3. Supplement With Zinc
Zinc deficiency is an overlooked problem all over the world. A study in the academic research journal Nutrition tested the results of zinc restriction in the diet of 40 normal men[3]. The study determined that lack of zinc had negative consequences on testosterone production.
After 20 weeks of restriction, the test group with zinc restriction experienced significant reduction in testosterone. Zinc supplementation increased testosterone. You can find a variety of natural sources of zinc including oysters, meats and beans to help you increase testosterone naturally. Just avoid the vitamins and supplements as they will do more harm than good.
4. Reduce Sugar Intake
There are foods that increase testosterone and then there’s the rest. Diets high in sugar sap testosterone producing ability. The Endocrine Society discussesed the negative relationship between high levels of dietary sugar and testosterone by reflecting on a study conducted by Lisa Caronia a researcher at Massachusetts General Hospital[4].
In her study, men who were given a glucose sugar solution experienced decreases of testosterone as high as 25%. The study included men with normal health as well as men with prediabetes and type-2 diabetes. Regardless of health status, sugar consistently reduced testosterone.
5. Exercise
Exercise is one of the best ways to boost testosterone production. A study of resistance training indicated that weight lifting increases testosterone and growth hormone production[5].
Additional research, however, has indicated that some forms of exercise—like long distance running or cardiovascular exercise of long duration—can decrease testosterone levels[6].
If you are looking to raise your testosterone, exercise is an essential natural tool. You need to pick your exercises wisely! To naturally increase testosterone choose short resistance-based exercises.