- \n
- Why females need testosterone<\/li>\n
- The benefits<\/li>\n
- How to optimize\u00a0testosterone – our top 5 tips<\/li>\n
- Final word<\/li>\n<\/ul>\n
\nWhy females\u00a0need testosterone<\/h2>\n
Testosterone is one of five classes of steroid hormone and belongs to the\u00a0androgen<\/strong> <\/em>family. <\/em>It is also classed as a ‘sterol<\/em>‘\u00a0in that it is a lipid synthesized by cholesterol. Whilst it is produced in the testes of males, in females it is produced in the ovaries and also adrenal glands.<\/p>\n
Although you may think of testosterone as being just as ‘male’ hormone, it is also an important hormone\u00a0for women too. It helps to regulate ovulation, assists in development of puberty and increases libido. l<\/p>\n
Lower levels of T are associated with decreased\u00a0desire, arousal, and also orgasm\u00a0<\/strong>[1].<\/p>\n
In females it is an essential hormone for regulating and balancing metabolic functions. It also supports muscular function, energy levels and of course, sexual appetite.\u00a0<\/strong><\/p>\n
It’s not just men that produce testosterone, women produce it too. But you’ll generally have\u00a0far less than your\u00a0male counterparts – 15-70ng\/dL compared to 300-1000ng\/dL in fact. That’s around 10-15 times lower<\/strong>.<\/p>\n
Health and Performance<\/h3>\n
Regardless of whether you are a man or a woman, you have to realize how beneficial naturally increasing testosterone can be. I<\/strong>t is crucial for overall health and well being, and can help massively with your aesthetics, athleticism and confidence.\u00a0<\/strong><\/em><\/p>\n
For example, a study in the journal ‘Menopause’ [2]\u00a0found that when you administer testosterone to females who have very low levels of testosterone – less than 31ng\/dL (in this case the ladies had previously undergone a hysterectomy), lean muscle levels increase, aerobic power improves, and libido increases too<\/strong>.<\/p>\n
This highlights the importance of the hormone in a number of health-related metabolic functions. Other\u00a0benefits of increased testosterone in women include:<\/strong><\/p>\n
- \n
- Increased lean muscle mass which will help you burn fat<\/li>\n
- Improved bone health – when testosterone levels increase, bone strength does too<\/li>\n
- Reduced post-menopausal symptoms<\/li>\n
- Reduced risk of cardiovascular illnesses<\/li>\n
- Preserves cognitive health and function<\/li>\n<\/ul>\n
\n![\"how](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/Women-and-Testosterone-.jpg\")
<\/p>\n
\n\nKey Point:<\/strong><\/em><\/span> Testosterone is important for female health: it improves lean muscle mass, energy and\u00a0libido.<\/p>\n<\/div>\n
\nHow can women optimize\u00a0testosterone?<\/h2>\n
As a woman, having optimal T\u00a0levels will make all the\u00a0difference to your athleticism, health and body composition.<\/p>\n
We’re not talking about anabolic steroids<\/strong>\u00a0here\u00a0<\/strong>– we’re talking about naturally<\/strong> increasing your testosterone<\/strong> via simple lifestyle tips that you can start straight away. We don’t recommend steroids at all as you’ll see here<\/a>.<\/strong><\/p>\n
Here are our top 5 methods for optimizing your T levels naturally to improve athleticism and body composition:<\/p>\n
\n1. Get more\u00a0zinc, magnesium and vitamin D3 in your diet<\/h3>\n
Zinc<\/a><\/strong> is a mineral that many of us are deficient in – around 2 billion worldwide in fact [3]. By getting enough zinc in your diet – around 10 – 30mg a day\u00a0– you’ll increase your testosterone as well as markers of physical performance<\/strong><\/em>\u00a0[4] – additionally, you’ll also see improvements in your immune system, liver function and mood.<\/p>\n
You’ll find zinc in foods such as oysters, beef, lamb and mushrooms.<\/p>\n
Magnesium<\/a><\/strong> is also a nutrient\u00a0we are likely to be deficient in – according to the World Health Organisation, 75% of Americans don’t achieve the daily recommended intake of this essential mineral. Magnesium increases your total and free testosterone levels, as well as supports your muscle and insulin levels – it can also assist with mood and depression [5].\u00a0You’ll find magnesium in pumpkin seeds, dark green vegetables, beans and nuts.<\/p>\n
Vitamin D3<\/a><\/strong>\u00a0is the\u00a0perfect\u00a0nutrient if you want to optimize your T levels. It is plays a major role in maintaining overall health and athletic performance<\/strong>. Studies have reported that vitamin D3 increases both free and total testosterone when supplementing ~3300IUs per day [6].<\/p>\n
This sunshine hormone will also help to optimize your bone health – in particular if you are have gone through the menopausal transition or are approaching it \u00a0[7]. You’ll find it in foods such as oily fish, cheese and eggs but your best bet is to get it naturally via sunlight.<\/p>\n
