Researchers note creatine supplementation can improve strength, exercise performance, and muscle size in females. Creatine stores may drop during hormone-related changes, such as menstruation, pregnancy, and menopause. If you’re looking for a supplement to help you gain muscle, consider creatine first. Greek yogurt is packed with probiotics, which are excellent for digestive health. Choosing high-quality, nitrate-free bacon is the best way to include this food in your diet while maintaining hormonal balance. These components are necessary for testosterone synthesis. Bacon often gets a bad reputation, but when consumed in moderation, it can be a decent source of cholesterol and saturated fats. Chicken thighs are a better choice than chicken breasts when it comes to testosterone. However, the overall evidence on equol and cancer risk is unsettled. Women from Asian countries appear to receive greater protective benefit from breast cancer with high soy intakes than American and European women, but this may simply be a difference in the amount of soy consumed. 14-17 It appears that the effects of soy may vary depending on menopausal status, the age at which soy is consumed, and type of breast cancer. Some have shown a benefit with soy consumption and breast cancer while others show no association. In general, the average person (not a body builder or an elite athlete) does not need high levels of protein and should not exceed 2 grams per kilogram; or about 125 grams per day for a 140-pound person. For every 5% of calories that came from plant protein instead of carbohydrates, researchers observed a 26% lower risk for developing dementia in study participants. If you're trying to gain muscle mass, a higher-protein diet can help support muscle repair and growth. Vegetables might not be the first thing you think of when considering testosterone boosting foods, but they play a crucial role in hormone balance through multiple mechanisms. The potassium content (about 700mg per avocado) also helps regulate blood pressure and supports overall cardiovascular health, which indirectly benefits hormone production. Oysters are literally the king of testosterone boosting foods when it comes to zinc content. The research shows men’s testosterone levels drop 1% per year after age 30. Prioritize zinc-rich shellfish; vitamin D sources like fatty fish, fortified milks, and eggs; magnesium-dense greens; and boron-containing produce to build a testosterone-supportive menu. A 2011 human study used a much higher supplemental dose—10 mg of boron per day—and observed an increase in free testosterone. Animal research suggests that sulfur-rich compounds like allicin may stimulate luteinizing hormone, which in turn signals the body’s gonads to produce more testosterone. It may be especially important for reducing the breakdown of muscle proteins. HMB is responsible for some of the beneficial effects of protein and leucine in the diet. A small 2020 study with postmenopausal women found that 8 weeks of resistance training improved muscle mass and strength.
