Testosterone – the essence of virility: 8 things you probably don’t know about it

Testosterone is almost synonymous with masculinity. It is associated with the growth of muscle mass and physical performance, erectile ability and fertility. But there are other reasons to be concerned about your testosterone levels. And there are also scientifically proven procedures to help us increase it naturally and without negative side effects.

So what all should you know about the male sex hormone testosterone?

1. It affects our genes

Most hormones have epigenetic effects – i.e. they affect how active certain genes in our DNA are, and can even turn them off or on completely. Testosterone is no exception. Its epigenetic effects are the reason why pubertal boys start to develop secondary sexual characteristics (muscle growth or pubic hair, enlargement of the genitals…). Testosterone activates the genes responsible for these changes. Moreover, its epigenetic effects are also responsible for the growth of muscle mass and performance during sports training.

2. Strengthens not only the muscles, but also the brain

Optimal testosterone levels are also essential for cognitive processes, especially attention, memory and spatial orientation. Thus, it is declining testosterone levels that can significantly affect the level of cognitive processes in older age. In addition, this hormone has a neuroprotective effect – i.e. it protects nerve cells from damage. However, it is not only a lack of testosterone that is harmful to our mental performance, but also an excess of it.

3. Acts as a pain reliever

Chronic pain sufferers usually have reduced levels of testosterone (and also vitamin D3) in their bodies. This is because testosterone has an epigenetic effect on nerve cells and thus affects pain perception.

4. Production can be supported by natural means

Increasing testosterone levels at first glance smacks of doping and health-threatening chemicals, but that’s not the only way. In fact, a significant effect can be achieved by natural means, which not only do not have negative side effects, but even promote health.

Pomegranate is very effective in this regard. For example, when researchers at the University of Edinburgh had a group of volunteers of both sexes drink a glass of pomegranate juice daily, they experienced a 16-30% increase in testosterone levels after just two weeks (the average increase for men was 24%). In addition, most of the volunteers experienced a marked improvement in mood and psychological well-being. Another study showed a 22% increase in free testosterone after taking pomegranate extract and, as a bonus, a reduction in blood pressure.

In addition, pomegranate also effectively improves the ability to get an erection, which is due to its beneficial effect not only on testosterone levels, but also on the production of nitric oxide, which improves blood flow through the blood vessels and therefore the blood supply to the penile tissues.

Curcumin, a dye found in turmeric, also has a positive effect on testosterone levels. It is a strongly anti-inflammatory substance that reduces the level of inflammatory processes in Leydig cells (the cells in the testicles where testosterone is produced) and improves their function.

5. Can’t do without vitamin D3

Testosterone is involved in the growth of muscle mass, but also, for example, in the strengthening of bone tissue in response to physical stress – because in these tissues there is an increased density of receptors for testosterone. Few people know, however, that this action does not occur without vitamin D3, which, like testosterone, is also a steroid hormone. Many scientists also believe that vitamin D3 is necessary for the production of testosterone itself, but this has not yet been conclusively proven. However, it is important for athletes, but also for men in older age, to make sure that they maintain optimal levels of vitamin D3 in their bodies. Especially during the cold months of the year, it is therefore advisable to supplement this vitamin through dietary supplements.

Among other nutrients, sufficient consumption of vitamin B6 and zinc is important.

6. Testosterone is harmed by being overweight

When researchers studied nearly 900 overweight men at high risk of diabetes, they found that most of them had reduced testosterone levels, which manifested itself in erectile dysfunction or low semen quality, among other things. In 20% of them, testosterone levels were particularly low (less than 300 ng/dl). When some of them then changed their lifestyle (150 minutes of exercise per week, reduced fat and calorie intake), the prevalence of individuals with these extremely low levels fell by 46% in the group).

Another study then showed that a 7.8kg weight loss means an average 15% increase in testosterone levels.

7. Movement is also important

On the one hand, testosterone is essential for the growth of athletic performance, but at the same time, regular physical activity increases its levels. Physically active men generally have higher testosterone levels compared to those who lead a sedentary lifestyle. Almost any kind of movement has a positive effect, but intense physical activity, especially high-intensity interval training (HIIT), which alternates periods of very intense physical activity (sprinting, weight training) with very short rest periods, is particularly effective.

8. Sugar is not good for masculinity

On the other hand, excessive consumption of carbohydrates, especially those with a high glycemic index, is a major “pest”. Testosterone levels (total and free) have been shown to decrease after eating any high-carbohydrate meal or drinking a sweetened beverage. Lower testosterone levels are then especially seen in diabetics and men with impaired glucose tolerance (a condition that precedes the onset of diabetes). In addition to testosterone levels, sugary drinks also have a direct negative impact on semen quality and fertility.