Testosterone is one of the primary hormones responsible for muscle growth, libido/sexual health and mood, as well as for overall organ and bone health. Quantities of this steroidal hormone tend to decline as you age, due as much to natural bodily responses as to lifestyle choices. Fortunately, this can be avoided--hormonal levels are influenced to a large extent by your diet and exercise practices. There are a number of foods that can boost testosterone levels, but some of them may conflict with your specific health requirements. Consult a doctor if this is the case.
Coconut Oil
Coconut Oil is composed of Medium Chain Triglycerides, or MCT's. The mechanism by which the body absorbs coconut oil allows it to prevent storage as fat, and even encourages additional fat loss. This is due to the ability of the MCTs to bypass the lymphatic system when ingested, unlike other fats, and allow for rapid absorption by the liver. This allows for immediate oxidation and a quick source of energy--much like the effects of simple carbohydrates. In doing so, coconut oil becomes especially useful when you're on a restricted calorie or reduced carb diet, as it provides essential energy. This increase in energy often fuels endurance and prolongs workouts, increasing overall testosterone as a result of heightened exercise.
The small amounts of MCTs that are not oxidized are especially useful, as they assist the body in the production of testosterone by providing necessary cholesterols.
Lean Meats
Red meat has been proven to increase testosterone levels. A zinc deficiency is a primary reason for low testosterone, thus the high concentrations of zinc found in red meats are beneficial. According to a study from Harvard Medical School's Division of Endocrinology published in the May 1996 edition of "Nutrition," zinc supplementation increased free testosterone levels by between 8 and 14 percent. Researchers led by Ananda S. Prasad, M.D. concluded that "zinc may play an important role in modulating serum testosterone levels in normal men."
In addition, the saturated fats and cholesterols found within red meat are readily converted to testosterone within the body. Eggs can have a similar role, as they too increase body cholesterol levels and provide essential nutrients. The additional amino acids and improved nitric oxide production resulting from an increase in meat consumption allow for an increase in blood flow, often improving sexual health and performance.
Garlic
All the hormones within the body are directly regulated by one another. Therefore, a drop in testosterone is often a response of shifting levels in other hormones. One such hormone is directly responsible for levels of free testosterone within the body--cortisol.
Although cortisol is necessary for regulating a variety of bodily functions, it is often feared by bodybuilders and dieters for its ability to induce muscle catabolism and promote fat storage. More specifically, it can directly inhibit testosterone levels, as the two hormones compete for the same receptor sites within muscle cells.
Garlic has been proven to regulate cortisol levels, and as a result, increase free testosterone. According to a 2001 study by Yuriko Oi and colleagues published in "Journal of Nutrition," "Garlic supplementation likely increases testicular testosterone content due to the stimulation of LH secretion from the pituitary gland by the increased plasma noradrenaline concentration."
Broccoli
Another more obvious hormone linked to testosterone is estrogen. High levels of estrogen in the body cause testosterone to plummet. Broccoli contains high levels of indoles, phytochemicals that assist the body in converting estrogen to other forms, thus increasing free testosterone. In addition, broccoli contains chromium to help regulate blood sugar, and calcium, which regulates additional hormones to prevent fat storage.
General Diet Tips
Although fats are commonly frowned upon as part of a healthy diet, they are crucial for promoting positive hormonal levels and should not be avoided. In addition, many contain vital cholesterols that are necessary for the production of testosterone. In mammals, steroid hormones are directly produced from cholesterol within the body, and therefore a cholesterol deficiency will cause testosterone levels to plummet.
In general, eat plenty of healthy fats, meats and green vegetables to promote positive cholesterol and lipid levels and obtain the necessary nutrients for the production of testosterone.
References
- "Nutrition"; Zinc Status and Serum Testosterone Levels of Healthy Adults; Ananda S. Prasad MD, PHD, et al; May 1996
- "Lipids"; Influence of Commercial Dietary Oils on Lipid Composition and Testosterone Production; G. E. Hurtado de Catalfo, et al; April 2009
- "Journal of Nutrition"; Garlic Supplementation Increases Testicular Testosterone; Yuriko Oi, et al; 2001
- "Journal of Pharmaceutical and Biomedical Analysis"; Chemical and Biological Characterisation of Nutraceutical Compounds of Broccoli; D.A. Moreno, et al; Aug. 28, 2006
