6 Foods To Boost Testosterone Naturally

Its Time to Eat Right: 6 Important Testosterone Boosting Foods Men’s Health Clinics

Eggs can help maintain healthy testosterone levels because they contain vitamin D and healthy fats. Animal studies have found that selenium can increase testosterone production. However, it’s important to remember that we don’t have human studies to draw any conclusions about the extent of the relationship between selenium and testosterone. Regardless, eggs are highly nutritious and contain other testosterone-friendly nutrients. One smaller study found that eating the whole egg will be better for testosterone levels than egg whites. Testosterone is a hormone that what is synthetic testosterone made from important for many physiological functions in every person’s body. Optimizing testosterone levels through a nutrient-rich diet not only supports hormonal balance but can significantly enhance quality of life, including energy levels and libido in some cases.

If your testosterone has dipped because of these factors, the best way to boost it is with diet and lifestyle changes. Although there’s no specific diet that’s been proven to boost testosterone, research has given us insight into the types of foods that support the production of the hormone. Another way to support healthy testosterone production is by limiting consumption of alcohol. It’s also worth mentioning that the chemical backbone structure of testosterone is cholesterol.

In addition to eating foods that boost your testosterone levels, you may have other options, such as testosterone replacement therapy or hormone replacement therapy (HRT), that can be beneficial. But, again, talking with your health professional can be a great place to start. Incorporating a variety of protein-rich foods not only aids in muscle repair and growth but also provides essential amino acids that are precursors to testosterone synthesis. By prioritizing high-quality protein sources, you can effectively support your body’s natural hormone production processes. Most people with testes experience a gradual decrease in testosterone blood levels as they get older. On average, total testosterone levels will decrease by around 1% each year after age 30.

We’ve mentioned a few among our testosterone boosting foods — including vitamins B, C and D, zinc, magnesium, and omega-3 fatty acids — but there’s quite the list. Other ways to help keep T-levels where they should be include minimizing stress and getting plenty of exercise—specifically resistance training. Consuming testosterone-enhancing foods, such as fatty fish, leafy greens, and nuts, helps increase testosterone levels.

There’s always a risk that drugs, whether medicinal or recreational, can negatively impact your testosterone. One study established how bananas’ chief nutrient, potassium (29) can promote testosterone production and firmer erections. Pyridoxine, more commonly known as vitamin B6 (30), also offers an abundance of benefits, including the release of androgens, which in turn can increase your T production. The two omega-3s within fatty fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

However, drinking too much alcohol can markedly reduce testosterone levels and sexual function. Excessive alcohol consumption not only impairs hormone production but can also decrease sperm count and increase the risk of sexual dysfunction. In addition to strength training, cardiovascular exercise can also positively impact testosterone levels.

Sleep quality may also have major effects on your testosterone levels. A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone. In adult males, healthy levels are important for general health, including disease risk and sexual function. Though some studies show that supplementing with high levels of boron may help boost testosterone in certain people, study results are mixed.

Whole grains, such as brown rice, quinoa, and oats, are fundamental for supporting total testosterone levels due to their rich nutrient profile. Incorporating zinc-rich foods into your diet can be both delicious and beneficial for enhancing testosterone levels. Oysters are one of the best dietary sources of zinc, so consider making an oyster stew or a fresh oyster platter with lemon.

This steroid hormone can increase fat deposition, resulting in more conversion of testosterone to estrogen. A combination of aerobic (increase in heart rate) and resistance (weightlifting) training has been found to increase the production of testosterone. This also helps prevent the most common diseases that men are most likely to die from, heart disease and cancer. Overtraining in endurance sports such as American football and weight-class wrestling and excessive exercise with calorie restriction can cause testosterone deficiency as well. Research suggests that testosterone levels can influence mood, motivation, and even cognitive abilities, highlighting the hormone’s far-reaching effects on human physiology. This powerful hormone serves as a key player in a multitude of bodily functions, ranging from muscle growth and bone density to red blood cell production and mood regulation.

More research is needed to fully understand how boron supplements affect testosterone (15). Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels (13). Regardless, adding sources of healthy fats, such as fatty fish, to your diet will likely benefit your overall health, including hormonal health. In males, testosterone levels naturally decrease with age so the testosterone level considered high also decreases1. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control. Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females.