Testosterone is the primary male sex hormone and an anabolic steroid. In male humans, it plays a key role in the development of male reproductive tissues such as the testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair. In addition, testosterone is involved in health and well-being, and the prevention of osteoporosis. Insufficient levels of testosterone in men may lead to abnormalities including frailty and bone loss. Siddha Spirituality of Swami Hardas Life System has taken note of the issue regarding testosterone. Hence, I wish people would widely know about it and get well acquainted with it to avoid many health complications.
Testosterone meaning
It is a steroid hormone that stimulates the development of male secondary sexual characteristics, produced mainly in the testes, but also in the ovaries and adrenal cortex. It is a steroid from the androstane class containing a keto and hydroxyl groups at the three and seventeen positions respectively. Testosterone is biosynthesized in several steps from cholesterol and is converted in the liver to inactive metabolites, which exerts its action through binding to and activation of the androgen receptor.
Testosterone Biological effects
In general, androgens promote protein synthesis and thus growth of tissues with androgen receptors, which can be described as having virilizing and anabolic effects:
- Anabolic effects include growth of muscle mass and strength, increased bone density and strength, and stimulation of linear growth and bone maturation.
- Androgenic effects include maturation of the sex organs, particularly the penis and the formation of the scrotum in the fetus, and after birth, usually at puberty, a deepening of the voice, growth of facial hair (such as the beard) and axillary (underarm) hair. Many of these fall into the category of male secondary sex characteristics.
Testosterone effects can also be classified by the age of usual occurrence. For postnatal effects in both males and females, these are mostly dependent on the levels and duration.
Effects before birth
The first period occurs between 4 and 6 weeks of the gestation. Examples include genital virilization such as:
- Midline fusion
- Phallic urethra
- Scrotal thinning and rugation
- Phallic enlargement
- Development of the prostate gland and seminal vesicles
During the second trimester, the androgen level is associated with sex formation. This period affects the feminization or masculinization of the fetus and can be a better predictor of feminine or masculine behaviors such as sex-typed behavior than an adult’s own levels.
A mother’s testosterone level during pregnancy is correlated with her daughter’s sex-typical behavior as an adult, and the correlation is even stronger than with the daughter’s own adult level.
Effects during early infancy
Early infancy androgen effects are the least understood. In the first weeks of life for male infants, testosterone levels rise. The levels remain in a pubertal range for a few months but usually reach the barely detectable levels of childhood by 4–7 months of age. The function of this rise in humans is unknown.
Effects before puberty
Before puberty effects of rising androgen levels occur in both boys and girls. These include:
- Adult-type body odor
- Increased oiliness of skin and hair
- Acne
- Pubarche (appearance of pubic hair)
- Axillary hair (armpit hair)
- Growth spurt
- Accelerated bone maturation
- Facial hair
Pubertal effects
Pubertal effects begin to occur when androgen has been higher than normal adult female levels for months or years. In males, these are usual late pubertal effects and occur in women after prolonged periods of heightened levels of free testosterone in the blood. The effects include:
- Growth of spermatogenic tissue in testicles
- Male fertility
- Penis or clitoris enlargement
- Increased libido and frequency of erection or clitoral engorgement
- Growth of jaw
- Brow
- Chin, and nose
- Remodeling of facial bone contours
- Human growth hormone
Completion of bone maturation and termination of growth. This occurs indirectly via estradiol metabolites and hence more gradually in men than women. Increased muscle strength and mass, shoulders become broader and rib cage expands, deepening of the voice, growth of Adam’s apple.
Enlargement of sebaceous glands. This might cause acne, subcutaneous fat in face decreases. Pubic hair extends to thighs and up toward umbilicus, development of facial hair (sideburns, beard, mustache), loss of scalp hair, increase in chest hair, periareolar hair, perianal hair, leg hair, armpit hair.
