Do you feel tired and depressed?
Are you finding it challenging to push harder in the gym?
Is your bedroom game a little rusty?
Chances are you could be nutrient deficient, which might cause low testosterone.
The most important sex hormone needed by both men and women is testosterone.
But it is more crucial for men.
This hormone not only correlates directly to male fertility and sexual function but
also helps build muscles, strong bones, and new blood cells.
It's the top favorite of most gym goers.
Testosterone levels are on a rapid decrease, especially in the Western world.
Almost 39% of men above 45 years have to deal with low sex hormones.
Dangerous pills, injections, and creams promising to improve male health can work temporarily
but have nasty side effects.
Want something more natural?
Let's discuss minerals and vitamins that boost testosterone in today's video.
Is a multivitamin tablet enough?
Are there any Ayurvedic herbs?
We're talking about all that and more.
The first and most important nutrient is vitamin A
Men above 14 years of age require 900 micrograms of Vitamin A daily.
Your body is incapable of making this vitamin on its own.
That is why you must rely on food like beef liver, cod liver oil, sweet potatoes, carrots,
black-eyed peas, spinach, broccoli, red peppers, mango, cantaloupes, dried apricots, and tomatoes.
According to a study, teenage boys with delayed puberty were given vitamin A for six months
and showed accelerated testosterone synthesis.
This therapy was as efficient as hormonal therapy used for another group of boys.
But the key was not using Vitamin A alone.
It needed the supplementation of iron as well.
While the boys received 6000 International units of Vitamin A per week, they also had
12 mg of iron daily.
It is common for people with iron deficiency to have low testosterone.
Anything less than 300 nanograms per deciliter in men is considered low.
Natural aging reduces testosterone levels.
You do not have to depend on exogenous iron supplements unless your body is unable to
absorb dietary iron.
Usually, red meat, green leafy vegetables, vitamin C-rich foods, shrimp, and oysters
can help to up your testosterone levels.
Next, let's talk about Vitamin D3.
This vitamin, which also is a hormone, can be produced in high amounts by your body when
exposed to sunlight.
That is why adopting healthy strategies like spending plenty of time outdoors helps.
Vitamin D aids in absorbing minerals like calcium, magnesium, and free testosterone.
Fatty fish, mushrooms, and fortified milk are also some great sources of vitamin D.
With the modern lifestyle; most people globally are Vitamin D deficient.
If that’s the case, you might want to think about Vitamin D supplementation.
Many pieces of evidence have shown this can increase testosterone levels.
Next up is Vitamin E.
This is especially important when thinking about fertility.
It has the unique property of protecting testosterone molecules from the harmful effects of oxidation
of polyunsaturated fatty acids.
The penile tissue is delicate and prone to such injury.
Once damaged, it can cause erectile dysfunction or lower sex drive.
But the antioxidant property of the vitamin E family shields testosterone molecules.
Vitamin E also helps develop sexual organs before and after puberty.
It influences the pituitary gland in the brain to produce more testosterone.
Vitamin E-rich foods like nuts, seeds, avocados, and olive oil can help you to stay healthy
and away from chronic reproductive system inflammation.
Moving along, Vitamin C also plays an important role.
We always hear about this vitamin, and frankly, what’s not to like?
Poor dietary habits like eating highly processed foods, smoking, and breathing environmental
pollutants can cause oxidative stress.
It can reflect in your body as premature aging, which can reduce your athletic performance.
But vitamin C-rich foods like oranges, guava, limes, kiwis, and pineapples help neutralize
the free radicals effectively.
It can boost the energy levels that can benefit you at the gym.
Studies have also shown Vitamin C to boost fertility by increasing the production of
sperm cells.
The following, lesser known vitamin, is vitamin K2.
The proper amount contributes to maintaining brain function, improving heart health, and
preventing osteoporosis.
But what is lesser known is its exceptional ability to address fundamentally low testosterone.
Just 75 mg per Kg of MK4 supplement, a synthetic derivative of Vitamin K2, is enough to stimulate
the production of this male hormone in elders.
Natto, Kale, broccoli, cheese, and spinach are the top foods with vitamin K2.
Are you ready to take your well-being to another level with minerals?
Then the most important one is Zinc.
