Maybe one of the greatest achievement of modern medicine is the increased lifespan of the human population. Our challenge is to improve and increase our quality of life while we live longer. One challenge we have is improving bone health.

Osteoporosis is the most prevalent metabolic bone disease that affects half the women and one third of men, typically, in the sixth and seventh decade of life. Osteoporosis is characterized by uncoupled bone resorption that leads to low bone mass, compromised microarchitecture and structural deterioration that increases the likelihood of fracture with minimal trauma. These fragility fractures lead to disproportionally high mortality rate and a drastic decline in quality of life for those affected.

A survey showed that more than half of women aged 60–70 years will suffer from postmenopausal osteoporosis. Therefore, advancing the age threshold for research, observation and intervention is helpful to prevent and treat osteoporosis. Females aged 40–60 years are experiencing a special period in which we gradually transition from the childbearing period to menopause; in this period, ovarian function declines, hormone secretion changes the balance between bone absorption and bone formation is destroyed, bone loss accelerates, and the incidence of osteoporosis increases. Multiple studies show that the decrease in testosterone may be closely related to this process.

As we age, the amount of testosterone produced by the cells decreases. So why is that relevant to women? By the age of sixty, the average women will have lost nearly 50% of her testosterone supply. In addition, other factors (such as stress, lack of sleep, physical inactivity, the use of prescription medication and drinking) can cause testosterone levels to drastically decline. Although there is a growing awareness of the vital role testosterone plays in a man’s overall health, the vast majority of men still don’t recognize the key symptoms of testosterone deficiency.

Testosterone Deficiency & Symptoms:

Testosterone deficiency symptoms include depression, fatigue, low sex drive, irritability, loss of facial/body hair, thinning and/or wrinkling of skin, weight gain, and the weakening of both bone and muscle tissue. Eventually, imbalances of testosterone can set the stage for the development of more serious disease. Low testosterone levels can also disrupt the body’s blood sugar metabolism, leading to obesity and diabetes. Chronic deficiencies also promote the early onset of osteoporosis and heart disease.

Benefits of Testosterone Support Supplementation

• testosterone supplements can increase your sex drive

• testosterone supplements increase muscle while decreasing fat

• testosterone supplements improve energy levels

Testosterone can increase bone density.

Natural Vitamin Sources

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet. 

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know. 

• Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

• Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

• Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

• Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

• Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

• Natural vitamin B8 sources are whole grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

• Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

• Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb

• Natural vitamin B13 sources are root vegetables, liquid whey

• Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

• Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

• Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips.

As you can see, it’s fairly easy to include foods that naturally increase testosterone. So what would a simple testosterone increasing diet look like?

Here’s a sample menu:

3 day sample meal plan

Day 1

• Breakfast: Coconut smoothie with grapes and two scrambled eggs

• Lunch: Grilled chicken thighs, mixed salad with green leafy vegetables seasoned with olive oil

• Dinner: Steamed oysters with sweet potato fries and a handful of Brazil nuts

Day 2

• Breakfast: Egg muffins with broccoli and kale

• Lunch: Tuna and avocado sandwich with whole-wheat bread

• Dinner: Cauliflower rice with turkey

Day 3

• Breakfast: Scrambled eggs with avocado and chives

• Lunch: Lettuce wraps with chicken and vegetables

• Dinner: Fajita bowl with potatoes, brown rice, chicken, and ricotta cheese