2 minerals increasing the testosterone level
Most athletes forget about the two key minerals that support the production of testosterone. If your diet is low in zinc and magnesium, the natural testosterone levels will be low. Below we explain why this is happening and how to fix it.
Numerous studies have shown that magnesium is associated with the total testosterone level in the blood. Unfortunately, magnesium deficiencies are common because people do not usually supply it to the body in sufficient quantities from the diet. This micronutrient increases the bioavailability of testosterone. During the natural aging process or as a consequence of low protein content in the diet, hormone binding hormone (SHBG – Sex Hormone Binding Globuline) increases. These proteins also bind to testosterone making it inaccessible to the body. However, some studies have shown that testosterone “preferred” to bind to magnesium and not to SHGB, thus maintaining the level of free testosterone, and thus its anabolic effect.
Other studies on 30 men aged 18-22 (both those with static and active lifestyles) who received 10 mg / kg body weight magnesium for four weeks showed increased levels of free and total testosterone. Interestingly, intensely training people had an even greater increase in testosterone levels combined with magnesium supplementation.
Suggested magnesium intake
You can exactly take the value used in the above experiment, i.e. 10 mg of magnesium per 1 kg of body weight, so a person weighing 100 kg should take 1 gram per day. That’s a lot. You can also take more reasonable doses. The suggested daily intake is around 420 mg per day for an adult, so in order to increase testosterone production, just deliver 750 mg a day for several weeks and see the results.
Sources of magnesium
Vegetables (spinach, broccoli, kale, green cabbage), fish (halibut, salmon, mackerel, tuna, pollock), nuts (cashew, ground, almonds, brazil), seeds (pumpkin seeds, sunflower seeds, linseed), legumes (beans, broad beans), avocados, bananas, raisins.
Low testosterone levels are often associated with zinc deficiency. Numerous studies have shown that the addition of zinc to the diet increases the level of luteinizing hormone (pituitary hormone), which stimulates the production of testosterone. It has also been proven that zinc is a potent aromatase inhibitor that can block the conversion of testosterone to estrogen. The daily requirement for zinc is estimated at 30 mg.
Crustaceans (oysters, crabs, lobsters, shrimps), beef, pork, chicken, milk products (cheese, yogurt, milk, cheddar cheese, mozzarella), legumes (baked beans, beans, chickpeas, white beans), porridge, nuts (cashew, almonds, pistachios, Italian), seeds (chia, linseed), pumpkin, squash.Posted on: November 22, 2018