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Couple cook healthy food for high sex hormone levels

The key nutrients for healthy sex hormone levels: your essential guide

6 min read

|

27 Nov 2023

Grab your cheat sheet

  1. What are the main male sex hormones?
  2. How does nutrition impact your hormone balance?
  3. The essential nutrients for hormonal health
  4. How to boost your hormonal health naturally
  5. Hormone balance: final thoughts

It's no big secret: male sex hormones are important for reproduction. The thing you might not know is that sex hormones are also responsible for helping to regulate energy levels, mood, bone health, muscle mass, and libido.

Basically, having healthy hormone levels comes with a treasure trove of male health benefits. On the flip side, if your sex hormone levels are in short supply, you could run into a long list of issues.

The good news is—there are nutrients out there that can help you keep your sex hormone levels in the green—and we're going to tell you all about them right now.

Let's get stuck in.

What are the main male sex hormones?

First off, these male-specific are responsible for your overall sexual function. In addition to looking after your sperm quality and keeping your sex drive healthy, male hormones are essential to maintaining your masculinity. So, it's safe to say that they're pretty important.

There are two main male sex hormones (also known as androgens) that you should know about.

Let's take a quick look.

Dihydrotestosterone (DHT)

DHT comes from testosterone (we'll talk a bit more about that in a bit), and it plays an important role in the development of your male characteristics, especially when it comes to your prostate and hair follicles.

This powerhouse of a hormone also helps in the sexual development of males from adolescence to manhood.

Testosterone

As the 'daddy' of male sex hormones, testosterone is produced in the testes and not only impacts male fertility—but also affects your general well-being.

If you suffer from a hormonal imbalance—particularly when you're talking about testosterone—you might experience...

  • Poor energy levels
  • Low mood
  • Weight gain
  • Weaker bones
  • A strained sex life

    Maintaining healthy testosterone levels is key to enjoying a healthy lifestyle. And, nutrition plays a big part in preventing a hormone imbalance.

    How does nutrition impact your hormone balance?

    Healthy foods

    Did you know? Certain foods and nutrients can boost testosterone by up to 52%. That's huge.

    Nutrition is, without a doubt, one of the biggest lifestyle factors when it comes to keeping your T levels in the green.

    By getting a balanced diet packed with the essential nutrients you need for maintaining good hormonal health, you'll become happier, more vital, and more virile than ever before (hello, healthy sex drive).

    Let's take a look at the nutrients you need to succeed (hormonally speaking).

    The essential nutrients for hormonal health

    Zinc

    This mega mineral is vital for the production of testosterone. Foods packed with zinc include oysters, beef, pumpkin seeds, and cashews.

    Vitamin D

    Known as the 'sunshine vitamin,' vitamin D is linked to healthy T levels. So, spend a little time in the sun when you can and avoid a vitamin D deficiency by weaving foods like fatty fish, egg yolks, and fortified dairy into your diet.

    Magnesium

    Magnesium supports the biochemical reactions in the body that contribute to T production. Leafy greens, nuts, seeds, and whole grains are all tip-top sources of magnesium.

    Omega-3 fatty acids

    Cooked salmon and vegetables

    Yes, omega-3 fatty acids will perk up your T levels no end. You can find these healthy fats in fish, flaxseeds, chia seeds, and walnuts. Omega-3s help regulate hormone production and support general reproductive health. This really is one of the best healthy fats to put on your plate.

    Vitamin A

    Essential for the production of sex hormones, you can get your dose of vitamin A from foods like sweet potatoes, carrots, spinach, and liver.

    Vitamin B6

    This big-hitting vitamin is involved in the regulation of hormones, including testosterone. Bananas, potatoes, and poultry are good sources of vitamin B6.

    Selenium

    Selenium plays a key role in the synthesis of—you guessed it—testosterone. Brazil nuts, fish, and whole grains are rich sources of selenium. Go get some.

    Protein

    Getting enough protein is absolutely essential for overall health and a healthy hormone balance. So, add plenty of lean meats, poultry, fish, tofu, and legumes to your diet.

    Fiber

    A diet rich in fiber will help you maintain a healthy weight, which is also important for hormonal balance. Whole grains, fruits, and vegetables are brilliant sources of fiber.

    Antioxidants

    Foods rich in antioxidants like berries, tomatoes, and dark chocolate, can help combat oxidative stress and support overall health, including hormonal balance.

    The best foods for hormone production

    Now you know how poor nutrition can impact your sex hormones, we bet you're revved up and ready to try some tasty T-boosting foods.

    There are certain foods (like the ones mentioned above) that will help you maintain that all-important hormonal balance while keeping you in optimal health.

    TOP TESTO TIP: For a deeper dive into the kind of healthy diet that will help you maintain a healthy T level, check out our essential rundown of the top 20 foods that boost testosterone.

    How to boost your hormonal health naturally

    Now you know how to fight hormonal imbalances with food, let's look at other ways you can boost your T levels naturally.

    Get good sleep

    Quality sleep is essential for hormonal balance and testosterone production. So, aim for seven to eight hours of uninterrupted slumber each night. Rest well, and you'll keep those hormones balanced while looking after your mental health.

    Exercise regularly

    Man working out in the gym

    Both resistance training and aerobic exercise are linked to a big boost in testosterone levels. So, weave some strength training exercises like weightlifting and high-intensity interval training (HIIT) into your weekly routine.

    Manage your stress levels

    Chronic stress can lead to raised cortisol levels, which can suppress testosterone production. Stress-busting techniques like meditation, and deep breathing can help improve your stress response. And, reaching out to loved ones or a professional is always a good idea. Remember, you're not alone.

    Limit sugar and processed foods

    Eating highly processed or sugary foods can contribute to insulin resistance and obesity, negatively impacting your T levels in the process. By all means, treat yourself from time—but get in as many healthy whole foods into your diet as possible. Good food is like sexual medicine, so eat those greens!

    Don't booze too much

    Excessive alcohol intake is linked to lower testosterone levels. So, limit your alcohol consumption and drink in moderation as much as you can. Your hormones will thank you for it.

    Stay hydrated

    Man drinking water

    Dehydration can impact every element of your health in a big way—including hormone balance. Make sure to get your fix of H20 every day. Between 12 and 15 cups a day is considered the optimum amount of water you need to stay well and truly hydrated.

    Try T-boosting supplements

    In addition to a nutritious diet and a healthy lifestyle, investing in the right T-boosting supplement will help you maintain healthy hormone levels.

    TOP TESTO TIP: Look for a supplement with consistently good reviews as well as trusted natural ingredients, including ashwagandha, Panax ginseng, and fenugreek.

    By adopting these lifestyle changes, you can create a testosterone-friendly environment for your body, boosting your sexual health and general wellbeing in the process.

    Hormone balance: final thoughts

    Committing to a balanced diet while making the right lifestyle tweaks will help you strike the right hormonal balance.

    Get these essential T-boosting nutrients in your life, and you'll not only maintain a healthy sex drive, but you'll also level up your health in ways you never thought possible. You've got this.

    Get in the 'T zone' with TestoPrime

    An essential element of maintaining healthy hormone levels is balance. To help you stay in the 'T zone' and keep sexual dysfunction at bay, try TestoPrime.

    Here at TestoPrime HQ, we're all about men's health. So, our specially formulated supplements will boost your sexual health while giving you more energy, strength, and vitality. They're epic, just like you.

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