Everything about Testosterone Boosters for ED Explained
Male bodies predominantly act as per the reactions of the male hormone called testosterone. But the levels of this hormone might actually go down with age and create some health issues. Let us understand what is this hormone and how can a man maintain a good level of it.
What is Testosterone & How it works?
Testosterone is a sex hormone that has a great impact on the following matters:
- sex drive
- bones and muscle health
- sperm production
- blood cell production
Low testosterone, also called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms/deciliter (ng/dL). Hypogonadism is very common. In fact, around 40% of men over 45 years old and 50% of men in their 80s are considered hypogonadal.
How is a low Testosterone level related to Erectile Dysfunction?
Testosterone replacement monotherapy can improve erectile function in men with mild symptoms of ED. But it does not help much in moderate to severe symptoms. In cases of men with lower testosterone levels, who are unresponsive to PDE5 inhibitors, normalization of testosterone levels is required to improve their responses to PDE5 inhibitors.
Although this medical condition of low testosterone, can be medically treated through testosterone replacement therapy; it can also be treated by having some naturally available food options which are rich in nutrients like vitamin D, protein, magnesium, and zinc, that act as major testosterone boosters.
Top 7 Testosterone Boosters for Erectile Dysfunction
#1 Fatty fish
Fatty fish like salmon and sardines are rich in nutrients that are important for hormonal health, such as vitamin D, zinc, and omega-3 fatty acids.
Although high-fat foods, especially fried foods, are primarily held responsible to decrease testosterone levels in some people, low-fat diets may also be detrimental to testosterone levels. However, researchers are of opinion that more high-quality studies are needed to fully understand this relationship.
Regardless, adding healthy sources of fat like fatty fish to your diet likely benefits overall health, including hormonal health. To add further, fatty fish are good sources of zinc, vitamin D, and protein; which are important for maintaining healthy testosterone levels. This is because lower levels of vitamin D tend to show lower testosterone levels in men. Vitamin D is essential for male reproductive health.
#2 Cocoa-rich products
Cocoa products like cocoa powder and cacao nibs are high in magnesium and flavonoid antioxidants, both of which are important for testosterone.
Flavonoids are plant compounds that have powerful antioxidant and anti-inflammatory effects on the body. It has been proven that flavonoids, including cocoa flavonoids like quercetin and apigenin, may help increase the production of testosterone from cells in the testicles called Leydig cells.
Cocoa powder, cacao nibs, or low-sugar dark chocolate, and similar products are great in this regard. But one thing to keep in mind is that while buying any such product, people should go for ones with no added sugar or only small amounts of added sugar.
Avocados provide healthy fat, which is important for hormonal health. Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels.
Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation.
Though some studies show that supplementing with high levels of boron may help boost testosterone in certain people, study results are mixed. More research is needed to fully understand how boron supplements impact testosterone.
While it’s not currently recommended to take boron supplements to increase testosterone, adding dietary sources of this mineral, like avocados, may help maintain healthy testosterone levels.
#4 Dark and leafy greens
Dark, leafy greens are excellent sources of micronutrients, including magnesium, a mineral that is crucial for maintaining decent testosterone levels, especially in cases of older men.
As per popular opinion, magnesium increases testosterone bioactivity in the body as it reduces oxidative stress. Oxidative stress is an imbalance between antioxidant defenses and free radicals in the body.
Oxidative stress and inflammation can reduce testosterone, so introducing nutrients that combat oxidative stress may help maintain healthy testosterone levels.
It has been observed that men aged 65 years or older who had higher levels of magnesium in their blood, had higher testosterone levels; as compared to those who had lower magnesium levels.
A low intake of leafy green vegetables is directly linked to lower testosterone levels. Therefore, eating more and more of magnesium-rich foods like spinach, kale, and collard greens, might be helpful in promoting healthy testosterone levels.
Egg yolks are rich in healthy fat, protein, and selenium, a mineral that acts as an antioxidant in the body.
There is an opinion that selenium may help enhance the production of testosterone by activating certain pathways and the expression of certain genes; also, testosterone levels are higher in those with optimal selenium levels in their blood.
However, we need more research, especially in humans, before we can draw conclusions about selenium’s effect on testosterone.
Eggs are highly nutritious, so adding them to your diet if they’re not already a part of it is a good idea unless you have an egg allergy. Whole eggs are of more helps as they are much more nutritious than plain egg whites since the yolks contain most of the micronutrients.
Zinc deficiency can cause hypogonadism. Shellfish like oysters and clams are excellent sources of zinc, selenium, and omega-3 fatty acids, all of which may support optimal testosterone levels.
High-dose zinc supplements appear to be effective in treating hypogonadism in some men.
Although, zinc supplements are not currently recommended as a universal treatment for hypogonadism; eating foods high in nutrients important for maintaining optimal testosterone levels like zinc, selenium, and omega-3 fats may support hormonal health.
#7 Fruits like those berries, cherries, and pomegranates
Berries, cherries, and pomegranates are high in flavonoid antioxidants, which are responsible for protecting the testosterone-producing cells from damage and also increasing testosterone production.
Some pomegranate juice supplementations might help to protect against induced oxidative stress, increase testosterone levels, and help protect Leydig cells, which protect testosterone from injury. However, sufficient research is yet awaited to confirm whether pomegranates or their juice can affect testosterone levels.
Pomegranates, berries, and cherries may protect against obesity-induced inflammation, which can lower testosterone levels. Therefore, consuming antioxidant-rich foods like these fruits may promote overall health, including hormonal health.
Apart from the above food habits people need to put in some other lifestyle changes as well like quitting smoking and alcohol, or any other substance abuse, along with following a healthy daily routine.
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