Milk is a protein-rich beverage that can be part of a diet that supports a variety of health-related goals. Milk can also be a good beverage to add to your diet because it's widely available and relatively inexpensive. One of the potential benefits of milk is its ability to support healthy testosterone levels. However, you shouldn't attempt to address medical conditions such as low testosterone without consulting your doctor.
Fat Content
Milk is naturally rich in fat. Each 8 oz. serving of whole milk provides 8 g of fat, while a cup of reduced-fat, 2 percent milk provides 5 g of fat. Fat is high in calories and aids in providing energy, absorbing nutrients and ensuring proper hormone levels. According to research from the December 1996 edition of "The American Journal of Clinical Nutrition," consuming more fat can increase your testosterone levels.
Aspartic Acid
Milk is rich in protein, which means it provides your body with amino acids. Different foods have different concentrations of amino acids, each of which has a different role. Milk is rich in aspartic acid, an amino acid that can increase your body's natural production of testosterone, according to a study published in the October 2009 edition of "Reproductive Biology and Endocrinology."
Calcium
Milk is a rich source of calcium, as each cup of whole milk provides 276 mg, or nearly 28 percent of the daily suggested intake of 1,000 mg. Calcium helps support strong bones and teeth, and it also affects hormone levels. A study published in the June 2009 edition of "Biological Trace Element Research" found that increased calcium intake promoted higher levels of testosterone in athletes.
Vitamin D
Vitamin D is another important nutrient that is found in milk. Milk is one of the few dietary sources of vitamin D, which helps your body absorb calcium. Because of this role, vitamin D can facilitate the testosterone-increasing tendency of calcium. In addition, a study published in the March 2011 edition of "Hormone and Metabolic Research" suggests that increased vitamin D supplementation can increase testosterone levels.
References
- USDA National Nutrient Database: Milk, Whole, 3.25% Milkfat, with Added Vitamin D
- "Hormone and Metabolic Research"; Effect of Vitamin D Supplementation on Testosterone Levels in Men; S. Pilz, et al.; March 2011
- "The American Journal of Clinical Nutrition"; Effects of Dietary Fat and Fiber on Plasma and Urine Androgens and Estrogens in Men: A Controlled Feeding Study; J.F. Dorgan, et al.; December 1996
- "Reproductive Biology and Endocrinology"; The Role and Molecular Mechanism of D-Aspartic Acid in the Release and Synthesis of LH and Testosterone in Humans and Rats; E. Topo, et al.; October 2009
- "Biological Trace Element Research"; Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation; V. Cinar, et al.; June 2009
- Office of Dietary Supplements, National Institutes of Health; Dietary Supplement Fact Sheet: Vitamin D
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