Wheat Bran (or other high Magnesium foods) for Testosterone
The goal is to eat foods that are high in magnesium. One excellent choice for this is wheat bran, though there are other selections which I’ll list below. The reason I selected wheat bran is that I have a focus on body building — and wheat bran not only is an excellent source of magnesium, it also packs a fair amount of protein, and lots of fiber.
There was a study on magnesium and how it affects testosterone production. The findings of the research is summarized:
Our results show that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.
Whether you’re lazy or exercise vigorously, magnesium supplementation equated into testosterone gains. They found that the gains were even higher in those who exercised (which could have been from the exercise itself). There are many types of
To be certain you always get your dose of magnesium, you could also consider supplementation (which is exactly what the research above did). Following is an Amazon link for your convenience. At the time of writing, they have 2840 reviews with 4.6 stars average.[AMAZONPRODUCT asin=”B00BPUY3W0″]
While testosterone is definitely an excellent benefit from magnesium supplementation, consider the other benefits: “Magnesium is a mineral that’s crucial to the body’s function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.”
Experts say that many people in the U.S. aren’t eating enough foods with magnesium. Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation, in turn, has been associated with major health conditions such as heart disease, diabetes, and certain cancers. Also, low magnesium appears to be a risk factor for osteoporosis.
There’s some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people with pre-hypertension.
As much as I feel supplementation is highly beneficial, I also think the bio-availability of minerals in our food is high, making them often a superior source for our nutrition. Following is a list of foods high in magnesium:
|Wheat Bran, crude, Â¼ cup||89 mg||22%|
|Almonds, dry roasted, 1 ounce||80 mg||20%|
|Spinach, frozen, cooked, Â½ cup||78 mg||20%|
|Raisin bran cereal, 1 cup||77 mg||19%|
|Cashews, dry roasted, 1 ounce||74 mg||19%|
|Soybeans, mature, cooked, Â½ cup||74 mg||19%|
|Fish, haddock, oven cooked, 5 ounces,||71 mg||18%|
|Wheat germ, crude, Â¼ cup||69 mg||17%|
|Nuts, mixed, dry roasted, 1 ounce||64 mg||16%|
|Bran flakes cereal, Â¾ cup||64 mg||16%|
As you can see, wheat bran is at the top of the list! Add your favorite foods listed above to your shopping list, and continue reading for more ideas on foods that boost testosterone!