Foods Rich In Magnesium
When searching for foods to increase your testosterone levels, make sure to remember magnesium is also a critical mineral to include as part of your daily meal. Magnesium is essential in optimizing and maintaining testosterone levels as it is required for healthy reproductive function and muscle growth. In addition, physicians believe that magnesium also helps to increase testosterone activity by reducing oxidative stress, an imbalance between antioxidants and free radicals in the body that lowers testosterone.
One study in 2011 reported increases in total and free testosterone in inactive and athletic volunteers after taking magnesium supplements for four weeks. Another study involving 399 men who were 65 and older found that volunteers with increased levels of magnesium in their bodies also had higher testosterone levels than volunteers with lower magnesium levels.
After years of research, the science community has confirmed that magnesium can help play a vital role in boosting testosterone. And if youre looking for the best foods to provide a healthy dose of magnesium, then nothing is better than a plate of leafy green vegetables filled with spinach, Swiss chard, and kale.
What Is Testosterone And How Is It Produced
Testosterone is quite simply the main male sex hormone that is responsible for the growth, development and maintenance of the various characteristics of the male reproductive system. Furthermore, is also contributes to the other androgenic characteristics such as body hair, muscular and bone growth, sexual arousal and performance etc. It can be categorised as a naturally produced anabolic steroid in the body.
This hormone is chiefly produced by the gonads, the primary reproductive organs . Gonads are the driving force behind the various aspects of sexual intercourse and reproduction. Coming back to testosterone, men produce it in large quantities through the Leydig cells in the testes and women produce it in controlled quantities in the ovaries. For men almost the entire concentration of testosterone is produced by the testicles while a small amount is also produced by the adrenal glands. Basically, the hypothalamus located in your brain governs just how much testosterone your body needs and this is processed by the pituitary gland. The pituitary gland then signals the testicles to produce testosterone. Upon synthesis, this hormone flows through your body and participates in various important functionalities.
Testosterone Boosting Food #: Whey Protein
Whey protein is one of the most popular sports supplements in the world. Athletes love it because whey protein is a convenient way to increase their protein intake, especially right after a hard workout.
Whey protein contains plenty of leucine, an amino acid that has been proven to raise testosterone and protein synthesis levels. Unpublished data presented by Lockwood et. all. shows that whey protein alone can boost testosterone levels in healthy males .
Whey protein can be a great testosterone-boosting food to add to your diet, especially before or after a tough workout. It also has many other benefits like raising protein synthesis levels and strengthening your immune system.
Also Check: How To Get Rid Of Acne From Testosterone
Other Ways To Naturally Boost Your Testosterone
Focusing on foods that can help bolster your hormone performance is a great move, but its not your only move. If your levels are clinically low, you may want to consider the option of hormone replacement therapy. However, there are other ways you can naturally improve your testosterone, beyond eating foods that boost testosterone.
Can Supplements Boost Testosterone
Yes, some supplements boost testosterone. There are several different supplements available with mixed results. We say tread lightly with supplements that are touting something thats too good to be true.
You know the type: those supplements that claim to help you get insane results within an unrealistic time frame. Were more focused on sharing realistic, safe supplements that boost testosterone. Below are some of the supplements that can boost testosterone along with the foods that increases testosterone by 52 percent:
Don’t Miss: Testosterone Injection Dosage For Males
Alcohol Can Damage Testosterone Production
Heavy alcohol consumption can depress testosterone production. While the mechanisms arent fully understood yet, studies in male rats have shown that alcohol use predominantly affects the hypothalamic-pituitary-gonadal system, leading to lower testosterone levels, decreased sperm production, and altered production of other reproductive hormones.
The belief is that alcohol damages the cells that produce testosterone and causes inflammation in the body that suppresses testosterone production.
Read also:How Alcohol Affects Muscle Growth
The Role of Testosterone for Men and Women
Testosterone is responsible for developing male sex organs, sperm production, the appearance of facial and pubic hair starting at puberty, increase in muscle mass and strength, protein anabolism, and bone development and strength.
In women, testosterone plays a prominent role in ovarian function, bone strength, and it also is believed to play a role in normal brain function.
Concluding Thoughts
Overall, testosterone is an essential hormone for male development and, to a minor degree, female development. Deficiency can lead to loss of muscle mass, impaired immunity, irritability, and bone loss.
May Help Improve Sleep
Many people take ashwagandha to promote restful sleep, and some evidence suggests it may help with sleep issues.
For example, a study in 50 adults ages 6580 found that taking 600 mg of ashwagandha root per day for 12 weeks significantly improved sleep quality and mental alertness upon waking compared with a placebo treatment .
Additionally, one review of five high quality studies found that ashwagandha had a small but significant positive effect on overall sleep quality.
Taking ashwagandha reduced peoples anxiety levels and helped them feel more alert when they woke up .
