Fenugreek intake for Testosterone. Best time to take for boosting hormone naturally and recommended dosage to achieve normal levels
Testosterone is a sex hormone that is essential to the working of a human body. It increases libido, muscle mass, and bone mass, strength and production of red blood cells and sperm.
It is also the primary sex hormone, but females also have a small amount of it. During puberty, it is responsible for physical changes like increased muscles, deeper voice, and hair growth.
In adults, substantial levels of testosterone are responsible for a healthy body, risk of disease, bone density, fat metabolism, Heart health, and, most importantly, a competitive spirit.
Testosterone production peaks at the age of around 30 and then start declining. Reduced levels may lead to depression, increased body fat and reduced muscle mass, less energy, and trouble concentrating
Fenugreek is a powerful medicinal plant native to India and North Africa. Its medicinal qualities have been known for ages. It is used to cure diarrhea and other gastric problems. Its paste is used to cleanse acne and strengthen hair.
The seeds are hot in nature and are used to balance vatta and pitta nature as per Ayurveda.
After meals consuming ½ tsp. of seeds helps against acidity, and its sprouted version is a good cure for controlling diabetes.
- The seed and leaves are used as a popular ingredient in cooking.
- It was used to reduce labor pains in ancient Rome.
- In Chinese medication, it is considered effective against weakness and swelling.
Fenugreek leaves and seeds
They are aromatic and have a nutty, sweet, and slightly bitter taste. Seeds are rich in Saponins and coumarins, the reason why they help in reducing blood sugar and controlling cholesterol.
Fenugreek seeds supplements are often used by those looking for natural ways to increase testosterone levels.
Testosterone declines with obesity and diabetes.
Surprisingly 39% of men over 45 are testosterone deficient as a study showed.
A study in 2010 found that fenugreek affected strength, body composition and hormones in men who took an active part in resistance training.
A study on 50 men showed taking a supplement with 500 mg of fenugreek daily increased testosterone and significantly improved strength and body fat.
A particular type of saponins in fenugreek is particularly effective in increasing testosterone levels.
It works by reducing an enzyme that converts Testosterone to Estrogen.
In a group, the Testosterone levels increased by 46% in 90% of the participants. It leads to improvement in mood, energy, libido, and sperm count.
Another study on 120 men aged 43 to 75 showed that those who took 600mg of fenugreek seed extract daily experienced an increase in testosterone levels.
They also experienced higher libido and a better mood.
Other ways of improving Testosterone levels are:
Exercise and lifting weights: High intensive Interval training (HIIT) has been found to increase the hormonal level significantly. Taking caffeine and creatine monohydrate may further improve the levels of testosterone.
Additionally, increasing your testosterone levels causes increased muscle mass and vitality in only a few weeks.
Losing excess body fat: Aging men who are overweight have been found to have a lesser amount of Hormone T. Doing the minimal exercise of 150 per minute helps in reducing weight. It also improves mood, concentration, and memory.
Consumption of half tsp. Of water soaked fenugreek reduces the appetite. So make it a daily practice to take fenugreek before meals. It is a highly effective way of losing weight.
It has been found to increase Hormone T.
Soak some sun or take a Vitamin D supplement: A study has found that the current generation has a 20% lesser amount of testosterone compared to our Grandfathers. This could be directly attributed to an easy and comfortable lifestyle that we are used to. One of the effects of this lifestyle is the distance from the natural way of life.
Our exposure to the Sun has been greatly reduced. This causes Vitamin D deficiency. Vitamin D is extremely important for our cardiovascular health. It is also important for Testosterone levels. Increased consumption of Vitamin D along with Zinc is shown to boost Testosterone Levels.
A study found intake of 3,000 IU of Vitamin D3 per day increased Hormone T by 25%.
Alcohol and nicotine intake has been linked to reduced testosterone levels.
Happiness, laughter, and success, on the contrary, increase testosterone.
It is a known aphrodisiac. It is used in over 100 chemical processes. Taking Zinc supplements has been shown to improve testosterone levels in individuals with Zinc deficiency. It also helped athletes involved in high-intensity activity.
Restricting zinc intake reduced Testosterone levels.
It is a commonly used household ingredient. A study found that its regular intake not only reduced inflammation but also doubled Testosterone levels.
It is a natural amino acid that boosts testosterone levels. Research in animals and humans has found that as little as 12 days of D-aspartic acid increases a hormone responsible for the production and transport of testosterone in the body.
Tribulus Terrestris: Is a drug that has been used for centuries, although research on its efficacy is uncertain, it does improve libido.
Ashwagandha: Is a well-known herb in the Ayurvedic system of medication. Researches testify to its efficacy in increasing testosterone levels. It is also been used in controlling the levels of cortisol, the stress hormone. A study found that men who received Ashwgandha for stress experienced higher antioxidant levels and lower stress. 14% of their partners also became pregnant.
DHEA: Dehydroepiandrosterone (DHEA) is a naturally occurring hormone in the body. It has become an excellent way of increasing testosterone levels. Its efficacy has been proven by strong and extensive research. It works by controlling estrogen levels.
High blood sugar levels: High sugar levels are associated with a low amount of Hormone T. Effective control of blood sugar is hence essential to maintain blood sugar.
Fenugreek in a combination of turmeric and dried Indian gooseberry powder in equal proportion is an excellent way to combat type-2 diabetes.
Eat Protein fats and carbs: Eat a healthy and balanced meal. Don’t overeat. Avoid sugar, particularly in sugared drinks. Also, avoid saturated fats. This may increase testosterone levels.
Limiting exposure to pollution: Overexposure to high pollution is a health hazard in general, but prolonged exposure negatively impacts your testosterone levels. Take steps, including drastic ones to reduce exposure to pollution.
Getting enough sleep: Testosterone levels decrease by 10% to 15% every year as you age past 30. It has been further found that five hours of sleep reduces T levels by 10% to 15%. So ensure at least seven hours of sleep per day.
Try Shilajit supplements: Shilajit is an Ayurvedic supplement known as an Aphrodite property. A daily supplement of it may boost testosterone levels in healthy men by as much as 20%. Shilajit is derived from mountainous regions across Asia.
Healthy testosterone levels are crucial for human happiness and health. Fenugreek has shown in multiple studies to improve the level of testosterone. Care also has to be taken to soak in enough sunlight as part of overall health. The wage of growing old could be increased stress and reduced happiness, and these have to be countered.
Try to lead a happy, meaningful life full of laughter, and a proper diet would ensure that the problem could be easily countered.