Scientists are studying calcium to understand how it affects health. The two main forms of calcium in dietary supplements are calcium carbonate and calcium citrate. Your body needs calcium for muscles to move and for nerves to carry messages between your brain and every part of your body. Eating tofu and other soy foods every day is generally considered safe. Moreover, older studies suggest that the protective effects of soy foods against type 2 diabetes may not apply to all soy foods. Studies show that chronic alcohol use can decrease testosterone by 20-40%. While moderate consumption (1-2 drinks a few times per week) probably won’t destroy your levels, heavy drinking absolutely will. Fenugreek seeds have research showing they can block the enzyme that converts testosterone to estrogen. About 1-2 teaspoons of turmeric daily with a pinch of black pepper is supported by research. The challenge with turmeric is absorption, which is why you should always consume it with black pepper (which contains piperine that increases absorption by 2000%). Turmeric, specifically its active compound curcumin, helps lower estrogen levels and reduce inflammation. Stress causes your levels of cortisol to rise. Research shows peak production happens after 3 hours of deep sleep, so make sure you get enough uninterrupted sleep to take advantage of this natural boost. It's unclear whether the amounts of protein that people typically eat make any difference. If you're obese, you're four times more likely to benefit from testosterone replacement than non-obese men. By contrast, endurance exercises like cycling for hours or running marathons can actually reduce your testosterone level. Certain testosterone boosters have specific side effects. Talk to your doctor before you try any supplements to make sure they won't interact with your other medications. The most powerful testosterone boosting foods are the ones you’ll actually eat consistently. Focus on the testosterone boosting foods rich in omega-3s instead. Vegetable oils high in omega-6 fatty acids (soybean, corn, cottonseed oil) create an inflammatory environment when consumed in excess. I’d stick with fermented soy in moderation and avoid soy protein isolates. However, highly processed soy products and isolated soy protein in large amounts might have mild estrogenic effects. Excessive alcohol suppresses testosterone production directly in the testes. Processed foods with trans fats disrupt hormonal signaling. Walnuts provide omega-3 fatty acids, and almonds give you vitamin E and magnesium. Brazil nuts are absolutely loaded with selenium – just two nuts give you your entire daily requirement (about 140 mcg). That’s significant enough to feel in terms of energy, recovery, and body composition. We’re talking about differences of 10-15% in some studies. Despite old myths, dietary cholesterol doesn’t significantly impact blood cholesterol for most people. Salmon, mackerel, and sardines are loaded with omega-3 fatty acids and vitamin D. As a registered massage therapist with 17+ years of experience, I only recommend products I personally use or genuinely believe will benefit your health and wellness. They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy, and fish. Beta-alanine is an amino acid that reduces fatigue and may improve exercise performance. Weight gainers are high calorie products designed to help you consume more calories and protein. However, a 2016 study involving males who practiced resistance training suggests consuming a weight gainer supplement may not be effective for increasing lean mass. While these products can help you consume more calories, there’s nothing magical about weight gainer supplements. Although the calorie contents of weight gainer supplements vary, it’s not uncommon for some to contain more than 1,000 calories per serving.
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