The researchers noted that results were more pronounced in people with insomnia and in those who took more than 600 mg daily for 8 weeks or longer .
Summary
Recent evidence suggests that ashwagandha may be an effective natural remedy to improve sleep and may especially help people with insomnia.
Also Check: What Causes Hormone Imbalance In Women
This Root Will Skyrocket Libido
Ginger is in the same family which includes turmeric, cardamom and galangal. It originated somewhere in Southeast Asia. Ginger is one of the first spices to be exported from Asia. And in 2018, India led the world production in ginger with 32% of the world total production. There are many benefits that ginger has that will help boost your sex drive. The first is that it helps increase blood flow and helps lower blood pressure. And we all should know by now, having an higher blood pressure is connected with having a lower sex drive and even erectile dysfunction. Secondly, it helps lower oxidative stress and inflammation in the body. Studies show when your body is inflamed and stressed out, you will have problems with your libido. Thirdly, in one study, it was shown to increase the luteinizing hormone in your body, one of the hormones sent down to a mans testicles to signal the start of testosterone production. Another study also found that it could help a females fertility by improving the process of maturation of the ovarian follicle.
A Note About Sex And Gender
Sex and gender exist on spectrums. This article will use the terms male, female, or both to refer to sex assigned at birth. .
Genetics and hormones are the main factors that determine how quickly and fully a persons beard will grow. Their lifestyle and habits may also affect how their beard grows.
Testosterone is a hormone that affects the growth of facial hair, and its levels can vary. Males between 19 and 38 typically have a range of 264 to 916 nanograms per deciliter. This represents the 2.5th to 97.5th percentile for testosterone.
Low testosterone can adversely affect beard growth. For males with low testosterone, taking supplements under a doctors supervision may help increase beard growth.
If a persons testosterone levels fall within typical ranges, taking supplements will most likely not affect their beard growth.
Genetics also affect the way a persons beard grows. Some genes make them more prone to growing a fuller beard, while others may only ever be able to grow a sparse or patchy beard or other facial hair.
Don’t Miss: Can I Give Melatonin To My Dog
Add Zing To Your Meals
Onions and garlic are your allies in the kitchen and in the bedroom. They may help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage.
Ten Foods That Boost Testosterone
Unless someone is suffering from a serious illness, they can easily raise their testosterone with the simple lifestyle changes listed above. In addition, a healthy and stable diet is an effective method as well. Please read this article to learn even more ways to naturally boost low T levels.
Here are ten foods that can raise ones levels of testosterone.
Recommended Reading: Is 5 Mg Melatonin Too Much
Exercise And Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels.
One 2015 study involving men with obesity found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels .
According to one literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity .
Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term .
High intensity interval training can be very effective as well, although all types of exercise should work to some extent (
What you eat can affect levels of testosterone as well as other hormones .
Additionally, constant dieting or overeating may disrupt your testosterone levels .
Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial too .
Consuming plenty of healthy fats may also help support testosterone levels and hormone balance. Some research shows that a low fat diet could actually decrease testosterone levels .
Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help you optimize your hormone levels and support your overall health.
Spinach To Pump Your Body Full Of Magnesium
Popeye had the right idea. Magnesium, a mineral found in spinach, blocks certain protein from binding with testosterone. As a result, there’s more testosterone that’s usable in your body.
Sign up to the Men’s Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.
You May Like: What Is The Growth Hormone
Testosterone Boosting Food #1: Brazil Nuts
Different nuts like walnuts, almonds and pistachios are known as some of the healthiest foods in the world. However, when it comes to boosting testosterone levels, Brazil nuts reign supreme. Brazil nuts have been shown to directly boost testosterone levels in research studies. The scientists believe it is because of their superior selenium content, but they are not 100% sure yet.
What Are Some Other Ways To Increase Testosterone Levels
A popular question men want to know is how to increase testosterone levels with more than just diet changes. Weve searched high and low for some advice on what men can do in their daily life to adjust their T levels to their optimal levels.
These options include, but arent limited to:
· Injections.
· Topical gels.
· Skin patches.
Injections are often done by a doctor. These are options for men with an immensely lower levels of testosterone than normal. While most men will opt to take a testosterone support supplement instead of reaching out to their doctor, its important to know where your T levels are before starting most lifestyle, diet or supplement changes.
Topical gels are a less popular option to boost testosterone as they can be messy and annoying to deal with every day. We just wanted to include the in the list of other ways to increase testosterone levels so that you have options.
Lastly, skin patches are another way to get your T levels to optimal levels. But remember this type of treatment for testosterone can come with negative side effects that most wont experience with foods that increases testosterone by 52%.
Also Check: How To Boost Testosterone Food
Testosterone Boosters And Supplements
A popular way to raise low testosterone is with supplements and testosterone boosters. They are readily available over the counter in health stores or online.
Testosterone supplements or even testosterone replacement therapy can be used to quickly address erectile dysfunction, improve sexual function, raise sperm count, and improve male fertility.
