As an experienced medical doctor, I frequently encounter patients seeking advice on natural ways to boost testosterone levels.
Recently, a recurring question has emerged: Can almond milk contribute to this goal?
This article aims to shed light on this intriguing topic, offering insights grounded in scientific research, to guide those curious about the role almond milk might play in their health journey.
Let’s dive in.
Quick Summary
- Almond milk can help boost testosterone levels since it contains some nutrients necessary for hormone synthesis.
- To further boost your testosterone levels, you should exercise, avoid processed foods, and get enough sleep.
- A 3.5-ounce serving of this milk provides about 5% of the daily value of vitamin D and 17% of calcium which are essential for testosterone health.
- From my perspective as a medical doctor, mindful inclusion of almond milk and similar foods can be a valuable part of a testosterone-friendly diet
Will Almond Milk Help Your Testosterone Production?
Fortified almond milk, rich in vitamin D, might boost testosterone production. My clinical experience, backed by a 2011 study, shows vitamin D-deficient clients improve testosterone levels with dietary changes, including foods like fortified almond milk [1].
A serving of almond milk provides about 5% of the daily vitamin D and 17% of calcium, key for testosterone health [2]. Clinical observations and research confirm its benefits [3]. Calcium supplementation of 35 mg/kg body weight in active male athletes led to a significant increase in both free and total testosterone levels, especially after exhaustive training, compared to their levels at rest.
Almond milk's magnesium content, important for energy and blood sugar control, may also indirectly impact testosterone, as noted by the National Institutes of Health [4]. Furthermore, its positive effect on gut health, vital for hormone regulation, supports this [5].
“Among its numerous roles include one in the testicles where it helps protect tissue from free radicals. If you’re deficient, then the testicles get damaged to a degree and testosterone may be lowered.”
- Kurtis Frank, Research director at Examine.com
However, while almonds contain zinc, crucial for testosterone, almond milk lacks this benefit. Direct almond consumption is more effective for zinc but should be moderate, as excessive intake may reduce free testosterone.
According to research by the European Journal of Clinical Nutrition, almonds also contain phytic acid that blocks the absorption of essential minerals [6].
Overall, almond milk isn't the top choice for enhancing testosterone due to its limited zinc content.
What About Other Milk Options?
I've often compared the effects of different milk options like oat, coconut, and soy milk with dairy milk. Consistently, I've found that dairy milk tends to have a more significant impact on testosterone levels, a fact echoed by many of my clients' experiences.
We recommend organic dairy milk since it naturally contains a fine blend of nutrients necessary for maintaining normal testosterone levels.
Important Nutrients in Whole Milk
Cow’s milk contains vitamins that boost testosterone because it is naturally rich in vitamins B12 and B2, calcium, and phosphorus but also fortified with vitamins D and A, as per the Havard School of Public Health [7].
Vitamin B12 is able to initiate small testosterone increases, as per the Journal of the Academy of Nutrition and Dietetics [8].
Vitamin B2 prevents 5 alpha-reductase enzymes from converting testosterone to a hormone called Dihydrotestosterone (DHT).
Studies by the Frontiers of Endocrinology show that Vitamin A promotes Leydig cell differentiation (the main part of the testes responsible for T-production) [9].
However, make sure to take dairy milk in moderation since research by Paediatrics International, an official Journal of Japan Pediatrics Society claims it contains synthetic or natural hormones that can raise estrogen levels [10].
Better Plant-Based Options
We recommend organic fortified soy milk for its nutritional profile similar to cow's milk but with less saturated fat.
In my practice, addressing concerns about soy milk and male hormones, I've found, supported by recent studies in Reproductive Toxicology, that its impact on testosterone is not as harmful as previously thought [11].
"Soy milk and other soy-based products like tofu are naturally high in B vitamins, potassium and magnesium. Soy milk is often fortified with other essential vitamins and minerals, including calcium, vitamin D, B12 and iron, all of which are important for a healthy diet."
- Sarah Hays Coomer, National Board Certified Health and Wellness Coach
What Else Could Help You Boost Testosterone?
Your everyday choices affect testosterone levels, and utilizing them can help you avoid potential health issues like depression, erectile dysfunction, infertility, etc.
Luckily, you might be able to boost testosterone levels in several natural ways:
- Get plenty of sleep - Sleep and testosterone are related and it is recommended to get at least eight hours every night since most testosterone release happens when you’re asleep.
- Improve your diet - Avoid processed foods that can disrupt hormonal balance and promote obesity. Excess abdominal fat can increase enzyme aromatase, converting testosterone into estradiol, ultimately resulting in testosterone deficiency, as per research published by Medical Hypotheses [12].
- Exercise - In my years of practice, I've advised many clients to adopt a mix of strength training and cardio workouts, a mixture that simultaneously burns excessive fat and stimulates muscle mass growth. Compound weight-lifting movements are some of the recommended testosterone-boosting exercises by the Journal of Functional Morphology and Kinesiology [13].
- Take a T-booster - Top testosterone-boosting products contain natural ingredients like herbs and micronutrients that are scientifically proven to support healthy testosterone synthesis and help maintain optimum levels.
Related Article: Does Green Tea Boost Testosterone?
FAQs
Does Almond Milk Raise Testosterone in Females?
Almond milk doesn’t raise testosterone in females since it doesn’t contain enough compounds that could significantly impact testosterone levels.
Does Almond Milk Raise Estrogen Levels?
Almond milk doesn’t raise estrogen levels even though it does contain phytoestrogens. However, the class of phytoestrogens in almond milk has weak effects on the body compared to the naturally produced estrogen, so it most likely won’t cause any hormone imbalance.
Balanced Diet for Balanced Hormones
No single food will magically boost testosterone levels. It simply has to be the right combination of nutrients accompanied by certain lifestyle choices.
That’s why I usually advise my clients to take natural T-boosters, as most of them contain combinations of scientifically-backed ingredients that stimulate your body to produce testosterone naturally.
We have tested most of the top products on the market to come up with these lists of best performers:
Check out these links to find the product that’ll work best for you.
References:
- https://www.thieme-connect.com/products/ejournals/html/10.1055/s-0030-1269854
- https://fdc.nal.usda.gov/fdc-app.html
- https://link.springer.com/article/10.1007/s12011-008-8294-5
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
- https://link.springer.com/article/10.1007/s12011-010-8676-3
- https://www.nature.com/articles/ejcn2010266
- https://www.hsph.harvard.edu/nutritionsource/milk/
- https://www.jandonline.org/article/S2212-2672(19)31548-5/fulltext
- https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2018.00644/full
- https://pubmed.ncbi.nlm.nih.gov/19496976/
- https://www.sciencedirect.com/science/article/pii/S0890623820302926?via%3Dihub
- https://www.sciencedirect.com/science/article/abs/pii/S0306987700911691
- https://www.mdpi.com/2411-5142/5/4/81
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