28 November, 2018
Does Eating Almonds Raise Your Testosterone Levels?
Diet can play a big role in how the body synthesizes testosterone. Certain vitamin and mineral deficiencies can lead to lower testosterone levels, while getting an abundance of these nutrients can help raise them. Almonds are high in a number of beneficial nutrients that may aid in testosterone production.
Almonds are rich in vitamin E, with a one-ounce serving of raw almonds--about 30 nuts--providing 40 percent of your recommended daily value (DV). (See Ref. 1) Vitamin E is an antioxidant, which means it can help combat oxidative stress within the body. Oxidative stress is known as a major cause of impaired testicular function in males and, thus, reduced sperm production and testosterone levels. (See Ref. 3, "Vitamins C and E") ). A study published in the journal Endocrinologia Japonica found rats given extra vitamin E were able to significantly increase testosterone levels. (See Ref. 2)
Luteinizing Hormone-Releasing Hormone
Vitamin E also stimulates the release of a hormone known as luteinizing hormone-releasing hormone (LHRH). (See Ref. 1) In both males and females LHRH is essential to reproduction, triggering ovulation in women and testosterone production in men. (See Ref. 5) A study published in the journal "Prostate" in 2006 concluded that LHRH therapy is remarkably effective at raising serum testosterone concentrations, with the effect lasting a significant time after LHRH therapy stopped. (See Ref. 7) Since almonds are a good source of vitamin E, they can also up LHRH levels.
Magnesium is another nutrient that could raise testosterone levels. Almonds contain 77 milligrams of magnesium per serving, about a quarter of the DV for women and 18 percent of the DV for men. In a 2011 study published in "Biological Trace Element Research," magnesium supplementation of 10 milligrams per day for four weeks was found to increase testosterone levels in both sedentary individuals and athletes. The advantage was found to be greater for people who exercised. (See Ref. 6)
Calcium and Potassium
Almonds aren't great sources of calcium or potassium, but they're not bad sources either. One serving contains about 208 milligrams potassium and 76 milligrams calcium. (See Ref. 4) Both minerals may play a role in regulating testosterone. A 2009 study published in "Biological Trace Element Research" found calcium supplements capable of raising testosterone levels in adult males (See Ref. 8). And animal research has linked potassium deficiency to dramatic decreases in male testosterone, though no significant changes were seen in females. (See Ref. 9)
- Timothy Ferriss: The 4-hour Body
- Endocrinologia Japonica: Effect of Vitamin E on Function of Pituitary-gonadal Axis in Male Rats and Human Subjects
- Oxidative Medicine and Cellular Longevity: Antioxidant Systems and Oxidative Stress in the Testes
- USDA National Nutrient Database: Nuts, Almonds
- Biological Trace Element Research: Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and After Exhaustion
- The Prostate: Time Course of Serum Testosterone and Luteinizing Hormone Levels after Cessation of Long-term Luteinizing Hormone-releasing Hormone Agonist Treatment in Patients with Prostate Cancer
- Biological Trace Element Research: Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation
- FEBS Letters: Potassium Regulates Plasma Testosterone and Renal Ornithine Decarboxylase in Mice
- Hemera Technologies/Photos.com/Getty Images