From lifting weights to getting a good night’s kip, we’ve explored some of the best ways men can keep their testosterone at an optimal level
This article/page uses the terms ‘male/man/men’ and/or ‘female/woman/women’. Please note, this is in reference to the sex assigned at birth. We know and understand that trans and non-binary people will equally need support.
There’s a lot of talk at the moment (thank you, social media) around testosterone and what it may or may not do for our bodies – particularly for men.
Here, we’ve taken a closer look at what testosterone does, what a healthy level is and how men can best maintain a normal level throughout their lives, looking at how things like exercise, diet, sleep and managing everyday stress might help.
What is testosterone?
Testosterone is a hormone that’s produced mainly in the testicles for men, and the ovaries and adrenal glands for women.
Men produce much bigger amounts of it than women, and it plays an essential role in male growth – including sexual, mental and body development. It’s also linked to muscle and bone strength, red blood cell production and libido.
What is a healthy level of testosterone?
Reference ranges may vary between labs, but The British Society of Sexual Medicine classes anything above 12 nanomoles per litre of blood (nmol/l) as a normal level of testosterone for males, and anything under 12 nmol/l is considered borderline or low.*
Testosterone levels do decrease naturally as men get older, which usually starts between the ages of 30 and 40, but this is normally only by about 1% per year.
What if I have low testosterone?
Before we go any further, it’s important to establish that low testosterone, or male hypogonadism, is a medical condition in itself.
There are two types of the condition: ‘primary hypogonadism’ which comes from a problem with the testicles, or ‘secondary hypogonadism’ which is down to an issue with the hypothalamus or pituitary gland (parts of the brain that signals the body to produce testosterone).
Symptoms of low testosterone can include:
- Loss of muscle mass
- Reduced bone mass
- Erectile disfunction
- Reduced libido
- Reduced energy
- Depressed mood
- Increased irritability
- Hot flushes
- Difficulty concentrating
If you are experiencing any of these symptoms or you think you may have low testosterone, make sure to speak to your GP. They can conduct a blood test to determine your testosterone levels and any underlying conditions. If your results suggest you have a testosterone deficiency, your GP may refer you to a specialist.
Along with lifestyle changes, there are specific treatments available, including testosterone replacement therapy (TRT) that your specialist may prescribe to you.
How can I maintain my testosterone levels?
For those with normal levels of testosterone, there are several lifestyle habits you can adopt (if you haven’t already) that may help you to keep your hormones at the optimal level.
Healthy diet
Eating a varied, balanced diet is key for maintaining your overall health – think lots of fruits, vegetables, proteins and fibre. Eating well means you should get most of the essential nutrients you need to support your physical and mental wellbeing.
When it comes to how your diet might impact your testosterone levels, there are specific vitamins and minerals that are known to support the normal regulation of hormones in the body. These include:
Zinc
Zinc helps to maintain normal testosterone levels in the blood. Foods such as fatty fish, red meat, dairy products, legumes and seeds all contain a substantial amount of zinc.
While you should be able to get enough zinc through your diet, you can take supplements if you need extra help in reaching your nutritional goals. Zinc supplements come in various forms, including capsules, lozenges and tablets – like Boots Zinc 15mg Tablets.**
Pantothenic acid or vitamin B5
Vitamin B5 supports a healthy hormone balance in the body. Again, you should be able to get enough of this through a balanced diet. Foods such as vegetables, beans, meats, eggs and chicken all contain B5, but supplements are available if you need additional support, such as Osavi Vitamin B5 Pantothenic Acid 200mg Vegan Capsules.**
Vitamin B6
Vitamin B6 also contributes to the regulation of hormonal activity in the body. It’s found in a variety of foods, including fish, beef, turkey, beans and nuts. It’s also available in supplement form, either as a liquid, tablet or capsule.
All three of these essential nutrients are often found in multivitamins, such as the Centrum Men 50+ Multivitamins & Minerals.** If a powder supplement is more your style, the Silverback Men’s Testosterone & Energy Health Food Supplement (Vegan) Men 40+** also contains zinc, B6 and B5 – though of course taking either of these shouldn’t replace a varied, balanced diet.
Regular exercise
Whether you’re into running, swimming, home workouts or anything in between, regular exercise is key to keeping your body (and mind) fit and healthy.
But, is there a link between exercise and testosterone? Well, some studies show that certain types of exercise can increase your testosterone levels. For example, resistance training has been linked to higher testosterone levels in men, both right after a workout and over time.^ High-intensity interval training (HIIT) has also been shown to increase testosterone levels in men significantly more than just simply running.^^ Testosterone is also known to support muscle growth, increase lean body mass and help with bone strength.†
Including a mix of strength training and cardio into your exercise routine is important for keeping you as happy and healthy as possible. The NHS recommends strengthening activities at least twice a week, along with either 150 minutes per week of moderate activity – such as walking, bike riding and tennis – or 75 minutes per week of intense exercise, which includes things like running, swimming or football.
High-quality sleep
Getting a good night’s sleep is just as important for you as a healthy diet and exercise.
When it comes to sleep and testosterone, some studies have shown that poor sleep may reduce the amount of testosterone your body produces††, so getting enough shut-eye could help you to maintain normal levels.
The NHS recommends that a healthy adult usually needs around seven to nine hours of sleep a night. If you do find yourself struggling to drift off, there are several things you can do to try and improve your sleep:
- Stick to a regular sleep routine (practice good sleep hygiene)
- Limit electronic devices at least an hour before bed
- Try meditation or relaxation techniques to unwind
- Create a relaxing sleep environment that works for you
Remember too, that sleep problems are common, and a few restless nights are usually nothing to worry about. If lack of sleep is becoming an ongoing issue though, make sure to check in with your GP for advice.
Minimising everyday stress
It’s always important to try and minimise everyday stress, but did you know doing so may also play a part in maintaining your testosterone levels?
Stress causes our bodies to produce the hormone cortisol, and some studies have found that this may reduce testosterone levels.‡
Everyone is different, but there are various techniques you can try that may help to manage your everyday stress, including:
- Staying active
- Talking to a friend, family member or health professional
- Using calming breathing exercises
- Making time for yourself to do things you enjoy
- Avoiding unhealthy habits such as excessive drinking or smoking
If you do find yourself experiencing a lot of stress or anxiety, speak with a health professional for advice and support. If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call NHS 111, speak to the Samaritans on 116 123, text Shout on 85258, or speak to your GP.
Healthy lifestyle choices
For a lot of men, leading a healthy lifestyle may help you to sustain optimal levels of testosterone. Alongside eating well, exercising, reducing everyday stress and getting enough sleep, try to maintain a healthy weight, avoid smoking or excessive alcohol intake, and undertake regular health check-ups with your GP or local health professional.
As we’ve said though, if you are worried about your testosterone levels, speak with your GP who can check your hormone levels and provide support and advice if needed.
