How do we improve or optimise our Testosterone Levels?

We discussed in our last post what Testosterone was and why it is important for optimal male health and performance. We also discussed some of the features or symptoms that are associated with low or dropping Testosterone levels. A knowledge of these keeps us alert to the possibility that Testosterone levels could be in a sub-optimal range. Supporting our hormone health as we age should be an important part of our holistic approach to optimising health and performance.

So, how to we improve Testosterone levels if they are dropping, or better again, How to we support our hormonal system to prevent this from happening? 

As ever in life, the causes and solutions to most problems particularly in Health can be complex. Understanding fundamentally what promotes optimal metabolic and hormone health is what best places us create a strategy and environment in which we can Thrive. Health promotion always starts with lifestyle intervention, and the same applies to optimising our hormonal (and Testosterone) health.

Some of these lifestyle strategies are what we would expect and discuss below, others are more complex including environmental toxin avoidance which we will discuss in a future post.

The two most important strategies in our toolkit will always be Nutrition and Exercise. Both come in many forms. Eating a whole food diet which promotes adequate protein and healthy fat intake is essential  and keeping ultra-processed foods as well as sugar and poor quality grains to a minimum is important. Exercise takes many forms; Zone 2 exercise (low intensity) as well as resistance training are especially important.

Zone 2 training is one of the most efficient ways to improve our metabolic health and mitochondrial efficiency (more about that in another post). Resistance training should always be complemented by adequate protein intake and adequate recovery to maximise its benefits. Other important lifestyle factors are ,improving our sleep hygiene, and reducing our stress/cortisol levels. These impact our hormone heath through direct and indirect ways.

A safe and effective supplementation strategy  is a vital way to promote Testosterone levels. Let’s take a look at some of the best researched and scientifically proven supplements below:

Ashwagandha is a powerful adaptogen known to reduce stress by lowering cortisol levels, which indirectly promotes testosterone production. Additionally, it enhances mental clarity, focus, and stamina, helping to counteract fatigue and promote a positive mood.

Known as the "sunshine vitamin," Vitamin D3 is essential for immune support, mood regulation, and bone health. It's also linked to testosterone production, with research suggesting that adequate Vitamin D3 levels support optimal hormone balance and male vitality.

Magnesium plays a key role in muscle function, energy production, and stress management. In its citrate form, it’s highly absorbable, supporting cardiovascular health and helping regulate sleep and mood. Studies show that magnesium supplementation may also boost testosterone in men, contributing to overall hormonal balance.

Zinc is crucial for maintaining male hormone health, immune strength, and reproductive wellness. It plays a significant role in testosterone production, muscle growth, and recovery. Zinc deficiency is linked to decreased testosterone, making it vital for maintaining hormonal balance

Maca Root is celebrated for its ability to boost energy, endurance, and libido. It’s an adaptogenic herb that helps the body handle stress, making it ideal for enhancing both physical and mental performance. Known to support mood and stamina, it complements the effects of other ingredients in ThriveOne.