Men… Losing Strength? This Hormone Can Help

Men… Losing Strength? This Hormone Can Help
May 9, 2017

Yes, we’re talking testosterone.  That muscle-building hormone.  But I’m not going to recommend that you take any anabolic steroid hormones or anything like that.

I am going to give you two solid tips on how you can boost your testosterone levels naturally with two natural supplements.

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.

Good sources of zinc include egg yolks, and shellfish but also plants can provide zinc such as beans and nuts.  The best dietary source of zinc are 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 athletes, vegans 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 can’t get enough zinc in your diet you can always supplement.  Before you do, however, consider a few things:

  • It is possible and common 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 we in North America just simply don’t get enough of.  Not only is it not very abundant in foods but most places far from the equator don’t get enough sunlight to produce adequate levels year round.

Hello winter; goodbye sunshine vitamin.

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 sunshine, mushrooms, fortified almond milk, fatty fish and egg yolks.

The bottom line with vitamin D is that you may need to supplement.  Of course if you’re always outside in the sun 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).

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.

 

Recipe (vitamin D and zinc): Honey Sesame Salmon

Serves 4

2-3 lbs salmon fillets
¼ cup Bragg’s coconut aminos or organic tamari
¼ cup sesame oil
1 lemon, juiced
2 tablespoons raw honey or coconut nectar
1” of ginger, shredded or 1 teaspoon ginger powder
1 tablespoon coconut oil
2 tablespoons diced green onions or chives
2 tablespoons sesame seeds

Mix tamari/aminos, sesame oil, lemon juice, honey/coconut nectar and ginger together to make a marinade.

Place salmon in a glass dish and cover with marinade.  Let sit for a few hours or overnight.

Heat a large cast iron frying pan over medium heat and add coconut oil.

Place salmon in pan skin side down and cook for 2-3 minutes.

Pour marinade into the pan, lower the heat and cook for 3-5 more minutes or until salmon flakes easily with a fork.

Sprinkle with diced green onions/chives and sesame seeds.

Serve alongside a large green salad with raw mushrooms and enjoy!

Tip:  Opt for wild salmon which can contain up to 4 times the amount of vitamin D as farmed salmon.  

 

References:

How can I increase testosterone naturally?

Health Canada – Reference Values for Elements

Yes, We Do Have Nutrient Deficiencies!

Zinc – Fact Sheet for Consumers

Health Canada – Zinc

Zinc

Vitamin D – Fact Sheet for Consumers

Health Canada – Monograph: Vitamin D

Vitamin D

8 Proven Ways to Increase Testosterone Levels Naturally

USDA – Nutrient report: Fish, salmon, sockeye, canned, drained solids

9 Healthy Foods That Are High in Vitamin D

 

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Posted in Health/Fitness, Recipes by Mari Pizarro