Foods to increase your testosterone

If you want to keep your testosterone in order, this is what you have to eat. Ladies, it’s also for you.

In men, having healthy levels of the hormone testosterone means having less fat, more muscle, stronger bones, better sex, better cognitive skills and in general, a desire to live. The lack of testosterone makes your quality of life worse in all those aspects. Although it surprises you, in women it also happens. Although testosterone is present in a much smaller amount in the female body, this hormone is necessary for everyone Nootropics.

However, testosterone is not easy to preserve. These are some of your natural enemies:

  • Diets that severely restrict calories
  • Tobacco smoke, whether as an active or passive smoker
  • The alcohol
  • Environmental pollution, especially of heavy metals

Surely exercise is the most effective way to force your body to maintain high levels of testosterone, but if you do not have the ingredients to make it, you will be at an even greater risk. Diet is the first solution for low testosterone, and these are the foods that will help you:


Several studies have found that the usual consumption of garlic is horrible for your social life, but a gift for your testosterone, thanks to a compound called diallyl disulfide. Garlic also lowers the levels of cortisol, the stress hormone and another enemy of testosterone. If you want people to talk to you, you can take garlic powder in tablets.

Zinc + magnesium = ZMA

The ZMA is one of the best known supplements in the world of sports, and is a combination of zinc, magnesium and vitamin B6, which facilitates the absorption of the two minerals. The problem with zinc and magnesium is that many people do not get enough from their diet, and both are essential for the functioning of your body. In particular, they are basic ingredients to maintain your testosterone.

Magnesium preserves testosterone levels, preventing it from being deactivated by sex hormone binding globulin (SHBG). For its part, zinc increases the levels of luteinizing hormone, which in turn increases the production of testosterone, and on the other hand is an inhibitor of aromatase, the enzyme that causes us to lose testosterone transforming it into estrogen.

If you want to get more magnesium from your diet, you will have to eat more dark green leafy vegetables, such as spinach, broccoli , kale or Swiss chard, more blue fish, nuts and seeds. Zinc will be found in seafood, especially bivalves such as mussels, clams, cockles and oysters. Dairy, pulses, chicken and pork, in addition to nuts and seeds, are good sources of zinc.

Vitamin K

This is the least known and most forgotten vitamin in the diet, and it is easy for you to miss it. Among other things, vitamin K is essential for the synthesis of testosterone in your body. Vitamin K accumulates in your body, and you will do well to keep the reservoir full. Besides finding it as a supplement, you can make sure that it is present in your diet by eating eggs with your yolk, cheese, liver, kidneys and other animal organs  (pâté de foie gras, for example), fish roe and fermented foods like sauerkraut, kimchi or miso.

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