There are a number of ways you can influence your testosterone levels. These include, for example, testosterone supplements, testosterone replacement therapies, or prohormone supplements. For any supplements, you need to take in, read various natural testosterone enhancement pills reviews to know what is safe for you. It is always better to consult a doctor.
You may want to try a different route first before taking any supplements, your own diet gives you a variety of options. Alone or in combination with medical measures, testosterone-boosting foods should help to achieve and maintain a healthy level of the hormone.
Testosterone Boosting Foods
Macronutrients (macros for short) are substances that are essential to life and are used by your body to generate energy. They are generally regarded as the basic building blocks of our diet. We are talking about carbohydrates, proteins, and fats. It is best to eat a balanced diet. Whole foods, with a balance between macro and micronutrients, are not only good for your hormone balance but also offer you many health benefits in general.
Vitamins are organic compounds that are required for a whole range of vital bodily processes. So it is only logical that they also have an influence on the production of testosterone. Vitamin D is at the forefront. It is considered a real testosterone booster and a guarantee of high sperm quality. Foods rich in vitamin D include cod liver oil, smoked eel, herring, dark chocolate, avocados, and eggs.
Other vitamins – including vitamin A, vitamin C, and vitamin E – have also been linked to levels of testosterone in the body. However, further investigations are in progress.
When it comes to minerals and testosterone, zinc is mentioned first almost everywhere, because this mineral or a zinc-containing enzyme is involved in the production of the sex hormone. One study found that there is a direct link between male sexual well-being and zinc: a declining level of zinc had a negative impact on fertility, among other things.
Magnesium also plays a role in testosterone. As another study showed, testosterone production could be boosted by the administration of magnesium in men who showed low magnesium and testosterone levels. The recommended intake of magnesium for a man is up to 400 milligrams a day.
Good sources of zinc are e.g. B. milk, cheese, eggs, beef and pork, whole grains, nuts, or soybeans. You can find magnesium in fish, poultry, potatoes, berries, or bananas.
Creatine became known to the general public as a booster that is mainly used in gyms. Although creatine can be produced by the body from various amino acids, the substance is now very popular as a dietary supplement. In fact, creatine is said to have an impact, albeit a slight one, on the formation of testosterone. A study of college football players who took creatine supplements for 10 weeks found increased testosterone levels after the expiration.
The carbon-nitrogen compound can be found in fish and meat, e.g. B. pork or beef, salmon, herring, or cod.
Dehydroepiandrosterone (DHEA) is a steroid hormone made from cholesterol and is the most common in the human body. It is the precursor to female or male sex hormones because depending on the hormonal circumstances, the body can convert it to either estrogen or testosterone.
What Else Can You Do?
If you browse the Internet, you will find many other remedies, recommendations and supplements that promise you a high testosterone level. Here is a small list of additional ways for you to influence your T-Level.
Sleep well. Find your ideal level of sleep and stick to it. 7 to 10 hours a night is recommended to stay healthy. A long-term study found that people who slept just four hours a night had borderline testosterone levels.
Avoid stress. Constant rushing and permanent stress promote, among other things, the formation of the hormone cortisol, which in turn can lower the level of testosterone in your body.
In addition to mediation, good methods of combating stress include, for example, a fulfilling hobby or spending time with friends and family.
Move. Aside from being born to exercise, exercise has many benefits, both physical and psychological. Studies have shown that regular exercise has a major impact on the formation of sex hormones.
Conclusion: A lot can be regulated through nutrition
Testosterone is a hormone that not only regulates sex drive but is also involved in many other bodily processes. It is equally important for both men and women, although the female body produces less of it. Therefore, a lack of testosterone can lead to various diseases.
In addition to exercise, stress reduction or sufficient sleep, there is the possibility of influencing the body’s own testosterone production through your own diet. Proteins, fats and carbohydrates are just as important as vitamins and minerals.