Adult testosterone
Testosterone is necessary for normal sperm development. It activates genes in Sertoli cells, which promote differentiation of spermatogonia. It regulates acute HPA response under a dominance challenge. Androgen including testosterone enhances muscle growth, which also regulates the population of thromboxane A2 receptors on megakaryocytes and platelets and hence platelet aggregation in humans.
Adult testosterone effects are more clearly demonstrable in males than in females but are likely important to both sexes. Some of these effects may decline as testosterone levels might decrease in the later decades of adult life.
Health risks
Testosterone does not appear to increase the risk of developing prostate cancer. In people who have undergone testosterone replacement therapy, testosterone increases beyond the castrate level have been shown to increase the rate of spread of existing prostate cancer.
Conflicting results have been obtained concerning the importance of testosterone in maintaining cardiovascular health. Nevertheless, maintaining normal levels in elderly men has been shown to improve many parameters that are thought to reduce cardiovascular disease risk, such as:
- Increased lean body mass
- Decreased visceral fat mass
- Decreased total cholesterol, and glycemic control
High androgen levels are associated with menstrual cycle irregularities in both clinical populations and healthy women.
Sexual arousal
When testosterone and endorphins in ejaculated semen meet the cervical wall after sexual intercourse, females receive a spike in testosterone, endorphin, and oxytocin levels, and males after orgasm during copulation experience an increase in endorphins and a marked increase in oxytocin levels.
This adds to the hospitable physiological environment in the female internal reproductive tract for conceiving, and later for nurturing the conceptus in the pre-embryonic stages, and stimulates feelings of love, desire, and paternal care in the male.
Testosterone levels follow a nyctohemeral rhythm that peaks early each day, regardless of sexual activity.
Sexual arousal and masturbation in women produce small increases in testosterone concentrations. The plasma levels of various steroids significantly increase after masturbation in men and the testosterone levels correlate to those levels.
Male
In men, higher testosterone levels are associated with periods of sexual activity.
Men who watch sexually explicit films also report increased motivation, competitiveness, and decreased exhaustion. A link has also been found between relaxation following sexual arousal and levels.
Female
Androgens may modulate the physiology of vaginal tissue and contribute to female genital sexual arousal. Women’s level is higher when measured pre-intercourse vs pre-cuddling, as well as post-intercourse vs post-cuddling. There is a time lag effect when testosterone is administered, on genital arousal in women. In addition, a continuous increase in vaginal sexual arousal may result in higher genital sensations and sexual appetitive behaviors.
When females have a higher baseline level, they have higher increases in sexual arousal levels but smaller increases in testosterone, indicating a ceiling effect on levels in females.
Sexual thoughts also change the level of testosterone but not the level of cortisol in the female body, and hormonal contraceptives may affect the variation in testosterone response to sexual thoughts.
Romantic relationships
Falling in love decreases men’s testosterone levels while increasing women’s. There has been speculation that these changes in testosterone result in the temporary reduction of differences in behavior between the sexes.
Men who produce less testosterone are more likely to be in a relationship or married, and men who produce more testosterone are more likely to divorce; however, causality cannot be determined in this correlation.
Marriage or commitment could cause a decrease in testosterone levels. Single men who have not had relationship experience have lower levels than single men with experience.
Men who produce more testosterone are more likely to engage in extramarital sex. Testosterone levels do not rely on the physical presence of a partner, but the levels of men engaging in same-city and long-distance relationships are similar.
Fatherhood
Fatherhood decreases levels in men, suggesting that the emotions and behavior tied to decreased testosterone promote paternal care. In humans and other species that utilize allomaternal care, paternal investment in offspring is beneficial to said offspring’s survival because it allows the parental dyad to raise multiple children simultaneously. This increases the reproductive fitness of the parents because their offspring are more likely to survive and reproduce.
Brain
The enzyme aromatase converts testosterone into estradiol that is responsible for masculinization of the brain in male mice. In humans, masculinization of the fetal brain appears, by observation of gender preference in patients with congenital diseases of androgen formation or androgen receptor function.
