How to Naturally Increase Testosterone Levels (for Teens)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Testosterone is a hormone that is produced by the testicles in men. During the years of puberty (9-14 years) the body increases its secretion triggering the development of secondary male traits, such as a deeper voice, greater muscle mass, growth of facial hair and an enlarged Adam's apple. (plus many others). Some kids go through these changes later than others; the time of onset of puberty is determined by genetic (hereditary) factors, but there are others that play a role in delayed development, such as poor nutrition, physical trauma and some diseases. It is possible to stimulate the production of testosterone in adolescents in a natural way, although in rare cases it is necessary to implement hormone therapy to trigger and complete puberty.

Read this section of the article to find out when you can consider natural remedies to increase the concentration of testosterone in the body.

Steps

Part 1 of 3: Stimulating Testosterone Production

Step 1. Lose weight if you are overweight

Some research has found a correlation between excessive weight (especially obesity) and a reduced concentration of testosterone in both adult men and adolescents. Overweight males who lose weight have been shown to be able to stimulate a natural rise in this hormone.

• For boys it is essential to limit refined sugar (such as sucrose and high fructose corn syrup) to maintain a normal weight; you should reserve the consumption of soft drinks, donuts, cakes, cookies, ice cream and candy only for special occasions and as a very rare "concession".
• Instead, you should eat plenty of fresh vegetables (fruits and vegetables), whole grains, fish, and low-fat dairy products; Also, replace sugary drinks with water and skim milk.
• Find healthy alternatives to your favorite foods. Prepare the macaroni and cheese with wholemeal pasta and add some pumpkin puree; cook a pizza base with wholemeal flours and season it with several vegetables and a little low-fat cheese; use ground turkey or chicken instead of beef for the burger and chili.
• Cardiovascular exercise is another key component of the weight loss process. Walking every evening for 30-45 minutes, combined with a balanced diet, is enough to trigger a good weight loss; cycling and swimming are two other excellent cardio sports.

Step 2. Take part in high intensity and short duration activities

Undemanding walking is perfect for weight loss, but intense exercise (such as playing football, swimming, or lifting weights) can directly stimulate testosterone production. However, the key is the duration of the activity and its intensity; short, very strenuous sessions (especially in weightlifting) have been shown to be effective in increasing testosterone concentration and preventing its depletion in adolescent and adult males. For this reason, plan a relatively short workout (no longer than 30 minutes) and try to work hard in the safest way possible; prolonged (an hour or more) and less intense exercise can sometimes reduce testosterone levels in boys and men.

• As a general rule, the more muscle mass you can build with exercise, the more testosterone you produce. Squats (with weights) and leg presses are very effective because they involve large muscle groups.
• Deadlifts and bench presses are other perfect exercises for boosting testosterone.
• A teenager's skeletal system and soft tissues are still developing, so intense weightlifting activity needs to be monitored by an experienced trainer.

Step 3. Sleep well and stick to a regular sleep-wake rhythm

Constant deprivation of rest greatly reduces the amount of testosterone produced by a man or a boy's body; as a result, muscle mass also does not develop and fat tissue increases in its place. Studies have shown that the number of hours of sleep directly affects the morning concentration of this hormone; specifically, the levels are higher after a long restful rest. It is recommended that you sleep at least seven hours, although for many teens it takes nine hours for a full recovery of energy.

• Do not consume stimulants (caffeine, alcohol) at least in the last eight hours before bedtime. Caffeine increases brain activity and prevents falling asleep; alcohol, on the other hand, makes it impossible to sleep deeply.
• Don't forget that sodas, energy drinks, coffee, black tea, and chocolate contain caffeine.
• Make the bedroom relaxing, silent and dark as much as possible to promote a quality rest; always turn off your computer and / or television before getting ready for bed

Step 4. Don't avoid natural fats

Many people believe that they are bad and should not be consumed, especially by overweight boys; however, these nutrients and animal-derived cholesterol (meat, eggs, dairy products) are especially essential for the production of sex hormones such as testosterone. Eating moderate amounts of saturated and unsaturated fats usually doesn't make you fat - the real culprits of obesity are excessive doses of refined carbohydrates and artificial trans fats. In fact, some research has shown that a low-fat diet reduces the concentration of testosterone in men and triggers other growth and development problems. Scientists believe that a meal plan in which fat accounts for less than 40% of energy leads to lower testosterone levels.

