Probably the first thing that comes to your mind, when you think of testosterone, is an ideal, masculine physique. In different mythologies, in most of the cases, male gods were presented as a masculine men’s with shredded bodies. They were the representation of strength, wisdom, and courage. Also, they were the presentation of the ideal you follow through your life and in which you believe in. We can easily conclude how higher testosterone levels were appreciated even by our ancestors. You have to trust their judgment if you look at their remarkable achievements through history. A lot of them can’t be explained even by the state of the art technologies. The same thing is with their belief in high testosterone level benefits. They didn’t have a lab but, by observing and through the mythological stories they made stated it clearly. Optimal testosterone level is highly beneficial for your health.
What is testosterone and what is testosterone function
Easily said, testosterone is the primary male sex hormone and an anabolic steroid. It is a key hormone for the optimal development of the reproductive tissue such as testes and prostate. Increasing body size and the size of our bones are also fields where high testosterone levels are irreplaceable. Hair growth is also under testosterone command. Our overall health status is highly related to the number and quality of our red blood cels production. You can already guess it; Testosterone is a chief for that.
Testosterone secretion process, in males, happens in the testicles. On the contrary, men produce small amounts of testosterone in the ovaries. When it comes to numbers, normal testosterone levels in males are seven-eight times higher than testosterone levels in females. As you may assume, females are more sensitive to males sex hormone, testosterone. On the contrary, men’s production level of testosterone if twenty times grater compared to testosterone production level in females.(1) A lot of jobs had to be done, with testosterone in your body, before your six-pack comes out on the beach.
Testosterone is synthesized in several steps from cholesterol. It is converted and stays stored there as an inactive metabolite. When “called to arms “, it is secreted by binding to and activation of androgen receptors. This correspondence with androgen receptors promotes protein synthesis and growth of different tissues. This is especially emphasized in the puberty. Growth of jaw, chin, and nose is remodeling facial contours and your voice is becoming deeper. Spermatogenic tissue is growing, the same is happening with your libido. Don’t forget your biceps, it is growing too because of the higher protein synthesis related to higher testosterone levels. In adults, testosterone has a maintenance role especially when it comes to normal sperm development. This is where optimal testosterone levels come to our story.
Testosterone level control system
Like always our body tends to keep an optimal state of everything. The same thing is with optimizing levels of testosterone in our system. The two most important things when it comes to controlling testosterone are the hypothalamus and pituitary gland. Testicles are under their direct control. When hypothalamus release gonadotrophin, the pituitary gland produces luteinizing.
This hormone, carried by blood goes to gonads. In the end, it stimulates the production and release of the testosterone. Usually, testosterone levels have their peak in the morning. As the night is closer, the testosterone level drops down. That testosterone production suppression process is a reversed process we described a few lines above.
Normal testosterone levels
Testosterone levels are determined by a very simple blood test. The range of normal value is very wide and it varies from person to person. Recent studies show that for the majority of adult males, normal testosterone level is between 280 – 1100 nanograms per deciliter. On the other hand, these values are in the range from 15-70 nanograms per deciliter of blood for adult females. It is important to speak with your doctor, before concluding any possible state, based on your blood test. In adult males, when a value is under 300 deciliters, usually, doctors will try to find a reason. In most cases, the pituitary gland is not working properly and signaling hormone, luteinizing, can’t do its job properly. Today, there are numerous medical treatments for increasing testosterone. Is there another way? Maybe, a more natural way? The answer lies in our surrounding and as always it is related to food. Which food to chose if you need a testosterone boost? Find out in the following paragraphs.
Food choices for raising your testosterone level
As time goes and you are getting older, little by little, your testosterone level is becoming lower. This is especially visible once you step into your forties. From that point, testosterone levels are dropping down by 1.6 percent yearly.(2) This is known as hypogonadism. It can cause a further hormonal imbalance and I am sure You want to avoid that. Often underestimated, this serious testosterone imbalance state affects every 4 from 10 men by the time they reach 45 years. The number of men with this problem is rapidly increasing. Since 2012, this number increased by 170 percent.(3) To successfully escape from the aging trap, and testosterone level dropping down, we bring you the list of food that increase your testosterone level.
