Incorporating 5 Essentials™
- Get a chiropractic exam. Chiropractors can remove interferences in the central nervous system that may be causinginflammation that affects hormone balance.(4)
Consume a diet rich in magnesium. Because both magnesium and testosterone support bone and muscledevelopment, men who increase their magnesium intake have been tested to have higher testosterone levels.(5) Someoptions for foods containing magnesium are spinach, avocados, and almonds.(6)
Get more vitamin D, which has been shown to increase testosterone levels in men.(7) You only need five to 15minutes of sunlight exposure on your skin, two to three times a week, for your body to produce adequate amounts of vitamin D.(8) Or, eat more wild-caught, fresh water fatty fish, such as salmon, to get more vitamin D (but these are not the best sources, natural sunlight is).(8)
Avoid soy and soy products. Plant isoflavones, called phytoestrogens, mostly found in soy, act like estrogen in the body.(9) High estrogen levels lower testosterone levels in men.(10)
Include ginger in your diet. Ginger is an antioxidant and can increase male hormone activities, like the production of testosterone.(11,12) Include ginger as a spice in food, make as a tea, or add to a smoothie.(13)
Make sure to get enough zinc. Zinc may play a role in regulating the production of testosterone.(14) Include high zinc foods in your diet, such as organic grass-fed beef, chickpeas, and cashews.(15)
Get 7 - 9 hours of sleep per night.(16) One study found that testosterone levels significantly decreased after sleepdeprivation.(17)
Oxygen & Exercise
Perform high-intensity interval training (HIIT). HIIT has you perform very intense exercise, like sprints, for a short duration, only about 30 seconds, then rest, and repeat. HIIT has been shown to increase testosterone levels more in men than normal endurance exercise.(18) High intensity exercise also stimulates the release of human growth hormone (hGH0), which promotes the secretion of testosterone.(19,20)
Please consult with your healthcare practitioner before starting any exercise program.
Don’t smoke or drink alcohol. Smoking appears to influence free testosterone levels by changing levels of sexhormone-binding globulin (SHBG).(21) Because SHBG is produced in the liver, this may be why many individuals with metabolic syndrome diseases, such as type 2 diabetes, have low testosterone levels.(22) Alcohol (especially in excess amounts) can rapidly lower testosterone levels.(23)
Use plastic and personal care products free of toxic chemicals, especially endocrine disruptors, like phthalates. Phthalate, found in PVC plastics and personal care items, may block the effects of testosterone.(24)
If you have concerns about your testosterone levels, please consult with your healthcare practitioner about performing the proper blood tests.
Talk to your healthcare practitioner about including these and/or any other supplements in your dietary practices.
Testosterone Health Supplement Recommendations
Instructions for Use
2 capsules daily
1 capsule daily
2 capsules with food daily
Multivitamin (Men's or Women's)
Vitamin D3 + Probiotics
B-Complex with Delayed Release
Instructions for Use
1 capsule twice daily with food
1 capsule daily with food
1 capsule daily
2 softgels - 1 -2 times daily with food
4 capsules daily with food
Never modify any medications or other medical advice without your healthcare practitioner’s support.
*For optimal results, we recommend you perform a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.
1. Fletcher, J. What are the symptoms of low testosterone? Medical News Today. https://www.medicalnewstoday.com/articles/322647.php. Updated August 1, 2018. Accessed May 7, 2019.
2. Tyagi V, Scordo M, Yoon RS, Liporace FA, Greene LW. Revisiting the role of testosterone: Are we missing something? Rev Urol. 2017;19(1):16–24. doi:10.3909/riu0716
3. Mulligan T, Frick MF, Zuraw QC, Stemhagen A, McWhirter C. Prevalence of hypogonadism in males aged at least 45 years: the HIM study. Int J Clin Prac. 2006;60:762-69.
4. Hardy K, Pollard H. The organisation of the stress response, and its relevance to chiropractors: a commentary. Chiropr Osteopat. 2006;14:25. doi:10.1186/1746-1340-14-25
5. Cinar V, Polat Y, Baltaci AK, et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research. 2011;140(1):18-23. doi: 10.1007/s12011-010-8676-3
6. Goldman R. Ten foods high in magnesium. Medical News Today. https://www.healthline.com/nutrition/10-foods-high-in-magnesium. Updated July 26, 2017. Accessed May 7, 2019.
7. Pilz S, Frisch S, Koertke H, et al. Effect on vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research. 2011;43(3):223-5. Doi: 10.1055/s-0030-1269854.
8. Holick MF. Vitmain D and Bone Health. J Nutr. 1996;126(suppl_4)1159S–1164S.
9. Barnes S. The Biochemistry, Chemistry and Physiology of the Isoflavones in Soybeans and their Food Products. Lymphat Res Biol. 2010;8(1):89-98.
10. El-Sakka AI. Impact of the association between elevated oestradiol and low testosterone levels on erectile dysfunction severity. Asian J Androl. 2013;15(4):492–496.
11. Ghlissi Z, Atheymen R, Boujbiha MA, et al. Antioxidant and androgenic effects of dietary ginger on reproductive function of male diabetic rats. International Journal of Food Sciences and Nutrition. 2013;64(8):974-8. doi: 10.3109/09637486.2013.812618.
12. Mareš A, Najam WS. The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men. Tikrit Medl J. 2012;18(2):322-329.
13. Ware M. Ginger: Health benefits and dietary tips. Medical News Today. Updated September 11, 2017. Accessed May 7, 2019.
14. Wallace AM, Grant JK. Effect of Zinc on Androgen Metabolism in the Human Hyperplastic Prostate. Biochem Soc Trans. 1975;3:540-542.
15. West H. The 10 Best Foods That Are High in Zinc. Healthline. Published April 19, 2018. Accessed May 7, 2019.
16. Hirshkowitz M, Whiton K, Albert S, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. ScienceDirect. 2015;1(1):40-43. https://doi.org/10.1016/j.sleh.2014.12.010
17. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173–2174. doi:10.1001/jama.2011.710
18. Herbert P, Hayes LD, Sculthorpe NF, Grace FM. HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocr Connect. 2017;6(7):430–436.
19. Wideman L., Weltman JY, Hartman ML, et al. Growth Hormone Release During Acute and Chronic Aerobic and Resistance Exercise. Sports Med. 2002;32:987-1004.
20. Rengasamy R, Maran M, Sivakumar R, et al. Growth Hormone Directly Stimulates Testosterone and Oestradiol Secretion by Rat Leydig Cells in vitro and Modulates The Effects of LH and T3, Endocr J. 2000;47(2):111-18.
21. English KM, Pugh PJ, Parry H, et al. Effect of cigarette smoking on levels of bioavailable testosterone in healthy men. Clin Sci. 2001;100(6):661-665.
22. Yao QM, Wang B, An XF, Zhang JA, Ding L. Testosterone level and risk of type 2 diabetes in men: a systematic review and meta-analysis. Endocr Connect. 2017;7(1):220–231. doi:10.1530/EC-17-0253
23. Rivier C. Alcohol rapidly lowers plasma testosterone levels in the rat: evidence that a neural brain-gonadal pathway may be important for decreased testicular responsiveness to gonadotropin. Alcoholism, clinical and experimental research. 1999;23(1):38-45.
24. Ferguson, Meeker. Ferguson, Kelly K. Phthalates found in plastics could block hormone involved in sexual cognitive function. Endocrine Society. https://www.endocrine.org/news-room/press-release-archives/2014/reduced-testosterone-tied-to-endocrine-disrupting-chemical-exposure
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.