You might be thinking if it is possible to increase testosterone levels with amino acids through diet or supplementation and if so, how does it work?
Before diving into how amino acids can boost the so-called steroid hormone, testosterone, let me explain how steroid hormones and hormonal imbalance affect us in the first place.
Amino acids are our building blocks in protein synthesis. In order to boost testosterone, we need essential amino acids through our diet or supplementation such as BCAA’s, L-Carnitine, L-Arginine, L-Lysine and L-Ornithine. Factors such as exercise and other natural supplements are relevant to consider as well when boosting testosterone levels.
Steroid Hormones
Both men and women produce steroid hormones which include testosterone, estrogen, progesterone, cortisol, DHEA and aldosterone. These are all produced in different amounts because of the different needs we have individually as men or women. Steroid hormones help control metabolism, growth, inflammation, immune function, salt and water balance and sexual characteristics.
In order to produce enough steroid hormones, both as a man or a woman, multiple factors play a role and have to be accounted for in the equation.
Listed below are some of the causes of imbalanced steroid hormone production:
- Stress
- Adrenal fatigue
- Age
- Being overweight
- Sluggish liver detoxification
- Estrogen dominance
- Lifestyle factors
Stress And Adrenal Fatigue
Chronic stress is known to interfere with hormonal balance and might be a reason for interfering with the production of enough testosterone as well. Long-term stress affects the adrenal glands’ production of hormones. The adrenal glands are divided into the medulla and cortex, which are the inner core and rind of the adrenal glands, responsible for creating different hormones.
The adrenals cortex produces aldosterone which is responsible for electrolyte balance through our kidneys. The adrenal cortex also produces cortisol which is responsible for metabolism, blood sugar glucose and fighting against illnesses. Lastly, the cortex produces androgens, the male sex hormone, such as DHEA and testosterone.
The adrenal’s inner core is called the medulla and produces adrenaline, noradrenaline and small amounts of dopamine. This is responsible for our stress response and activates our sympathetic nervous system – also called fight or flight.
When chronic stress is occurring, the adrenal glands will roughly produce more stress hormones and fewer androgens. Long-term chronic stress, when untreated, leads to adrenal fatigue. This will make it even more difficult to produce enough steroid hormones, such as testosterone, which is the hormone we want to increase.
Age
As we age the production of androgens decreases such as DHEA/DHEA-s and testosterone. DHEA is a precursor of testosterone and estrogen but from the age of 30, DHEA levels slowly decrease. DHEA helps us maintain a healthy stress response, bone density, energy, strength, etc.
Other factors like andropause (male menopause) and menopause have an impact on our natural production of sex hormones.
Not only age has an impact on androgens – also factors like being overweight, sluggish liver detoxification and estrogen dominance have an impact which I’ll cover up next.
Being Overweight, Liver Detoxification And Estrogen Dominance
Being overweight, estrogen dominance and liver detoxification are closely related. When we’re overweight – probably from a diet containing highly inflammatory foods, sugar, alcohol, etc., it pressures our body to work harder to eliminate waste, and toxins, fight diseases and keep hormonal homeostasis.
The liver is responsible for being the main filtration system and it’s responsible for more than 500 processes in our body which covers:
- Store nutrients
- Regulate glucose
- Convert protein and fat
- Break down toxins, alcohol and medicine
- Break down hormones
Of course, this is just a small part of what our liver is capable of doing for us – nonetheless not taking proper care of the liver will affect our overall health.
When dealing with being overweight and having a sluggish liver as well, it will slow down the process of eliminating waste – which also includes excess estrogen that is stored in our fat tissue. The stored estrogen builds up in our body and when the liver can’t get rid of the hormones estrogen it will contribute to a lot of different unpleasantries. This will in the end affect our hormonal balance and production of sex hormones, such as testosterone.
If you are thinking that the above-mentioned causes can be affecting your hormonal balance, then how do you know if you produce enough testosterone?
Oftentimes this question is probably more relatable to men rather than women but relevant in both cases. For that reason, let me dive into the subject of natural testosterone production and later, how to boost it with amino acids.
