Hormonal imbalance in men is common, but few talk about it openly.

Testosterone is the primary male hormone, but there are also other hormones that affect men's health, such as estrogen, prolactin and cortisol. Hormonal imbalance can lead to a variety of symptoms, such as reduced libido, weight gain, sleep difficulties, fatigue and irritability.

In general, a healthy and varied diet can help alleviate symptoms of hormonal imbalance and promote healthy hormone balance in men. By including a wide range of nutritious foods in your diet and avoiding processed foods and refined sugar, men can also help balance their hormones naturally.

Natural ways to balance hormones in men

The food we eat can affect our hormonal balance and help reduce the symptoms caused by hormonal imbalance. Here are some recommendations for foods that can naturally help relieve symptoms.

1. Eat nutrient-dense foods

Eating foods rich in nutrients can help balance hormones. Try to include a variety of colorful vegetables and fruits in your diet, as well as whole grains, avocado, legumes, etc.

Fat is important for hormonal health, but it's important to choose healthy fat sources. Include foods rich in omega-3 fatty acids, such as fish, nuts and seeds, and avoid saturated and trans fats.

Avoid processed foods and refined sugar, as they can contribute to hormonal imbalance.

Some examples and why they're good:

2. Eat foods that support testosterone production

Testosterone is important for men's health, so it's important to eat foods that support testosterone production. Foods rich in zinc, such as red meat, shellfish and legumes, can help increase testosterone levels. Other foods considered good for testosterone production include broccoli, cabbage, cauliflower and leafy greens e.g. leafy vegetables that contain high levels of vitamin K, which is important for testosterone production.

There are several superfoods that may be beneficial for increasing testosterone production in men. Here are some examples:

• Asparagus contains a compound called aspartic acid, which may help increase testosterone production. A study showed that asparagus supplementation increased testosterone levels in rats.
• Beetroot contains high levels of nitrate, which can help improve blood flow and oxygen uptake in muscles. A study showed that beetroot could increase production of nitric oxide, which in turn may increase testosterone production.
• Eggs are a good source of protein and vitamin D, both of which can help increase testosterone production. A study showed that vitamin D supplementation increased testosterone levels in men with vitamin D deficiency.
• Green tea contains a compound called epigallocatechin-3-gallate (EGCG), which may help increase testosterone production. A study showed that EGCG supplementation increased testosterone levels in men with overweight.
• Ashwagandha has been shown to increase testosterone levels in men with low hormone levels, while Maca may help balance hormone levels and improve fertility. Both are included in our superfood Hormon Harmony.

3. Avoid alcohol and caffeine

Alcohol and caffeine can negatively affect hormone balance, so try to limit your intake of these substances. Alcohol can negatively affect testosterone production, while caffeine can affect cortisol levels and thus increase stress.

4. Make sure you get enough sleep

Sleep is important for hormonal balance, so try to get enough sleep each night. Men usually need between 7-9 hours of sleep per night to maintain healthy hormonal balance.

5. Exercise regularly and support the body with extra protein

Regular exercise is an important factor for hormonal balance in men. When the body is exposed to physical activity, both testosterone production and growth hormone release are stimulated, which in turn contributes to recovery, energy and muscle building.

To support muscles and recovery, it is important to provide sufficient protein – especially if you exercise regularly. Plant-based protein sources such as chia-, pea- and pumpkin protein are easily digestible and rich in amino acids, making them a good complement to an active lifestyle.

In our blend Protein Power these protein sources are combined with cocoa, which adds natural richness and a rounded flavor, as well as date powder, which provides a mild natural sweetness without refined sugar. Together it's an easy and plant-based way to add extra protein to everyday life – perfect after training or as a nutritious shake for a snack.

In summary, a healthy diet can help alleviate symptoms of hormonal imbalance in men. By eating foods rich in nutrients, healthy fats, zinc and other nutrients that support testosterone production, men can help balance their hormones naturally. It is also important to avoid excessive alcohol and caffeine and ensure sufficient sleep & exercise regularly to promote healthy hormone balance.

It is important to note that if men experience severe symptoms of hormonal imbalance, such as extreme fatigue, depression or other mental health problems, it is important to consult a doctor. A doctor can perform tests to determine a hormonal imbalance and recommend appropriate treatment.

Sources:

Note that this is not a comprehensive list of all studies conducted on these superfoods and their impact on health and hormone balance, and there are certainly more studies that could be referenced. But these sources provide examples of the types of studies that have been done on these superfoods and their potential benefits for health and hormone balance.

• Mayo Clinic. (2022). Male hormonal imbalances
• National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Hormonal imbalances.
• Harvard Health Publishing. (2019). Foods that boost testosterone.
• Shukla KK, Mahdi AA, Ahmad MK, et al. Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis. Fertil Steril. 2009
• Ahmad MK, Mahdi AA, Shukla KK, et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril. 2010
• Lee MS, Lee HW, You S, Ha KT. The use of maca (Lepidium meyenii) to improve semen quality: A systematic review. Maturitas. 2016
• National Center for Complementary and Integrative Health. (2021). Ashwagandha.
• Natural Medicines. (2021). Maca.
• Hemp- and pea protein: Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA.
• The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutr J 12, 86. Cocoa: Hooper L, Kay C, Abdelhamid A, Kroon PA, Cohn JS, Rimm EB, Cassidy A.
• Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials.
• D'Oria R, Eleuterio E, Sgambato A, et al. Asparagus extract affects rat Leydig cell steroidogenesis in vitro. J Endocrinol Invest. 2016
• Petruzzello SJ, Lansford KA, Larkin KT. Effects of beet juice on recovery of muscle function and performance between bouts of repeated sprint exercise. Nutrients. 2019
• Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011
• Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008