Testosterone is the primary male sex hormone, produced mainly in the testes and also in the adrenal glands. It plays a crucial role in male sexual development, reproductive function, muscle and bone growth, mood, energy, and cognition.
Let’s look at these roles in more detail…
The Role of Testosterone in Men
1. Sexual and Reproductive Health
Testosterone drives libido and sexual desire, it supports erectile function, and is essential for sperm production.
2. Muscle, Bone, and Body Composition
Testosterone stimulates muscle protein synthesis which increases muscle mass and strength. It also helps maintain bone density thus helps prevent osteoporosis, and it regulates fat distribution, helping to reduce abdominal fat.
3. Energy, Mood & Brain Function
Testosterone enhances motivation, confidence, and mental focus, and supports cognitive health, such as attention, memory, and spatial ability.
4. Heart & Blood
Testosterone stimulates red blood cell production, and helps maintain vascular health.
When testosterone levels are low, one could experience low sex drive or weaker erections, fatigue, irritability, mild depression, difficulty concentrating, thinning body or facial hair, and/or an increase in belly fat.
The next, and most important question today, is: does ejaculation lower testosterone? Let’s dive deeper…
Does Ejaculation Lower Testosterone?
The short answer is: no. Ejaculation, by sex or masturbation, doesn’t cause a big or lasting decline in testosterone.
And while other hormones change quite drastically short-term, such as a big rise in prolactin (giving off a sleepy feeling), and temporary changes in dopamine and oxytocin (the ‘happy’ and ‘bonding’ hormones), testosterone either stays stable or fluctuates only so slightly but returns back to baseline quickly.
How Do We Know This?
One study measured testosterone levels (as well as vasopressin, LH, and FSH) around sexual activity and arousal and found that plasma concentrations remained unaltered.
Where things get confusing however, is when studies and research are misunderstood or misconstrued.
For example, a study, which has since been retracted, looked at men who had been abstinent from any sexual activity and ejaculation, and noticed a “7 day spike” in testosterone on day 7. This study was then widely publicised, making many believe that not ejaculating for 7 days actually increases testosterone by 45 percent. This isn’t true however, so there’s no need to avoid sex or masturbation to “protect” testosterone.
The bottom line of these trials and studies find that the frequency of ejaculation (including masturbation) is not a meaningful determinant of baseline testosterone. And even though there are fluctuations in other hormones, such as prolactin, oxytocin, dopamine, and endorphins, which may result in feelings of improved mood, bonding, sleepiness, and closeness, this does not equal lower testosterone.
Other factors are far more important when it comes to the circulation of testosterone however, such as sleep, weight, illness, medication, stress, and age.
How To Naturally Influence Testosterone Positively in Men
There are meaningful and safe ways to support testosterone levels through everyday habits.
1. Adequate Sleep
Sleep is one of the most powerful natural testosterone boosters, especially during REM sleep. In this case, aim for 7-9 hours of uninterrupted sleep per night while keeping to a bedtime routine. Keeping your bedroom cool, dark, and quiet, and avoiding screens and caffeine 2-3 hours before bed is suggested too.
Research: A University of Chicago study found that men who slept for 5 hours per night for one week had 10-15 percent lower testosterone compared to those who slept for 8 hours.
2. Exercise
Resistance and HIIT training can increase testosterone temporarily and support long-term balance. You could prioritise compound lifts like squats, deadlifts, bench presses, rows, and pull ups, and train 3-5 times per week, but avoid overtraining in endurance exercise as this could reduce testosterone.
3. Nutrition
Testosterone is made from cholesterol, and its production depends on zinc, magnesium, vitamin D, and healthy fats. You could eat more foods such as avocadoes, nuts, seeds, fatty fish, beef, chicken, lentils, oysters, dark chocolate, and spinach. And you could opt for more vitamin D by getting more sunlight.
4. Reduce Stress
The aim is to reduce the rise of the stress hormone, cortisol, which can suppress testosterone production. For this, you can practice breathing exercises, spend time in nature or with a loved one, enjoy your hobbies more, engage in mindfulness, and avoid being overstimulated before bed.
5. Boost Vitamin D
Vitamin D plays a big role in the production of testosterone, so try to get 15-30 minutes of sun per day. If the sun is limited, try vitamin D3 supplements (but have your levels tested beforehand).
Research: a 2011 study showed that men with higher vitamin D levels tend to have higher levels of testosterone.
6. Limit Alcohol & Smoking
Both drinking and smoking can impair hormone production and testicular function. Aim for less than 3 drinks per week, avoid binge drinking, or opt for non-alcoholic social activities. Try to smoke less or quit as it increases oxidative stress and lowers fertility.
Research: a 1998 study showed that alcohol can adversely affect the Leydig cells, which produce and secrete the hormone testosterone.
7. Reduce Toxin Exposure
Certain chemicals can interfere with testosterone, for example plastic containers with BPA and phthalates. Instead, opt for glass or stainless steel, choose paraben-free personal care products, and wash produce to remove any pesticides.
Research: a 2014 study showed that toxins, such as phthalates and BPA, have a negative effect on testosterone.
8. Regular Health Monitoring
Some chronic medical conditions and medications can reduce the production of testosterone. For that reason, it’s important to get regular blood work for testosterone, thyroid, vitamin D, and blood sugar. Some conditions that can lower levels of testosterone include sleep apnea, diabetes, and obesity. Some medications, like opioids and steroids, may also affect hormones.
With this information, you don’t need to opt for pills, powders, or gimmicks to increase your levels of testosterone. Your body already knows how to do it! All you need to do is live a balanced lifestyle with good sleep, adequate nutrition, exercise, and manage stress to create natural conditions for stable testosterone. Of course, having regular bloodwork done is important too for optimum health.
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