How Do I Know If I Produce Enough Testosterone Naturally?
In order to figure out if we are able to produce enough testosterone or if we have hormonal imbalances in general, there are a few methods to use as measurements.
First of all, make a list of your symptoms and noticeable changes.
Symptoms of low testosterone in a man often include:
- Fatigue
- Low sex drive
- Sleep problems
- Decreased muscle size and strength
- Increased body fat
- Low sperm count
- Erectile dysfunction
- Depression
Low levels of testosterone in a woman have similar symptoms such as:
- Fatigue
- Decreased interest in sexual desires
- Difficulty reaching orgasm
- Loss of muscle strength
- Reduced vaginal lubrication
- Increased body fat
- Low motivation
Second of all getting tested is crucial to find the root cause of the problem, whether it’s caused by stress, age, inability to detoxify and eliminate waste, or other factors.
As a hormonal therapist, I’ll recommend you do a DUTCH Complete test which is the most advanced and accurate hormone test on the market. The DUTCH test measures 35 hormones that will provide a clear indicator of steroid hormones, detoxification pathways, cortisol patterns and where to set in in order to balance your hormones and boost testosterone.
If you are curious to learn more about the DUTCH test, click the link and I’ll guide you through the process.
Although getting a test is something I highly recommend, there are a few helpful tips on how to boost testosterone naturally – both through diet, amino acids supplementation and other supplements.
How Can Amino Acids Boost Testosterone?
As mentioned earlier, androgens (like testosterone) are a key factor in muscle growth and cell repair – and amino acids are the first component responsible for protein synthesis.
Protein synthesis is dependent on amino acids, especially getting the essential amino acids through our diet that we cannot produce naturally ourselves. The essential amino acids (EAA) are defined as:
- Branched Chained Amino Acids (Isoleucine, Leucine and Valine) also called BCAA’s
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
These EAAs help stimulate protein synthesis combined with the anabolic steroid hormones such as testosterone, human growth hormone(HGH) and insulin-like growth factor (IGF-1) because they build/repair the muscles and tissue. This means the anabolic phase is dependent on amino acids, both essential and non-essential, to boost hormones like testosterone.
When not getting enough essential (or non-essential) amino acids through our diet or supplementation, protein synthesis is lacking the building blocks for anabolic growth. As well when we age and produce fewer androgens, if we’re overweight or have a hormonal imbalance – chances are we’re not able to create enough testosterone to support anabolic growth. This is like a cycle where each component is dependent on each other.
The good news is – it is possible to boost testosterone and anabolic growth through our diet containing essential (and non-essential) amino acids.
Which Amino Acids Boost Testosterone?
Ingesting essential amino acids and undertaking consistent strength training can help increase testosterone production by supporting the protein synthesis process.
BCAA is known to be one of the most important EAA’s since it contains three of the essential amino acids. BCAA covers up to 45% of our body’s need for amino acids. It decreases muscle damage, reduces fatigue and shortens the length of muscle soreness.
Another important amino acid that can boost testosterone is L-Carnitine which is a non-essential amino acid synthesized from L-Lysine and L-Methionine. L-Carnitine helps to burn fat in the cells which provides more energy to the muscles.
Lastly, it is said that L-Arginine, L-Lysine and L-Orthinine are known to have an impact on Growth Hormone(HGH) in response to exercise.
Even though amino acids might help you boost your level of testosterone, taking other supplements is recommended as well for the most optimal result.
What Other Supplements Boosts Testosterone Fast?
In order to boost testosterone, there are a few methods like strength training, a healthy high-protein diet, amino acid support and natural supplements.
Some of the natural supplements that might help you boost testosterone include:
- Zinc
- MACA
- Ashwagandha
- Saw Palmetto
- Vitamin D3
- Tribulus
- Shatavari
- Tongkat Ali
- Pine Pollen
As mentioned earlier, increasing your testosterone levels are possible through multiple factors. This includes strength training, a high protein diet, macro- and micronutrients such as amino acids, vitamins and natural supplementation.
As a hormone therapist, I will not recommend taking a random guess at what your body might need. If you’re in doubt consult with a specialist who can guide you through the process.
