As we continue our series exploring the bio-chemical changes that can take place in women in the middle years, Dr Harper caught up with Dr Vera Martins, consultant naturopath and herbalist at MPowder, for her guidance on naturally boosting testosterone in women.
Testosterone is often associated with men, although this sex hormone is also present in women (whilst in lower amounts) and responsible for the same health benefits, which include energy, muscle mass and strength, bone density, sex drive, mood and memory. The perimenopausal period is associated with fluctuation in the levels of hormones produced by the ovaries. Progesterone, oestrogen, and testosterone are all produced in various amounts by our ovaries and they are key players in libido. Testosterone is the main hormone for causing sexual desire and many women experience a lowering of their libido during their perimenopausal and menopausal years. Thankfully, there are plenty of ways to naturally boost your levels of testosterone.
Top 5 testosterone boosting foods
The best nutrients to increase levels of testosterone are protein, zinc, magnesium, B vitamins particularly vitamin B6 and Omega-3 essential fatty acids. Consider incorporating the following top 5 testosterone boosting foods into your diet on a regular basis:
Which supplements and herbal remedies?
The following supplements are recommended, particularly if your diet is low on the foods above: magnesium, zinc, and B vitamins. Magnesium, in particular, is best taken as magnesium bisglycinate (also known as magnesium glycinate, diglycinate or chelate) for optimal results.
When it comes to herbal remedies, my “go-to” herbs are tribulus (Tribulus terrestris) and ashwagandha (Whitania somnifera):
Before taking any supplement or herbal remedies, it is advised to seek help from a qualified medical professional, naturopath or herbalist, particularly if you suffer from a medical condition.
Chill out – the link between stress and testosterone
Chronic stress can lead to a decrease in testosterone in the body. Why? Both testosterone and cortisol (a hormone produced in high levels during periods of chronic stress) are made from the same precursor in the body. Therefore, a high demand for cortisol will have a negative impact on testosterone production, and that’s where self-care should take priority:
Stay active, enjoy gentle exercise and…sex
For more detail on Vera’s work with MPowder, visit the website here.
Your local GP surgery might be oversubscribed so make sure you make the most of your 10 minute appointment by downloading and filling out our Menopause symptom checker, it’s a great way to get the conversation started. You can also find us on Facebook and Instagram.
Menopause symptoms don’t go into lockdown just because we are!
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