The leaders in zinc content are seafood, offal and various nuts. In addition, zinc is found in legumes, chicken eggs and, in much smaller amounts, in meat and cereals. Zinc deficiency is a common nutritional disorder that affects testosterone levels.
learn more The leaders in zinc content are seafood, offal and various nuts. In addition, zinc is found in legumes, chicken eggs and, in much smaller amounts, in meat and cereals. Zinc deficiency is a common nutritional disorder that affects testosterone levels.
The main role of magnesium in the body is energy metabolism in cells. Deficiency of this micromineral can result in chronic fatigue, difficulty sleeping and even seizures. Most magnesium is found in seeds (both chia seeds and pumpkin seeds), followed by nuts, legumes and some vegetables.
Iron is one of the major microminerals required for the proper functioning of the body's metabolism and the production of testosterone. Regular consumption of foods rich in iron ensures the transport of oxygen to the tissues and helps the immune system function.
Since the 1980s, saturated fat has been considered the main enemy of health – but recent scientific research suggests it's not quite that simple. Ultimately, in moderation, saturated fatty acids are not only safe for the body, but also beneficial.
Omega-3s are like vitamins in that they are important for brain function and metabolism, but are not made in the body and must be obtained from food. While supplementing with omega-3 does not provide any benefit, it is about covering the recommended daily allowance.
The best exercises for increasing testosterone are multi-joint basic exercises with a barbell - they impose a complex load on the body, affecting both the muscles and the central nervous system, and hormone production. Deadlift is considered a leader in effectiveness.
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Excess weight is one of the most important factors in reducing testosterone, as adipose tissue is able to convert the male sex hormone into female. The more visceral fat a man has, the lower his testosterone levels and the higher his estrogen levels.
The main source of vitamin D is sunlight, as it is made in the skin during tanning. Vitamin D is rarely found in foods - it is found in eggs, dairy products and saltwater fish. Note that according to the mechanism of action on the body, vitamin D resembles a hormone - affects the level of testosterone.
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Anabolic steroids are the only evidence base as drugs to increase testosterone levels. However, they do not increase testosterone at all, but replace it, reducing natural production. In addition, synthetic testosterone is a strictly controlled drug and is prescribed by a doctor.
Tribulus is a plant known in folk medicine as a libido booster. The root powder of this plant has been shown to be effective in increasing testosterone levels in infertile men. At the same time, the subjects took fairly large doses daily - about 1-3 per day.
Aspartic acid is an amino acid found in small amounts in foods. In turn, the D-isomer is the free form available as sports nutrition. When taken at 2-3 grams per day, the supplement has been able to affect increases in testosterone, prolactin and growth hormone.
There is a strong evidence base for vitamin D, magnesium and zinc (in case of deficiency) as drugs to increase testosterone levels. Of the hundreds of plant extracts recommended for increasing testosterone, very little research has been done – and only three of them have an evidence base.