Coffee is a popular beverage, beloved by many around the world. For a lot of people, it is something that they have to have to start their day right, or else they will not feel right for the rest of the day.
Loaded with antioxidants and essential nutrients, coffee is known to help lower the risk of several diseases and can bring various health benefits. It can also have an impact on the body’s testosterone levels.
Before we delve into the effects of coffee on testosterone levels, let us first take a look at what testosterone is all about.
What is testosterone?
Testosterone is the primary male sex hormone that manages numerous bodily changes and functions from fetal development to old age. It is essential in:
1. The development of bones and muscles
Testosterone helps build bone density and muscle mass. Without it, the risk of bone and muscle loss, aches and pains, injuries, and other disorders increases.
2. The development of the male genitalia
Testosterone promotes the proper growth and development of the penis and the testicles. If you have a testosterone imbalance, your genitals will shrink or not grow to their appropriate size.
3. The production of new red blood cells
Testosterone facilitates the production of red blood cells, which improves blood circulation and cardiovascular function. A lack of testosterone can lead to poor blood flow to the penis and cause erectile and penile performance issues.
4. The growth of body hair
Testosterone is responsible for the growth of body hair, such as facial hair, pubic hair, and chest hair once a boy hits puberty, usually around the age of 12 to 14. If there is not enough testosterone in the body, there is a risk of hair loss.
5. Sexual desire
Testosterone helps in keeping your sexual desire or libido levels up. Those who have low testosterone tend to suffer from low libido, and end up with disappointed sex partners and dull sex life.
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How do you keep your testosterone levels normal?
To maintain good testosterone levels in the body, you should live a healthy lifestyle and make smart choices, such as:
Eating healthy
By eating the good kinds of proteins, fats, and carbohydrates, you can keep your body’s testosterone production up and going. In addition, consuming foods that are rich in vitamin D, zinc, amino acids, and other essential vitamins and minerals can boost your testosterone levels too.
Quitting smoking
Smoking not only damages your lungs, heart, and other vital organs, it also impairs your sexual function. The substances found in cigarettes can narrow or block your arteries, and disrupt the blood flow to your penis, resulting to erectile problems. They can also hurt your body’s ability to produce testosterone, resulting to lower levels.
Limiting alcohol intake
Drinking too much alcohol can negatively impact your testosterone levels. To avoid that, you should minimize your alcohol consumption by not drinking more than 2 drinks a day or 14 drinks a week.
Exercising
Being physically active is key to good overall health and wellbeing. If you can do at least two and a half hours of moderate exercise a week, you can enhance many of your important bodily functions, protect against infections and illnesses, and also boost your body’s testosterone levels.
What is the link between coffee/caffeine and testosterone?
There was a study that found that caffeine taken in moderation before a workout caused an increase in testosterone levels.
In the study, there were two groups of professional rugby players. The members of the first group went on with their workouts without any caffeine. Post-workout, their testosterone levels showed a 15% increase. On the other hand, the members of the second group were given caffeine supplements in 200-milligram to 800-milligram doses before workout. Post-workout, their testosterone levels showed a 21% increase, higher than what the first group accomplished.
As long as caffeine is taken in moderation, about 250 milligrams a day or one eight-ounce cup of coffee a day, health experts say that it can be beneficial to the body’s testosterone levels. However, consuming more than that amount is considered excessive, and can cause increased heart rate, insomnia, anxiety, and tremors.
What other foods are good for testosterone?
Keeping testosterone levels within the normal or ideal range is important. If you are having problems your testosterone levels, there are several other foods that can naturally give them a boost. Some good examples are:
1. Milk
Milk is an excellent source of calcium and protein. It promotes bone health and lowers the risk of bone disease. It also contains vitamin D, which is a nutrient that can contribute in keeping the body’s testosterone levels up. Everyday, drink at least one glass of low-fat and vitamin-D-rich milk to boost your overall health.
2. Oysters
Oysters are loaded with zinc, an essential mineral that facilitates hormone production in the body. The higher your zinc levels are, the better your testosterone levels are too. Men with zinc deficiency may be in danger of low testosterone and encounter problems with their sperm count, erectile function, and even fertility, if not treated right away.
3. Beef
Beef contains high concentrations of vitamin D, which aids in enhancing testosterone levels. As long as you eat lean cuts of beef in moderation, you can avail of increased testosterone, sex drive, sperm quality, and muscle and bone strength.
4. Beans
Beans are rich in zinc and vitamin D, which are two important nutrients that facilitate testosterone production in the body. Whether black, kidney, or white, beans are a must-have to your daily diet. They can also improve heart health, and protect against heart attack, stroke, high blood pressure, and other cardiovascular problems.
5. Garlic
Garlic contains allicin, which is a compound that can reduce your body’s production of another hormone known as cortisol. If your cortisol levels are low, your testosterone production is enhanced. Therefore, the more amounts of allicin there are in your body, the better your testosterone levels will be.
