Testosterone is a very important sex hormone in men as it helps to regulate fertility, fat distribution, muscle mass, and a whole lot of other bodily functions.
Testosterone is found in more significant amounts in men than women. In men, testosterone is responsible for regulating several sexual functions along with the production of sperm.
As men start going through the aging process, they are bound to experience a gradual decline in their testosterone levels, which would trigger a series of symptoms including low sperm count, fatigue, decreased bone mass, lowered sex drive, and hair loss.
Inadequate testosterone levels can also make a man infertile. This is why it is recommended that men try to keep their testosterone levels optimal.
There are a lot of symptoms that a man could experience due to low testosterone levels and they include:
Mood Changes
As men age and their testosterone levels drop, they would start noticing frequent mood swings. This is because testosterone levels affect mood and mental capacity.
Men with low testosterone levels have been found to suffer depression, sadness, and irritability.
Decreased Bone Mass
Men who have low testosterone levels have been found to suffer from osteoporosis, a condition that is most common in women. This is a condition where men experience thinning of bone mass.
Testosterone plays an integral part in strengthening bones, which is why men with low testosterone levels are more likely to have bone fractures.
Low Sex Drive
Testosterone is often called the male sex hormone as it stimulates a lot of sexual functions in a man’s body. It plays a crucial role in the sexual urge of a man.
So as the testosterone levels of a man drop, he is likely to experience a decrease in sex drive.
Hair Loss
In addition to all the fantastic bodily functions that testosterone influences, it also aids in hair production. Men who have low testosterone have been found to experience loss of facial and body hair.
Memory Problems
As men get older, they will notice a decline in testosterone levels as well as cognitive functions. Research has shown lower testosterone levels could impact your memory.
Men with low testosterone levels were given testosterone supplements, and they noticed a significant increase in testosterone levels.
There are a number of ways a man could boost his testosterone levels, and these include regular intake of some vitamins. Research has shown that vitamins A, B, C, D, and E can help raise testosterone levels. Vitamin D has been found to have the best effect on testosterone levels.
Vitamin D
Vitamin D is known as a fat-soluble vitamin produced by the body when you are exposed to sunlight. When it is in active form, it is found to function as a steroid hormone.
But in recent times, a lot of people suffer from vitamin D deficiency because they don’t get enough exposure to sunlight. A study showed that vitamin D deficiency is linked to low testosterone levels.
Research has shown that increasing the amount of vitamin D you have is a proven way to boost your testosterone levels and also improve sperm quality. If you want to get more vitamin D, you can either increase your exposure to sunlight, take about 3000 IU of vitamin D3 daily, or eat foods rich in vitamin D.
The following foods are rich in vitamin D:
Cod Liver Oil
Cod liver oil is a common supplement that comes with several health benefits. If you are not a fan of fish, consuming cod liver oil is an ideal way of getting the nutrients that you might have missed out on.
It is also very rich in vitamin D as one teaspoon provides you with about 448 IU. It is also used to prevent deficiency in children.
Cod liver oil also has high amounts of vitamin A, which can also boost testosterone levels. But it is important to note that high amounts of vitamin A can be detrimental. So ensure that you don’t consume too much cod liver oil.
Salmon
Salmon is a common fish that is rich in fats and vitamin D. According to research, in every 100g of farmed Atlantic salmon, you can get up to 526 IU of vitamin D.
There is a clear difference in the vitamin D content in wild or farmed salmon. Typically, a wild salmon can contain up to 988 IU of vitamin D per 100g.
Herring and Sardines
Herring is a type of fish that is loved by a lot of people. It is served in different ways, including smoked, raw, pickled, or canned. It is also a great source of vitamin D. A fresh herring can provide you with up to 216 IU of vitamin D per 100g.
If you don’t like fresh fish, you can opt for pickled herring, which provides you with about 112 IU of vitamin D per 100g. It would be best if you did not consume too much pickled herring as it has high sodium.
You can also opt for canned sardines, as they are also rich in vitamin D. A can of sardines has up to 177 IU of vitamin D. Fatty fishes like mackerel and halibut are also good sources of vitamin D.
Egg Yolks
If you don’t like fish, you would be happy to know that that is not the only source of vitamin D. You can get a significant amount of vitamin D by consuming whole eggs.
It is a well-known fact that the white of an egg contains a lot of protein. But, the yolk is rich in certain fats, vitamins, and minerals. Eating a standard egg yolk can give you about 37 IU of vitamin D.
The level of vitamin D in egg yolk is dependent on sun exposure and how much vitamin D content is in the chicken feed. You can get up to 6000 IU of vitamin D from egg yolk gotten from vitamin D enriched chicken feed.
There are also other supplements that help to boost testosterone. Some of these supplements include:
Fenugreek
This is a well-known herb-based testosterone booster. It has been found to decrease the enzymes that convert testosterone to estrogen actively.
A study showed that men who were given 500mg of fenugreek daily experienced an increase in their testosterone levels. They also noticed an increase in strength and decrease in body fat.
Another study showed that men who were given 600mg of fenugreek daily for six weeks saw improvements like improved sexual performance, increased sex drive, improved health, and better energy levels.
Zinc
Zinc is identified as an aphrodisiac and is responsible for influencing over 100 chemical processes in the body. It has also been found to be the mineral with the most positive impact on testosterone levels in men.
A study showed that regular intake of foods rich in zinc increased testosterone levels in men who have zinc deficiency.
Research has also shown that zinc has more benefits for men who have low testosterone levels, which includes improved sperm quality, sperm count, and increased testosterone levels. Zinc intake is also vital if you are finding it difficult to recover from high-intensity training.
The following foods are rich in zinc:
Meat
Meat is an exceptional source of zinc, especially red meat. You can also find significant amounts of zinc in other types of meat like lamb, pork, and beef.
Studies have shown that a 100g serving of raw beef has about 4.8mg of zinc, which is almost half of the daily value. This serving also contains 20g of protein, 10g of fat, and 176 calories.
It is also rich in essential nutrients like creatine, iron, and B vitamins. Also, note that you should keep your intake of red or processed meats moderate as heavy intake could make you more susceptible to heart disease.
Nuts
Nuts are also an excellent source of zinc. Consuming nuts like cashews, peanuts, almonds, and pine nuts could increase the amount of zinc in your body, which will result in an increase in testosterone levels.
There are also some other healthy nutrients in nuts like fiber and healthy fats. Cashews, especially, are very rich in zinc as 28g contains about 15% of the daily value.
Nuts are a healthy snack and have been seen to reduce the risks of heart disease, diabetes, and cancer.
Dairy
Dairy products like milk and cheese are rich in multiple nutrients, including zinc. Milk and cheese are the two best diary sources of zinc, as they contain zinc that can be easily absorbed by the body.
100g of cheddar cheese has around 28% of the daily value of zinc, while a cup of full-fat milk has about 9% of the daily value.
Conclusion
Testosterone plays a crucial role in making men who they are. Men should pay enough attention to their testosterone levels as having low levels could be detrimental.
In addition to taking foods rich in the above vitamins and minerals, you should also follow a workout plan and get enough rest.
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