It's not surprising that this popular mineral benefits your whole body.
Most multivitamin tablets will contain Zinc.
But popping in an over-the-counter supplement is only helpful if you have low zinc levels.
Too much Zinc can be dangerous.
Hypogonadism is a condition that can affect testicular development in men.
In the elderly, 220 mg of zinc sulfate twice a day for four months can safely treat this
condition.
Once this condition clears out, it can improve prostate health and uplift your overall sexual
health.
You probably don't need supplements if you’re a regular eater of oysters, beef, fortified
cereal, beans, yogurt, and oatmeal.
Next, do you get enough magnesium?
Magnesium calms your nervous system and reduces stress.
Low-stress hormones are directly related to uplifted testosterone production.
Having whole grains, bananas, almonds, tofu, and dark green leafy vegetables can give you
an added benefit.
These foods are rich in magnesium and help your testosterone return to normal levels.
Taking magnesium supplements for 1 month can have the same effect.
Additionally, it reduces the level of SHBG, a hormone that chemically binds to testosterone
and reduces its availability for other bodily functions.
Once SHBG gets reduced, it inversely increases the amount of free testosterone.
Let's now talk about boron.
This trace element reaches our food through minerals from the soil.
But only a negligible amount goes into our bodies due to overfarming.
You would have to eat a lot of avocados or raisins to bridge the gap of boron deficiency.
A simple way to level up is to add 6 to 12 mg of boron supplement to your everyday diet.
It helps make more free testosterone and reduce high estrogen levels in males.
According to a review, taking 6 mg of boron for a week increased testosterone by almost
25%.
Another trace element is selenium.
Selenium is present in the soil, water, and mainly in Brazil nuts.
A single Brazil nut contains around 50 micrograms of selenium.
It's very close to the recommended daily allowance.
So just stick to one brazil nut every day.
It’s also in oysters, sardines, and egg yolks.
Studies have shown selenium to improve sperm count motility and overall quality.
Let's have a closer look at choline.
It's only been a couple of decades since the medical community discovered this nutrient.
That is why scientists cannot decide if choline is a vitamin or a mineral.
Some researchers group it with B vitamins.
Your liver can produce small amounts of choline, but most comes from your daily diet.
If you want to focus on getting more of this testosterone- booster, eating eggs, beef,
broccoli, cauliflower, and fish can help.
Choline promotes the release of nitric oxide, a chemical mediator for adequate testosterone
production.
It can prevent erectile dysfunction, low energy levels, fatigue, depression, and even brain
fog.
Here is a bonus for all the holistic healers.
We have some traditional medicinal remedies too.
Have you ever heard of Ashwagandha?
This adaptogenic herb that originates from India is a huge part of Ayurveda.
It has been touted to improve inflammation and muscle strength and even reduce cancer.
Studies have shown ashwagandha intake to be associated with a 15% higher increase in testosterone.
It can be typically vital if you are struggling with infertility.
The big takeaway is to buy only trusted products as the FDA does not regulate its production.
Although Ashwagandha is made from dried roots and berries and is well tolerated by many,
it is best to take it under expert supervision.
Here is another unusual adaptation.
Try Panax ginseng.
The Asian ginseng is also called Panax ginseng.
The term 'Panax' means total healing, which can heal the body inside out.
It reduces anxiety, stress, and many other health benefits.
Chinese medicine uses it as a powerful antioxidant and anti-inflammatory to improve memory, mood,
and overall brain function.
Science found ginsenosides, the active compounds for ginseng, to boost testosterone production
and increase libido and copulatory performances.
It acts as a quick mental pick-me-up when you are physically stressed and tired.
You can enjoy a refreshing cup of herbal tea by grating fresh Panax ginseng and adding
it to boiling water.
Extracts and powders are also available in the market that can be used by men instantly.
Hormonal changes impact women as much as men.
Keeping the hormones balanced can profoundly affect your physical and emotional health.
But if you are feeling a little off, you might want to check out these:
13 Warning Signs Your Body Is Producing Too Much Estrogen or
8 Warning Signs That You Have Too Much Estrogen
Go ahead.
Click one, or better yet, watch both and learn how to claim back your well-being.
What do you do to keep your hormones balanced?
Let us know in the comments below.