Top 7 Foods That Boost Testosterone
Did you know the average 100-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone.
Maintaining the right level of testosterone can be tricky, and Im not just talking to guys here. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day.
Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. This truly is a hormone that everyone should keep tabs on.
However, low testosterone in men has especially become a major health issue today, and I will explain why and how you can fix.
If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes will help you overcome it faster.
Benefit #: Enhances Muscle Strength And Balance
Researchers at the University of Western Ontario examined 13 reports carried out over a 30-year interval to look for the effects of vitamin D3 on muscular strength and balance in adults.
They found that older adults getting regular amounts of at least 800 to 1000 IU of vitamin D3 demonstrated improvements in balance and muscle strength.
Does Low Testosterone In Men Cause Hair Loss
In some cases, the scalp can react sensitively to testosterone more precisely, to the by-product dihydrotestosterone. The prostate, the male sex organ, converts testosterone into dihydrotestosterone. Many people possess genes which enables their hair roots to react sensitively to this by-product.
Contact with dihydrotestosterone causes hair on the scalp to fall out. It is important to note that both high and low testosterone levels can promote hair loss if the scalp reacts strongly to dihydrotestosterone.
In women, the paraurethral glands convert testosterone into dihydrotestosterone. These glands are also called the female prostate.
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Is There A Relationship Evidence Of A Possible Connection
Results from a 2012 study showed a positive, independent association between concentrations of 25D and levels of TT and FT.15 Most importantly, the researchers noted this association was linear at lower levels and plateaued at higher ones.15 This suggests that the positive association between vitamin D and levels of free and total testosterone stops when vitamin D levels are optimal in the body.
Relationship between Total Testosterone and Concentration of Serum 25D
Nimptsch, et al. Clinical Endocrinology, 2012
Another study of middle-aged men displayed a positive correlation between TT, FT, and 25D.16 It also found that subjects with optimized levels of testosterone had, on average, 15% more vitamin D than those with suboptimal levels of testosterone.16
Because vitamin D plays a key role in optimal athletic performance, scientists have also investigated the relationship between serum 25D levels and testosterone in young, active men. A 2015 study found serum vitamin D concentrations to be a significant, positive predictor of total testosterone.17 This result suggests that highly active peoplesuch as military personnel and athletesmay remedy low testosterone by optimizing their vitamin D levels.
Do Vitamins And Minerals Help To Boost Testosterone Levels Naturally
Testosterone is one of the most powerful hormones which affect several features of male health. In an effort to boost their testosterone levels, some of the men try to go for supplementation with testosterone injections, gels or patches.
However, these may bring undesirable risks to your body. Charting your diet plan by including right and better nutrition with vitamins and minerals will help you to boost your testosterone hormone levels naturally.
Testosterone Levels In Men
In healthy men, serum testosterone levels range from 300 to 1050ng/dL, peaking in the late teens and early 20s before plateauing and beginning a gradual decline at about 1-2% per year after age 30.
According to the American Urological Association , a level of at least 300 nanograms per deciliter is normal for a man.
Why Is Testosterone A Miracle For Your Body
Testosterone is a vital hormone in men, and due to ageing, it decreases. In a man, testosterone is important for various health benefits such as muscle mass, bone strength, fat accumulation, red blood cell formation, and sexual health.
After 30, it is likely that testosterone levels drop down and a man undergoes the terrible phase of ageing. This sudden setback of testosterone can lead to various unfavourable symptoms such as erectile dysfunction, body fat, body hair loss, less strength, loss of stamina, swelling of breasts, depression and fatigue. The gym seems to be far for you you dont have the energy or the will to carry out your routine activities.
It is advisable to check your testosterone levels if you are suffering from any of these symptoms. So that you can take the next step accordingly.
What Are Anabolic Steroids
Anabolic steroids are substances that accelerate growth processes in the body. Among other things, they make muscles grow significantly faster. Athletes especially weightlifting athletes take anabolic steroids to build up more muscle mass. Since 1974, doping with anabolic steroids has been officially banned at the Olympic Games.
Did you know that no substance has been detected more frequently in doping controls than anabolic steroids? Even amateur weightlifters are believed to resort to doping.
The abuse of anabolic steroids reduces testosterone production. In men, they can reduce sperm count and cause the testicles to shrink. Women, on the other hand, have to struggle with excessive body hair and menstrual disorders. In extreme cases, it can lead to enlargement of the heart and calcified arteries.
Vitamin B12 In The Diet
As mentioned, daily requirements for cobalamin are small but its not the easiest vitamin to get either.
In foods, it is found only in meats but thanks to a lack of organ meat in the typical western diet, as well as modern sanitary practices and soil degradation, even meat eaters can be deficient.
