How Can I Increase Testosterone hormone | What it is Testosterone hormone Function & Levels In 2023

Testosterone hormone is found in both men and women. But, its quantity is negligible in women. It is the primary Testosterone hormone of men which is responsible for men’s beard, hair, sexual life etc. This hormone is important in reproduction. And this hormone is very important for the development of bones and muscles of men.

How Can I Increase Testosterone hormone | What it is Testosterone hormone Function & Levels In 2023

Just as less amount of estrogen is found in men, similarly less amount of Testosterone hormone is found in women too. It is produced by the adrenal glands found in women and men. This Testosterone hormone is very important for reproduction. It is through this hormone that the reproductive organs of men develop.

Apart from this, this hormone gives signal to the body to make blood cells. The level of testosterone in the body is at its peak till the age of 30 and as the age increases, its level also starts decreasing. This is the reason why after the age of 35, men’s muscles start becoming weak. However, its level can be maintained by good eating habits.

You must have seen that people who pay good attention to their diet, their body remains healthy even after the age of 35. This happens because testosterone levels are maintained by consuming a balanced diet.

When testosterone levels start decreasing, many changes can be seen in the body.

testosterone levels:

Normal testosterone levels in men:

Normal testosterone levels vary depending on age, gender, and individual health status. As mentioned above, Testosterone hormone is generally higher in men than in women.

Normal testosterone levels in men:

Taking into account body weight, age, time of testing of samples, and laboratory conditions that affect testosterone levels, normal testosterone levels in men range between 280-1,100 ng/dL (nanograms per deciliter of blood) .

Age is a factor affecting Testosterone hormone that cannot be ignored. Research published in the journal PLoS One shows that total testosterone in men is low before puberty, but begins to rise by age 11 and reaches highest levels in adolescence. Another research clinically shows that testosterone levels remain high till the age of 30-40 and gradually decline by 1%-2% every year.

Due to the absence of any significant facts:

The reasons for the continuous decline in Testosterone hormone levels are not known, although some scientists believe that genetic, environmental, hormonal or aging factors may cause the continuous decline in Testosterone hormone levels. Can cause. A table that shows normal testosterone levels in men according to age. Normal Testosterone hormone  levels in men according to age groups:

7-20 ng/dl till 9 years of age

10-11 years 7-130 ng/dL

12-13 years 7-800 ng/dL

14 years 7-1,200 ng/dL

15-16 years 100-1,200 ng/dL

17-18 years 300-1,200 ng/dL

19 years and above 240-950 ng/dL

Low testosterone levels in men – how to recognize its symptoms.

One of the main symptoms of low testosterone levels is hypogonadism. Following are the symptoms related to low testosterone level or hypogonadism in men:

Excessive fatigue



Decrease in muscle strength

Problems related to concentration and memory

Fertility problems – low sperm production and inability to conceive.

Increase in body fat or weight gain

loss of body and facial hair

Breast enlargement or gynecological diseases

Anemia- low RBC count

Osteoporosis or low bone density

Mood changes and irritability

Decrease in sexual desire

If sex drive is decreasing then it may be that the level of testosterone in the body has decreased. Due to low testosterone level, there is no desire for sex.

erection problem

Low testosterone levels cause problems with erection. Due to reduced desire for sex, the tension in the penis reduces and erection becomes very difficult.

Decrease in semen volume

hair fall


muscle loss

The size of the testicles becomes smaller

change of mind

Since testosterone affects many physiological functions of the body, its deficiency causes mood swings.

Low testosterone can affect heart health. Men with low testosterone are more likely to have a heart attack or stroke. Some studies have shown how testosterone therapy has helped improve testosterone levels and reduce cardiovascular risks by about 25%.

Testosterone replacement therapy works to restore normal testosterone levels which can help improve the symptoms of hypogonadism

Home remedies to increase Testosterone hormone level in men

Increase testosterone hormone levels

1.Reduce stress:

If you take too much stress, no matter what you eat or drink or any home remedy you adopt, the testosterone level will not increase. Therefore keep distance from stress. You can take help of yoga to reduce stress. Chant Om. Doing this helps in keeping the person stress free.

