PLAY
Follicle-stimulating hormone, or FSH, is a hormone produced by the pituitary gland that plays a key role in sexual development and reproduction in both males and females. In females, FSH is essential for estrogen production and follicular development; in males, it is essential, along with testosterone, for the maintenance of normal sperm count and function. (source)
Low serum follicle-stimulating hormone (FSH) levels can result from physiological factors involving the hypothalamus and pituitary gland, which regulate FSH production. Additionally, nutritional deficiencies in key micronutrients, like zinc and vitamin D, may also impact FSH levels due to their role in hormone regulation. (source, source)
Prioritize foods high in vitamin D: Vitamin D intake has been shown to increase FSH. (source) Research suggests that Vitamin D decreases anti-Müllerian hormone signaling, a pathway that inhibits follicle development. This action stimulates follicular differentiation and increases FSH. (source) Recommendation: Consume at least one serving of foods high in vitamin D daily.
One serving examples: Rainbow Trout (3 oz), Salmon (3 oz), Maitake Mushrooms (sliced) (1 cup), Fortified Milk (8 oz)
Maintain an athletic body composition: Higher FSH has been shown to be associated with higher body composition. (source) Accumulation of adipose tissue, particularly visceral fat, can increase the production of estrogen, which signals the pituitary gland to produce less FSH. (source) Maintaining an athletic body composition will aid in regulating FSH levels. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with vitamin D: Vitamin D supplementation has been shown to increase follicle-stimulating hormone. (source) Research suggests that Vitamin D decreases anti-Müllerian hormone signaling, a pathway that inhibits follicle development. This action stimulates follicular differentiation and increases FSH. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.
High serum follicle-stimulating hormone (FSH) levels can stem from physiological factors affecting the hypothalamus and pituitary gland, which regulate FSH secretion. Nutritional deficiencies in essential nutrients like zinc and vitamin D can also impact hormone production and activity. (source, source)
Prioritize fatty fish: Consumption of omega-3 fatty acids lowers FSH. (source) Fatty fish are a rich source of omega-3 fatty acids. Omega-3 fatty acids reduce cytokines which have been shown to negatively affect FSH production. (source) Recommendation: Eat at least two servings of fatty fish a week.
One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)
Maintain an athletic body composition: Follicle-stimulating hormone has been associated with body composition. (source) Body composition influences hormonal balances throughout the body. Adipose tissue, particularly visceral fat, can increase the production of estrogen, which helps balance pituitary gland FSH production. (source) Maintaining an athletic body composition will aid in regulating FSH levels. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with fish oil: Consumption of omega-3 fatty acids lowers FSH. (source) Omega-3 fatty acids reduce cytokines which have been shown to negatively affect FSH production. (source) Recommendation: Consume at least 3 g of fish oil supplements daily.
