Testosterone is a hormone that plays a vital role in the health and the physical performance of adult men.

It helps you build muscle, it helps your bones form and your it’s essential for your sex drive and sperm count.

Generally this is routinely produced in the testicles, however there are many factors that can contribute to a lower testosterone count.

A lot of these are dietary or the consequence of certain life choices, and the solution that a lot of men turn to is testosterone boosters.

This isn’t always the best choice because the ingredients can be questionable. A lot of supplements are fine, but there is ways that you can naturally boost your testosterone too.

Here’s three natural testosterone boosters that you can try at home:

1.    Zinc

Zinc is essential for your immune system to function properly and it plays an important role in cell division.

Because cells will struggle to fully form without the presence of zinc, the testosterone cells in your testicles will be affected by a zinc deficiency too.

Studies such as this one have found that men who increase their zinc intake to 30 milligrams per day showed a significantly increased testosterone count.

There are many foods out there that are high in zinc which can be easily incorporated into your diet.

Certain meats such as chicken and pork are known to be effective but you could also avoid meat altogether and focus on nuts and beans.

Try starting your day with a bowl of oatmeal. There’s about 18 milligrams of zinc in a single cup of oatmeal so that’s more than have of the recommended amount for testosterone boosting.

You could always try some natural supplements too, but with all of the food choices out there you don’t really need to.

2.    Sleep

When we think testosterone we tend to think about energetic things such as running or weight-lifting.

These things are of course heavily linked to testosterone, but the importance of sleep cannot be overlooked either.

Men who sleep less than five hours per night have testosterone levels that are lower by about 15% than those who get an adequate amount of rest.

It had been believed that increased age was something that contributed to your testosterone levels dropping, but studies suggest it has more to do with sleep.

Sleep quality and quantity decreases as you get older and there are many consequences of this, one of which happens to be impeded testosterone levels.

An adult male should aim to sleep for about 7-8 hours every night. If you are getting a little bit less it won’t affect you too much but at least 7 hours is ideal.

3.    Vitamin D

Vitamin D is that ever-popular nutrient that you get from spending some time out in the sun. Generally something that people enjoy anyway so I’m sure you won’t complain about this one.

Getting 3,000 IU of Vitamin D every day, which is the rough equivalent of about 20 minutes of sunlight, can increase your testosterone by 25%.

It’s not entirely clear why it’s so good for testosterone, but a lack of Vitamin D can lead to all kinds of problems such as fatigue, colds and flus and even depression.

It stands to reason that something like your testosterone levels, which are linked to fatigue and to illnesses in men, would be affected by this too.

If your job or your personal circumstances limit the amount of sunlight that you can get, there’s a lot of natural testosterone supplements out there that are heavy in Vitamin D.

Here’s a guide to some of these supplements from Athletic Muscle.

Conclusion

So to sum up, if your testosterone levels have gotten a little bit lower than you would like, it’s not the most difficult problem in the world to solve.

Dietary changes, combined with the right vitamins and a good night’s sleep should set you back on the right track with testosterone.

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