The Top 8 Vitamins To Boost Testosterone (and erectile dysfunction)
As men get older our bodies lose testosterone,
causing muscle loss, low libido, higher body fat and weaker bones.
You See
Testosterone is a steroid hormone
which helps to keep different tissues in our bodies strong and healthy,
Especially your muscles and bones,
Your reproductive organs and blood cells,
and the hair on different parts of your body,
(like your scalp or beard for example)
You can also lose testosterone faster when you don't get enough sleep (at least 8 hours).
Drinking alcoholic drinks,
eating soy products or sugary foods.
or simply being overweight can all raise your estrogen and lower your testosterone.
Fortunately there are natural vitamins that you can consume
to boost testosterone levels so that you can stay strong and healthy.
And that's exactly what we will talk about in today's video.
I use the word "Vitamins" broadly to include herbs,
antioxidants and minerals that you can use to boost your testosterone naturally.
Just my usual reminder, this video is for educational purposes only,
so do speak to your doctor if you have any medical concerns.
1. Zinc Picolinate t
You can take 30mg of zinc in a capsule every day to boost testosterone production in your body.
This trace mineral helps your body to produce this hormone and can help prevent shrinking testicles,
prostate enlargement and loss of libido as you get older.
It's also been show to increase sperm count and quality.
(For better fertility)
You can also get zinc by eating shellfish (clams, mussels, crab meat, oysters),
(And you can also get zinc from)
And pine nuts, sesame seeds, pumpkin seeds and grass fed red meats.
2. Vitamin D3
Vitamin D is made by your body when sunshine contacts your skin (UV).
(unfortunately)
Billions of people worldwide are deficient in Vitamin D which can cause
higher levels of stress, poor mental focus,
weaker muscles and a loss of testosterone.
Studies show that going outside and exposing your skin to the sun
for 30 minutes a day can improve the release of free testosterone in your body.
By regulating your circadian rhythm.
It also helps to lower stress and improve your sleeping patterns (circadian rhythm).
This helps you get more REM sleep, which naturally balances different hormones
like testosterone, insulin and cortisol.
(for example)
(if you wish you can also take a supplement of)
If you wish you can take 10,000iu (250mcg) Vitamin D3 per day, along with 100mcg Vitamin K2.
3. l-Arginine (NO)
As we age we tend to suffer with poor
blood circulation as our arteries, veins and heart becomes weaker.
L-arginine however is a very powerful amino acid which turns into nitric oxide in your blood.
This relaxes and opens up the arteries and blood vessels,
so that hormones like testosterone can travel freely through your body.
This is often used to prevent erectile dysfunction,
high blood pressure and improve blood flow to the brain.
You can take 3000mg (3g) l-arginine twice per day in a supplement.
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4. Vitamin E
Vitamin E is fat soluble antioxidant found in avocados, sunflower seeds, EVOO and almonds.
Vitamin E is one of the most important anti-aging nutrients,
because it helps to boost the output of pituitary hormones from the brain.
This protects against collagen loss,
and helps to keep your muscles strong and dense, including your heart.
It's also been shown to improve a man's libido,
Boost the immune system (to fight off infections and diseases),
And also lower the risk of developing Alzheimer's disease.
Although it's important to get this from healthy foods,
If you wish to take a supplement, tocotrienols from annatto are the highest quality.
5. Panax Ginseng Tea Now I want to talk about and ancient herb called Panax Ginseng
Ginseng has been used for over 2000 years as a natural health booster
and herbal medicine in China.
By helping the body produce testosterone and other steroid hormones, it can improve memory,
concentration levels and brain health.
Studies show that the active ingredient called ginsenoside
can also lower the risk of amyloid plaque developing in the brain,
which is a common cause of Alzheimer's disease and Dementia.
You can purchase panax ginseng in powdered form and steep it to make a herbal tea.
Drinking this daily will make you feel calm as it helps your body adapt to stress.
I hope you are enjoying the video so far. I know there is lots of information here to take in,
so feel free to pause, rewind and take notes whenever you need to.
6. Magnesium
If you suffer with a high level of stress you'll find yourself overthinking,
constantly analysing and you may struggle to sleep at night.
This type of "mental chatter" is caused by having high cortisol levels (stress hormone).
Too much cortisol and stress lowers the amount of free testosterone that’s available in your body ,
and can cause you to lose muscle and sometimes suffer with cramps, especially in the legs.
It also weakens your bones and raises the risk of fractures and osteoporosis.
Start eating foods rich in magnesium on a daily basis
to help calm your nervous system down, lower cortisol and boost testosterone.
Magnesium is found in leafy green vegetables,
pumpkin seeds, avocados, sunflower seeds and dark chocolate.
