By Sue Bedford (MSc Nutritional Therapy)
Low testosterone levels in males can result from a variety of circumstances, including ageing. According to recent studies, testosterone levels in younger men are declining relative to earlier generations. Stress (stress hormones compete with testosterone synthesis), a shortage of nutrients, a problem with nutrient absorption, anxiety, hormone disruptors from environmental contaminants, hormones in water, and plastics are just a few of the possible causes.
An excellent place to start when attempting to assist the body in obtaining the nutrients it requires and to support good gut health is by eating a nutritious, balanced whole food diet that is high in vegetables, fruit, and prebiotic foods. Many people may find it beneficial to take a high-quality probiotic supplement in addition to managing their stress and getting enough restful sleep.
Here are 5 top nutrients and foods to help support testosterone levels:
- Zinc- Good sources of zinc are dairy products, eggs, poultry, red meat, chickpeas, legumes, brazil nuts, seeds, crab, lobster, oysters, mushrooms.
- B complex vitamins – great sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast.
- Magnesium – spinach, avocados, almonds, bananas, dark chocolate, lentils, kale, brown rice.
- Vitamin D- egg yolk, red meat, oily fish such as sardines, mackerel, salmon and herring, tuna, liver, mushrooms
- Lean protein – prawns, white fish, turkey chicken , cottage cheese, nuts, seeds, pulses, lean beef (go for organic/grass fed if possible)
And one to remove from your diet:
- Processed foods