What foods should I eat to supplement androgens? 10 natural foods to help you improve male vitality
In recent years, men's health problems have attracted much attention, especially problems such as fatigue, muscle loss and sexual degradation caused by decreased androgen levels. Supplementing androgens through dietary adjustments has become a hot topic. The following is a list of natural foods that have been hotly discussed on the entire network in the past 10 days. Combining scientific basis and practical suggestions can help you naturally improve your testosterone levels.
1. The importance and declining signals of androgens
Androgen (testosterone) is a key hormone for men's health and vitality, and it decreases at a rate of 1%-2% every year after the age of 30. Beware of the following symptoms:
- Reduced muscle mass and increased body fat
- Decreased sexual desire, erectile dysfunction
- Emotional fluctuations, memory loss
- Continuous fatigue and poor sleep quality
2. Top 10 natural foods that supplement androgens
| Food name | Core nutrients | Mechanism of action | Daily recommended quantity |
|---|---|---|---|
| Raw oysters | Zinc (71mg per 100g) | Directly stimulate testosterone synthase activity | 2-3 pieces/day |
| avocado | Monounsaturated fatty acids | Lower sex hormone binding globulin (SHBG) | Half a day |
| Brazil nuts | Selenium (each containing 68-91mcg) | Antioxidant protection of testicular interstitial cells | 2-3 pills/day |
| Pomegranate | ellagic acid | Increase serum testosterone by 16%-30% | 200ml juice/day |
| yolk | Vitamin D (41IU each) | Regulate hypothalamus-pituitary-godal axis | 2 per day |
| salmon | Omega-3 (2.3g per 100g) | Reduce inflammation to inhibit testosterone | 150g/time, 3 times a week |
| Ginger | Gingerene phenol | Increase LH hormone secretion by 17% | 5g fresh ginger/day |
| spinach | Magnesium (79mg per 100g) | Reduce cortisol inhibition on testosterone | 200g/day |
| Dark Chocolate | Cocoa alkali (content over 70%) | Inhibit aromatase and reduce testosterone conversion | 20g/day |
| garlic | Allicin | Reduce cortisol levels by 22% | 3-4 petals/day |
3. 5 types of foods to avoid
Latest research has found that these foods can significantly lower testosterone levels:
1.Refined sugar: Single intake of 75g sugar can reduce testosterone by 25% for 2 hours
2.Soy products: Soy isoflavones have estrogenic effects
3.Alcohol: Inhibit the secretion of GnRH of hypothalamus
4.Trans fat: Increase production of inflammatory factor IL-6
5.Processed food: Contains endocrine interference substances such as plasticizers
4. 3 diet combinations that enhance effects
1.Zinc + Vitamin B6 combination: Oysters + bananas to promote LH hormone secretion
2.Healthy fat + antioxidant combination: Avocado + blueberries to improve testosterone utilization rate
3.Post-exercise supplement combination: whey protein + almonds, optimize the anabolic window
5. Things to note
- Replenishment for more than 3 months can be detected significantly
- It is recommended to match strength training (compound movements such as squats and deadlifts)
- Men over 40 years old are advised to test free testosterone levels first
- People with abnormal thyroid function need to adjust their diet carefully
By scientifically selecting food, combining regular exercise and adequate sleep, most men can naturally improve testosterone levels within 3-6 months. Remember that the effect of a single food is limited and requires a long-term adherence to a comprehensive conditioning plan.
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