Hello and welcome to 3 natural testosterone boosters, this is a continuation from part 1 please do visit part 1 first before reading this article as it will provide you with a more complete picture. In this article I will look into the nutrients, vitamins and minerals that increase your testosterone levels and also how to obtain them from food, OK lets get started!
Vitamin D is D-lightful.
Vitamin D also known as calciferol is a fat soluble vitamin, meaning it is present in foods containing fats, the body absorbs this vitamin as it does dietary fats. Fats do not dissolve in water!
Vitamin D (calciferol) is absorbed into the bloodstream and then converted into calcitriol. Two types occur naturally in the human body these are Vitamin D3 found in animal fat and Vitamin D2 which can be obtained from plants.
So what role does vitamin D play in the human body?
- It maintains the health of our bones
- It protects our immune system
- Regulates calcium and phosphate in the body
- Keeps teeth and muscles healthy
Vitamin D deficiency can lead to serious health problems such as bone deformities known as rickets, bone pain, and loss of bone density leading to osteoporosis and fracture.
It is important to keep our levels in check especially for those who live in parts of the world where there is no sunshine. Between October and early March we most definitely cannot depend on sunlight for our vitamin D. This year especially due to COVID 19 we have been spending time indoors due to lock downs and not having the chance to travel to warmer countries.
The recommending daily intake for this vitamin is 600IU per day. It is not always easy to know how much you can get from sunlight.
The dietary sources of vitamin D include:
- full fat milk and dairy products
- oily fish – salmon, sardines and mackerel
- egg yolks.
Vitamin D is a natural testosterone booster! for those people who have normal vitamin D levels there will be no additional benefit in increasing levels, however if your levels of this vitamin are low your testosterone is greatly affected.
The Best way to find out if you are deficient in this vitamin is to get a blood test from your doctor. If your levels are low I would strongly advise you to increase your intake, after all low vitamin D concentrations in the blood results in lower production of testosterone in the body.
Zinc “its amaZinc”
Zinc is an essential nutrient, meaning that the body cannot produce it naturally therefore it must come from your diet, it is also not stored in the body so you need a constant supply. Zinc is required for numerous processes within your body such as:
- Growth and development
- immune function
- wound healing
- testosterone production
- DNA synthesis
- Gene expression
The recommended daily amount of zinc is 8 milligrams for women and 11 milligrams for men. Zinc is most beneficial for men! as it helps to manage testosterone levels as well as support a healthy prostate. Zinc has numerous beneficial properties such as protecting the immune system, wound healing, supports healthy bones and it even acts as an antioxidant to protect our cells from oxidative stress.
Not getting enough zinc will cause a dip in your testosterone and have negative effects in the body such as low libido, fatigue, “loss of muscle mass”, and erectile dysfunction.
Zinc is also vital for protein synthesis, and we all know that protein is not just in the muscles but it present in almost every cell within the human body, your brain cells, artery walls and even DNA.
Here are some zinc rich foods:
Red meat is particularly high in zinc and includes meats like Lamb, beef and pork. Be careful not to over indulge in red meat especially processed meat as it linked with increasing your risk of heart disease and cancer. 100 grams of raw ground beef provides a massive 4.8mg of zinc which is about 44% of the recommended daily value.
I am from an Indian background so I get my zinc from special prepared curries made from legumes like chickpeas, lentils and beans. 100 grams of cooked lentils provide 12 % of the recommended daily value of zinc.
Seeds such as pumpkin, flax seeds, hemp seeds and sesame seeds are a very healthy addition to your diet and will help to increase your zinc intake.
3 tablespoons of hemp seeds or 30 grams provide 43% of the recommended value of zinc.
I personally like to add flax seed and pumpkin seeds to my salads and yogurts, let me know what you like to do with yours. Perhaps leave your ideas in the comments below.
This is my favorite way to boost my zinc levels, I tend to eat peanuts, cashews and almonds. These nuts are always in my household being an Indian. I grew up on these nuts and eat them as a snack throughout the day or while reading or watching a movie with the family.
28 grams of cashews contain 15% of the recommended value of zinc.
Cows milk and many alternatives have vitamin D added so it does not contain it naturally, as milk contains calcium it works alongside Vitamin D to help strengthen your bones. This reduces your risk of developing osteoporosis which is associated with thinning of bones and bone fractures in older adults. Drinking full fat milk is a great way of increasing your vitamin D levels!
Magnesium is a mineral that is important for many of the bodies functions. It helps to keep blood pressure normal, heart rhythm steady and keep your bones strong. Magnesium plays an important role in many functions of the cell, including energy transfer, storage and use of protein, carbohydrate, and fat metabolism.
Magnesium helps to convert food into energy, so one of the early signs that you are running low is often fatigue. You will also notice muscle spasms, weakness or stiffness. If you have these symptoms I would suggest getting a blood test from your doctor. They can check for your calcium and potassium levels to help identify the problem.
Adults need roughly about 400mg per day of magnesium.
Magnesium in conjunction with resistance training increases testosterone production in men.
A study in 2011 examined participants taking a magnesium supplement and exercising for 4 weeks and how this affected free and total testosterone levels. Three groups of participants were selected. One group of men took 10mg/kg of body weight daily magnesium, one that did 120 minutes of martial arts five days a week, and one that did both.
After the end of the study it was found that group 3 which took magnesium and also exercised experienced the greatest increase in testosterone both at rest and after exercise.
Exercising and also taking magnesium supplementation can increase levels of testosterone more then exercise alone, so get that magnesium in you!
OK lets look into magnesium rich foods that I like to include in my diet
This dark leafed vegetable contains 87mg of magnesium per 100g that’s 21% of the recommended daily value. I add fresh spinach to my salads and in my sandwiches to boost my intake.
Not only does this amazing seed contain magnesium it also contains zinc so ticks both boxes for nutrients needed to naturally boost your testosterone levels!
100 grams of pumpkin seeds provides 550mg of magnesium that’s a massive 131% of the recommended daily value! So go ahead add this to your diet.
Other great sources of magnesium include Almonds, Brazil nuts and walnuts. Nuts are not only rich in magnesium they are a great source of protein which helps with magnesium absorption. Protein as we know is the building block of our muscles and we will look at this in another article.
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Click on the link below to have a look at Man Greens and see if it is something that interests you. Who wouldn’t want to increase their testosterone levels and be a better version of themselves.
To summarize I have looked at 3 natural testosterone boosters everyone can easily get from their diet. If you are serious about your health and gaining muscle mass I truly believe that you should be adding Vitamin D, Zinc and Magnesium to your diet. I hope you enjoyed this article and please do leave your comments below.