How to Boost Testosterone

Testosterone has long been considered the holy grail of hormones and strong life, and more recently it has become more mainstream and widespread acceptable to seek higher testosterone levels.  Often thought of as the "male hormone", testosterone is present in, and important for women too.  Several studies show a decrease in around 1% of testosterone production each year for males over 30.  There are ways to help your testosterone profile with consumption of a few common nutrients and certain foods:

Zinc deficiencies are very common and often overlooked or not detected for years in people.  Zinc has been shown in several studies to increase LH (luteininzing hormone), the pituitary gland hormone that signals test production, as well as blocking the conversion of testosterone to estrogen.


Same thing, lots of magnesium deficiencies go unnoticed.  Magnesium is linked to testosterone levels, both free and total.  It increases strength from more than just the mechanism of increased testosterone, but also from ribosomal protein synthesis.  Word association with magnesium: rest & recovery.

Garlic (diallyl sulfide)

Garlic, among many other health benefits, has been shown to increase serum testosterone levels.  Years ago a study was done concluding an increase in testosterone, via the organic sulfur compound, diallyl sulfide, that is found in garlic.  By increasing again the luteininzing hormone which in turn coaxes the testes to produce more testosterone.  

Vitamin K2
This one needs to be studied a lot further, but the leading results and research are very promising.  In short, The main function of Vitamin K is to activate the calcium-binding properties of proteins. Vitamin K1 is mostly involved in blood clotting, while Vitamin K2 helps regulate where calcium ends up in the body.  With this, K2 activates protein kinase, thus increasing testosterone production.  Let it be noted, the roles of Vitamin K1 and K2 are quite different and shouldn't be confused, in fact many believe they should be separately classified altogether.

Eat more...
bananas (magnesium)
avocados (magnesium)
egg yolks (Vitamin K2)
chicken liver & other organs (Vitamin K2)
fermented foods-kimchi, miso, natto, etc (Vitiman K2)  
garlic (diallyl sulfide)
oysters (zinc)
spinach (magnesium, zinc)
dark chocolate (magnesium, zinc) 
nuts and seeds-pumpkin, squash (magnesium, zinc)

Supplement with...
Zinc 40mg day
Magnesium 500mg day
Garlic 500-900mg day
Vitamin K2 100mcg 

Eat dark green, leafy vegetables with lean proteins, including organ meats, shellfish and eggs.  Fresh fruits, especially bananas and avocados, nuts and seeds, and garlic!  Supplement with K2 and a zinc/magnesium supplement like ZMA  

Noted Resources:  U.S. Agricultural Research Service Nutrition Data Releases 20,21,25,26,27.  photo credit "Predator" 1987 20th Century Fox 

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