2. Consume Shilajit

Fulvic acid is helpful in producing testosterone. And Shilajit is found in abundance in Fulvic acid. Therefore, if you want to increase the level of testosterone in your body then consume good quality Shilajit.


Coconut contains abundant amount of good fat. These fats help in producing testosterone. Coconut helps in producing not only testosterone but other important hormones of the body. If you consume raw coconut then it is even more beneficial.

4.Maca Root

Consuming Maca root increases testosterone rapidly. This is the reason why it is used as an aphrodisiac. Apart from this, its consumption also reduces stress which helps a lot in producing testosterone.


Consumption of Ashwagandha reduces the level of cortisone hormone in the body, due to which there is no hindrance in the production of testosterone. Since ancient times, Ashwagandha was used to get rid of sex-related problems. It is also used for sexual arousal.

6.Lose weight

Increasing weight reduces testosterone levels. Therefore, it is very important to keep yourself fit. Overweight people should lose their weight.

7.Vitamin D is helpful

To know the effect of Vitamin D on testosterone, a research was conducted in which a total of 200 men were involved. All the men were advised to take Vitamin D along with exercise. The result was shocking.

The testosterone level of all the men had increased as before. If there is a deficiency of testosterone in your body, then warming yourself in sunlight for 15 to 20 minutes in the morning for a few days will be very beneficial. Apart from this, you can use Vitamin D supplement after talking to your doctor.

8. Do not consume alcohol

Consumption of alcohol affects the male reproductive organs and the hormones associated with them. Testosterone levels start decreasing due to alcohol consumption. Therefore stop drinking alcohol.


Yoga destroys many diseases from their roots. It can also help you in increasing testosterone. Doing yoga reduces stress which can indirectly be helpful in increasing testosterone.

10. Eat a balanced diet

A balanced diet means including all the nutrients the body needs in your diet. Include appropriate amount of protein, carbs and fiber in your diet. Many researchers say that testosterone level also decreases due to lack of nutrients in the body. Therefore, the required amount of all nutrients must be included in the diet.

Foods to boost testosterone levels:

Pumpkin seeds:

Pumpkin seeds are rich in zinc which increases sex hormones. Apart from this, amino acids are also found in it which make neurotransmitters like serotonin. They also help in producing testosterone. You can consume pumpkin seeds by roasting them.

Eat avocado:

Vitamin E is found in abundance in avocado. This vitamin works to increase testosterone levels rapidly. Consumption of avocado increases semen count which improves reproductive health. If you consume two to three avocados a day then it is enough to increase testosterone levels.

Chia seeds:

Like pumpkin seeds, chia seeds are also a good source of omega-3 fatty acids. Apart from this, it is rich in many other types of fatty acids. Consuming a handful of chia seeds regularly can rapidly improve testosterone levels in the body.


Ginger is a good medicine to increase testosterone levels. A research has found that consumption of ginger not only increases testosterone levels but its consumption also improves the quality of semen. You can use ginger in the form of ginger tea, ginger pickle and ginger soup.

Green leafy vegetables:

Consumption of green leafy vegetables increases testosterone levels manifold. Consumption of green leafy vegetables like spinach, champignons, broccoli etc. improves testosterone levels.

Testosterone Booster Supplement:

Testosterone booster supplements of many companies are available in the market by consuming which you can increase the level of testosterone. However, before consuming them, consult your doctor. Many products are harmful for the body. Therefore, before using any product, consult a doctor once.


Onion gives many benefits to the body. According to a research, testosterone can be increased in the body by onion. Drinking 5 spoons of onion juice regularly for 4 weeks increases testosterone level.

Fish oil:

Fish oil is rich in omega-3 fatty acids. Omega-3 fatty acids are very helpful in increasing testosterone levels. A research conducted in 2016 showed that consumption of fish oil resulted in an increase in semen quality and testosterone levels. Therefore, if you want to increase testosterone levels then fish oil is the best option which also improves your reproductive health. Include fish oil in your diet instead of normal oil.


