Testosterone is the primary male sex hormone. It plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.

While predominantly regarded as a male hormone and produced in the testes, it is also produced in women’s ovaries and, along with other key hormones such as oestrogen and progesterone, healthy levels of testosterone are important for women too.

From the age of 25–30, a man’s testosterone levels naturally start to decline. This can be problematic because low testosterone levels are linked with obesity and increased disease risk.

How Can I Naturally Increase My Testosterone Levels?
All forms of exercise may increase your testosterone levels. Weightlifting and high-intensity interval training are the most effective. Stress contributes to cortisol levels, high levels of which can reduce testosterone levels and have negative effects on your long-term health including reducing sperm and semen quality, which has implications for fertility.

It’s important to maintain a healthy weight, which according to the NHS, for most adults means a BMI of between 18.5 and 25. Men whose BMI is above this can have lower levels of testosterone, and therefore weight loss may be an important factor for fertility. A balanced diet that includes carbohydrates, fat and protein can help you achieve your ideal BMI.

Getting a good night’s sleep is just as important for your health as diet and exercise, and it may also affect your testosterone levels. The optimal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. On average, 7–10 hours’ sleep per night promotes long-term health and healthy testosterone levels.

Another factor to consider is high exposure to oestrogen-like chemicals, which may also affect testosterone levels. Try to minimize daily exposure to plastics including their contact with your food as exposure to the oestrogen-like chemicals they produce (including BPA and parabens) may also affect your testosterone levels. Excess alcohol consumption or certain medications can also decrease testosterone levels. If you’re concerned about this, please talk to your GP.

What Are the Implications of Low Testosterone for Men?
The hormone testosterone has many important functions including bone and muscle development, the deepening of the voice, hair growth, and other appearance-related factors. In the long run, low testosterone levels can have health implications such as a higher risk of heart disease, osteoporosis, and weight gain. Symptoms of low testosterone levels can include erectile dysfunction, and reduced bone mass and libido.

Foods which are excellent for boosting testosterone levels are:

• Oysters, which are a rich source of Zinc and Selenium. Zinc contributes to the maintenance of normal testosterone levels in the blood while Selenium contributes to normal production of sperm.
• Vegetables such as spinach, Swiss chard, and kale, which are also rich in Zinc.
• Fortified plant milks with Vitamin D3 which, along with Selenium, contributes to the normal function of the immune system.

Cleanmarine For Men (now known as Cleanmarine ManoMax) is an all-in-one formulation of Omega 3, CoQ10, Zinc, Selenium, Vitamins B1, B2, B6 & D3. It has been carefully formulated based on extensive scientific research to provide a unique multivitamin for men. It contains Zinc and Selenium, which are important for the male reproductive system. Zinc contributes to the maintenance of normal testosterone levels in the blood and to normal fertility and reproduction, while Selenium contributes to normal production of sperm. Cleanmarine For Men has been formulated to help maintain heart health – Vitamin B1 contributes to the normal function of the heart; to support energy levels – Vitamins B2 and B6 contribute to normal energy-yielding metabolism; and to support men’s immune health – Vitamin D contributes to the normal function of the immune system. 

References:

[1] BMJ-British Medical Journal. "Low testosterone linked to heightened risk of early death." ScienceDaily. ScienceDaily, 21 October 2010.

[1] Effect of 1 week of sleep restriction on testosterone levels in young healthy men.

Leproult R1, Van Cauter E

JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710.