Testosterone plays a big role in driving and motivating you towards the goals in your life. To make your dreams a reality, you need to learn about the different forms of testosterone, the optimal levels for your age and natural ways to influence those levels. This knowledge will give any men the ability to get the edge in their life.
Sadly, most information on this topic has gaping holes, especially when it comes to total, free and bioavailable testosterone for different age groups. Many references show one testosterone range for men between 19 to 70 years old.
If you want to learn about the different ranges relevant to men your age. This guide will also explain how the composition of your diet, total calories and supplements impact natural testosterone levels.
Having a healthy levels of testosterone has benefits to all aspects of life. Low testosterone levels can negatively impact you in other ways you may not have realised.
Benefits Of Testosterone
Negative Effects Of Low Testosterone
Your whole testosterone is made up of three different types that circulate through your body:
The combo of the two useable forms of testosterone (free testosterone and albumin-bound testosterone) is known as ‘bioavailable testosterone’.
Testosterone bound to SHBG is pretty much ‘inactivated’ as it cannot exert any cellular action. On the other end of the scale, your body can utilise testosterone bound to albumin and free testosterone – bioavailable testosterone at the target tissue level.
Because free testosterone and albumin-bound testosterone have the greatest effects on the human body, let us have a closer look at them.
Free testosterone can be used straight away in biochemical processes in the body, this is everything from skeletal muscle cells, skin, scalp, kidney, bone, central nervous system and prostate tissue. Free testosterone is able to interact at the intracellular level.
What does this mean from a scientific point of view? It activates transcription of specific genes in a muscle cell’s nucleus and increases the synthesis of the two primary contractile proteins, actins and myosin (muscular hypertrophy).
By having an anticatabolic effect on muscle cells, testosterone can give an increase in size and strength. More importantly, muscle growth happens when the anabolic effects of testosterone are more pronounced in total than the negative effects of cortisol.
Albumin-bound testosterone was once thought to be an inactive form of testosterone, a lot like testosterone bound to SHBG. But more evidence has surfaced which shows testosterone being weakly bound to albumin as being disconnected or dissociating and becoming bioavailable or usable by the body.
Before getting into the optimal levels, there are a few key facts to bear in mind as changes, distribution and production of testosterone in men:
Total Testosterone In Males
Looking on Quest Diagnostics, men aged 18-89 should have total testosterone levels between 250-1100 ng/dL. This age range makes it difficult for anybody serious about understanding optimal testosterone levels for a specific age, of course someone who is 30 years of age will feel much better with higher levels of testosterone than someone who is 80.
Here are the testosterone values I have gathered through research from several studies, these are average to each specific age group.
Age Total Testosterone Levels
20-29 years old 278-906 ng/dL
30-39 years old 300-830 ng/dL
40-49 years old 280-700 ng/dL with an average of 539 ng/dL
50-59 years old 240-630 ng/dL with an average of 499 ng/dL
60-69 years old 210-540 ng/dL with an average of 502 ng/dL
70-89 years old 170-490 ng/dL
Free Testosterone In Males
Quest Diagnostics lists healthy free testosterone levels at 4.6-22 ng/dL in men aged 18-69 and 6-7.3 ng/dL for men over 69. Mayo Medical Laboratories says men aged 16 and over should be in the 9-30 ng/dL range. These are very broad ranges, this one size fits all approach is not specific enough for your needs, here are the real numbers.
Age Free Testosterone Levels
20-39 years old Average of 10.75 ng/dL
40-49 years old 7-26 ng/dL
50-59 years old 5-22 ng/dL
60-69 years old 5-19 ng/dL
Bioavailable Testosterone In Males
According to Mayo Medical Laboratories, the following breakdown outlines healthy bioavailable testosterones by age:
Age Bioavailable Testosterone Levels
20-29 years old 83-257 ng/dL
30-39 years old 72-235 ng/dL
40-49 years old 61-213 ng/dL
50-59 years old 50-190 ng/dL
60-69 years old 40-168 ng/dL
Now you are more educated about the benefits and forms of testosterone, its physiological impact and the healthy ranges for your age, let’s now take a look at what triggers low testosterone and the natural strategies you can use to boost testosterone levels.
Other factors like psychological stress, diet and supplement protocols have been known to positively and negatively affect testosterone levels, we will look at dietary and supplemental strategies.
If dieting starts to cause you to go 20% below your daily caloric maintenance needs, your testosterone levels can drop.
In one particular study, men on low-calorie diets of 1,350-2,415 calories per day showed a decline in total and free testosterone levels and an increase in SHBG, a protein that binds and deactivates testosterone, they were all getting the recommended daily intake of all essential nutrients.
25-30% of total daily calories should come from fats, research shows that 20% or less can cause a reduction in testosterone levels. Focus should mainly be on polyunsaturated fats, followed by monounsaturated fats and then saturated fats. You shouldn’t leave out the saturated fats.
Diets lower in carbohydrates to protein or equal in carbohydrates to protein (1:1 ratio) can lower your testosterone levels. To maximise testosterone levels, stick to a higher carbohydrate to protein ratio diet of 2:1 or greater.
A good example is a 200-pound male aiming for a gram of protein per pound of bodyweight (200g), you would need to consume 400g at least of carbs to hit the balanced ratio to optimize natural testosterone levels.
Certain supplements can increase testosterone levels:
Being deficient in either zinc or vitamin D-3 is a lot more common than originally thought, testosterone levels decrease. Not being deficient in either means taking more will not increase testosterone levels either. A multivitamin/mineral or testosterone supplement should have these supportive vitamins and minerals in.
Specific dosing will depend on your natural levels, a simple blood test at the doctors will confirm this for you.
You are on a mission, you know it will take hard work and dedication to reach your goals and the best things in life are not easy. They must be earned, there are no miracle pills or shortcuts. However there are strategies and tools out there that can have an amazing impact on your performance and progress.
If you follow these research-backed nutritional and supplementation guidelines, you will optimize your natural testosterone levels and it will allow any man to reach the highest potential in his life.
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