There are some differences between a male and female brain, one of them being size: the male human brain is, on average, larger. Men were found to have a total myelinated fiber length of 176 000 km at the age of 20, whereas in women the total length was 149 000 km (approximately 15% less).
Key cognitive functions affected by testosterone in humans include:
- Attention
- Memory
- Spatial ability
Preliminary evidence suggests that low levels may be a risk factor for cognitive decline and possibly for dementia of the Alzheimer’s type, a key argument in life extension medicine for the use of testosterone in anti-aging therapies.
Medical use
Testosterone is used as a medication for the treatment of males with too little or no natural testosterone production, certain forms of breast cancer, and gender dysphoria in transgender men. This is known as Hormone Replacement Therapy (HRT) or Testosterone Replacement Therapy (TRT), which maintains serum testosterone levels in the normal range. The decline of testosterone production with age has led to an interest in androgen replacement therapy.
It is unclear if the use of testosterone for low levels due to aging is beneficial or harmful.
Testosterone is included in the World Health Organization’s list of essential medicines, which are the most important medications needed in a basic health system. It is available as a generic medication. The price depends on the form of testosterone used. It can be administered as a cream or transdermal patch that is applied to the skin, by injection into a muscle, as a tablet that is placed in the cheek, or by ingestion.
What are the ways to maintain Testosterone in men?
Maintaining healthy testosterone levels in men can be approached through various lifestyle changes, dietary adjustments, medical treatments, and natural supplements. Here are some effective strategies:
1. Lifestyle Changes
Regular Exercise
- Strength Training: Weight lifting and resistance training can significantly boost testosterone levels.
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest can also enhance testosterone production.
- Consistent Routine: Engaging in regular physical activity helps maintain overall hormonal balance.
Adequate Sleep
- Aim for 7-9 hours of quality sleep per night. Poor sleep can lead to reduced testosterone levels.
Stress Management
- Chronic stress increases cortisol, a hormone that can negatively impact testosterone. Practices like meditation, deep breathing, yoga, and mindfulness can help reduce stress.
2. Dietary Adjustments
Balanced Diet
- Healthy Fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, which are essential for hormone production.
- Protein: Ensure adequate protein intake from lean meats, fish, eggs, and legumes to support muscle building and hormonal health.
- Carbohydrates: Include whole grains and vegetables to provide the necessary energy for exercise and overall health.
- Micronutrients: Ensure sufficient intake of vitamins and minerals, particularly Vitamin D, Zinc, and Magnesium, which are crucial for testosterone production.
Limit Sugar and Processed Foods
Excessive sugar and processed foods can lead to weight gain and insulin resistance, which negatively affect testosterone levels.
3. Medical Treatments
Testosterone Replacement Therapy (TRT)
For men with clinically low testosterone levels, TRT can be prescribed by a doctor. This can be administered through injections, patches, gels, or pellets.
Medications for Underlying Conditions
Treating underlying health issues such as obesity, diabetes, or sleep apnea can help normalize testosterone levels.
4. Natural Supplements
Vitamin D
Taking a Vitamin D supplement, especially in regions with limited sunlight, can help improve testosterone levels.
Zinc
Zinc supplements can be beneficial for men with low testosterone due to a deficiency.
Ashwagandha
This herb has been shown to boost testosterone levels and improve overall reproductive health.
Fenugreek
Studies suggest that fenugreek can increase testosterone and improve strength and body composition.
5. Avoid Harmful Substances
Limit Alcohol Intake
Excessive alcohol consumption can decrease testosterone levels.
Avoid Drugs and Anabolic Steroids
These can disrupt the natural hormonal balance and lead to long-term health issues.
Quit Smoking
Smoking has been linked to lower testosterone levels and poorer overall health.
6. Regular Check-ups
Hormone Level Monitoring
Regular check-ups with a healthcare provider can help monitor testosterone levels and overall health, allowing for early intervention if levels drop.
