Vegetables to Boost Testosterone

By | January 25, 2016

Low T is a part of life. Everyone will experience it someday, some earlier than others. You can in fact have low testosterone levels even at young age, although much more rare.

Well why not use a natural testosterone replacement? One obtained from foods. That way its all around healthy and can be added into your regular diet. And they are not all that bad tasting!

Have You Every heard of eating Kale for testosterone?

Well, not just kale, but other cruciferous vegetables as well, like broccoli and cauliflower. But to Cruciferous_Vegetablesassociated these with testosterone boosting? Its understandable if you have never thought of these foods in this kind of way.

They contain a variety of nutrients that help that area all around GOOD for your body, but what I want to talk about is a little compound called Diindolylmethane (DIM). This little guy can have a big impact on your hormones. And your hormones as, you should know, have a huge impact on strength, muscle mass, sexual desire, etc.

The phytochemical Diindolylmethane has proven to reduce estrogen levels and increase testosterone levels. DIM for testosterone boosting is gaining more and more popularity over the years.

It can effect your hormones in 3 main ways

First off, it is able to inhibit the aromatase enzyme, keeping testosterone from converting into estrogen. Aromatase is active in the key step of estrogen biosynthesis. Aromatase inhibitors are actually becoming quite common supplements in the bodybuilding world due to proven research of the effect of aromatase and the ability to inhibit it.

The DIM in kale is also able to convert potent forms of estrogen into less potent forms. These less potent metabolites are known as 2-hydroxy estrogens. DIM makes estrogen metabolize down the pathway that results in these 2-hydroxy estrogens.

2-hydroxy estrogens are good for a number of reasons. With the creation of more of this “good” estrogen there is a simultaneous decrease in bad estrogen. Too much bad estrogen can have many negative effects, one of which is its ability to cause cancer. Good estrogen, on the other hand, is overall great. When it comes to working out it can benefit you in the way of helping your body release fats to be used as energy and also to regulate cell growth.

With these less potent forms the overall effects of estrogen is much less. And the effect it has is overall better.

The last important benefit of DIM that has to do with hormones an testosterone is that it is able to “free up” bound testosterone.

The “good” estrogen metabolites, which DIM increases the production of, compete with testosterone to bind to proteins. This competition leads to more testosterone not being able to bind because they simply don’t get a chance. And this is good. This free non-bound testosterone is more active in your body.

The overall objective of DIM on hormones is just to give your body a healthy balance of hormones that are already there. It does so in the most natural way possible, adjusting the way they act to avoid imbalance.

How much kale, broccoli, etc should I eat to get enough DIM?

The amount of studies done on the amount of DIM needed to see improvements in estrogen metabolism are few. But it is thought that at least 50mg of DIM/day is required.

The unfortunate thing is that to get this amount from cruciferous vegetables you would have to eat somewhere around 2 pounds a day! Its possible but very very unlikely.amazedface

Many DIM supplements are dosed even higher, around 100-200mg per daily serving. To get that much your life would revolve around consuming these vegetables.

I would recommend eating more cruciferous vegetables and then supplementing as well. If you eat more vegetables such as those mentioned you won’t have to supplement as much DIM and you can save some money that way.

Want to learn more about DIM?

If you are interested in learning more about DIM and its effects on the body’s hormones I suggest the book “All About DIM” by Dr Michael Zeligs and Scott Connelly. In this book they explain “good” and “bad” estrogen and the effects DIM has on them.

If you have any questions or comments please leave them below and I will get back to you.




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