Keeping your testosterone levels high is crucial for keeping your body healthy. High testosterone levels are associated with higher muscular mass, less body fat, and better bone density in individuals.In addition to improving your libido and mental faculties, raising your testosterone levels also helps you perform better in sports.
While normally capable of maintaining adequate testosterone levels, we frequently subject our bodies to various stimuli that prevent the hormone from being produced. These estrogen-depleting substances are virtually ubiquitous. In your lifestyle decisions, your diet, and even the air you breathe.
For instance, low-calorie diets that are used to lose weight are a surefire way to prevent the creation of testosterone. Additionally, lowering your fat intake may harm your t-levels.
Your t-levels can also be lowered by inhaling cigarette smoke both directly and indirectly. Cigarette smoke contains cadmium, which is particularly damaging to our ability to produce testosterone, according to studies.
Alcohol is yet another lifestyle factor that kills testosterone. Our bodies convert alcohol into acetaldehyde when we consume it. This chemical substance has an impact on the interstitial cells that produce testosterone.
The synthesis of testosterone is also impacted by several environmental pollutants created by industrial activities that include metal welding and release lead or copper smoke.
NATURAL TESTOSTERONE BOOSTING INGREDIENTS
Fortunately, there are a number of techniques to raise your testosterone levels. One of them is changing your diet to incorporate the four nutrients that increase testosterone.
MAGNESIUM
Numerous studies have demonstrated the beneficial impact of magnesium on our bodies' use of testosterone. Unfortunately, magnesium insufficiency is fairly common because it is not frequently found in dietary sources.
One of magnesium's advantages is that it makes it easier for our bodies to use the testosterone that is there. The amount of s*x hormone binding globulin in our bodies increases with age or during a low-protein diet. Because the SHBG tends to bond with testosterone, our bodies are unable to utilise the SHBG's advantages.
However, one study suggests that the SHBG prefers to bind to magnesium. The testosterone is still available for exploitation as a result.
Based on a study with 30 male participants who got 10 mg of magnesium for every kilogram of body weight, this conclusion was reached. They displayed a notable increase in testosterone counts after four weeks.
Furthermore, the rise in testosterone levels was considerably greater in those people who took magnesium supplements and engaged in rigorous exercise.
Dosage advice: According to the study cited above, you should take 10 mg of magnesium for every kilo of body weight. That, however, is neither required nor wise.
For an adult man, the daily recommended intake of magnesium is around 420 mg. Magnesium has been shown to increase testosterone, so if you want to try it, we suggest taking 750 mg per day over a few weeks.
Magnesium is also present in a variety of foods, including fish and legumes. Kale, spinach, broccoli, and other dark green vegetables are also good sources of magnesium. Some nuts, including Brazil nuts, almonds, and cashews, flaxseeds, pumpkin seeds, and sunflower seeds all contain this mineral. Other foods that contain magnesium include avocados, bananas, raisins, etc.
GARLIC AND ONIONS
Consuming garlic aids in revitalising and increasing your testosterone production, according to scientific study. Diallyl disulfide is most likely the cause of this characteristic of garlic and onions.
According to the findings of a study on the effects of garlic on rats on a high-protein diet, this meal increases the synthesis of testosterone and lowers cortisol levels in the body. This resulted from a rise in luteinising hormone, also known as interstitial cell-stimulating hormone, synthesis. In other terms, it boosts the production of testosterone.
Recommendation: Take 900 mg of garlic, spread out over the course of the day, to increase your body's production of testosterone.
VITAMIN K
Enzymes involved in the production of testosterone are given a boost by vitamin K.
Menaquinone-4, a vitamin K2 homologue, is involved in the stimulation of testosterone synthesis in two different ways. to start with, by triggering the protein kinase. The second has to do with menaquinone-4's role in the production of steroids (the process of generating and transforming the hormones obtained from cholesterol).
Recommended dosage: As a supplement, take 30 to 50 mg of vitamin K2 if you wish to raise your testosterone levels.
These foods also include vitamin K2: cheese, egg yolk, liver, fermented foods, and butter.
ZINC
Low testosterone levels might come from a zinc shortage. People with low levels of zinc frequently have problems with their androgen receptors.
According to studies, adding zinc to your diet can be beneficial for raising luteinizing hormone levels, which in turn promote testosterone production.
40 mg per day is advised.
Many different food sources include zinc. The best food source of zinc is likely shellfish. Your zinc levels will be significantly raised by eating more seafood including oysters, mussels, and lobster.
Beef, pork, and chicken also contain zinc, as do numerous dairy items like yoghurt, milk, and cheddar cheese. Additionally, you should have almonds, oats, and legumes in your diet. Different kinds of seeds contain a considerable deal of zinc as well.
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