What is Testosterone?
Testosterone is a steroid hormone found in both men and women but men have more of it. In men, it is produced mainly in the testes (testicles) and it is responsible for sexual and reproductive development, and male characteristics such as bigger muscles, deeper voice, body and facial hair. The level of testosterone is crucial in the production of sperm, maintenance of sex drive or libido. A healthy level of testosterone helps to protect a person from joint problems such as joint pain as in osteoporosis.
Testosterone level may peak at about the age of 20; after that it slowly declines. A low level of testosterone may lead to low sex drive, low sperm counts which may cause infertility, and bone and muscle mass erection problem. The level of testosterone in a man affects the brain (mood), his level of energy, bone and muscle mass.
As a person ages, especially after the age of 30, testosterone levels gradually drop. Bodily symptoms include weaker muscles, lack of energy, erectile dysfunction, back and athletes, hair loss and poor hair growth and increase in body fat. Mental symptoms include increased levels of depression, difficulty in concentration and a drop in sexual urges. These often lead to a lack of confidence and low self-esteem.
How to Boost Up Your Testosterone Level?
Ironically, especially for those who are not overweight, eat more fat. Testosterone is derived from cholesterol, a type of fat or lipid found in the bloodstream which is needed for healthy cell productions. However, it is not the amount of fat you eat, but the type of fat. A study published in the "Journal of Applied Physiology" found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels. Such oils include olive oil, peanut oil, sesame oil, sunflower, canola oil and coconut oil.
Exercise help to boost your testosterone levels. Obese people tend to have a lower testosterone level. If you have trouble reducing your obesity, you may want to consider to having a diet supplement to help reduce your cravings for food. Do exercises that involve multi-joint movements. Weight training stimulates muscle growth by tearing down muscle tissue, requiring your body to repair it. The more muscle mass you stimulate, the more testosterone you will produce. For a steroid routine, eat more protein. However, it is also important not to overstress yourself with exercises. An over-stressed body and mind can have an adverse effect on your testosterone production.
Zinc and vitamin D helps to boost testosterone production. In one study, researchers found that low testosterone was tied to vitamin D deficiency in European men. Vitamin D also helps in the absorption of calcium which is crucial for bone health. One study had shown that men who receive 30 milligrams of zinc per day showed increased levels of free testosterone in their bodies. Erectile dysfunction or a low sex drive is often associated with zinc deficiency. Vitamin B6 and magnesium helps in zinc absorption. Testosterone-boosting foods include oysters, tuna, salmon, garlic, broccoli, egg yolks, olives and olive oil, coconuts and coconut oil, and avocado.
Herbs that help to boost testosterone level include fenugreek and ginseng. Reduce your intake of alcohol as too much alcohol can promote inflammation and testosterone degradation. Also, get enough sleep. Adequate sleep helps the body to recover from mental and body fatigue, helping you to remain more alert for a longer period.
Supplements are a convenient and effective way to help increase testosterone levels. They are mostly a combination of substances, minerals, vitamins and herbs known to be effective testosterone boosters such as D Aspartic Acid, Tribulus terrestis, zinc, vitamin D, vitamin B, fenugreek and ginseng.
Do women need to boost testosterone levels?
Women have less testosterones than men. In females, half of the testosterone is produced by the ovaries and adrenal glands. Testosterone is also important to women's steroid. Birth control pills might cause a drop in libido. As in men, testosterone levels in women drop as they age, even before menopause, leading to decreased energy levels and lower sex drive. While the benefits of testosterone boosters for women are still controversial, women athletes have been known to take testosterone boosters for muscle building.
However, caution is advised due to possible side effects as women do not require the same amount of testosterone boosters as men. Pregnant women are advised not to take testosterone supplements or boosters as it may affect the foetus.
For further reading:
4 Key Tips To Boost Your Testosterone Levels
Testosterone for Muscle Growth in Women
How Can One Increase Their Testosterone Levels?
Low Testosterone and Muscle Mass
What is Low Testosterone (Hypogonadism)
Zinc status and serum testosterone levels of healthy adults.
Association of hypogonadism with vitamin D status: the European Male Ageing Study.
Breaking The Myth – Increasing Testosterone In Females = Muscle Accretion And Strength Gains.
Testosterone for Women