Maintaining your testosterone levels high is extremely important for maintaining a healthy body. People with high testosterone levels tend to have increased muscle mass, lower presence of body fat, and better bone structure.
Additionally, increasing the testosterone levels is beneficial for your libido and your mental abilities, not to mention that it improves your sporting performances.
Although our bodies are generally equipped to maintain normal testosterone levels, we constantly expose our bodies to different factors that inhibit its production. These testosterone killers are found almost everywhere. In your diet, in your lifestyle choices, and even in the air you breathe.
For example, low calorie diets used for reducing your bodyweight are one certain way to hinder the testosterone production. Also, reducing your fats intake can have negative impact on your t-levels.
Both direct and indirect inhaling of tobacco smoke can also reduce your t-levels. According to the studies, cigarette smoke contains cadmium, which is extremely harmful for our testosterone production.
Alcohol is another testosterone killer that comes with your lifestyle choices. When we introduce alcohol in our body, it breaks it down into acetaldehyde. This organic compound affects the interstitial cells responsible for testosterone production.
Different environmental pollutants produced in industrial processes that involve metal welding and release of lead or copper smoke also affect the testosterone production.
Testosterone Boosting Ingredients
Luckily there are several ways for increasing your testosterone levels. One of them is by altering your diet to include the four testosterone boosting ingredients.
The positive effect of magnesium on the utilization of testosterone in our body has been proven by many studies. Regrettably, magnesium deficiency is very common, since this mineral is not widely available in dietary sources.
The benefits of magnesium is in facilitating the exploitation of available testosterone in our bodies. As we grow older, or during a low protein diet, the concentration of s*x hormone binding globulin our bodies increases. The SHBG tends to bind with testosterone, and as a result our bodies cannot exploit its benefits.
However, according to one study the SHBG seems to prefer binding to magnesium. As a result, the testosterone remains free for exploitation.
This conclusion is based on a study that included 30 males that received 10 mg of magnesium per each kilo of bodyweight. After four weeks, they showed significant increase in testosterone counts.
Moreover, the spike of testosterone levels was even higher in those individuals that took both magnesium supplementation and performed intensive exercises.
Recommended dose: If you follow the example of the above mentioned study, you should be taking 10 mg of magnesium per each kilo of bodyweight. However, that is far from necessary and ill-advisable. The recommended daily allowance of magnesium is about 420 mg for adult man. If you want to try the testosterone boosting effect of magnesium we recommend taking 750 mg daily in the course of few weeks.
Magnesium can also be found in different foods, like fish and legumes. Dark green vegetables that include kale, spinach, broccoli, etc. are also good source of magnesium. This mineral can also be found in some nuts (brazil nuts, almonds, cashews) and flaxseeds, pumpkin and sunflower seeds. Other dietary sources of magnesium are avocados, bananas, raisins…
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