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What is testosterone? 

Testosterone is a naturally occurring hormone in the body that belongs to the group of hormones called androgens and plays an important role in the gain of muscle mass.

This hormone predominates mainly in men, and that women have less of it,

Despite being one of the most valued and well-known functions , its role in muscle mass, testosterone is involved in many more processes. These include sexual function, maintenance of bone density, mood, regulation of fat levels, hair growth and reduction of LDL cholesterol levels.

The level of testosterone in the body varies during the time of day, with the highest peak occurring in the morning.

External factors also interfere with production, such as food, strength training, rest and even the percentage of fat we have.

Testosterone is of particular interest to fitness and bodybuilders, as it is one of the factors responsible for building muscle mass and strength.


What foods increase testosterone?

There are foods that we can include in our diet that, thanks to their composition, can help increase testosterone levels naturally.

  • Cruciferous vegetables broccoli, cauliflower, Brussels sprouts, cabbage, cabbage etc. have a component called DIM which decreases the amount of oestrogens and converts them into testosterone
  • Healthy fats : avocado, olive oil, fatty fish such as salmon...
  • Nuts and seeds: fats come from nuts and seeds are good allies. 
  • Foods high in Zinc : such as lean meats, salmon, eggs, oysters etc.

How to increase testosterone?

Women naturally have lower testosterone levels compared to men. This is a key factor that determines the amount and ability to build muscle mass.

The importance of rest

The maximum daily testosterone peak occurs in the morning. If we have too little sleep, the testosterone level can be reduced by up to 40%.

Decrease body fat percentage :

Lowering this percentage can lead to an increase in the amount of testosterone because the higher the amount of fat, the higher the production of oestrogen, the female hormone that will have the opposite effect.

Strength training

Natural anabolics:

Naturally promote the production of testosterone. In this type of food supplement we can find various combinations based on vegetable extracts, vitamins, minerals, fatty acids, etc. This promotes the increase of testosterone and its production. 

Include testosterone:

For example, testosterone gel. It is applied directly to the skin to increase the amount of total testosterone in the body.

Healthy fats:

Increasing your intake of healthy fats and Omega 3 can increase your testosterone level. 

Increased consumption of certain minerals :

Zinc . Zinc has the ability to convert oestrogen into testosterone. When we have low levels of zinc, for one reason or another, we are more likely to have lower levels of testosterone.

Vitamins :

Vitamins A, B and E are directly involved in the production of testosterone. It is important to have the adequate amounts that our body requires, either through supplements or a proper diet.

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