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Not all testosterone deficiencies can be fixed through lifestyle or supplement interventions. Try to get enough vitamin D, zinc, and magnesium through your diet. Be skeptical of supplements marketed as testosterone boosters; there’s a good chance the only thing these supplements will boost is their manufacturers’ bottom lines. Eat a healthy, balanced diet, so as to avoid nutritional deficiencies. While more common in the older population, magnesium deficiency isn’t unknown in younger people (notably athletes, since, link zinc, magnesium is lost through sweat).
So, by the time a man turns 70, he has roughly 30 percent less testosterone than at his zenith. On average, testosterone drops just over 1 percent a year starting around age 35 or 40. "Testosterone is the canary in the coal mine; it’s an indicator of your overall health." A recent meta-analysis, in which researchers crunched data from 68 studies that included nearly 20,000 obese men, found that 43 percent of participants had low testosterone. And, like many touchy health topics, the online discourse about "the why" is riddled with misinformation blaming everything from soy to masturbation.
However, it is important to talk with a doctor before taking any supplements and note that not all supplements are equally safe or effective. A person should consider their needs and preferences to determine which type of testosterone booster is right for them. However, further research is needed to evaluate the effects of other supplements on physical fitness and strength. However, it did help maintain muscle mass and bone density during weight loss. Though more research is needed, certain supplements may improve sexual function according to some studies, including fenugreek. A person might try these approaches on their own or in addition to supplements. Still, more research is necessary to explore the effects of DHEA on testosterone in humans, as other studies have turned up mixed results.
"Men have gotten heavier, and obesity confers a decrease in health biomarkers, such as testosterone," says Bradley Anawalt, MD, an endocrinologist and the chief of medicine at University of Washington Medical Center in Seattle. A common risk factor for low testosterone is being overweight. Most adult men have lower testosterone (T) levels than their fathers and grandfathers did at their age. Join our community and stay updated with the latest in health and fitness by subscribing to our newsletter.