Zinc - impact, sources & use
Whether eyes, skin or immune system - zinc is essential in many situations. More about the multifaceted trace element in our current portrait.
When mature men lose energy, it’s time for them to boost their testosterone levels. Because the sex hormone not only influences the external appearance, it also keeps a lot of momentum inside – and also in women. Learn about the role of testosterone in the human body and how you can naturally increase your testosterone levels.
What does the body need testosterone for?
Testosterone is considered the most important male sex hormone, but is also produced by the female body in small quantities. Like all hormones, testosterone is part of the body’s own control system and contributes to the communication between the organs and the cells.
Testosterone in men is responsible for...
- the formation of the primary sexual characteristics
- sperm production
- beard growth, chest and pubic hair
- voice breaking in boys and a deeper pitch
- potency
In addition, testosterone contributes to...
- the development of bone and muscle tissue
- the formation of erythrocytes
- the regulation of fat metabolism
- balancing mood
- sexual interest and sexual drive
The causes of low testosterone levels
From the age of 30 to 40 men steadily produce less testosterone. This natural process can be so minimal that the testosterone level can still be within the normal range, even in retirement. However, in some men, testosterone levels fall more rapidly – a decrease that is driven by certain factors and can also be associated with certain complaints or symptoms.
The enemies of testosterone include:
- Alcohol: Frequent or excessive alcohol consumption can have a negative effect on testosterone levels.
- Stress: Constant stress increases the release of cortisol, which reduces testosterone formation.
- Abdominal fat: Intra-abdominal fat (= abdominal fat) or, to use the technical term, visceral fat, produces messenger substances that inhibit testosterone production. In addition, it also triggers certain metabolic processes that convert testosterone to oestradiol (= female sex hormone).
- Chronic diseases: Chronic diseases such as liver cirrhosis, renal insufficiency, type 2 diabetes mellitus, metabolic syndrome or certain types of cancer can also trigger testosterone deficiency.
Severe malnutrition: Malnutrition (e.g. anorexia) not only upsets the hormone balance in women, but also in men. - Certain medicines: Certain medicines, such as opioids (= painkillers), corticosteroids (= anti-inflammatory drugs), hormonal contraceptives or some antidepressants, can lower testosterone levels.
Male menopause?
In contrast to their female counterpart, the “male menopause”, also called the andropause or climacterium virile, is a controversial phenomenon. However, it is undisputed that not only women, but also men with advancing age experience a hormone decrease, which also affects their testosterone.
Unlike in women, however, the hormone drop does not occur abruptly in men, but takes place more gradually over the years. Therefore, many men go through this process without noticing. About half of men do not even register the hormonal changes. In addition, the “menopause symptoms” in men – if at all – tend to be less intense and the “stronger sex” tends to simply ignore any age-related changes. The actual clinical significance of andropause has therefore not yet been conclusively clarified.
Symptoms of testosterone deficiency
A testosterone deficiency can be characterised by non-specific symptoms such as fatigue, loss of performance, inertia, depressive moods and concentration disorders, regardless of age and gender. The respective stature and weight of the person can also change. While bone density and muscle mass melt away, fat is deposited, especially in the abdomen. Testosterone deficiency may also manifest as the following symptoms in men who are past puberty:
Symptoms in men
- Reduced libido
- Erectile dysfunction
- Smaller testicles
- Possibly, Fertility problems
- Loss of muscle mass and strength
- Increased abdominal fat
- Increase in breast fat
- Increased sweating up to hot flushes
- Sagging skin
- Possibly, Hair loss, reduced beard growth, less pubic or armpit hair
Consequences of testosterone deficiency
In addition to the symptoms, a testosterone deficiency can cause or promote certain diseases. These include diabetes, osteoporosis, arterial calcification or anaemia.
Can testosterone be increased?
In fact, every person’s testosterone level is in their own hands to a certain extent. Just as there are enemies of testosterone, there are also friends who help to boost hormone production.
Increase testosterone with these tips
With the following tips, you can help to boost your testosterone level a little more:
Increase testosterone with diet
A testosterone-friendly diet should include the following basics:
- Healthy fats: Hormones, such as testosterone, are often formed from fats. It is therefore all the more important to not only provide sufficient dietary intake, but above all to supply high-quality fats. These are found in eggs, nuts, seeds and plant oils produced from them.
- Low sugar, low white flour: Foods that strongly influence our blood sugar levels lead to increased insulin emission. This can in turn lead to a decrease in our own testosterone levels. In addition, unused sugar is stored in the form of (abdominal) fat, which can also have a negative effect on testosterone levels (see "Causes"). Therefore, reduce high-sugar or high-glycaemic foods such as sweets, pastries, biscuits, white bread and white pasta, as well as fruit juices, smoothies and lemonades.
- Foods rich in fibre: High fibre foods such as legumes, fruits, vegetables and whole grain products increase blood sugar levels only slowly and therefore cause a lower insulin release.
- Avoid alcohol: While a "raising a glass" on special occasions is not a problem, regular or excessive alcohol consumption is bad for testosterone levels.
Naturally increase testosterone with household remedies and supplements
Targeted home remedies and supplements can also help our testosterone levels.
Zinc: Zinc is a nutritious testosterone booster. It was not until 2023 that a major review showed that zinc deficiency lowers testosterone levels, while targeted intake of the trace element can increase testosterone levels.
Vitamin D: Vitamin D deficiency and testosterone levels that are too low often occur hand in hand. Studies indicate that taking vitamin D in men can stimulate testosterone formation. However, no effect was observed with normal testosterone levels or already optimal vitamin D levels.
