Testosterone is an androgen, a male sex hormone, that stimulates the development of secondary sexual characteristics as boys grow into men. The growth of body hair and the deepening of voices is all because of testosterone. Not to mention, it helps boys put on muscle as they go through adolescence. Testosterone is mainly made in the testicles and is essential for sperm production. <\/p>\n\n\n\n
Testosterone doesn\u2019t only occur in men, though. Women have testosterone, just not as much as men do. Women produce testosterone in smaller amounts in the adrenal glands and ovaries. It affects sex drive, resilience, and ability to build muscle. Most women do not concern themselves with testosterone and tend to focus on estrogen. That said, it is a hormone that you can boost by eating certain foods. <\/p>\n\n\n\n
Men and women benefit from testosterone in myriad ways, but it primarily helps build healthy bones and muscles. It also affects muscle strength and the distribution of fat. Testosterone may even aid cognitive function, support mood, and enhance energy levels. <\/p>\n\n\n\n
Testosterone, in healthy ranges, can help the body repair and heal connective tissue, including bones, ligaments, tendons, skin, and nails. Healthy testosterone levels can help reduce the risk of osteoporosis as women age, while also influencing joint recovery. There are moments in life when women produce less testosterone, for example, before and during menopause. <\/p>\n\n\n\n
Adrenal gland function can also influence testosterone production. A stressed out or worn out person may not be able to produce enough testosterone. Cortisol that rushes through the body takes a toll on the adrenal glands<\/a>. Being in a constant fight-or-flight state can deplete repair hormones like testosterone. For this reason, the healthier and more resilient the adrenal glands are<\/a>, the easier it is for them to produce testosterone.\u00a0<\/p>\n\n\n\n Women who have low testosterone levels or testosterone deficiency may experience: <\/p>\n\n\n\n If you are a woman and find that you can relate to the above symptoms, you may want to test your T levels. Women with T levels below 15 nanograms per deciliter have low T count. If you want to avoid supplements, the following nutrients from foods can help boost testosterone levels. <\/p>\n\n\n\n Researchers note that magnesium may impact testosterone production by reducing oxidative stress. Studies suggest that magnesium works to increase testosterone levels. You can enhance testosterone production even more by increasing magnesium intake<\/a> in combination with regular exercise.<\/p>\n\n\n\n Whether you are trying to boost testosterone levels or not, omega 3 fatty acids<\/a> can benefit your health. Primarily found in fish and some plant-based sources, omega-3s can influence inflammation levels in the body. In some instances, supplementing with omega-3s for 12 weeks increased T levels. This was not the case for women supplementing with omega-3s.<\/p>\n\n\n\n There are vitamin D receptors in the ovaries and adrenal glands, where testosterone is made in women. As vitamin D binds to these receptors, it can stimulate the ovaries and adrenal glands to produce testosterone. Additionally, getting enough vitamin D can help improve sleep quality. Poor sleep can actually reduce testosterone, so make sure to get vitamin D to support the body in these ways.<\/p>\n\n\n\n According to research, antioxidants work to combat oxidative stress<\/a> and protect cellular damage from free radicals. Oxidative stress can damage cells that influence testosterone production, such as those in the adrenal glands and ovaries. Antioxidants work to protect organs from damage and support their ability to produce testosterone.\u00a0<\/p>\n\n\n\n Focusing on whole foods and eliminating processed junk from your diet can make a world of difference to your overall health. Researchers confirm that a diet high in bread, pastries, dairy products<\/a>, and desserts, in combination with a low intake of fruits, vegetables, lean protein, nuts, seeds, and whole grains, can inhibit healthy testosterone production. Here are some testosterone-boosting foods<\/a><\/strong> to aid your efforts.\u00a0<\/p>\n\n\n\n Naturally rich in zinc<\/a>, pumpkin seeds provide a vital nutrient necessary for testosterone production. They also contain phytosterols, which are plant compounds that act similarly to cholesterol. Phytosterols also work to support testosterone levels by influencing pathways involved in steroid hormone production.\u00a0<\/p>\n\n\n\n There are many reasons to get your daily dose of leafy greens. They are naturally rich in trace minerals and other compounds that promote overall health. Kale and spinach<\/a> are great sources of magnesium, which as we explained earlier, is involved with testosterone production.<\/p>\n\n\n\n Pomegranate arils (which people commonly refer to as seeds), are rich in antioxidants and polyphenols. Several studies indicate that pomegranate juice may help increase testosterone in both men and women<\/a>.\u00a0<\/p>\n\n\n\nSymptoms Of Low Testosterone In Women<\/h2>\n\n\n\n
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Magnesium<\/h2>\n\n\n\n
Omega 3 Fatty Acids<\/h2>\n\n\n\n
Vitamin D<\/h2>\n\n\n\n
Antioxidants<\/h2>\n\n\n\n
Testosterone-Boosting Foods<\/h2>\n\n\n\n
Pumpkin Seeds<\/h2>\n\n\n\n
Leafy Greens<\/h2>\n\n\n\n
Pomegranate<\/h2>\n\n\n\n
Onion<\/h2>\n\n\n\n