If you head into any supplement shop, you’ll find a number of supplements all claiming to boost your testosterone with a capsule or two per day. Yet, these ‘test-boosters’ tend to be nothing more than good marketing which gives your libido a boost but not your actual testosterone levels.
Just searching for testosterone on the internet will bring up a variety of articles telling you how you can build muscle and lose fat with a few simple foods or one quick trick. Because of this, people expect a simple change to their diet or training to give them similar effects to steroids. The reality is that there are a few things you can do to improve your natural levels, but there’s nothing (apart from drugs) which will make your testosterone skyrocket. The only people who will notice a distinct improvement in their mood and physique will be those who are below the baseline.
One thing that can heavily affect testosterone levels is a zinc deficiency. Zinc can be found naturally occurring in meat and shellfish, but if you can’t eat either of those things, then you can take a supplement such as ZMA.
As well as this, getting enough vitamin D can also make a difference. It can be hard to know which vitamins and minerals you’re deficient in without getting tested, but if you live in a dark environment or don’t tend to get outside that often, then there’s a high chance you’re missing out on some vitamin D. The RDA for vitamin D is somewhere between 400-800 IU (International Units) each day. As it’s hard for most people to get in enough vitamin D and it’s not abundant in many foods, it’s heavily recommended to supplement this micronutrient to boost your levels.
When it comes to training, resistance training is much better than cardio. Again it’s important to iterate that cardio isn’t going to harm your production (unless you’re overtraining), and resistance training won’t suddenly make your levels shoot up, but making the majority of your training based around strength is more favorable.
In fact, overtraining of any kind will decrease testosterone production. There are a few good ways to notice whether you’re doing too much exercise:
- You’re becoming weaker
- You have a constant lack of energy
- You feel tired no matter how long you sleep
- You’re losing motivation for anything
- You find yourself becoming more irritable
When it comes to overtraining, it’s important to look at the recovery process before you look at your workouts. Always make sure that you’re eating enough to support your goals, not going too low on fats or carbohydrates, sleeping at least 8 hours per night, and managing your stress levels. All of these independently will impact your testosterone levels as well as contribute to being overtrained.
At the end of the day, there’s no healthy quick-fix to boost your testosterone levels if you’re already in a healthy zone. Yet, the above tips and tricks can help to improve your production which can make you feel more confident, happy, and strong.