The supplements contain a mix of essential nutrients, vitamins, and herbal supplements to help boost T production. The most effective are Testogen, Test RX, and Testo Prime.
True or false: Besides increasing testosterone, T boosters can also improve energy
May Reduce Symptoms Of Some Mental Health Conditions
Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.
In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.
They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo .
Whats more, findings from another study suggest that taking ashwagandha may help improve total symptoms and perceived stress in people with schizophrenia .
Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder. However, more research is needed .
Additionally, a study from 2012 found that stressed adults who took 600 mg of ashwagandha extract per day for 60 days reported a 77% reduction in symptoms of depression, while the placebo group reported a 5% reduction .
However, only one of the participants in this study had a history of depression, so the relevance of the results is unclear.
Although some findings suggest that ashwagandha may have some antidepressant effects in certain people, you should not try to use it as a substitute for antidepressant medication.
If youre experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.
Also Check: How Does Hormonal Iud Work
Key Takeaways: Foods That Increase Testosterone
- Low testosterone levels carry a number of serious health risks for men and women.
- A high BMI is a risk factor for low levels of testosterone.
- Vitamin D supplements or increased vitamin D in the diet is an excellent way to raise testosterone levels.
- Exercise is a great way to raise T levels.
- A low testosterone level can be raised with nutritional supplements.
- Testosterone therapy is a great short-term solution for acute issues.
How Is The Hormone Created
Every strand of testosterone in men begins their glorious lives deep in the testicle. Upon receiving orders from the hypothalamus to crank up testosterone production, the pituitary gland produces the luteinizing hormone, which then travels to the testicles and creates testosterone. yourhormones
The bodys functions are designed to work with an adequate level of testosterone. The body will not work as efficiently as possible without that level. As soon as the body is alerted that there is too much or too little testosterone, the hypothalamus will send orders to either ramp up or cease production. Sadly, the body slows down testosterone production once men reach a certain age. According to the Mayo Clinic, a males testosterone decreases about one percent per year after the age of 30.
Low levels, as well as high levels of testosterone, can be dangerous. Read this article to learn how to spot signs of high testosterone. In addition, this article will illustrate the harm that too much testosterone can cause.
Also Check: What Age Can You Give Melatonin
Testosterone Boosting Food #: Lobster
Lobster is another testosterone-boosting food that you can add to your diet. Lobster is so beneficial for your testosterone levels because it contains superior levels of the amino acids taurine and glycine.
Taurine has been shown in the scientific literature to have a positive impact on testicular function and testosterone production . On the other hand, glycine is an amino acid that helps your body remove dangerous toxins from your body that can lower your testosterone levels. Specifically, glycine is used by the liver in something called phase-2 detoxification to help remove toxins from the body.
Testosterone Boosting Food #: Extra Virgin Olive Oil
If you dont know about the testosterone-boosting benefits of extra virgin olive oil, then you must be living under a rock! Extra virgin olive oil, or EVOO, has been a staple food in the Mediterranean diet for decades. It has been shown to be protective against cardiovascular disease, metabolic syndrome, type 2 diabetes and even help boost testosterone levels .
The real benefit of extra virgin olive oil is its antioxidants. These nutrients have been shown to destroy free radicals that damage your blood vessels and even improve the function of the testes.
Recommended Reading: How To Boost Testosterone Naturally Fast
Growth Of Lean Muscle Mass
For bodybuilders, the challenge is not just to grow muscles in terms of size and strength, but to also ensure that the body doesnt gain fat. The release of testosterone leads to rapid growth in muscle mass combined with functionalities that help to shed fat. In addition, the supply of testosterone and oxygen rich blood helps the body to participate in higher intensity workout sessions. As such, you can burn more fat.
Why Testosterone Levels Matter
Maintaining healthy testosterone levels is one of the most important things you can do for your overall health and well-being. This is especially true if you are a man, as testosterone plays an especially important role in mens health.
Research has shown that men with low testosterone levels suffer from many negative health conditions. For example, research has shown that low testosterone levels increase your risk for many different metabolic diseases such as obesity, sarcopenia, osteoporosis and metabolic syndrome . In other words, men with low testosterone levels are predisposed to being overweight with low muscle mass and weak, frail bones.
Low testosterone levels also impact mens reproductive health in a negative way. Multiple meta-analyses have shown that men with low testosterone levels are more likely to suffer from erectile dysfunction, infertility and a host of other reproductive problems. Low testosterone levels also negatively impact your overall sexual performance . If that werent enough, low testosterone levels also increase your risk for various diseases.
Men who have a family history of heart disease will want to pay attention to this: low testosterone levels massively increases your risk for cardiovascular disease, such as heart attacks and strokes . On the other hand, it also increases your risk for type 2 diabetes .
You May Like: Testosterone Pills Over The Counter