Can Low T Set You Up for Heart Disease?

Research has linked low testosterone levels with an increased risk of high blood pressure.¹  One study in the journal Aging Male found that decreased levels also sparked inflammation, a condition  that can harm arteries.²  In addition, a testosterone deficiency increases oxidative stress and unhealthy cholesterol levels. Taken together, these changes contribute to atherosclerosis¾a condition where arteries become stiff and narrowed, raising the risk of heart attack and stroke.^3,4 If that weren’t bad enough, low testosterone is also associated with an uptick in less direct cardiovascular risk factors like obesity and type 2 diabetes.⁵

Symptoms of Low Testosterone Levels

Studies show that low testosterone levels, commonly known as “Low T,” typically decline by around one percent per year after the age of 30.⁶ That means that by age 70, a man’s testosterone production can be around 30 percent lower than its peak level. How can you tell if your testosterone levels are waning? Look for the following symptoms:

• Low libido
• Erectile dysfunction
• Hot flashes and night sweats
• Fatigue or decreased energy levels
• Loss of muscle mass and strength
• Insomnia
• Depression or irritability
• Excessive sweating
• Joint pain
• Brain fog ⁷

If you suspect your testosterone levels are less than ideal, a simple blood test, conducted either by your doctor or with home test kit, can tell you where you stand.

Natural Ways to Boost Testosterone

If you find that your testosterone levels are headed in the wrong direction, there are a couple of options to restore this vital hormone. The first is testosterone replacement therapy (TRT). TRT can ease at least some of the symptoms of Low T like fatigue and lagging libido. But the jury is still out on whether it can reduce the risk of heart disease.⁸  One thing researchers do know is that there can be downsides to TRT, including an increased risk of blood clots, prostate problems, and breast enlargement.^9,10

Fortunately, there are some natural ways to boost testosterone. First and foremost, it’s important to get enough sleep. Men produce most of their daily testosterone when they sleep and shortchanging your zzzz’s can cause a 10-15 percent drop in testosterone.¹¹ Set a regular bedtime and wake time, and watch the amount of caffeine you consume. If sleep apnea is a problem, seek professional help.

Another tactic to increase testosterone is to exercise. Exercise, especially resistance training and weight lifting, can raise your levels.¹² Aim to get at least 30 minutes of exercise daily.

What you eat can also affect your testosterone levels. Antioxidant-rich fruits and vegetables have been found to support healthy testosterone concentrations. Specifically, routinely adding fatty fish, red meat, dark leafy greens, eggs, avocados, garlic, and onions to your diet may improve your levels.¹³  On the flip side, a diet high in refined or ultra-processed food can contribute to Low T.¹⁴

Supplement This!

A handful of key nutrients can also help raise your testosterone levels. However, since they work together to improve your hormonal status, it’s smart to look for a supplement that contains effective amounts of each of the following:

Codonopsis lanceolata root has a long history of use in Traditional Chinese Medicine.

Packed with flavonoids and other bioactives, modern-day studies suggest that codonopsis root helps increase testosterone levels in the blood and may help to reverse some forms of ED.¹⁵

Longjack has long been used by men looking to enhance both performance and libido. Indeed, findings show that this Asian herb contains compounds that directly enhance testosterone production by changing the ratio of cortisol to testosterone.¹⁶  One trial of 45 older men with Low T experienced a significant increase in testosterone after six months of supplementing with longjack.¹⁷

Maca is a Peruvian herb that supports healthy testosterone levels while also improving sexual function.¹⁸  The key to maca’s effectiveness are glucosinolates, natural plant compounds that help balance hormone levels, particularly testosterone.¹⁹

Selenium is an essential mineral that plays a key role in maintaining thyroid hormone metabolism and DNA synthesis, while protecting the body from oxidative damage and infection. Clinical trials suggest that selenium also increases testosterone levels, especially when combined with zinc.²⁰

Tribulus terrestris has been used throughout Europe to balance hormone levels and encourage longer-lasting erections. In one clinical trial, Tribulus was shown to increase testosterone while also reducing fatigue and improving athletic performance.²¹ Tribulus may boost testosterone levels indirectly by raising blood levels of luteinizing hormone (LH). LH is produced by the pituitary gland and plays a role in regulating natural testosterone production and serum levels by “turning on” natural testosterone production in humans.

Zinc is an essential mineral that’s involved in many bodily functions including testosterone production. In fact, it’s is so important for maintaining healthy testosterone levels that a study conducted at Wayne State University in Detroit showed a eating a diet low in zinc can deplete blood testosterone levels by as much as 75 percent.²² But, according to a recent study review, simply taking a daily zinc supplement can help to restore testosterone.²³

Supplementing with these nutrients and adopting the lifestyle hacks discussed above may help increase your testosterone levels. That, in turn, can help lower the risk of cardiovascular disease and enhance your overall vitality and wellbeing.

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2. Mohamad NV, Wong SK, Wan Hasan WN, et al. The relationship between circulating testosterone and inflammatory cytokines in men. Aging Male. 2019;22(2):129-140.
3. Grandys M, Majerczak J, Zapart-Bukowska J, et al. Lowered serum testosterone concentration Is associated with enhanced inflammation and worsened lipid profile in men. Frontiers in Endocrinology (Lausanne). 2021;12:735638.
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9. Walker RF, Zakai NA, MacLehose RF, et al. Association of testosterone therapy with risk of venous thromboembolism among men with and without hypogonadism. JAMA Internal Medicine.2020;180(2):190–197.
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16. Leisegang K, Finelli R, Sikka SC, et al. Eurycoma longifolia(Jack) improves serum total testosterone in men: A systematic review and meta-analysis of clinical trials. Medicina (Kaunas). 2022;58(8):1047.
17. Leitão AE, Vieira MCS, Pelegrini A, et al. A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM). 2021;145:78-85.
18. Melnikovova I, Fait T, Kolarova M. Effect of Lepidium meyenii Walp. on semen parameters and serum hormone levels in healthy adult men: A double-blind, randomized, placebo-controlled pilot study. Evidence-Based Complementary and Alternative Medicine. 2015;2015:324369.
19. USP safety review of maca. United States Pharmacopia. https://www.usp.org/sites/default/files/usp/document/products-services/dsc-sample-safety-review-2012.pdf
20. Shafiei Neek L, Gaeini AA, Choobineh S. Effect of zinc and selenium supplementation on serum testosterone and plasma lactate in cyclist after an exhaustive exercise bout. Biological Trace Element Research. 2011;144(1-3):454-62.
21. Fernández-Lázaro D, Mielgo-Ayuso J, Del Valle Soto M, et al. The effects of 6 weeks of Tribulus terrestris supplementation on body composition, hormonal response, perceived exertion, and CrossFit^®performance: A randomized, single-blind, placebo-controlled study. Nutrients. 2021;13(11):3969.
22. Prasad AS, Mantzoros CS, Beck FW, et al. Zinc status and serum testosterone levels of healthy adults. 1996;12(5):344-8.
23. Te L, Liu J, Ma J, et al. Correlation between serum zinc and testosterone: A systematic review. Journal of Trace Elements in Medicine and Biology. 2023;76:127124.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.