From its name you can easily guess that testosterone is a major hormone for men; but you’ll be surprised to know that it’s an important hormone for women as well. It’s because it has an important role to play in fat loss, muscle growth and peak health.
However, our modern-day lifestyle being unhealthy, is causing testosterone levels in men to go down every day.
In such a scenario, instead of taking synthetically produced testosterone-boosters, people can opt for natural alternatives or supplements which are much safer without many side effects. Some of them work directly by boosting the levels of testosterone or associated hormones, whereas some others prevent testosterone from being transformed into estrogen. Many of them have been verified scientifically through human studies.
Today Earth’s Wisdom wants to introduce a few of them to readers.
Vitamin D is a fat-soluble vitamin formed in the skin when the skin comes in contact with sunlight. The active form of this vitamin acts as a steroid hormone in the body.
Today, since most people have very little to no exposure to sunlight, they have very low levels of vitamin D in them.
If vitamin D levels in your body are increased, your testosterone level may also increase and also your other related health counts such as sperm quality may also improve.
A study has seen a strong connection between low testosterone and vitamin D deficiency. When participants of the study spent more time in the sun, their vitamin D levels and eventually testosterone levels increased.
So, increase your sun exposure and you can also take about 5,000 IU of vitamin D3 every day and eat foods rich in vitamin D such as herrings, sardines, salmon, tuna, cod liver oil, shrimp, oysters, egg yolk and mushrooms, and vegetarian foods fortified with vitamin D like cow’s milk, soy milk, orange juice, cereal and oatmeal.
Fenugreek is another easy-to-get natural testosterone booster. According to some research, it inhibits the enzymes that transform testosterone to estrogen.
When two groups of college men performing resistance training 4 times every week of which one received 500mg fenugreek every day were studied, it was found that the fenugreek-receiving group had their total as well as free testosterone levels increased.
Another study found participants taking fenugreek supplements increased libido, sexual performance, energy levels and feeling of well-being.
Another easy to get testosterone booster is ginger which is famous for offering several health benefits. Although most studies on rats are available, ginger has shown positive outcomes with testosterone levels and sexual performance.
There are a few human studies available too, wherein infertile men experienced a 17% increase in testosterone levels after taking ginger supplement daily.
Although studies on ginger and testosterone are at primary levels, eating ginger is very safe and offer many other health benefits.
Widely used in ancient Indian medicines, Ashwagandha (Withania somnifera), is basically used as an adaptogen, which means it helps body manage stress and anxiety.
In a study, infertile men showed 10-22% increase in testosterone levels and improved sperm quality with 5gm Ashwagandha every day for three months. Moreover, partners of 14% participants became pregnant.
Ashwagandha has also been found in another study to increase strength, lose fat and improve exercise performance while considerably improving testosterone levels.
Famous as an aphrodisiac, zinc is an important mineral involved in over 100 chemical reactions inside the body.
Just like vitamin D, zinc levels in the body are also closely related to testosterone levels. A study has found that limiting zinc intake through foods reduced testosterone levels in healthy men. And as you can guess, zinc supplements in men deficient in zinc increased their testosterone levels.
When effects of zinc were studied on infertile men with low or normal testosterone levels, it was found that testosterone levels and sperm count in men with low levels was increased. It should be also mentioned that there was no additional advantage for men with normal levels.
Elite wrestlers consuming zinc every day found a reduced decline in testosterone levels after a 4-week high-intensity training.
Some other natural testosterone boosters are DHEA (Dehydroepiandrosterone), Tribulus terrestris or Tribulus and D-Aspartic Acid.
Healthy testosterone levels are extremely important for several aspects of life. Testosterone-boosters may benefit men with low testosterone levels or infertility, while some others may benefit athletes or dieters experiencing low testosterone due to stressful or restrictive regimen. Best way is to discuss with your doctor and choose what is best for you.
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