It’s fair to say that vitamin and mineral deficiencies are becoming a lot more common than it used to be. This is due to our food not delivering the nourishment it once did as well as the increase of stress in our day-to-day life and the toxicity that comes with it. All these factors can deplete your body from essential minerals and vitamins.
Vitamins and minerals are essential to support many functions in the human body, and one of those functions is the production of hormones. Let’s talk more specifically about the male hormone: testosterone. It’s pretty normal for men to start to decline the production of hormones after the age of 30. However, many other factors can also affect the production of hormones, including your lifestyle, external stressors, as well as the environment you live in.
Low Levels of Testosterone
A range of symptoms can occur when testosterone levels are imbalanced, and these include:
- Low sex drive
- Hair loss
- Mood changes
- The decrease in bone mass
- Loss of muscle mass
- Increase in body fat
- Erectile dysfunction
Men will experience a gradual decline in hormone levels when compared to women. There are many ways that will help to optimise hormone levels, including:
- Stress reduction
- Reduce sugar intake
- Regular exercise
- Reduce processed foods
- Improve sleep
- Stop smoking
- The decrease in alcohol consumption
- Eating healthy fats and quality protein
Some supplements can help to support hormonal imbalances. When you are looking for a supplement that will help to drive your hormones to the right direction here are a combination of vitamins, minerals and herbs that you should look for:
- Magnesium – A mineral that is critically involved in rest, recover, relaxation and reduction of cortisol. Lower cortisol level means a boost in testosterone.
- Zinc – Low levels of zinc can lead to an increase of estrogen receptors and a decrease in testosterone receptors, which will make the body more responsive to estrogen and less responsive to testosterone.
- Vitamin D – A research has found a correlation between vitamin D deficiency and low levels of testosterone. Vitamin D is an important vitamin that may boost testosterone levels.
- Boron – It’s a mineral that helps to increase levels of testosterone, which helps with libido, performance and muscle building.
- Pantothenic Acid (Vitamin B5) – This vitamin helps to calm the nervous system, which will then regulate hormones, consequently helping with appetite control, mood and energy.
- Ashwagandha – When cortisol levels are high testosterone levels tend to drop. This adaptogen herb is used to reduce cortisol and stress, which will naturally help to increase testosterone levels. This herbal ingredient will also help to improve muscle mass and power.
- Shilajit - In a research with this herb, it was found that healthy male volunteers increased the total testosterone, free testosterone and DHEAS significantly when compared to the placebo group.
- Tongkat Ali (Longkack) – This adaptogen herb helps to support hormone balance as well as stimulates sexual arousal, and it may improve erectile dysfunction in men. It has also been clinically proven to increase libido and sexual function.
- Fenugreek (Fenusides) – This herb-based testosterone booster will help to increase libido as well as improve in strength, which will support fat loss.
- Spilanthes Acmella (Spilanthol) – In a recent research, this Ayurvedic herb showed an increase in ejaculation, sexual desire and sexual consistency.
There are some very well documented benefits when it comes to supporting hormone health with the correct vitamins, minerals, herbs, fatty acids and amino acids. Now that you have the knowledge check the labels of supplements carefully to make sure you are a buying a product that is suitable for your goals.
Wehr, E., Pilz, S., Boehm, B.O., März, W. and Obermayer‐Pietsch, B., 2010. Association of vitamin D status with serum androgen levels in men. Clinical endocrinology, 73(2), pp.243-248.
Prachayasittikul, V., Prachayasittikul, S., Ruchirawat, S. and Prachayasittikul, V., 2013. High therapeutic potential of Spilanthes acmella: a review. EXCLI journal, 12, p.291.
Pandit, S., Biswas, S., Jana, U., De, R.K., Mukhopadhyay, S.C. and Biswas, T.K., 2016. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48(5), pp.570-575.