By integrating these strategies into your daily routine, you can help maintain healthy levels and promote overall well-being. It’s important to consult with a healthcare professional before starting any new supplement or treatment, especially if you have underlying health conditions.
What are the ways to maintain Testosterone in Women?
Maintaining healthy levels in women is important for overall well-being, as testosterone plays a role in muscle strength, bone density, mood, and libido. Here are several ways women can support healthy testosterone levels:
1. Lifestyle Changes
Regular Exercise
- Strength Training: Resistance exercises and weight lifting can help boost the levels.
- Cardiovascular Exercise: Activities like running, cycling, and swimming support overall hormonal health.
- Consistent Routine: Regular physical activity helps maintain a healthy hormonal balance.
Adequate Sleep
- Aim for 7-9 hours of quality sleep each night. Sleep deprivation can negatively affect hormone levels, including testosterone.
Stress Management
- Chronic stress increases cortisol, which can lower testosterone. Practices such as yoga, meditation, deep breathing, and mindfulness can help reduce stress.
2. Dietary Adjustments
Balanced Diet
- Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil, essential for hormone production.
- Protein: Ensure adequate protein intake from sources like lean meats, fish, eggs, and legumes to support muscle building and hormonal health.
- Carbohydrates: Include whole grains, fruits, and vegetables to provide necessary energy and maintain hormonal balance.
- Micronutrients: Ensure sufficient intake of vitamins and minerals, particularly Vitamin D, Zinc, and Magnesium, crucial for the production.
Limit Sugar and Processed Foods
- Excessive sugar and processed foods can lead to weight gain and insulin resistance, negatively impacting the levels.
3. Medical Treatments
Hormone Therapy
In cases of clinically low testosterone, hormone therapy might be considered. This should be discussed and managed by a healthcare provider.
Treat Underlying Health Conditions
Addressing issues such as obesity, polycystic ovary syndrome (PCOS), and diabetes can help normalize hormone levels.
4. Natural Supplements
Vitamin D
Supplementing with Vitamin D can help improve levels, especially in individuals with low levels of this vitamin.
Zinc
Zinc supplements can support hormone health, particularly if there’s a deficiency.
Ashwagandha
This adaptogenic herb can help reduce stress and support hormonal balance, potentially boosting levels.
Fenugreek
Some studies suggest that fenugreek can help increase levels and improve libido and strength.
5. Avoid Harmful Substances
Limit Alcohol Intake
Excessive alcohol consumption can lower testosterone levels.
Avoid Smoking and Drugs
Smoking and recreational drug use can disrupt hormonal balance and lower testosterone.
6. Regular Check-ups
Hormone Level Monitoring
Regular medical check-ups can help monitor hormone levels and overall health, allowing for early intervention if necessary.
Consult Healthcare Providers
Regular consultations with a healthcare provider can ensure that any hormonal imbalances are addressed promptly and effectively.
7. Maintain a Healthy Weight
Weight Management
Maintaining a healthy weight through a balanced diet and regular exercise can help support optimal hormone levels.
By integrating these strategies into their daily routine, women can help maintain healthy levels and promote overall well-being. It’s essential to consult with a healthcare professional before starting any new supplement or treatment, particularly if there are underlying health conditions.
Which are the best exercises for improving Testosterone?
Improving levels through exercise is a multifaceted approach that involves incorporating different types of physical activities. Here are some of the best exercises for boosting levels, explained in detail:
Strength Training
1. Weight Lifting:
- Compound Movements: Exercises that work multiple muscle groups simultaneously are particularly effective. These include:
- Squats: Engage the lower body and core, stimulating the production due to the large muscle groups involved.
- Deadlifts: Work nearly every major muscle group, providing a significant hormonal response.
- Bench Press: Targets the chest, shoulders, and triceps, contributing to overall muscle mass and testosterone levels.
- Rows: Strengthen the back and biceps, further promoting a balanced hormonal environment.
- Heavy Weights and Low Reps: Lifting heavier weights with fewer repetitions (e.g. 4-6 reps) can stimulate more production compared to lighter weights with higher repetitions. The increased intensity and muscle demand promote greater hormonal responses.