Magnesium Glycinate/Citrate is the best supplement at 400mg per day.
7. DHEA
In order for your body to build testosterone, it first makes DHEA in your adrenal glands and then
converts it into testosterone and other important hormones.
You can take 25-50mg of DHEA (Dehydroepiandrosterone) per
day in the form of a supplement.
This is excellent for improving the density and strength of your muscles,
to prevent them from wasting away as you age.
Taking this gives your body more raw material to build androgen hormones like testosterone.
And can improve skin hydration, firmness and decrease aging spots in elderly adults.
By the way I'll be adding some links to some of my favourite products below the video.
You can research these in your own time, however to make this clear
I always recommend getting your nutrients from your food wherever possible.
8. Boron
Did you know that men actually have more than enough testosterone in their bodies,
but usually only 1-2% of this is available (free).
It's usually locked up by a protein called SHBG, which can increase as you get older,
especially if you have liver damage, or are overweight.
Boron however can be used to help unlock testosterone in your body.
Boron is an essential trace mineral that our bodies need
to make other hormones like Vitamin D and DHEA
Unfortunately many of our soils are now depleted of trace minerals
because of over farming and harvesting, causing us to get less boron in our diets.
Taking 6-12mg of boron every single day from a supplement has been shown to
increase free testosterone levels,
Relieve joint pain and stiffness from arthritis,
And also lower the estrogen in the body which can prevent swelling, puffiness and water retention.
Avocados are one of the better sources of Boron, if you wish to get it from your food.
As you can see there are a range of powerful nutrients and vitamins that you can use to boost
testosterone and protect against muscle loss, erectile dysfunction and depression/anxiety.
Many of these nutrients are already in foods that you regularly consume,
so you can start by eating more of these that we have shared in today's video.
Absorbing Nutrients With Age
Although you may be eating lots of nutritious foods and perhaps even supplements,
often these nutrients aren't available to your body and cells,
because of digestive problems that occur as you get older.
If you have indigestion, bloating, liver disease,
acid reflux or other digestive problems then you will be less likely to absorb nutrients
that are needed to build hormones and protect your body with age.
If this is the case, consider taking a digestive enzyme supplement before each meal.
These supplements contain enzymes and bile
that help your stomach to break down and absorb nutrients from your diet.
For a cheaper option, drink 1tbsp of raw
apple cider vinegar in a glass of water before each meal.
This stimulates digestive juices from your gallbladder and pancreas
to help you absorb more testosterone boosting nutrients.
They also help to cleanse fat from your liver,
which can help to lower SHBG and release more free testosterone into your blood.
Other Ways To Boost Testosterone
Now you're aware of the best nutrients needed to boost testosterone, let's explore some simple
lifestyle tips that you can use to keep your testosterone levels high from here on out.
1. Eat pasture raised eggs and grass fed beef steaks on a regular basis.
These provide the body with important cholesterol, the raw material used to build testosterone.
These are also excellent sources of bioavailable protein and zinc to strengthen your muscles.
2. Avoid foods that raise estrogen like soy, soy proteins, alcohol, and GMO foods.
Start eating lots of organic foods rich in soluble fiber such as avocados, sauerkraut,
chia seeds, brussels sprouts, pecan nuts and all leafy green vegetables.
Soluble fiber feeds the friendly bacteria in your gut
that help to balance hormones, lower stress and keep you fully energised.
3. Keep your stress levels low by taking long walks in nature
of at least 45 minutes day. This boosts oxygen and Vitamin D levels which can lower stress hormones
and raise sex hormones like testostosterone.
4. Perform HIIT exercise at least 2x per week. Short bursts of fast paced exercise like sprinting
can rapidly increase human growth hormone by over 700%. This anti-aging hormone stimulates
higher testosterone levels, growth and repair of tissues throughout the body.
5. Get at least 8 hours of quality deep sleep each night, or take naps during the day to meet your
sleep requirements. This is 100% essential for aging men to keep hormones in balance.
You can use adaptogen herbs to help you like rhodiola or ashwagandha if you wish.
6. If you are overweight around the belly,
this means you have a fatty liver which can lock up your testosterone.
So follow a low carb diet (keto) and cut out refined foods like bread, cereal,
pasta, biscuits, sugar, potatoes and soda drinks.
This low carb diet will help you to lose weight,
strip away fat from your liver and naturally boost testosterone levels.
Following these 6 key steps and getting more of the nutrients
shared in this video will have a powerful testosterone-boosting effect on your body.
If you'd like to learn more about testosterone boosting foods,
go ahead and tap on this video here.
Thank you so much for watching my video today, I wish you great health, wealth and happiness.