If your gut is out of sync, your brain might be in a state of constant alert, keeping cortisol levels elevated—and testosterone levels low. Researchers have even observed that mice raised in sterile, germ-free environments (with no gut bacteria at all) have significantly lower testosterone levels than mice with a normal microbiome. Certain types of gut bacteria have been shown to promote the release of hormones like luteinizing hormone (LH), which stimulates testosterone production in the testes. Ten healthy men, ages around 24 years old, spent one week sleeping for eight hours per night at home. A blood test can determine your testosterone levels and help diagnose underlying conditions. Testosterone replacement therapy is primarily beneficial for men with low testosterone levels. But it’s important to note that erectile dysfunction is often due to other conditions or medications rather than low testosterone levels. Bone density decreases as men age and testosterone levels drop. Low testosterone levels are linked to a variety of cardiovascular risks. For men who don’t have hypogonadism, increasing your testosterone may not benefit your libido. It also shows that there is a maximum level of testosterone before there’s no increased response. Older men need more testosterone for libido and erectile function. Testosterone levels naturally rise in response to sexual arousal and activity. Research shows that men with higher ratios of total testosterone have a reduced incidence of Alzheimer’s disease. But it’s unknown if testosterone can help with reducing fracture risk. Because testosterone therapy is not suitable for everyone, the best way to increase testosterone levels is naturally. Eating healthful fats found in fish and flaxseed might help the body use the DHEA it produces. DHEA is a hormone that helps to produce testosterone and other hormones that affect body composition. However, it is a good idea not to overdo it, as higher levels of exercise may cause low testosterone. Additional research showed overeating, and yo-yo dieting disrupted hormone levels. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. Some research shows that low vitamin D levels may be linked to lower testosterone levels. Additionally, constant dieting or overeating may disrupt your testosterone levels. According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity. Reduce alcohol consumption and moderate caffeine intake, as excessive alcohol and caffeine consumption can disrupt gut microbiota balance and hormone levels, including testosterone. For example, men who don’t address underlying gut inflammation often experience persistent bloating, water retention, or mood swings, even on optimized testosterone doses. Essential nutrients like zinc, magnesium, and vitamin D are critical for testosterone synthesis. Additionally, your gut microbiome plays a pivotal role in nutrient absorption. On the flip side, a chronically inflamed or imbalanced gut directly lowers testosterone. The primary difference between the diets was that the KD group ingested a very low amount of dietary carbohydrates (5%) compared to the NKD (15%). This is an area of study that has much appeal to competitive strength/power athletes, but the evidence to support the use of these nutrients is often lacking. There appears to be an abundance of testosterone boosters that are marketed to the consumer. The best dietary sources of PS are organ meats such as brain, liver, heart, and kidney. PS is a phospholipid found in the cell membrane of a variety of tissues, including the brain, lungs, heart, liver, and skeletal muscle. Phosphatidylserine (PS) has also been proposed to enhance the anabolic response to exercise. Others have examined the capability of the element boron on its testosterone-boosting capability 55,56,57. I recommend GI-MAP stool testing, which identifies gut infections, imbalances, and markers of leaky gut. It’s not about quick fixes; it’s about creating a stable internal environment where testosterone can thrive. I often see men start testosterone replacement therapy (TRT) expecting it to be a cure-all. This hormonal imbalance can exacerbate symptoms like fatigue, weight gain, and mood swings. Through a process called aromatization, an enzyme called aromatase converts testosterone into estrogen.
