How to increase testosterone naturally?

Testosterone is important to getting the most out of your workouts. It is the most important anabolic hormone in the body. The more of it you have, the better you will be at gaining muscle mass and burning body fat. Forget the various and overpriced supplements that are "supposed" to increase testosterone levels, including Tribulus, because they don't work and instead look at how to help yourself naturally and effectively through our diet. Although women produce less testosterone than men, boosting testosterone levels naturally can be beneficial for both men and women.

1. Seafood

Shrimp and other seafood is a way to increase vitamin D levels, which is strongly linked to high TST. Researchers at the Harvard School of Public Health in Boston found that men with higher vitamin D levels also had higher testosterone levels.These findings may also help explain why a study by "Medicine and Science in Sports and Exercise" reported that men and women with higher blood levels of vitamin D tend to have stronger upper and lower bodies, including muscle strength. Unfortunately, many people have inadequate vitamin D levels especially during the winter season, which can cause testosterone levels to drop.

• Sources of vitamin D: cod liver oil, herring, salmon, sardines, mackerel, eggs

2. Pumpkin seeds

They are a good source of zinc , a mineral that plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production. It's no big surprise that studies published in "Nutrition" found that men with inadequate zinc intake had lower testosterone concentrations. Include pumpkin seeds in your diet, you can add them to oatmeal, yogurt, salads and even your protein shakes.

• Zinc sources: oysters, crab, turkey, chicken, beef, wheat germ, sesame seeds, cashews, lentils

Zinc Chelate Bisglycinate by Gymsupps boosts immunity, skin and digestion in one capsule.

3. Coconut

Coconut not only helps you enjoy your diet more and feel like you're on a tropical vacation :) , but it can also keep your TST at a healthy level. This is because it is a source of saturated fats that play a role in testosterone production. In a study published in "The Journal of Clinical Endocrinology and Metabolism," they found that healthy men who switched from their regular high-fat intake (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) saw a significant drop in their testosterone levels.
- Get up to 10 percent of your calories from saturated fat to help keep your testosterone levels at their peak.

• Source of saturated fat: butter, full-fat dairy, beef steak, lamb, palm oil

4. Oat and wheat flakes

Who would have thought that wheat bran could help raise your TST level? It's because of its high magnesium content. A study conducted by researchers in Turkey found that individuals with higher magnesium intake had increased TST levels. It's worth noting that magnesium is more effective at boosting testosterone when combined with strength training. Magnesium is required for hundreds of biochemical reactions in the body, and testosterone production is one of them.

• Magnesium Source: Cocoa powder, almonds, whole grains, oatmeal, sunflower seeds, peanut butter , beans

5. Ricotta cheese, peanuts, peanut butter, peanut butter, peanut butter, egg whites

It is one of the best sources of whey protein from dairy products, so it is suitable for fitness-minded guys and gals. A recent study of white coats at the University of Connecticut found that subjects who properly supplemented with whey protein experienced lower levels of the stress hormone cortisol during recovery and exercise. Whey is a milk protein that is particularly rich in branched-chain amino acids, which help blunt the cortisol response during periods of intense training. This is important because cortisol can inhibit the production of the sex hormone, which is testosterone. Thus, cortisol can also promote the storage of body fat.

• Source of whey: protein powder, milk, yogurt, kefir

6. Strawberries

These berries are a major source of vitamin C. This is good news for your fitness gains, as higher intakes of this powerful antioxidant are associated with lower cortisol levels in response to hard workouts. Cortisol is a catabolic hormone from the adrenal glands and is produced in response to stressful situations, including intense exercise. Unfortunately, cortisol competes with testosterone, so high levels can displace testosterone, reducing its anabolic benefits.

• Source of vitamin C: Kiwi, oranges, grapefruit, pineapple, red peppers, kale, tomatoes, broccoli

Conclusion:

It is clear from the article that for good TST production we need vitamin D and C, minerals Zinc and Magnesium, Whey and saturated fats. Food is only an example and it is up to the discretion whether to include supplementation in this case, because the situation on our market in terms of fruits and vegetables in particular, including seafood, is miserable ;)