B12 is also very high in some seafood, but getting fresh seafood not tainted with high levels of mercury is a concern for some, while cost is a concern for others.
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Some Background On Vitamin D
The liver first converts vitamin D to 25-hydroxyvitamin D , also known as calcidiol, before it is used in the body. Blood levels of this compound are the best indicator of ones Vitamin D status.1 The kidneys then convert this substance to 1,25-dihydroxyVitamin D , also known as calcitriol, the active form of vitamin D. Calcitriol is the form of vitamin D that is considered to be a hormone.
Can Vitamin D Increase Testosterone Concentrations In Men
Researchers in Germany have conducted a randomized placebo-controlled study of vitamin D3 supplementation in overweight people who took part in a structured weight loss program for 12 months. They found that daily vitamin D3 at a dose of 3,333 IU did not affect weight loss. However, small but significant decreases in levels of triglycerides and the cytokine TNF-alpha occurred in the blood of people who received vitamin D3. Also, a small but statistically significant increase in levels of bad cholesterol occurred among vitamin D3 recipients. Unexpectedly, a small but statistically significant increase in testosterone levels was detected in men who received vitamin D3.
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Vitamin D In The Body
Despite its ever-expanding catalogue of beneficial physiological functions, vitamin D deficiency is still very prevalent. In 2011, it was estimated that 25% and 8% of Americans were at risk for vitamin D inadequacy and deficiency, respectively D 30-49 and < 30 nmol/L, respectively). 9
On the other side of the coin, excess vitamin D caused from sunlight exposure and high-dose vitamin D supplements can lead to kidney problems and nausea.10 Some InsideTracker users, such as Laura Ingalls, experience joint pain as a result of excess vitamin D intake. Only about 14% of InsideTracker users have optimal levels of vitamin D, making it one of our least optimized biomarkers.
Dhea: A Downer For Good Cholesterol
DHEA short for dehydroepiandrosterone is a steroid hormone that the body makes and converts into sex hormones. The body’s levels decline naturally starting at about age 30. Some men take DHEA supplements containing a synthetic form sourced from soybeans to replace the hormone. Purported benefits include libido- and testosterone-boosting effects.
“DHEA may have some vasodilator qualities, meaning it will increase blood flow, but the main reason people take it is to potentially increase androgen or testosterone-like compounds and estrogen,” said Dr. Bloom. “So it’s thought that it can increase libido in men and womenbut there’s no great data on that.” Bloom cautioned that with steroidal supplements like DHEA, “there have been quality-control issues with over-the-counter preparations, in terms of how much active ingredient is added.”
DHEA supplements can present other risks. “There are side effects with palpitations and worsening of the cholesterol profile,” he warned, which means a “lowering of the good cholesterol that you want to be elevated.” He’s also concerned that the supplements “can suppress your body’s potentially normal production of DHEA.”
For men still considering DHEA supplements, proceed with caution: They “should not be taken without supervision,” advised Bloom.
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Vitamins Herbs And Supplements For Testosterone
Traditional testosterone replacement therapies, such as injections, implants, and gels, work to add testosterone into your body. Herbs and supplements, on the other hand, may help your body make testosterone. Some herbs and supplements simply aim to ease your symptoms of low T.
While some alternative treatments are safe for people with low T, many of them havent been through rigorous testing in humans. Talk with your doctor before trying any herb or supplement. Theyll be able to let you know if theyre right for you, and if so, recommend the best dosage.
What Does Testosterone Do For Your Body
Testosterone is an important hormone for everyone. Even though its often associated with the libido of those assigned male at birth, testosterone occurs in all sexes from birth.
In those assigned female at birth, it plays a part in sexual drive, energy, and physical strength. In those assigned male at birth, it stimulates the beginning of sexual development and helps maintain their health throughout life.
The testosterone levels of those assigned male at birth peak in early adulthood. But the hormone continues to play an important role in:
- bone and muscle mass
- production of red blood cells
- sexual and physical health
Your testosterone levels will begin to naturally fall as you get older. Drastic drops or a stop in production can lead to symptoms of low testosterone .
According to the American Urological Association, the overall prevalence of low T is about 2.1 percent. However, this increases with age, with low T impacting an estimated 50 percent of men ages 80 years and over.
A variety of factors can cause these unexpected changes, though. They can include:
- health conditions
- excessive alcohol or drug use
Treating the underlying cause may also help to manage your symptoms.
Talk with your doctor if youre concerned about low T. Read on to see which vitamins, herbs, and supplements may benefit testosterone production.
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Risks And Side Effects
Healthy testosterone levels are important for both men and women. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels.
