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They can increase your testosterone levels as well (98, 99) Coconut oil contains saturated fats, which boost T production, and it also has medium-chain triglycerides (MCT) fatty acids (100). Olive oil, on the other hand, is an excellent source of beneficial fats (monounsaturated fats). A study by Derouiche et al. Beef is another tasty food that can increase your testosterone levels and serve as a natural steroid, as well as increase your muscle mass (102, 103). Science has shown that chronic protein deficiency lowers testosterone and that animal-based protein sources are superior over plant-based protein when it comes to optimizing testosterone (104, 105). When buying your supply of beef, be sure to get grass-fed, not grain-fed. Grain-fed cattle are fed primarily with GMO-laden corn and soy. As a result, their meat isn’t as rich in nutrients compared to those that were grass-fed. According to a study, grass-fed beef has four times more vitamin K2, five times more omega-3 fatty acids, and two times more CLA than grain-fed. It also contains higher amounts of phosphorus, zinc, potassium, vitamin A, and B vitamins (106). Eating beef as your primary source of protein is thus a great idea not only for boosting T production but for improving overall health as well. Another reason to stay away from grain-fed beef is that it contains hormones that were used to make the cattle grow faster. It is often a combination of growth hormone and estrogen, which you don’t want to consume if you’re looking to increase your testosterone. Tongkat Ali (Eurycoma longifolia) is a botanical plant that is native to Southeast Asia. It is one of the most potent herbs for enhancing male health (107, 108). Its natural compound has been shown to improve testosterone levels, enhance mental and physical performance, reduce exhaustion, boost the immune system, and tone skin and muscles (109, 110) It can also reduce the stress hormone cortisol and SHBG to give you more free-circulating testosterone (111). They were supplemented with 400 mg of Tongkat Ali extract every day (for five weeks). Suma is an herb originating in South America, . It is regarded as an adaptogenic herb, belonging in the same class as Rhodiola and ginseng. It is alternatively called Brazilian ginseng and Pfaffia paniculata. Suma root can boost both your physical and mental performance. Being an adaptogen, it can boost testosterone, increase the production of red blood cells, and improve sexual performance (112, 113, 114). Suma root is packed with nutrients, including electrolytes, minerals, amino acids, and germanium, a rare mineral that acts as a cell oxygenator. It is also rich in vitamin A, vitamin K2, B vitamins, as well as glycosides, and steroidal saponins. It also has concentrated quantities of ecdysteroids.
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