Testosterone is a hormone produced primarily by the testes in men that helps you maintain your muscle strength, sex drive, bone density and red blood cell production. As you age, your testosterone level naturally decreases, but you can assist in keeping your testosterone levels steady by following a specific diet that is scientifically proven to promote testosterone production.
Misconceptions
Testosterone is most often associated with the libido or muscle growth in men, but testosterone also serves an important role in the lives of women. Women who are post-menopausal and suffer a severe drop in sex drive also can eat a particular diet to help lift their libido back to normal levels. Before going this route, talk to your physician about what your body might need to produce ideal results. Other elements might be affecting your libido.
Boron
A study published in "Biological Element Trace Research" in March of 1997 found that diets high in boron led to an increase in testosterone levels. This four-week study, conducted by associate professor Dr. Samin Samman and colleagues at the University of Sydney, showed that men who were supplemented with 10 mg of boron every day over the course of the study had elevated plasma testosterone levels. Boron is found predominantly in fruits and nuts, such as almonds, hazelnuts and raisins.
Vitamin D
In 2009 a study conducted by Dr. Elisabeth Wehr and colleagues at the department of Internal Medicine of the Medical University of Graz, Austria, regularly tested 2,299 men for vitamin D levels as it related to testosterone. The study found that men with sufficient vitamin D intakes had higher levels of testosterone than those with an insufficient amount of vitamin D. Foods high in vitamin D include fish, egg yolks and fortified milk.
Zinc
In May 1996, Wayne State University Professor Dr. Ananda Prasad led a study to see if there was a link between high traces of zinc in the bloodstream and elevated testosterone levels. The study, conducted at Wayne State University School of Medicine in Detroit, Michigan, confirmed that high levels of zinc from either zinc supplementation or food high in zinc did lead to increased testosterone production. Foods high in zinc include oysters, beef, crab and beans.
Balance
Regardless of whether you're on a new fad diet or a high testosterone diet, your first order of business needs to be ensuring that you get all of your essential vitamins. The body requires 13 essential vitamins to function on a daily basis, and these 13 vitamins don't all necessarily contribute to testosterone growth. A well-balanced meal that pulls from all six major food groups and contains approximately two liters of water each day needs to be followed to keep your body properly energized and hydrated.
References
- MayoClinic.com: Testosterone Therapy; Key to Male Vitality?
- "Biological Trace Element Research"; The effect of boron supplementation on its urinary excretion and selected cardiovascular risk factors in healthy male subjects; Samin Samman; Mar 1996
- "Clinical Endocrinology"; Association of vitamin D status with serum androgen levels in men; Elisabeth Wehr; Dec 2009
- "Nutrition"; ZincZinc status and serum testosterone levels of healthy adults; Ananda Prasad; May 1996
- Kids Health: Vitamin D
- MedlinePlus: Vitamins
