What should women take to supplement androgens? Top 10 Natural Foods and Scientific Analysis
In recent years, with the increase in health awareness, the relationship between female androgen levels and health has become a hot topic. Androgens are not exclusive to men. Appropriate amounts of androgens in women are crucial to maintaining muscle strength, sexual desire, bone health, etc. The following is a compilation of natural androgen-supplementing foods and scientific data that have been hotly discussed on the Internet in the past 10 days.
1. Why do women need to pay attention to androgens?
Female androgens are mainly secreted by the ovaries and adrenal glands, and their levels gradually decrease after the age of 30. Low levels can lead to fatigue, mood swings, muscle loss and other problems. But please note:Excessive supplementation may cause side effects such as acne and hair loss, it is recommended to check hormone levels first.
| Hormone name | Normal range (female) | Main functions |
|---|---|---|
| Testosterone | 15-70 ng/dL | Maintain muscle mass and bone density |
| DHEA-S | 35-430 μg/dL | Anti-fatigue, regulate immunity |
2. 10 natural androgen-supplementing foods
| food name | active ingredients | Mechanism of action | daily recommended amount |
|---|---|---|---|
| Oyster | zinc | Promote testosterone synthesis | 2-3 pieces (about 50g) |
| egg | Cholesterol, Vitamin D | Raw materials for hormone synthesis | 1-2 whole eggs |
| brazil nuts | selenium | Regulate thyroid function | 2-3 pills/day |
| animal liver | Iron, B vitamins | Improve hormone imbalance caused by anemia | 100g per week |
| pumpkin seeds | Magnesium, zinc | Inhibit excessive conversion of estrogen | 20-30g |
3. Latest research on controversial foods
1.soy products: Contains phytoestrogens. Long-term intake of large amounts may interfere with hormone balance, but moderate consumption (such as 200ml of soy milk per day) has not been proven to be harmful.
2.Maca powder: Peruvian research shows that it is possible to increase DHEA levels, but the effect varies from person to person. It is recommended to choose the black maca variety.
4. Lifestyle collaborative suggestions
| Way | effect | scientific basis |
|---|---|---|
| strength training | Stimulate testosterone secretion | Journal of Sports Sci (2023) research confirms |
| Get enough sleep | Avoid elevated cortisol | Hormone repair is best during deep sleep |
5. Expert reminder
1. Androgen supplementation requires professional testing. Blindly taking supplements may be counterproductive.
2. If severe symptoms (such as persistent amenorrhea, hirsutism) occur, you should seek medical treatment promptly.
3. Natural food adjustment needs to last 3-6 months to be effective, and short-term effects are limited.
Note: The data in this article are synthesized from NCBI, Chinese Nutrition Society and hot discussions on social media in the past 10 days. Please consult your doctor for specific individual circumstances.
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