Most men desire higher testosterone levels as they offer direct improvements in muscle growth, libido, and more. But what if we told you that the answer to boosting your testosterone levels could be as simple as reaching for a banana?
Yes, you read that right. Bananas are often touted as a natural way to increase testosterone online. But is there any truth to this claim or is it just another myth?
Let's peel back the layers and explore the science behind bananas and testosterone.
The impact of bananas on testosterone
After analyzing the nutrients & minerals found in bananas, we can safely say that their correlation with testosterone is not a myth. Consuming bananas regularly can boost your T levels, and here's how:
Magnesium
An average banana contains about 32 mg of Magnesium which is about 8% of the DV (daily recommended value). While magnesium is an essential mineral for bone cardiovascular health, it also plays a critical role in testosterone production. Studies show that older men with elevated Magnesium concentration also tend to have high T levels.
Regular magnesium intake can also boost testosterone production in younger men in as little as four weeks.
Bromelain
Bananas are an excellent source of Bromelain; an enzyme used in protein digestion. And, according to a 2016 study by M Shing et al., this enzyme also helps regulate T levels in your body.
Testosterone concentration usually goes down during intense activities like running or cycling. But, regular Bromelain intake prevents this from happening and keeps your T levels stable within the normal range.
Animal studies also show that Bromelain can increase sperm count and quality. Though, more human-focused studies are needed on this topic.
The different nutrients in bananas
Bananas are highly nutritious powerhouses and are often hailed as one of the healthiest fruits online. The nutrients and minerals in bananas include:
Manganese
Manganese regulates the production of the thyroxine hormone which is essential for your thyroid to function properly. A lack of this hormone can mess up your metabolism, weight, appetite, and organ efficiency. A dysfunctional thyroid can also lead to obesity which is a major cause of low testosterone in men.
Manganese is also a crucial part of an antioxidant enzyme called superoxide dismutase (SOD) which is responsible for preventing diseases.
Potassium
Potassium is responsible for several critical functions of your body. For example, low Potassium levels can hamper your body’s ability to create nerve impulses required for proper muscle contractions, heartbeat, and reflexes. In the worst-case scenarios, this can cause irregular heart rhythms and become a serious health risk.
Magnesium
We’ve already discussed the effects of Magnesium on your testosterone levels, but it offers a lot more. For starters, Magnesium is an essential part of over 600 enzyme reactions including energy metabolism and protein synthesis.
Its deficiency can also cause mental and physical fatigue — preventing you from working out consistently. Studies also show how regular Magnesium intake can improve the quality and duration of your sleep.
Vitamin C
Vitamin C is a powerful antioxidant that protects your body from the harmful effects of free radicals. The benefits of this nutrient include chronic disease prevention, and improved cognitive abilities like memory & focus.
Regular Vitamin C intake also reduces the concentration of LDL (bad) cholesterol which is a leading cause of cardiovascular diseases.
Vitamin B6
Vitamin B6 occupies an important role in regulating your cognitive health. Its deficiency can lead to poor memory and even long-term issues like dementia.
Vitamin B6 deficiency can also increase the production of estrogen in men which, in turn, lowers T levels. Fortunately, banana consumption can counteract its deficiency and restore your testosterone levels.
Fiber
Fiber is responsible for maintaining a healthy digestive system. It gets fermented by beneficial bacteria in your gut and turns into short-chain amino acids which promote gut health.
Other health benefits
The American Medical Association labels banana fruit as a “superfood” and here’s why:
Improve exercise recovery
According to a 2020 study by B Baker et al., the Magnesium and Potassium electrolytes in bananas can speed up the post-workout recovery process. This allows you to stay consistent with your fitness plan and achieve your ideal body shape faster.
Hunger suppression
Bananas are filled with soluble fibers that stay in your stomach for a long time and make you feel full. This enables you to eat low-calorie food without feeling hungry soon after.
Antioxidative properties
Bananas contain antioxidants called Flavonoids and Amines. These compounds protect your body from harmful free radicals and lower the risk of cardiovascular diseases.
Enhanced kidney health
The potassium in bananas plays a key role in regulating your blood pressure which, in turn, improves kidney health. This is because low blood pressure can slow down, or even prevent the progression of kidney diseases.
Faster weight loss
Studies show that Magnesium can improve your workout performance, especially when it comes to weight training. This allows you to increase the intensity and duration of your workout sessions — leading to faster weight loss.
Are there any side effects of eating too many bananas?
Yes, there are. Consuming too many bananas can cause digestive issues with symptoms such as softer stools, gas, bloating, nausea, cramping, and vomiting.
As long as you don’t consume more than two or three bananas every day, you should be completely fine.
Raw consumption
Bananas are one of the sweetest and most delicious fruits on this planet. Plus, they come pre-proportioned for your convenience. So, just peel a banana and eat it whenever you crave a snack during the day.
Smoothies
Making banana smoothies is a highly nutritious and healthier alternative to classic breakfast items like cereals. You can also mix other fruits like apples or dates to vary the flavor.
With a toast
If you have a sweet tooth, this might be the most mouth-watering choice for you. Here’s what you do:
- Toast a bread;
- Coat it with Nutella;
- Top the Nutella layer with sliced bananas;
- Enjoy your flavorful creation.