Consumption of pomegranate increases testosterone level. Drinking a glass of pomegranate juice regularly is beneficial.

How to increase testosterone level through food

Try the following foods to increase testosterone…


Shells, crabs, shrimp and mussels are all rich in zinc. Zinc is important for healthy sperm production.

Cereal :

A simple grain can help increase testosterone levels naturally. Cereals with wheat bran are especially good. Wheat bran is high in magnesium, which is helpful in increasing testosterone levels, especially if you are also exercising regularly. You can also use wheat bran in baked goods along with your usual grains. You can also use it as an addition to savory dishes like stews and casseroles.

Eggs :

Eggs, especially their nutrient-rich yolks, contain cholesterol, protein and vitamin D, which

Necessary to produce testosterone.

There is no limit to how many eggs you can eat per day, eggs contain protein. Which helps in muscle growth.

beans :

Legumes are rich in magnesium and zinc. Which is a good source of testosterone boosting, beans are also a great weight loss food. Often one of the reasons for low testosterone levels is weight gain. Because fat cells convert testosterone into estrogen.

Gram = 47 mg magnesium per 100 grams

Whole black beans per 100 grams = approximately 70 mg magnesium

Youth and men ages 19 to 64 need 300 mg of magnesium daily.

Nuts and seeds

Nuts and seeds are considered nutritional powerhouses. Because of its good source of vitamins, minerals and impressive profile of Omega 3 fatty acids. Nuts and seeds are good sources of magnesium and zinc, both minerals strongly associated with increasing testosterone levels.


Eating red meat increases testosterone levels. While its real meat does increase testosterone in small amounts, the meat is rich in protein which keeps your weight down. Always choose unprocessed, lean meat and do not eat red meat every day.

Avoid these:

fried food

Eating too much fried and processed food reduces testosterone levels. Several studies have found that men who ate fried and processed foods had ‘significantly reduced’ Testosterone hormone levels. Therefore do not eat fried food.

Liquor :

Drinking excess alcohol reduces testosterone levels, which also reduces libido and reduces the quantity as well as quality of sperm.

Best Natural Testosterone hormone Booster:

Many studies on natural Testosterone hormone boosters are older, involve only very small samples, or focus only on animals.

vitamin D :

Vitamin D may serve as a natural testosterone booster. Exposure to vitamin D in the testicles increased Testosterone hormone levels in both groups. Additionally, men who had higher vitamin D levels at the beginning of the trial were more likely to have lower levels of testosterone and related hormones.


Zinc may boost Testosterone hormone. Zinc did not significantly improve sexual dysfunction. Typically, intense exercise to the point of exhaustion temporarily reduces testosterone.


A diet that is high in protein, especially carbohydrates, can increase Testosterone hormone levels. An article in Nutrients suggests that a low-protein diet may damage the Ledding cells that produce testosterone in the testicles. Protein may also have other beneficial effects. This can aid in healthy muscle development, which may be welcomed by many men hoping to increase Testosterone hormone levels.


Exercise helps maintain healthy testosterone levels in both. Exercise can help a man maintain a healthy body weight, improve their overall health, and reduce the risks associated with low Testosterone hormone. Exercise can also help increase Testosterone hormone levels, it can help manage low testosterone. And an excellent strategy to ameliorate its adverse health effects.

Enough Sleep:

Fatigue can cause many health problems, including causing low Testosterone hormone. Like tired mood, low libido and many more. Several studies have shown that one week of less sleep reduces Testosterone hormone levels in young healthy men. Sleep increases testosterone levels independently of other lifestyle choices that may affect Testosterone hormone.


Testosterone can affect libido Sexual activity and libido can also affect testosterone levels. ,An article in the Journal of Andrology found that masturbation increases Testosterone hormone. An original paper in the Archives of Sexual Behavior indicated that frequent masturbation may also increase libido, helping to compensate for any real or perceived low Testosterone hormone. Help is available. is available.


Testosterone hormone is a very important hormone that affects many functions of our body. Therefore it is very important for it to remain healthy. You should include all the essential nutrients in your diet to maintain its levels normal in the body. Along with this, also do regular exercise.

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