Maca: Maca is used in the Andes of South America, where it originates, as a home remedy to increase libido and potency. While the beneficial effect on sexual desire has been demonstrated in human studies, no significant testosterone-increasing effect has been demonstrated to date. Nevertheless, placebo-controlled studies show that taking maca where there is a deficiency of male sex hormones (= androgen deficiency) can have a beneficial effect on certain associated symptoms.
Ashwagandha: Ashwagandha is also used as a home remedy for masculinity in its homeland, the dry regions of India, Pakistan and Afghanistan. Meanwhile, studies confirm that Ashwagandha has a positive effect on male sexuality and fertility through various mechanisms. Ashwagandha not only increases testosterone levels, it also promises relief from (sexual) stress – which in turn is considered a testosterone brake.
Increase testosterone through sport
Sport not only boosts the body’s own testosterone production, it also reduces the cortisol level, which is considered to be a testosterone “brake”. Both strength and endurance training have a stimulating effect – but only as long as they are not exaggerated. Because training sessions that are too long (e.g. hours of running) can actually be counterproductive when it comes to testosterone levels. It is not for nothing that competitive athletes in the endurance sector are often affected by a testosterone deficiency.
Increase testosterone during sleep
Sufficient sleep is healthy – this credo also applies to testosterone. For example, a study showed that sleep deficiency can lower testosterone levels in the blood.
Increase testosterone through sexual activity
Men who are sexually active regularly boost their testosterone levels. So a full sex life is not only good for the soul, it can also keep the male hormone balance in full swing.
Increase testosterone with increasing age
It is never too late to tackle your own testosterone level yourself. Even when you are older, a healthy diet, regular exercise, a solid lifestyle and a normal body weight are the key to keeping or increasing testosterone levels at normal levels. In addition, targeted measures, such as taking zinc or ashwagandha, can also stimulate testosterone levels.
Testosterone values in men & women
Men produce about 10 times more testosterone per day than women – while the daily production in men is about 7 mg, it is only about 0.7 mg in women. The reference ranges for testosterone depend on the measuring method used. The following values can provide guidance. Finally, however, the respective reference values specified by the laboratory are decisive. The test is performed on the blood serum; blood plasma, urine or saliva are also possible.
Total serum testosterone
| Normal range (μg/l) male | Normal range (μg/l) female | |
| Adults | 3,5 to 9,0 | 0,15 to 0,55 |
Table adapted from: flexikon.doccheck.com/de/Testosteron
Conversion: μg/l x 3.467 = nmol/l
Free testosterone in serum
| Age | Normal range (μg/l) male | Normal range (μg/l) female |
| 18 to 39 years | 8,8 to 27,0 | Up to 2,57 |
| 40 to 59 years | 7,2 to 23,0 | Up to 2,03 |
| 60 to 80 years | 5,6 to 19,0 | Up to 1,55 |
Table adapted from: flexikon.doccheck.com/de/Testosteron
Conclusion: A healthy testosterone level is not a question of age. After all, even men in retirement can still have normal values. The good news is that everyone can take simple measures to increase their own testosterone levels. Selected supplements can also help you take a step in the right direction.
Frequently asked questions about increasing testosterone
Testosterone replacement therapy replaces the lack of testosterone and is thus the most effective form to increase testosterone levels – like all drug therapies, this therapy does, however, have some side effects and is therefore only used for special, medically clarified indications. Those who prefer a natural remedy and who are patient can increase testosterone production through exercise, a healthy diet, a solid lifestyle, normalisation of body weight and special supplements (e.g. zinc, vitamin D, Ashwaghanda).
Ideally, unprocessed, nutrient-rich foods – vegetables, legumes, fruits and whole grains in particular – and healthy fats in the form of nuts, seeds and eggs are essential. Alcohol, sugar and white flour products, on the other hand, should be avoided.
People who have too little testosterone in their blood should best seek advice from a doctor. In addition, hormone-balancing or testosterone-promoting measures can also be taken. These include sport, a healthy diet, a solid lifestyle, a normal body weight and special dietary supplements (e.g. zinc, Ashwaghanda, vitamin D).
In fact, there is scientific evidence suggesting that onions may increase testosterone levels in men by promoting the production of the luteinising hormone, which in turn may stimulate testosterone release. However, an actual effect can only be confirmed in clinical studies.
Further reading:
Leproult, R., Cauter E.V. 2011. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenFREE. JAMA. 2011 Jun 1; 305(21): 2173–2174. doi: 10.1001/jama.2011.710.
Hooper, D.R. et al. 2018. Treating exercise-associated low testosterone and its related symptoms. Phys Sportsmed. 2018 Nov;46(4):427-434. doi: 10.1080/00913847.2018.1507234. Epub 2018 Aug 27.
Lateef, O.M., Akintubosun, M.O. Sleep and Reproductive Health. J Circadian Rhythms. 2020 Mar 23:18:1. doi: 10.5334/jcr.190.
Liu, P.Y., Reddy, R.T. 2022. Sleep, testosterone and cortisol balance, and ageing men. Rev Endocr Metab Disord. 2022 Dec;23(6):1323-1339. doi: 10.1007/s11154-022-09755-4. Epub 2022 Sep 24.
Amini, S. et al. 2023. Vitamin D, testosterone and depression in middle-aged and elderly men: a systematic review. Crit Rev Food Sci Nutr. 2023;63(21):5194-5205. doi: 10.1080/10408398.2021.2015284. Epub 2021 Dec 14.
Pilz, S. et al. 2011. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10.
Lerchbaum, E. et al. 2017. Vitamin D and Testosterone in Healthy Men: A Randomized Controlled Trial. J Clin Endocrinol Metab. 2017 Nov 1;102(11):4292-4302. doi: 10.1210/jc.2017-01428.
Te, L. et al. 2023. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023 Mar:76:127124. doi: 10.1016/j.jtemb.2022.127124. Epub 2022 Dec 23.