Without exaggeration, tuna is the most widespread fish choice for everybody who is thinking about daily protein intake. Maybe you didn’t know, but tuna is a great choice for boosting testosterone levels in your body. The main reason for that is vitamin D. Vitamin D intake is linked to longer life and testosterone production. Besides that, there are numerous other benefits tuna can offer to you. Omega-3 fats and high-quality proteins are some of them. The best choice is fresh tuna but if you are not able to find one, a canned one will be fine. Be careful. It is not recommended to consume tuna more than 2-3 times per week because of the mercury trace in all of the seafood. Another great fish choice for vitamin D intake is Salomon. Fresh or smoked one. It is your choice. Secure vitamin D intake and boost your testosterone.
We all know how milk is a great source of proteins and calcium which is very important for our bones. It also contains a high level of vitamin D. Be sure to choose fresh and unprocessed milk if possible. It contains healthy fats, without any additives. Remember that testosterone production is connected with cholesterol and with different processes in our liver. You can add different milk-related products. A full spoon of yogurt in your smoothie or a bit of hard cheese will also secure proper vitamin D intake. Your testosterone production system will be grateful to you.
Extra-virgin olive oil
Extra-virgin olive oil is the most important representative of the Mediterranean diet. We all know how healthy this diet is, but did You know that extra-virgin olive oil can boost testosterone levels, in healthy adult men. This gift of nature is full of vitamin E and antioxidants and it protects our health in many different ways. Participants in different studies experienced a luteinizing hormone increase. If you remember, that hormone is very important for normal testosterone production. So, next time you make a salad, add a full spoon of extra-virgin olive oil in it.
A great friend of olive oil is an onion. Red, Yellow, White, sliced, chopped, grated, in any possible form, it is a great thing for sliming our waist. Onion secures different high-quality nutrients and antioxidants to our body. But the reason why we mention onion is the testosterone boosting effects. Recent studies on rats have shown that consuming onions can significantly increase the total testosterone level. Yes, unpleasant smell but great food choice for boosting testosterone level.
Give me a steak and I will lift a personal record every day. This is a guiding thought for the majority of weightlifters. They are not fr from the truth. Testosterone is extremely important when it comes to building muscle mass. Beef is an excellent choice if you want to boost your testosterone levels. The best part for that is beef liver. It is full of vitamin D which plays a big role in testosterone’s life. If you prefer different parts, choose lean parts of meat to secure muscle growth. Also, be careful with red meat consumption. Excessive red meat intake, in some cases, can lead to serious states such as colon problems and even colon cancer.
A full spoon of high-quality butter on hot pan., a pinch of the salt and oregano with few eggs. This is a quick Mediterranian recipe for a great and healthy breakfast. If you like bacon, great. Add some of it. Eggs are a rich source of vitamin D. Also, egg yolks are a great cholesterol source. As mentioned, cholesterol plays a big role in overall testosterone production. Because of that, eating eggs is a great way to increase the testosterone level in your body.
Leafy green vegetables and pomegranates
It is important to properly balance your diet, so we finish our testosterone increasing food list with something that is not animal-source food. Proper magnesium intake is very important for boosting up your testosterone. There is no better way for that than eating vegetables such as spinach, swiss chard, or kale. Bananas are also full of magnesium. Remember what Popay was eating, next time you think of muscle building and strength.
Pomegranates are a great anti-aging food. Anti-aging means optimizing testosterone production this fruit is a great way for that. Studies show that consuming fresh pomegranates or pomegranate juice can lead to testosterone increasing up to 24%, both males and females.(4) A great, and a sweet way to secure a high testosterone level.
So, now you know what to include in your testosterone increasing diet. On the other hand, you might ask yourself: “What to exclude? “. A quick answer to that is in the following lines.
