LinkedIn
Pinterest

Men… Losing Strength? This Hormone Can Help

May 5, 2017
Lyndall McAlpine

Yes, we’re talking testosterone, that muscle-building hormone (low testosterone levels in menopausal women are also associated with low libido).  But I’m not suggesting that you take any anabolic steroid hormones or anything like that.

Here’s two solid tips on how you can boost your testosterone levels naturally.

Tip #1: Get enough zinc

Zinc is an essential mineral that helps with a number of processes in your body (it helps over 300 enzymes).  Zinc helps your immune system, helps to produce critical proteins and DNA, and also helps with wound healing.  Enough zinc is necessary to maintain healthy skin and for optimal ability to taste and smell.

Zinc is an antioxidant and can be supplemented to support optimal levels of testosterone because it helps the enzymes that converts cholesterol into testosterone.

Zinc is found mostly in red meat, poultry, egg yolks, and shellfish.  Some plants can also provide zinc such as beans and nuts.  The best dietary source is oysters. The daily recommended dose of zinc for men is 11 mg/day (for women it’s 8 mg/day).  Low zinc levels are rare but tend to occur in vegetarians/vegans, athletes, and people who sweat a lot (zinc is lost in sweat).  And low zinc levels have been linked to low testosterone levels.

Of course if you don’t get enough zinc in your diet you can always supplement.  Before you do, however, consider a few things:

  • It is possible to get too much zinc so unless your doctor tells you never take more than 40 mg/day.  For many people just 5-10 mg/day is enough to prevent deficiency.
  • Zinc supplements can also interact with certain medications so be sure to check with your doctor or pharmacist to find out if zinc supplements are safe for you.
  • Zinc supplements are best taken 2-hours away from any medications (if it’s safe to use it at all while taking those medications) and should be taken with food.
Tip #2: Get enough vitamin D

Vitamin D, the “sunshine vitamin” is actually the most common nutrient that most people simply don’t get enough of.  Not only is it not very abundant in foods but with our slip, slop, slap protocol and winter hibernation we are not getting enough sunlight to produce adequate levels year round. Vitamin D is known to help us absorb calcium from our foods and is also necessary for our immune system, nervous system, and muscular system.

As with zinc if you’re deficient in this nutrient you may experience increased testosterone levels after supplementing. Vitamin D deficiency is most commonly associated with bone conditions such as rickets in children and osteomalacia in adults.

It is a fat-soluble vitamin and is found in fatty fish, organ meats, and egg yolks.  Unfortunately it isn’t abundant in most other un-fortified foods. The bottom line with vitamin D is that you may need to supplement.  Of course if you’re always outside in the sun or eat fatty fish every day you may be the exception.  You can always ask your doctor to check your blood levels to be sure because vitamin D is another one of those nutrients where more is not always better.

Here are a few tips to supplement with vitamin D safely and effectively:

  • Read your labels and don’t overdo it.  Never supplement with more than 4,000IU/day unless supervised by your doctor.
  • As with zinc (and most other supplements) you should check with your doctor or pharmacist if you’re taking any medications.
  • Take your vitamin D with some fat to help your body absorb this vitamin.  It is often recommended that you take it with the largest meal of the day.
  • Note that vitamin D is also found in cod liver oil, and multivitamins, so you may not need to take it separately (read your labels).

Tip #3 ..Garlic also helps boost testosterone levels because it contains allicin, which promotes testosterone production.

Summary:

If you aren’t getting enough zinc and/or vitamin D every day your testosterone levels may be a bit low but don’t overdo these two essential nutrients.

Here’s a yummy recipe to boost your vitamin D and zinc:

Honey Sesame Salmon

These are exceptional quality Nutritional Supplements

Usana’s Progluamune is a great immune boosting supplement including reiki and shiitake mushrooms and zinc

Usana Vit D info

 

Would like to receive fortnightly recipes & tips like these straight to your inbox? Subscribe >>HERE<<

Can I help you in some way?


 

FREE 5 Day Quit Sugar Support Program to help you get started on a healthier you

 

 

My 10 Day Cleanse is a great way to nourish your body, rejuvenate your gut, liver, reset your blood sugar & hormones, kick start your weight loss. With yummy, healthy, gut nourishing foods and a supplement package  which includes, probiotics to replenish your good bacteria, fibre (absorbs toxins, feeds your good gut bacteria) along with high quality anti oxidants, multi minerals, herbs & phytonutrients to enhance the detox process & support your body.

 

 

Get your bodies ready to create your super baby. Includes 10 Day Cleanse and continued support specific to optimal preconception health for mum and dad to be

 

 

If you are having trouble losing or maintaining weight I have a FREE, Private Facebook Weight Loss Support Group 

 

 

For more FREE Overall Holistic Health info my Fiorente Health Facebook Page, lots of quick health tips and recipes and motivational quotes

 

If you would like to catch up in person you can make an appointment for a FREE initial consult

 

 

 

I’m looking forward to getting to know each other better

References:

Recent Comments

LinkedIn
Pinterest
Copyright © 2018 Fiorente Health | All Rights Reserved