Natural and medical ways to increase testosterone

- Yes. Studies show that testosterone levels decrease by 10-15% in men who sleep less than 5 hours a night.

- Just 1 week of poor sleep reduces morning testosterone levels by an average of 15%. (Source: University of Chicago, 2011)

- Sleep apnea suppresses testosterone synthesis because it reduces oxygen levels. If left untreated, a serious decrease in total testosterone is observed. (Source: Journal of Clinical Sleep Medicine, 2017)

- Circadian rhythm disorders such as going to bed late at night and waking up late in the morning reduce the release of LH (luteinizing hormone). This slows down the production of testosterone in the testicles. (Source: Sleep Medicine Reviews, 2022)

- Testosterone production occurs especially during the deep sleep phase.

- Insomnia disrupts both hormone balance and daily energy levels. (Source: Journal of the American Medical Association – Sleep restriction and testosterone levels, 2011)

Things to consider when taking supplements

- The effect can be individual. Genetic structure, intestinal absorption and existing deficiencies determine the result.

- Not every natural product is safe. It may interact with liver enzymes or conflict with medications.

- Uncontrolled use may cause side effects. Liver damage, increased blood pressure or mood changes may occur. (Source: Cleveland Clinic – Supplements and men's health, 2023)

Tribulus, zinc, maca root: What are they good for?

There are many products on the market that are promoted as natural testosterone boosters. However, not all of them have the same effect. Here are the main ones:

- Tribulus terrestris: May increase libido but has no clear effect on testosterone. Some studies have found it effective only in young athletes.

- Maca root: May increase energy and sexual desire, but has not been proven to directly increase testosterone.

- Zinc: If there is a deficiency, testosterone drops. However, excess also suppresses the immune system. Deficiency is especially common in those who use diuretic drugs. The daily recommended dose for men is 15-30 mg. Source: Nutrition, 2007)

- Ashwagandha: Reduces stress and indirectly supports testosterone. If cortisol (the stress hormone) decreases, testosterone may increase. However, its long-term effects are still controversial. (Source: Journal of Dietary Supplements – Herbal testosterone boosters, 2021)

Conclusion: Do not proceed to treatment without trying natural methods

The first step in low testosterone: Lifestyle adjustments. Sleep, weight, nutrition, stress and vitamin D… They are all cornerstones.

Medication or hormone therapy should be considered if these steps do not work.

Hormone therapy: TRT

TRT, or Testosterone Replacement Therapy, is used when blood levels are truly low and there are symptoms. However, not every low test result requires treatment.

- At least two different tests should be performed in the morning before starting treatment.

- If total testosterone is <300 ng/dL and there are accompanying symptoms (such as low libido, muscle loss, fatigue, depression), treatment may be considered.

- It is available in gel, injection, implant or oral forms.

- However, the risk of prostate cancer, heart disease and hematocrit levels should be closely monitored during treatment. (Source: Endocrine Society Guidelines – Testosterone therapy in men with hypogonadism, 2018)

Is it suitable for everyone?

No. Hormone therapy is not recommended for the following groups:

- It is not given to those diagnosed with prostate or breast cancer. - If there is high hematocrit (>54), blood density. - If there is severe heart disease.

- Those with sleep apnea. (if not treated) (Source: Mayo Clinic–Testosterone therapy: Potential benefits and risks, 2022)

Side effects: Effects such as acne, edema, breast enlargement, infertility may be observed. Since TRT is administered externally, it can suppress the body's own production of testosterone.

Alternatively...

- The body's own production can be stimulated with drugs such as HCG (Human Chorionic Gonadotropin). - The brain-testis line can be activated with estrogen blockers such as Clomiphene citrate. (Source: Journal of Urology, 2016)

The relationship between melatonin and testosterone

Melatonin is not only a hormone that helps sleep, but also protects testicular health with its antioxidant properties.

- It is secreted in the dark during the night. - Blue light (phone, screen, etc.) suppresses melatonin secretion at night. This reduces the testosterone peak at night. (Source: Sleep Health Journal, 2020)

This indirectly reduces testosterone levels. (Source: Sleep Medicine Reviews – Circadian rhythm and hormonal regulation, 2022)

Why is vitamin D deficiency so important?

Vitamin D is directly related not only to bone health but also to testosterone production. Its deficiency increases the risk of low testosterone in men.

Studies show that vitamin D supplementation can cause a 10–20% increase in testosterone. Supplementing with 2,000–4,000 IU of vitamin D3 per day can raise hormone levels in men who are deficient.

However, unnecessary and high doses are risky; it should definitely be started after measurement. (Source: Hormone and Metabolic Research – Vitamin D supplementation and testosterone, 2012)

Tomorrow:

- These foods may suppress testosterone - Which vitamin deficiency disrupts hormone balance? - The hidden effects of coffee, alcohol and sugary drinks - Testosterone-friendly foods: Which vegetables, which meat?

- Herbal supplements: Which one is real and which one is bullshit?