2. Resistance Training:
- Full-Body Workouts: Incorporating exercises that engage major muscle groups across the body can enhance testosterone levels. Examples include:
- Lunges: Activate the legs and glutes, crucial for maintaining testosterone levels.
- Pull-Ups: Excellent for upper body strength, involving the back, shoulders, and arms.
- Push-Ups: A versatile exercise that works the chest, shoulders, and triceps.
- Progressive Overload: Gradually increasing the weight or resistance over time helps continually challenge muscles and supports hormonal health. This approach ensures that muscles are consistently stimulated to grow and adapt.
High-Intensity Interval Training (HIIT)
1. Sprint Intervals:
- Running or Cycling: Short bursts of high-intensity effort followed by rest periods can effectively boost the levels. For instance, 30 seconds of sprinting followed by 1-2 minutes of rest can be repeated for several rounds.
- Versatility: HIIT can be done with various exercises such as rowing, jumping rope, or bodyweight exercises like burpees or mountain climbers.
2. Circuit Training:
- Combination of Strength and Cardio: Circuit training involves performing a series of exercises with minimal rest between sets. This can include a mix of strength training and cardiovascular exercises, providing a high-intensity workout that supports production.
Plyometrics and Explosive Movements
1. Jump Training:
- Box Jumps: Involve jumping onto a raised platform, which enhances explosive power and muscle activation.
- Squat Jumps: Combine the traditional squat with a jump, increasing lower body power and engaging multiple muscle groups.
- Burpees: Full-body movement that includes a squat, push-up, and jump, offering both cardiovascular and strength benefits.
2. Olympic Lifts:
- Clean and Jerk: A complex movement that requires explosive power and coordination, engaging the entire body.
- Snatch: Another full-body exercise that improves power, strength, and coordination.
Moderate-Intensity Cardio Exercises
1. Steady-State Cardio:
- While high-intensity exercises are more effective for boosting testosterone, moderate-intensity steady-state cardio (e.g. jogging, cycling) can help with overall fitness and weight management, which indirectly supports healthy levels.
Flexibility and Stress Reduction
1. Yoga
- Yoga can help reduce stress and cortisol levels, which can positively impact the levels indirectly. Lower stress levels allow the body to maintain a better hormonal balance.
Sample Workout Plan
Day 1: Full-Body Strength Training
- Squats: 4 sets of 6 reps
- Deadlifts: 4 sets of 6 reps
- Bench Press: 4 sets of 6 reps
- Pull-Ups: 3 sets to failure
- Plank: 3 sets of 1-minute hold
2: HIIT
- Sprint Intervals: 10 sprints of 30 seconds with 1-minute rest between sprints
3: Rest or Active Recovery
- Light activities such as walking, stretching, or yoga
4: Lower Body Strength Training
- Lunges: 4 sets of 8 reps per leg
- Leg Press: 4 sets of 8 reps
- Calf Raises: 4 sets of 12 reps
- Romanian Deadlifts: 4 sets of 8 reps
5: Upper Body Strength Training
- Overhead Press: 4 sets of 6 reps
- Bent-Over Rows: 4 sets of 6 reps
- Dumbbell Bench Press: 4 sets of 8 reps
- Bicep Curls: 3 sets of 10 reps
- Tricep Dips: 3 sets to failure
6: Plyometrics
- Box Jumps: 4 sets of 10 reps
- Burpees: 4 sets of 12 reps
- Jump Squats: 4 sets of 10 reps
Day 7: Rest or Active Recovery
Tips for Maximizing Testosterone Boost from Exercise
- Consistency: Maintain a regular exercise routine to keep hormone levels stable.
- Intensity: Ensure your workouts are challenging and progressively increase the difficulty to continually stimulate muscle growth.
- Recovery: Allow adequate rest and recovery between workouts to prevent overtraining and maintain optimal hormone levels.