5 Foods That Kill Testosterone
High in calories, full of sugars, and different additives, processed food is a bad choice when it comes to optimal testosterone levels. This kind of food is full of trans-fat. Yes, this is a kind of unhealthy kind of fat you want far from your plate. A study showed that people who regularly eat trans fats have a 15% less testosterone than people with the lowest trans fat intake. A 37% lower sperm production is also a thing to be very concerned about if you regularly consume trans fats.(5,6)
It is important to make a distinction from a glass of wine after a nice dinner and excessive consumption of alcohol. When we say drinking alcohol we think of drinking 2-3 drinks per day for a longer period. When it comes to testosterone, this kind of behavior can lead to lower testosterone levels. Studies show that drinking 2-3 standard drinks daily can lower testosterone production by 6.8%. This is a large amount of testosterone not being produced and not securing proper muscle growth if you are lifting weight. Quit drinking if you like your testosterone level.
Walnuts and almonds
I know you are surprised by walnuts and almonds being listed as a testosterone lowering food, but it is true. Studies have shown that walnuts and almonds increase globulin.(7) It s a protein that binds to the testosterone. By doing that, it lowers the amount of free testosterone in our body. Less free testosterone means less testosterone active, fewer health benefits, and fewer muscles built after your weightlifting session.
Soy Protein Powder and soy products
Soy is a rich source of phytoestrogens. That is a kind of substance with similar effects as estrogen, an opposite hormone to testosterone. Knowing that, it is highly suggested that you soy if maximal testosterone production is your goal. In one study, researchers concluded that after drinking soy protein isolate for 54 days, resulted in decreased testosterone levels in the participants.
Processed vegetable oils
Canola oil, soybean oil, and other processed vegetable oils are full of polyunsaturated fats. We already mentioned how trans fat affects our testosterone levels. Researchers found that this lowers your testosterone level in many different ways. This is a case in numerous studies so it is pretty simple, stop using processed vegetable oils and stop lowering your testosterone level.
Testosterone Boosting Supplements
There are literally thousands of testosterone supplements on the market. We carry the best of the best, starting with Unleashed. After Unleashed is LJ 450 and LJ 100, both which I feel boost one’s testoterone the most effectively. However, do not think LJ 450 and 100 will act like a steroid replacer, because it will not. It will merely increase one’s testosterone level to feel a slight boost in libido. Use the Unleashed combined with other supplements if one wishes to help build muscle mass.
Take care of your testosterone
I am sure, testosterone production and testosterone importance are a bit more clear now. Testosterone and high testosterone diet are not in the fog of different fitness myths anymore. As always, balance is a crucial thing. Proper workout supported by food which increases testosterone will result in more muscles on your bones. Let that muscular and shredded physique be your only connection with myths. It is time for you to boost testosterone and achieve remarkable things.
- David J Handelsman,1,2 Angelica L Hirschberg,3,4 and Stephane Bermon (2018). Circulating testosterone as the hormonal basis of sex differences in athletic performance
- Tsujimura, A. (2013). The relationship between testosterone deficiency and men’s health.
- Nicole Nigro, Mirjam Christ Crain (2012). Testosterone treatment in the aging male: myth or reality
- Emad Al-Dujaili & Naser Smail (2012). Pomegranate juice intake enchances salivary testosterone levels and improves mood and well being in healthy men and women
- Condorelli, Calogero, La Vignera (2013). Relationship between Testicular volume and conventional or nonconventional sperm parameters
- Chavaro, Minguez-Alacron, Mendiola, Cutillas-Tolin, Lopez-Espin and Torres-Cantero (2014). Trans fatty acid intake is inversely related to total sperm count in young healthy men
- Kalgaonkar S1, Almario RU, Gurusinghe D, Garamendi EM, Buchan W, Kim K, Karakas SE (2011). Differential effects of walnuts vs aldmonds on improving metabolic and endrocine parameters PCOS
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.