shown the benefits of supplements to treat or prevent any disease.
Supplements that you can take to improve testosterone levels are:
- Zinc
- Ginger
- Ashwagandha
A study was held in 1996, where researchers took 40 men aged 20-80. The serum testosterone decreased in young men with restricted zinc intake. At the same time, older men with marginal zinc deficiency showed increased testosterone levels.
It was concluded that zinc plays a crucial role in regulating serum testosterone levels in men. You can read our blog on the benefits of zinc for erectile dysfunction.
Conclusion
Testosterone is a sex hormone that enhances your sex experience and helps you get an erection. It is crucial to have a hold of it. Start focusing on the small things that you do in a day. Whether it’s your diet or your sleeping habits, all these things affect the testosterone level in men. Take supplements like zinc, ginger, and ashwagandha. Intake of vitamin D will help with boosting its level. Be physically active, as it is the best way to maintain your body.
But if you already have ED and don’t know where to start, read our guide to “What is erectile dysfunction?” We also provide a variety of erectile dysfunction medications that help to bring your erection back.