• Healthy foods that are high in monounsaturated (vegetable) fats include almonds, walnuts, natural peanut butter, avocados and olive oil.
• Some examples of healthy foods with saturated fat (with cholesterol) are lean red meat, fish, egg yolks, cheese, coconut oil, and dark chocolate with a high percentage of cocoa.
• Remember that cholesterol is essential for producing testosterone, so contact your doctor to find out the blood level suitable for adolescents; higher concentration may be required in this age group.

Step 5. Reduce Stress

It is an omnipresent element in the modern world, especially in young people who face different kinds of pressures and expectations. When it reaches high levels it triggers the release of a hormone, cortisol, with the aim of balancing the negative psychological effects of stress; this is obviously a natural and beneficial reaction, but cortisol blocks and alters the effects of testosterone, causing significant problems for the adolescent body. For this reason, it is important that children live an atmosphere of stability, not very stressful, that they have the opportunity to vent their frustrations and other emotions; exercise, sport and a passion for enjoyable hobbies are all elements that allow you to manage anxiety.

• If your stress levels get too high, don't be afraid to go to a mental health professional to help you deal with it. Techniques such as cognitive-behavioral techniques can be effective against anxiety, emotional pressure, and depression.
• Popular methods of controlling stress include meditation, Tai Chi, yoga, and breathing exercises.

Part 2 of 3: Incorporate Specific Nutrients

Step 1. Consume enough zinc

It is a mineral required for many body functions, including the immune system, bone strength and testosterone production. Insufficient intake of this substance has been related to hypotestosteronemia in adult and adolescent men. A mild zinc deficiency is quite common among Western populations, so a boy is likely to suffer from it, especially if he doesn't eat a healthy diet. Ask your doctor for blood tests, but in the meantime try to consume foods rich in this mineral, such as meat, fish, low-fat dairy products, hard cheese, legumes, some dried fruits and seeds.

• A six-week supplement therapy has been shown to be effective in increasing the concentration of testosterone in men.
• The recommended daily dose of zinc is 8-11 mg for male adolescents.
• Vegetarians have a harder time getting the right intake, but supplements can be a solution; in this case, it may be necessary to consume a dose equal to one and a half times the recommended one.

Step 2. Get plenty of vitamin D

It is very important for testosterone production, as it acts more like a steroid hormone than a typical vitamin. A 2010 study looked at the relationship between vitamin D supplement consumption and testosterone concentration in men and found that those with higher levels of the vitamin also had more hormone. This nutrient is synthesized by the skin in response to exposure to intense sunlight in the summer, but an increasingly sedentary and "indoor" life has caused an epidemic shortage among young people in industrialized countries. In combination with this phenomenon, it must be remembered that most of the northern regions, for several months of the year, do not receive enough sunlight to trigger the synthesis of vitamin D.

• This substance is quite rare in foods, but some good sources are cod liver oil, fatty fish, beef liver, egg yolk, and fortified dairy products.
• If you take supplements, choose vitamin D3, as it appears to be more effective and a little safer.
• The recommended blood concentration of vitamin D is between 50 and 70 ng / ml; your doctor may request blood tests to check this value.
• The recommended daily dose for adolescents is 600 IU or 15 micrograms.

Step 3. Consider taking aspartic acid (DAA) supplements

It is an amino acid present in the glandular tissue and which is believed to be able to increase the secretion of testosterone, as well as affect other hormones in the body. A 2009 research showed that men who took 3120 mg of DAA per day for 12 days enjoyed an average increase in testosterone concentration of 42%. The results show that DAA plays a key role in regulating the release and synthesis of this hormone in adult men, although it is likely to have similar effects among boys. The body synthesizes another form of aspartic acid that is also found in several foods, but DAA is not available in foods.