Its important to consult your health care professional about what steps you are taking to maintain healthy testosterone. This is especially true if you are beginning any new supplement for increased testosterone.
Vitamin B3 And Testosterone
A stimulator of growth hormone, B3 is crucial to gaining muscle mass and losing fat. It is also a key factor in raising HDL which is your good cholesterol while at the same time helping to lower triglycerides or LDL which is bad cholesterol .
Cholesterol is a base of what forms testosterone so it doesnt take much to see the need for vitamin B3 and amplifying your testosterone.
Since the bodys ability to convert fats, proteins and carbs into energy also require niacin, it can have a pretty drastic impact on muscle building and fat loss as well.
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Sculpt Nations Test Boost Max
TEST BOOST MAX is the fastest, easiest, all-natural method for men to boost their Testosterone levels. Low Test levels can wreak havoc on your body and your brain, causing everything from belly fat gain, loss of strength, low libido, and muscle loss. TEST BOOST MAX helps your body produce more natural Testosterone, leading to more lean muscle gains, faster fat loss, and can even help your libido.
Test Boost Max contains four ingredients that are shown to increase testosterone and lower cortisol.
Lowering cortisol production is also crucial for men who want to build muscle, lose fat and improve libido. Thats why theyve included 4 additional ingredients into the formulation to help boost testosterone production and give you the optimal amount of testosterone.
Uses Plant-Based Nutrients To Increase T-Levels
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Vitamin B And Increasing Testosterone
B vitamins are crucial to your health and testosterone but due to modern soil degradation, sanitary practices, cooking techniques, poor diets and higher levels of stress in everyday life, Americans are beginning to fall short of some of their daily needs in epidemic proportions.
Vitamin B is water-soluble, which means your body cannot store excess vitamin B for a rainy day. Even if you are a health nut, slacking on your diet for just one day could put you in a state of need your body struggles to recover from.
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Maintain Ideal Body Weight
This is probably the most important thing a man can do. As belly fat increases, there is an increase in activity of the enzyme aromatase which converts testosterone in the fat cells to estrogen. This reduces testosterone and increases estrogen, which can increase fat deposition in typical female areas and increase the risk of enlargement of the prostate and even prostate cancer. With every one-point drop in your body mass index your testosterone level will increase by approximately 1 point. In fact, management of obesity may prevent declining total testosterone in the aging male.
Testosterone Is Important For Fertility And Health
Testosterone is produced in mens testicles and is strictly regulated by the pituitary hormone luteinizing hormone .
The pituitary gland is sensitive to the concentration of sex hormones in the blood, and when the concentration drops, the pituitary gland secretes LH, which is the main stimulator of testosterone production.
Men who only have one testicle typically need a higher concentration of LH to achieve sufficient concentrations of testosterone, since the remaining testicle has to perform the entire task and therefore needs additional stimulation.
Lower testosterone production can result in less energy, less muscle mass, reduced sexual desire and increased risk of osteoporosis.
In addition, infertile men produce less testosterone than men with normal fertility.
Supplements To Boost Testosterone
Changes in diet and lifestyle have proven effective in raising testosterone in many men, but there also may be some holistic supplements that can aid this process and support healthy hormone production.
- Tribulus terrestris This herb has been used for centuries in traditional medicine, and some evidence suggests that it may enhance sexual function and libido in both men and women .
- Zinc This mineral is necessary for healthy sperm production, as well as testosterone function . However, its important to note that supplementation with zinc wont help if you already have adequate levels of this mineral.
- Ginger root In one study, 75 men with infertility took a daily ginger supplement. After 3 months, they experienced a 17% increase in testosterone levels . Ginger root also supports digestion and can modulate inflammation.
- Berberine This alkaloid has been shown to improve metabolic syndrome, which can lower testosterone levels in men and women.
- DHEA A precursor for sex hormone production, DHEA levels decrease with age, stress, and other lifestyle factors. If your DHEA is low, your body doesnt have the necessary building blocks for hormones, including testosterone, and your levels will drop.
What To Do When Vitamins Do Not Help Low Testosterone
There are times when all of the vitamins, herbs, and mineral supplements in the world cannot help increase testosterone levels. That is when other steps are necessary to improve testosterone production. If taking vitamins and herbs for low testosterone does not help, or if you are already dealing with many of the symptoms of Low T, it may be time for testosterone replacement therapy.
A hormone specialist will run the necessary blood tests that will provide the answers about hormone deficiency in your body. A variety of levels are checked during this test to get the most accurate answer. This results in a customized treatment plan designed to raise testosterone levels safely and reverse unwanted symptoms.
For additional information about low testosterone and other types of hormonal deficiency or imbalance, contact Kingsberg Medical for a consultation that is completely private and provided at no charge or obligation.
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