PLAY
Luteinizing hormone (LH), which is produced in the pituitary gland, stimulates key activities of the reproductive system. In females, LH stimulates the production of steroid hormones; in males, it stimulates the production of testosterone. (source)
Low serum luteinizing hormone (LH) levels may stem from physiological factors related to the pituitary gland, which produces LH along with other hormones like follicle-stimulating hormone (FSH). Nutritionally, inadequate intake of essential nutrients, like zinc, for example, can also affect LH levels as these nutrients play a role in hormone regulation. (source, source)
Prioritize zinc-rich foods: Zinc intake has been shown to increase luteinizing hormone levels. (source) Zinc is crucial for the proper functioning of the pituitary gland, which produces LH. Supporting the pituitary gland therefore increases LH levels. (source) Recommendation: Consume at least two servings of zinc-rich food a day.
One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)
Prioritize sleep: Sleep deprivation has been shown to negatively affect LH. (source) Sleep alters pituitary functions which influences gonadotropin concentrations such as LH. (source) Recommendations: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with ashwagandha: Ashwagandha has been shown to increase luteinizing hormone. (source) Ashwagandha regulates the hypothalamus-pituitary-adrenal axis, which plays a role in LH production. This regulation leads to decreases in cortisol and increases in sex hormone production, including LH. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.
High serum luteinizing hormone (LH) levels can often stem from physiological factors related to the hypothalamus and pituitary gland, which regulate LH secretion. Lifestyle factors like inadequate sleep can disrupt the hypothalamic-pituitary-gonadal axis, leading to elevated LH levels. (source, source)
Limit foods high in zinc: Zinc intake has been shown to increase LH levels. (source) Zinc plays a role in LH production through pathways related to the pituitary gland, so limiting excess zinc will aid in regulating LH levels. (source) Recommendation: Monitor and limit excess consumption of zinc-rich foods, like oysters, beef, and pumpkin seeds.
Perform breathwork and/or meditation: Chronic stress has been shown to negatively affect the luteinizing hormone secretion pathway. (source) Meditation and breathwork have been shown to reduce stress, which aids in the regulation of LH. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with myo-Inositol: Supplementation with myo-inositol has been shown to reduce luteinizing hormone concentrations. (source) Myo-inositol helps the body use glucose more efficiently, which leads to better regulation of hormone production, including LH. (source) Recommendation: Supplement with 2 g of myo-inositol.
