While we think of testosterone as the male sex hormone, it influences more than just your sex drive. Testosterone helps keep your bones and muscles strong and healthy, and it plays a role in the production of sperm and red blood cells. As we age, our testosterone levels naturally decrease, and this can cause a range of problems, from hair loss to a drastic decline in libido.
A normal, healthy range for testosterone in men is 300 to 1,000 nanograms per deciliter or ng/dL. Low T is a medical problem that's diagnosed when levels fall below 300 ng/dL. Low T causes symptoms like loss of muscle mass, increased body fat, mood changes, memory problems, and smaller testicle size.
Men who have low T may need medication to boost testosterone levels, but hormone therapy doesn't come without risks. Whether or not you're being treated for low T, you can help increase your testosterone levels naturally.
A powerful way to naturally boost your testosterone levels is through your diet. A number of the foods we eat are associated with higher testosterone levels, including these seven must-eat T-boosters.
Broccoli, cauliflower, kale, cabbage, brussels sprouts, collard greens, and turnips are all cruciferous vegetables that are packed with a compound called indole-3-carbinol. This compound increases testosterone by lowering levels of the female hormone estrogen, which occurs in men in small amounts. This allows the male body to better regulate testosterone levels.
A dark, leafy green with numerous health benefits, spinach is a good food for increasing testosterone levels. That's because it's a rich source of magnesium, which plays an important role in muscle development and reproduction. Increased magnesium in your diet can bind to testosterone and increase levels of the hormone over time.
This fragrant root has been popular for centuries, used in Asian cooking as well as for medicinal purposes. A study published in the Tikrit Medical Journal found that ginger increased testosterone levels by 17.7 percent in a group of 75 men who took a daily supplement for three months. Another study of rats found that ginger increased testosterone and antioxidant levels in just 30 days.
Zinc is an essential mineral for reproductive health and function in men. In fact, men with a zinc deficiency may develop low T. Oysters provide more zinc per serving than any other food. A 3.5-ounce serving of these mollusks provides 80 percent of the recommended daily intake for vitamin D and an astonishing 605 percent of the RDI for zinc. Take it easy, though. Too many oysters too often can lead to too much zinc in the body, which can be harmful.
A centuries-old symbol of sex and fertility, the pomegranate has been found to boost testosterone levels in both men and women. One study found that after drinking pure pomegranate juice for two weeks, both sexes showed an average 24 increase in testosterone levels in their saliva. It also improved mood and feelings of well-being.
Kidney, black, and white beans are a food source with loads of vitamin D and zinc, which is a one-two punch for boosting testosterone. Beans are also rich in fiber, which is essential as we age, and they're known to support heart health, among other benefits.
Fatty fish like salmon, trout, herring, sardines, and mackerel are rich in omega-3 fatty acids. While the association between omega-3s and testosterone levels hasn't been studied in humans, research shows that fish oil may increase serum testosterone levels and improve the quality of semen in both dogs and mice.
Some dietary supplements can also go a long way toward increasing your testosterone levels. Predoxen's Testo Boost contains evidence-based ingredients like saw palmetto and L-arginine and is formulated to promote and support your body's production of testosterone.
In addition to eating a nutritious diet and supplementing with a proven testosterone-boosting formula, get plenty of exercise and adequate sleep. An overall healthy lifestyle is your best defense against declining testosterone levels as you age.
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