Testosterone is considered an androgen or male steroid hormone. It helps create muscle mass, aggression, and body and facial hair in men; however, testosterone is very important to women as well. Menopause and hormonal imbalance can cause low testosterone in women, which can lead to low libido, muscle and bone loss, as well as weight gain. For many women, boosting their testosterone levels can improve their physique, energy, bone health and overall well-being.
Raising Testosterone
Step 1
Make sure to get 30 percent of your dietary calories from healthy fats, but never less than 25 percent. Omega-3, -6 and -9 fats promote healthy hormone balance. Try olive oil, nuts and seeds, fish and/or flaxseed oil. Monounsaturated fats in particular significantly affect the production of testosterone. Whole eggs, avocados and olive oil contain large amounts of monounsaturated fat.
Step 2
Perform at least three 30 minutes of weight-lifting workouts per week, but no more than six. Training with weights has been shown to increase women's free testosterone. Use compound, multi-joint exercises, such as squats, deadlifts and bench presses. These trigger the body to produce more testosterone to deal with the stress perceived by the central nervous system.
Step 3
Take 400 to 800 milligrams of Indole-3-Carbinol per day. I-3-C, as it is abbreviated, helps with estrogen metabolism, promoting hormone balance. Indole-3-Carbinol comes from cruciferous vegetables such as brussels sprouts, cabbage, broccoli and cauliflower.
Step 4
Take three capsules of a zinc magnesium aspartate, a safe supplement for both men and women that promotes healthy testosterone levels. Follow the label, because women are usually instructed to take a slightly smaller amount. This mineral combination helps to avoid deficiencies that prohibit optimal hormone levels.
Step 5
Take 250 milligrams of Coleus forskohlii, standardized to 10 percent forskolin, twice a day. ForsLean, a brand name for forskohlii, has been shown to increase free testosterone levels while also providing a fat-burning boost.
Step 6
For menopausal women, take 25 milligrams of DHEA every other day. DHEA is an adrenal hormone that decreases with age and converts to testosterone. Do not exceed this dosage, and check with your doctor before beginning use to avoid potential side effects.
Things You'll Need
- Indole-3-Carbinol
- Diet
- Weight lifting
- ZMA
- Forslean
- DHEA
References
- Indole-3-Carbinol
- Foods that Naturally Increase Testosterone
- Natural Anabolics, Jerry Brainum, Ironman Publishing
