The testosterone is a hormone, which means that this substance is produced in a part of our body and will act in another location of the body, carried by the blood. It is produced in the testicles, Leydig cells and adrenal glands in men and, in women, is produced in the ovaries and also in the adrenal glands, classified as an anabolic steroid.
Popularly called male hormone, it is present and has important functions also in women, but it is produced in smaller doses than in man. The testosterone has functions for:
- Development, tone and muscle strength
- Metabolism of sugar and fat
- Spermatozoa and therefore reproduction
- General tissue growth
For the formation of the hormone, the body needs raw material such as fats. That’s right, fat! Cholesterol is the beginning of this hormonal formation, with minerals, vitamins and amino acids (proteins). There are many myths, truths, and half-truths about this subject and so we https://testosteronerd.com/ will try to show with scientific papers already published that it is possible to increase testosterone with some foods.
Table of Contents
Not all fat is bad, so we should eat good fat, coming from foods like olive oil , fish (which has omega 3) and argan oil. In a paper published in 2013, a group of young men consumed a certain amount of olive oil for 3 weeks while another group consumed argan oil. The result showed a 19.9% increase in testosterone in men who consumed argan oil and a 17.4% increase in men who consumed olive oil. (1) In other work done with omega (fish oil) and CLA (conjugated linoleic acid), there was also an increase in testosterone production.
Caffeine intake also showed an increase in testosterone concentration. In one study, people were screened without caffeine, then given 200mg, 400mg or 800mg of caffeine. Participants did resistance exercise for one hour while the saliva measured the testosterone level every 15 minutes. The result was a 15% to 21% increase in testosterone concentration.
Pomegranate juice has also shown in studies its power to increase testosterone. The study measured testosterone in saliva for two weeks in men and women receiving pure pomegranate juice. There was an average increase of 24% in testosterone concentration, as well as improving mood and reducing anxiety and blood pressure. Another placebo group did not have an increase in testosterone.
Garlic can increase the production of testosterone in the testicles. A study of mice showed that after 45 days of ingesting garlic powder, there was a marked increase in testosterone concentration in the testicles of the animals.
Boron is a mineral that is present in vegetables, fruits, nuts and vegetables. The health benefits are several, but this work shows a beneficial effect on steroid hormones, such as testosterone. Boron is plentiful in a variety of common nuts such as peanuts.
6. Protein and whey protein
A study with men between the ages of 57 and 72 who received 15 grams of protein for a period showed that there was an increase in blood testosterone production, before and after exercise, compared with placebo.
This study compared people who ate more pepper to those who did not like pepper. Among 114 men, ages 18-44, it was observed that those who had more spicy food habits had a higher salivary.
8. Vitamin D
Obtained in food and sun exposure, vitamin D was analyzed in a study published in March 2017. Research has shown that vitamin D increases testosterone production, as well as improving metabolic syndrome and erectile function.
Minerals and metals may have positive and negative relationships to testosterone. A study has shown that some minerals are beneficial, such as magnesium, iron, zinc, molybdenum. Others are quite negative, according to results such as manganese, chromium, and cadmium.
1. Acai Bowl