• The best food source is represented by corn proteins, casein, vegetable cream and soy proteins; however, it is very difficult to get enough DAA through food to alter testosterone levels.
• Interestingly, supplements are more effective in relatively inactive men and may instead reduce testosterone concentration in those who train a lot (such as bodybuilders and competitive athletes).
• Ask your doctor for advice before considering supplement therapy for the purpose of increasing testosterone, especially since there aren't many studies yet on the effects of AAD in people.

Part 3 of 3: When to Try Raising Testosterone Levels

Step 1. Make changes to your diet and exercise based on your health

Losing weight, eating well and exercising more are perfect ways to increase testosterone naturally while improving overall health. While mild to moderate changes are generally safe for most teens, you should check with your doctor before making any major changes to make sure they're right for you.

• If you haven't started exercising yet, your doctor may recommend that you start with moderate-intensity cardiovascular activity, such as walking. before introducing more intense or strength exercises, continue in this way until your body gets used to the new routine.
• When you want to switch to more strenuous or strength training, have an instructor or trainer show you the correct techniques to avoid injury.
• Before starting any routine - even a moderately intense one - you should undergo a medical examination, in case you have heart, lung conditions (including asthma), diabetes, kidney disease, arthritis or cancer; if you are severely overweight, you should keep in touch with your doctor.
• If you feel dizzy, short of breath, or experience abnormal pain while exercising, stop immediately and call your doctor.

Step 2. Supplement nutrients when you have deficiencies

A zinc and vitamin D deficiency could contribute to hypotestosteronemia in adolescents; therefore increasing the intake of these substances through diet or supplements, you can also raise the hormone level. If you don't have any deficiencies, be very cautious before evaluating supplements.

• It is safer to work on your diet to improve your zinc and vitamin D intake than to take supplements; Furthermore, the body is more likely to absorb these nutrients better if they are introduced with food.

• If you opt for supplements, remember to always respect the recommended daily dosage and be aware of the maximum limit.

  • As for zinc, the daily amount for boys between 9 and 13 years is 8 mg, for adolescents between 14 and 18 years it can reach 11 mg; the maximum tolerable limit for a 9-13 year old boy is 23 mg, while for 14-18 year old adolescents the value rises to 34 mg. Larger doses can be toxic.
  • The ideal daily amount of vitamin D is 600 IU / 15 mcg per day for most young males. It is quite difficult to overdose on this vitamin, as it is generally not toxic until you reach the level of 50,000 IU per day, but it could happen if you have certain conditions.

  

  Step 3. Rely on natural remedies after asking your doctor for advice

  While many natural solutions are safe for boosting testosterone in most teens, if you are concerned that you have a low concentration of this hormone, you should still make an appointment with your doctor.

  • Remember that the stage of puberty develops at different ages and at varying rates, so you shouldn't particularly worry if you have a lower hormone level than your peers.
  • If you are still unsure, your doctor may order a blood test to check for the problem. Most doctors take into account individual preference for a natural approach when developing therapy, but in some cases drug treatment (such as hormone replacement therapy) may be necessary and more useful.

  

  Step 4. Consider other solutions very carefully

  There are a number of herbal products that are advertised for their ability to boost testosterone levels, but these supplements can be dangerous, especially for a teenager. Rely only on clinically certified products; if they don't work, ask your doctor for other suggestions.

  • Although DAA supplements are probably safe for most teens, there are very few studies on their effects, especially among young patients; you should get doctor's approval before using them.
  • Do not take testosterone supplements or steroids without a prescription. Also remember that herbal products sold to raise levels of this hormone may not be clinically tested and their effects unverified, especially on teenagers.

  Advice

  • If you are concerned about puberty and delayed development, see your doctor to measure testosterone and other hormone levels through a blood test.
  • Blood tests are the only method to diagnose hypotestosteronemia or reduced bioavailability of the hormone.
  • Abnormal testosterone concentrations can be the side effect of some medications, so ask your doctor for more information about therapy.
  • Testosterone replacement therapy (through injections, patches, pellets under the skin or gel) is useful for men and adolescent boys, but should only be given under the supervision of an experienced endocrinologist; it is usually used to manage specific diseases.