We hear a lot about female hormones and their significance, but we don’t often discuss how important Testosterone is for men. With studies showing that testosterone levels have been consistently and slowly declining for several decades, it is important that we start looking at the reasons why and what we can do improve them (1).

What is Testosterone?

Testosterone is the primary sex hormone for men and has many functions in the body. It helps support bone mass, muscle mass & strength, regulates sex drive, helps with fat distribution, and supports the production of sperm and red blood cells.

When testosterone drops, either due to ageing or some other underlying cause, it can create a variety of unwanted symptoms such as increased body fat, reduced sex drive, depression, low energy & motivation, and sleep disturbances.

Low Energy

While we all experience fatigue from time to time, if it becomes chronic and you are experiencing one or more of the symptoms mentioned above, you should consider looking at your testosterone levels. And while testosterone levels start to decline as you age (roughly 1 to 2 percent per year after the age of 40), it’s not normal if fatigue is greatly impacting your day to day life.

Good news, it doesn’t have to be this way! Simple lifestyle changes like exercising more, eating a variety of whole foods, and getting enough sleep is a great place to start. Additionally, adding a well rounded supplement like Prairie Naturals Test Force might be beneficial for you as well. This supplement supports natural testosterone production with ingredients like Tribulus, fenugreek, zinc, and magnesium.

Fun Fact: “Research has shown that lifting heavier weights is the best form of exercise to boost testosterone,” says Dr. Jadick. “As muscle mass increases, it will trigger the body to produce more testosterone.”

Low Libido

Testosterone is not the only contributing factor for low sex drive, but it’s definitely something to investigate if this is concerning or not normal for you. This is especially important if low sex drive is accompanied by erectile dysfunction. ED can be a symptom of diabetes, heart disease, or other underlying conditions so it would be wise speak with your practitioner.

Lifestyle factors like managing/reducing stress, quit smoking, reducing alcohol consumption, and getting good quality sleep all can help the cause. But when you need that extra support to increase libido, a supplement like Vigor Force by Prairie Naturals can help. With ingredients like Tongkat Ali, Rhodiola rosa, Tribulus terrestris, Panax ginseng, and Ginkgo biloba, you’ll be sure to notice that extra lift in your sex drive.

Stress

Did you know chronic stress prevents men from producing optimal amounts of testosterone? While it is normal to have short bursts of the stress hormone cortisol, prolonged and consistent periods of stress can cause an imbalance of these hormones. The good news is that this isn’t permanent – when stress is managed properly, cortisol and testosterone levels will normalize.

As mentioned above, eating a whole foods diet is important but there are specific foods/nutrients that may help support testosterone production.

- Fatty Fish (Anchovies, wild sockeye salmon, sardines, etc.): Vitamin D, zinc, and omega 3 fatty acids

- Dark Leafy Greens (Kale, spinach, collard greens, etc.): Micronutrients such as magnesium

- Pomegranates: Antioxidants and polyphenols

- Oysters: Zinc, selenium, and omega 3 fatty acids

- Avocadoes: Magnesium and boron

- Extra-virgin olive oil: Monounsaturated fat and Vitamin E

- Cocoa Products (cacao powder and cacao nibs): Quercetin and Magnesium

- Eggs: Micronutrients like selenium

While symptoms of low testosterone are common and could be the main cause of your health concerns, it is important that you work with a practitioner to determine the reason behind the symptoms as there could be something else going on too.

(1) https://health.clevelandclinic.org/declining-testosterone-levels/