Testosterone Booster: normal testosterone levels in men, how to boost testosterone?

Testosterone, an androgen or male sex hormone, is primarily generated by the testicles in men and ovaries in women. Though testosterone is a male hormone, it is present in the female body but traces. 

In women, testosterone gets converted into estradiol, or female sex hormone. While, in men, testosterone is responsible for sexual development like testicular growth or development of the penis. It also helps control sexual functions in men, including spermatogenesis and libido. Testosterone plays a pivotal role in giving men their characteristic male features, such as heavy voice, muscle mass, and facial and body hair. 

This article gives you insights on the normal testosterone levels that vary depending on different factors and how one can improve their testosterone levels. 

Testosterone levels by age and sex

Testosterone levels change throughout a person’s lifetime, from children to adolescents to adults and older-aged groups. The below table gives information on the normal testosterone levels in females and males according to their adolescent age groups.  

Age	Men (in ng/dl)	Women (in ng/dl)
7–10 years old	1.80 to 5.68	2.69 to 10.29
13–17 years old	208.08 to 496.58	16.72 to 31.55
19 years and above	265- 923	15-70

The onset of puberty again differs individually, and different people attain puberty and develop at different ages. If not age as criteria, doctors may also consider visual developmental changes, such as growth and development of secondary sexual characteristics to measure testosterone levels. This method is also referred to as tanner staging or Sexual maturity rating. 

Normal testosterone levels in men

Normal testosterone levels change depending on age, sex, and individual health condition. As Aforementioned, testosterone is generally higher in men than in women. 

Keeping in mind the body weight, age, time of samples tested, and laboratory circumstances that can influence the testosterone levels, the normal testosterone levels in men range between 280-1,100 ng/dL (nanograms per deciliter of blood).

Age is one testosterone influencing factor that cannot go overruled. Research published in the journal PLoS One shows that total testosterone is low before puberty in men but starts rising at 11 and reaches its peaks by the late teenage. Another research clinically signifies that testosterone levels remain high until the age of 30- 40 and gradually decline at 1% -2% each year. 

With no significant leads to prove the reasons for the steady fall in testosterone levels, some scientists believe genetic, environmental, hormonal, or ageing factors can play an influencing role. 

Here is a table showing normal testosterone levels by age in men. 

Age groups	Normal testosterone levels in Men
Up to 9 years of age	7-20 ng/dl
10-11 years	7-130 ng/dl
12-13 years	7-800 ng/dl
14 years	7-1,200 ng/dl
15-16 years	100-1,200 ng/dl
17-18 years	300-1,200 ng/dl
19 years and above	240-950 ng/dl

Low testosterone levels in men- symptoms to look out for

One of the main symptoms of low testosterone level is Hypogonadism. Signs and symptoms related to low testosterone levels or hypogonadism in men include:

• Lower libido
• Excess fatigue
• Depression
• Erectile dysfunction
• Reduced muscle mass and strength
• Problems relating to concentration and memory
• Fertility issues- low sperm production and unable to attain pregnancy
• Increased fat in the body or increased weight
• Loss of body and facial hair
• Breast growth or gynecomastia
• Anaemia- low RBC count 
• Osteoporosis or low bone density
• Mood swings and irritability

Research also indicates that low testosterone can impact cardiovascular health. Men with low testosterone have a higher likelihood of having heart attacks or strokes. Some studies have shown how testosterone therapy has helped improve testosterone levels and reduced heart risks by almost 25%. 

Testosterone replacement therapies work by reviving normal testosterone levels that can help improve hypogonadism symptoms. 

How to boost testosterone naturally in men?

Men can opt for various natural methods like making lifestyle modifications, choosing a healthy diet, or testosterone boosters to pump up the body's testosterone. Here are some of the ways one can consider raising their testosterone levels naturally. 

1. Weight reduction

Hypogonadism is seen in more than 50% of overweight men i.e., having <300 ng/dL testosterone. However, studies have proven how a year-long weight reduction could help raise testosterone levels from an average of 295 ng/dL to 423 ng/dL.  

On the contrary, certain low-fat diets can lower testosterone levels, according to research. Hence, connect with your specialists if you want to understand how to lose weight and include healthy fats and foods in your diet to boost your testosterone. 