For our 10 best testosterone boosting foods, check out this article<\/a>.\u00a0<\/strong><\/p>\n
\n2. Increase fats for cholesterol<\/h3>\n
As a sterol, testosterone is formed from cholesterol, so it is important to ensure that you get sufficient amounts in your diet. Increasing cholesterol-rich foods allows your body to optimize T levels naturally.<\/p>\n
Good sources of fat to stimulate testosterone include eggs, avocados, coconut and butter.<\/p>\n
Studies have show that those on low fat diets have reduced testosterone levels. For example, Dorgan\u00a0<\/span>et al [8] assigned 43 volunteers into either a low fat group – 18.8% energy from fat, or high fat – 41%. Results showed that T levels were 13% higher in the high fat group, and importantly\u00a0estradiol\u00a0<\/strong>levels – a form of estrogen – was 12-28% lower in the high fat group too.<\/p>\n
\n3. Lift heavy weights girls!<\/h3>\n
Regular participation in weight training sessions increases lean muscle levels, as well as strengthening bones and connective tissu<\/strong>e<\/strong><\/em> – and with lower optimum T levels (remember they’re 10-15 times lower than in males) you won’t run the risk of getting overly muscular. But you will naturally burn fat and add shape you your muscles.<\/p>\n
Aim for full-body workouts covering all major muscle groups in each session. Complete 2-4 sets per exercise and aim for 6-12 repetitions per set. 8-10 exercises in total is what you’re aiming for.<\/p>\n
\n![\"How-does-testosterone-benefit-women\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/07\/How-does-testosterone-benefit-women.jpg\")
<\/p>\n
\n\nKey point:<\/strong><\/span><\/em> There are a number of ways that a woman can boost\u00a0her Testosterone levels. These include diet, exercise and lifestyle changes.<\/p>\n<\/div>\n
\n4.\u00a0Reduce alcohol<\/h3>\n
Alcohol is notorious for containing phytoestrogens – plant compounds that mimic the action of estrogen. One study in the American Association\u00a0for Cancer Research Journal [9] reported that one such phytoestrgen,\u00a0xanthohumol<\/strong>, <\/em>completely blocked the effects of testosterone.<\/p>\n
You’ll also find that the ethanol component of alcohol contains 7kcal per gram, making it the second most dense energy source, behind fat with 9kcal per gram.\u00a0<\/strong><\/em>Not great if you are trying to watch the calories.<\/p>\n
Bear in mind as well that if you like to drink a little ‘too much’ then even acute bouts of ‘alcohol intoxication’ can see plasma T levels start to decrease – and remain low until blood alcohol lowers completely [10].<\/p>\n
\n5. Get off the pill<\/h3>\n
Oral birth control pills decrease T production, as well as\u00a0increase the production of steroid hormone binding globulin (SHBG)\u00a0– <\/em>a chemical that binds testosterone and inhibits it from being any use to you. A study by Zimmerman\u00a0et al [11] found that oral contraceptives reduce androgen levels, especially testosterone (by 61%), and by inhibiting ovarian and adrenal\u00a0synthesis. They also reported increases in SHBG.\u00a0<\/strong><\/em><\/p>\n
Evidence may also suggest that with lower T levels and increased SHBG, libido will take a massive hit, with your sexual appetite and drive decreasing long-term [12].<\/p>\n
There are also a number of other medications that have been reported to decrease T levels – these include medications for blood pressure, sleeping pills, antihistamines and antibiotics.<\/strong><\/p>\n
\nSummary –\u00a0Raising Female Testosterone Naturally<\/h2>\n
Increasing\u00a0your T levels naturally improves athleticism and body composition – it also reduces your chances of cardiovascular illness and keeps your brain firing on all cylinders.\u00a0<\/span><\/p>\n
Regardless of whether you are a man or a woman, optimizing\u00a0testosterone\u00a0<\/strong><\/em>is crucial for overall health and well being, and can help massively with your aesthetics, athleticism and confidence.<\/p>\n
There are a number of ways of naturally optimizing testosterone levels in women, including:<\/p>\n
- \n
- Zinc, magnesium and vitamin D3.<\/li>\n
- Increase fats for cholesterol.<\/li>\n
- Lift heavy weights.<\/li>\n
- Reduce alcohol.<\/li>\n
- Stop using oral contraception.<\/li>\n<\/ol>\n
Follow these key points and you’ll definitely start to notice the benefits.<\/p>\n
\nAre there any other ways for women to boost testosterone?<\/h2>\n
Plenty.\u00a0All we’ve mentioned are the basics. For faster, more effective results, we highly recommend a natural testosterone booster.<\/p>\n
TestoFuel is an all natural testosterone booster that provides your body with the nutrients it needs to raise your T-levels. Get\u00a0better results in both the gym, and your lifestyle.<\/p>\n
Click to find out the benefits of TestoFuel\u00a0for women.<\/a><\/strong><\/span><\/p>\n
The benefits of TestoFuel include:<\/p>\n