Testosterone is a hormone that is vital for a number of crucial bodily functions, including building muscle. Due to the potential improvements in body composition and athletic performance, many companies produce testosterone-boosting supplements; however, you might be able to naturally increase your testosterone levels through nutrition by consuming foods rich in certain nutrients. Consult a doctor before altering your diet and attempting to manipulate your hormone levels.
Testosterone and Its Function
Testosterone is a hormone that promotes changes during puberty and also aids in the accrual of muscle mass and the loss of fat tissue. Testosterone is produced in the testes of men and the ovaries of women. Testosterone levels can be assessed via a blood test; men normally have between 300 and 1,200 ng/dL, while women typically have between 30 and 95 ng/dL. Too little testosterone can lead to illness, delayed puberty and other health problems, but too much testosterone also can be harmful, possibly causing testicular or ovarian cancers and other conditions.
Testosterone from Vitamins
You might be able to enhance your testosterone levels by increasing vitamin intake, through food or supplements. According to research published in the March 2011 issue of the journal "Hormone and Metabolic Research," increasing your intake of vitamin D might increase your levels of testosterone. Primary sources of vitamin D include salmon, sardines and vitamin D-fortified milk.
Testosterone from Minerals
A number of minerals might aid in the production of testosterone. Research published in the February-April 2006 edition of "Neuro Endocrinology Letters" suggests that consumption of zinc can enhance your body's production of testosterone. You can find zinc in large concentrations in oysters, beef shanks and crab. Additionally, a study published in the February 2009 issue of the "Journal of Pharmaceutical and Biomedical Analysis" found that increased magnesium intake encouraged enhanced testosterone levels. Foods rich in magnesium include almonds, soybeans, spinach and whole grains.
Testosterone from Specific Foods
Some research indicates that consuming certain foods, rather than specific nutrients, can promote increases in testosterone levels. A study published in the April 2009 issue of the journal "Lipids" found that olive oil intake enhanced testosterone levels, while a study published in the "Indian Journal of Pharmacology" found that consuming the extract of the Piper guineense plant, a type of pepper, also might increase your testosterone levels.
References
- MedlinePlus Medical Encyclopedia; Testosterone; January 2010
- "Hormone and Metabolic Research"; Effect of Vitamin D Supplementation on Testosterone Levels in Men; S. Pilz et al.; March 2011
- Linus Pauling Institute at Oregon State University; Vitamin D; December 2010
- "Neuro Endocrinology Letters"; The Effect of Exhaustion Exercise on Thyroid Hormones and Testosterone Levels of Elite Athletes Receiving Oral Zinc; M. Kilic et al.; February-April 2006
- National Institutes of Health: Dietary Supplement Fact Sheet: Zinc; April 2011
- "Journal of Pharmaceutical and Biomedical Analysis"; Magnesium Effect on Testosterone-SHBG Association Studied by a Novel Molecular Chromatography Approach; L. Excoffon et al.; February 2009