- Nutrition: Support your exercise regimen with a balanced diet rich in protein, healthy fats, and essential nutrients.
Incorporating these exercises and principles into your fitness routine can help optimize levels and improve overall health.
Conclusion
Testosterone is a vital hormone that plays a crucial role in various bodily functions, including muscle growth, bone density, mood regulation, and sexual health. Maintaining healthy levels is essential for overall well-being in both men and women. Lifestyle choices such as regular exercise, adequate sleep, stress management, and a balanced diet can naturally support its production. Additionally, herbal and natural remedies from traditions like Ayurveda offer complementary approaches to boost and balance this important hormone. Prioritizing these healthy habits can help sustain optimal levels and enhance quality of life.
Frequently Asked Questions
What is testosterone?
It is a hormone primarily produced in the testicles in men and smaller amounts in the ovaries in women. It is essential for developing male physical characteristics, maintaining muscle mass, and bone density, and regulating libido in both sexes.
What are the symptoms of low testosterone?
Symptoms of low testosterone can include fatigue, decreased libido, erectile dysfunction, loss of muscle mass, increased body fat, depression, irritability, and difficulty concentrating.
How can I naturally boost my testosterone levels?
Natural ways to boost levels include regular exercise (especially strength training and HIIT), maintaining a healthy weight, getting adequate sleep, managing stress, eating a balanced diet rich in healthy fats, proteins, and essential nutrients, and avoiding excessive alcohol and smoking.
Can women have low testosterone levels?
Yes, women can have low levels. While it is often associated with men, it plays a crucial role in women’s health, including bone strength, muscle mass, and sexual health. Symptoms in women may include fatigue, decreased libido, and mood changes.
What foods help increase testosterone?
Foods that can help increase levels include lean meats, fish, eggs, nuts, seeds, leafy green vegetables, avocados, foods rich in zinc (like shellfish), and Vitamin D (like fatty fish and fortified foods).
How does stress affect testosterone levels?
Chronic stress can lead to elevated levels of cortisol, a stress hormone that can negatively impact testosterone production. Managing stress through techniques like meditation, yoga, and deep breathing exercises can help maintain healthy levels.
Are there supplements that can help increase testosterone?
Yes, certain supplements may help increase levels, including Vitamin D, zinc, magnesium, ashwagandha, fenugreek, and D-aspartic acid. However, it’s important to consult a healthcare provider before starting any supplement regimen.
How does aging affect testosterone levels?
The levels naturally decline with age. In men, levels typically start to decrease around age 30 and continue to decline gradually. Women also experience a decrease in testosterone, particularly after menopause.
Can exercise improve testosterone levels?
Yes, regular exercise, particularly resistance training and high-intensity interval training (HIIT), can significantly boost levels. Exercise helps increase muscle mass and reduce body fat, both of which are beneficial for testosterone production.
Is hormone replacement therapy (HRT) an option for low testosterone?
Hormone replacement therapy (HRT) can be an option for individuals with significantly low levels. HRT can help alleviate symptoms of low testosterone but should be discussed thoroughly with a healthcare provider to weigh the benefits and risks.
What lifestyle changes can help maintain healthy testosterone levels?
To maintain healthy levels, prioritize regular physical activity, maintain a balanced diet, ensure sufficient sleep, manage stress, avoid excessive alcohol consumption, quit smoking, and consider natural supplements if needed, under medical guidance.
How is low testosterone diagnosed?
It is diagnosed through a combination of symptom evaluation and blood tests that measure the levels in the body. A healthcare provider will consider symptoms and test results to determine if levels are below the normal range.
Reference:
- https://en.wikipedia.org/wiki/Testosterone
- https://www.webmd.com/men/guide/testosterone-replacement-therapy-is-it-right-for-you#2-4
Nice, useful & detailed information. Definitely it will help to understand this important aspect of life. Thanx & wishes for sharing….
Naresh Shandilya
President,
New World Foundation
Amazing facts we did not know. Thanks for such a useful info.