75% of men don’t eat enough of this Testosterone boosting food: Salmon & Fatty fish
Are you looking to increase your testosterone levels and maximize muscle growth? If so, you may want to consider adding more salmon or fatty fish (such as Mackerel, Sardines, Cod etc.) to your diet.
A recent poll conducted on the YouTube channel revealed some interesting findings about how much salmon people eat on average.
According to the poll, 67% of respondents reported eating less than 2 ounces of salmon per day. Since fatty fish is one of the few healthy and dense sources of Omega-3 fatty acids, one of the most important forms of fat for overall male health, this amount falls below the optimal amount needed to maximize testosterone and muscle hypertrophy, as well as strength, cognition, insulin sensitivity, blood cholesterol, lowering inflammation and oxidative stress, and much more (S, S, S, S, S).
Only 9% of respondents reported eating 2 ounces of salmon per day. While this amount is slightly closer to the optimal daily intake, it may still fall short for those looking to maximize their Testosterone levels and muscle-building potential.
A larger percentage of respondents, 10%, reported eating 3 to 4 ounces of salmon per day. This amount falls within the optimal range for muscle-building and testosterone-boosting benefits, as it provides enough Omega-3s, choline, and key B-vitamins essential to steroidogenesis and muscle hypertrophy.
Interestingly, 15% of respondents reported eating more than 4 ounces of salmon per day. While this amount may provide additional protein and omega-3 fatty acids, it is important to note that consuming too much fish (in excess of what’s necessary to meat your micro and macronutrient goals) can lead to mercury toxicity, so no need to go overboard.
I also highly recommend getting the majority of your Omega-3s from actual fish, instead of fish oil supplements, since you are getting several other key nutrients (in addition to the Omega-3s), and don’t have to worry about the dangers of fish oil supplementation.
In summary, the poll results suggest that many people may not be consuming enough salmon or fatty fish to optimize their muscle-building potential and testosterone levels. Eating 3 to 4 ounces of salmon per day, or at least every other day, is highly recommended for those seeking to maximize strength, performance, testosterone, muscle mass, and more.
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SOURCES
Ferramosca A, Zara V. Diet and Male Fertility: The Impact of Nutrients and Antioxidants on Sperm Energetic Metabolism. Int J Mol Sci. 2022 Feb 25;23(5):2542. doi: 10.3390/ijms23052542. PMID: 35269682; PMCID: PMC8910394.
Abbott KA, Burrows TL, Acharya S, Thota RN, Garg ML. DHA-enriched fish oil reduces insulin resistance in overweight and obese adults. Prostaglandins Leukot Essent Fatty Acids. 2020 Aug;159:102154. doi: 10.1016/j.plefa.2020.102154. Epub 2020 Jun 13. PMID: 32563863.
Akhigbe RE, Hamed MA, Odetayo AF, Akhigbe TM, Ajayi AF, Ajibogun FAH. Omega-3 fatty acid rescues ischaemia/perfusion-induced testicular and sperm damage via modulation of lactate transport and xanthine oxidase/uric acid signaling. Biomed Pharmacother. 2021 Oct;142:111975. doi: 10.1016/j.biopha.2021.111975. Epub 2021 Jul 31. PMID: 34343894.
MInguez-Alarcón L, Chavarro JE, Mendiola J, Roca M, Tanrikut C, Vioque J, Jørgensen N, Torres-Cantero AM. Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian J Androl. 2017 Mar-Apr;19(2):184-190. doi: 10.4103/1008-682X.190323. PMID: 27834316; PMCID: PMC5312216.
Abbott K, Burrows TL, Acharya S, Thota RN, Garg ML. Dietary supplementation with docosahexaenoic acid rich fish oil increases circulating levels of testosterone in overweight and obese men. Prostaglandins Leukot Essent Fatty Acids. 2020 Dec;163:102204. doi: 10.1016/j.plefa.2020.102204. Epub 2020 Nov 12. PMID: 33221700.