2. Physical activity and exercise

Certain studies have shown that men who lifted free weights had an increased “free testosterone” in the body. Besides weight lifting or strength training, walking of more than 4,000 steps and high-intensity interval training (HIIT) can significantly increase the odds of raising testosterone levels. And for each additional 1000 steps, the total testosterone levels are boosted by 7 ng/dL. 

3. Proper sleep cycle

Men deprived of sleep can have lower testosterone levels. A study conducted on young, healthy men showed lower testosterone when men were restricted to five hours of sleep for a week. On the other hand, men could restore their normal testosterone when they could catch up with 8 to 10 hours of sleep every day. 

Shift work, sleep apnea, or stress can negatively affect sleep and in turn, can affect testosterone levels. Get treated for snoring and sleep apnea that can help better with sleeping and breathing while sleeping. And to shoot up testosterone, a minimum of eight hours of sleep and good sleep hygiene are a must. Proper sleep energises your body for the entire day's activities and weight loss regime. 

4. Avoid chronic Alcohol or drug use

Substance abuse is one of the most important factors of low testosterone levels. Research shows that chronic alcohol and opium usage can lead to low testosterone. While other substances like marijuana and cigarette smoking can impact testicular tissues and sperm production, they are less likely to affect testosterone levels. 

5. Include essential vitamins and minerals

Studies conducted on certain groups have shown that vitamin D supplementation could help improve testosterone levels. The American Academy of Family Physicians recommends men with low testosterone will need 600 IUs (international units) of vitamin D and 11 milligrams of zinc every day. While zinc and vitamin D supplements are available over-the-counter, the Inclusion of zinc fortified foods, such as meat, whole grains, poultry, beans, nuts, and shellfish, can also be helpful. 

6. Testosterone replacement therapy

When lifestyle changes and supplement inclusions cannot normalise testosterone levels, your doctor may recommend oral or injectable medications to help increase testosterone. These testosterone replacement medications used when low testosterone levels are leading to heart diseases or osteoporosis risk are also available in the form of topical applicators on the skin and pellets to be placed under the skin.

Testosterone boosters and effectiveness

The online platform and medical stores have various testosterone boosting formulations and medications. However, with widely available over-the-counter supplements for testosterone or “testosterone boosters”, the US Food and Drug Administration (FDA) finds no quantifiable benefits in such supplements. The US FDA has warned usage of certain T boosters of causing risks of heart attacks and strokes. 

Nevertheless, certain studies published in the Journal of Sexual Medicine looked at five T-boosters and could make out only 19% of the 191 ingredients concluded in human studies. Among 37 human studies, 30% observed an increase in T levels, 3% a decrease, 46% no effect, and 22% were indeterminate. These supplements are enriched with vitamin B, D, and zinc that naturally improve the bioavailability of testosterone in the body. 

The testosterone boosters work on people with hypogonadism. However, as a cautionary measure, it is advised not to be used by men having,

• Normal testosterone
• Prostate cancer or prostate cancer risks
• A history or family with heart disorders

Hence, with necessary precautions and dosage, it is always advised to discuss with your physician before moving ahead with the T-booster treatment options. 

Frequently Asked Questions

1. Should men use testosterone boosters?

Testosterone boosters may be helpful for those having hypogonadism symptoms. But, people with normal testosterone, a history of heart problems, prostate cancer, or people with increased prostate cancer risk should avoid T-booster usage. Talk to your physician about the potential risks and benefits before using the testosterone supplements.

2. Do testosterone boosters actually work?

Testosterone boosters help pump up testosterone production in the body. A 2011 research proved that testosterone works in men with hypogonadism and takes around three to nine months to show prominent testosterone rise. 

3. What is the average testosterone level by age?

The average testosterone levels differ according to the age of a man. Before puberty, the testosterone levels are low but slowly increase from the onset of puberty. However, testosterone reaches its peak in the early ’30s or late 20s, after which these levels decline gradually. Experts believe the healthiest men have an average testosterone level of 400-600 ng/dL.

Conclusion

Testosterone levels change throughout the lifetime of an individual. The age, sex, and other associated health conditions decide the normal testosterone range. However, these male hormones, produced in lower quantities in women, get converted to estrogen or female sex hormone. Lower testosterone in men can lead to a condition called hypogonadism. With a number of natural ways to renew testosterone in the body, men can choose testosterone boosters as well. Connect with your doctor to know more about how to go about the treatment for low testosterone.