Testosterone is a vital male sex hormone that contributes to various bodily functions, including but not limited to muscle mass, sex drive or libido, energy, mood, and confidence levels. The male body produces it naturally, but its level tends to decrease with age. A decrease in this hormone results in unwanted bodily changes such as weight gain, low libido, fatigue, and mood changes, among others. You lose the energy to tackle physical challenges that you could face easily as you advance in age. Fortunately, there are various natural boosters that you can use to increase testosterone levels and back the youthful exuberance without affecting your health. These are natural supplements that have zero side effects and have added benefits other than stimulating testosterone production.

Leafy, Dark Greens

Leafy greens like spinach and kale contain numerous micronutrients that contribute to the well-being of your health. Among these micronutrients is magnesium. This mineral is integral to maintaining balanced testosterone levels in both younger and older men. It is especially crucial in older men whose levels are decreasing. Magnesium limits oxidative stress, increasing testosterone bioactivity in the body and stimulating the production of the hormone as a result. Oxidative stress causes an imbalance between the free radicals in your body and antioxidant defenses in your body, inhibiting testosterone production. Increasing magnesium levels in your blood overturn this imbalance and stress and help the body maintain healthy testosterone levels.

Vitamin D Supplement or Sunlight

Vitamin D has a lot of health benefits to your body, including naturally boosting the production of testosterone levels in your body. Vitamin D supplements will come in handy in older men with reduced testosterone levels. You can also get sunlight now and then to get the same mineral naturally. In a study done over 12 months, supplementing with about 3,000 IU daily increased testosterone levels by about 25%. Older men would significantly benefit from this supplement for boosting their testosterone level and strengthening their muscles and bones. As an older person, the more of this supplement you get, the lower your chances of falling. If you want to reap the maximum benefits of this vitamin, get regular sunlight and at least 3,000 IU of this supplement daily. You will notice increased energy levels and elevated moods.

Get Fatty Fish

Include fatty fish such as sardines and salmon in your diet. These types of fish are rich in nutrients such as omega-3 fatty acids, zinc, and vitamin D.  According to research, fatty foods could be detrimental to your health. However, low-fat foods are equally as detrimental. In a six-month study of low and high-fatty food, researchers found that a low-fat diet leads to decreased testosterone levels. Nutritionists recommend including healthy sources of fatty foods such as fish to boost the production of this hormone. Such foods research shows boost overall hormonal health and other benefits. Fatty foods contain mineral elements such as zinc, vitamin D, and protein to maintain healthy testosterone levels and general body strength. Vitamin D, according to research, is vital in male reproductive health. Studies show that males with more vitamin D in their bloodstream have higher testosterone levels hence the need to consume such foods. This type of fish is also good for boosting your memory ability.   

Eggs and Avocados

Eggs and avocados are crucial natural ingredients that can boost your testosterone levels. Egg yolks are especially rich in protein, selenium, and healthy fat. Selenium is a vital mineral and an antioxidant that helps maintain this hormone’s levels. Studies show that this mineral boosts testosterone production in your body by activating particular pathways and genes. Research shows that those with high levels of selenium mineral have higher testosterone levels than those with low levels of this mineral. There is a need for further research to ascertain the veracity of this mineral in testosterone production. However, having eggs in your diet generally is good for your health, especially the yolks.

Avocados, like eggs, are also rich in healthy fat that plays a significant role in your hormonal health. They also contain magnesium and boron, both of which are essential for the production of testosterone in your body. Boron is particularly important since it plays two roles. It helps stimulate testosterone production and inhibits the degradation of the same hence maintaining. Nutritionists do not recommend taking dietary supplements for this mineral, so avocado is a viable option to increase its levels in your body. The healthy fats in avocado are also essential for boosting your energy levels and elevating your moods.