Who doesn’t know about testosterone? The very hormone that helps healthy men and women regulate their overall health. But low levels of this hormone can cause several issues, such as erectile dysfunction, loss of muscle mass, hair loss, etc. So many people use testosterone boosters to increase their testosterone levels. But did you know that certain foods boost testosterone naturally? It can save you from expensive medical treatments like testosterone replacement therapy and can be a good alternative to taking other supplements for testosterone metabolism like magnesium supplements.
We researched, from finding out why these foods are best for testosterone production to alternative natural options that can help you with testosterone. Also the ease of availability of these foods at health food stores.
11 Testosterone Boosting Foods That May Boost Testosterone Levels
Green Leafy Vegetables
Micronutrients such as magnesium are abundant in leafy greens. Older men need to maintain a healthy level of testosterone, and they can do this by adding magnesium to their diet. It also gives them energy and helps produce red blood cells to carry oxygen all over the body. As a result, it can also act as a natural testosterone booster.
Magnesium has other health benefits as well. It can help reduce oxidative stress. Too much oxidative stress and inflammation can lead to low testosterone. So, adding testosterone boosting foods rich in antioxidants could help you keep optimal T-levels. Research shows that healthy men with high magnesium levels in their diet have higher testosterone than those who don’t. There also have been extensive research done on the effects of green leafy vegetables on male diabetic rats.
Spinach is rich in folate. It is a critical nutrient that can help increase blood flow. Additionally, it is also responsible for boosting sex drive. It also contains a very important luteinizing hormone boosting compounds that can help with overall reproductive health.
When cooked, spinach has over 100% of the recommended folate intake per cup, making it one of the best sources. Furthermore, it also contains magnesium. Magnesium is an essential nutrient for heart health and blood pressure regulation.
Avocados are a good source of healthy fats that regulate hormones. They also contain magnesium and boron – minerals that may improve healthy testosterone levels. The mineral boron plays a vital role in regulating hormones and might even protect the hormone from degrading. It can also target and ease stress hormone levels.
Boron supplements may also increase healthy testosterone levels, according to research. But the results are still unclear. More research must be done to fully understand the effects of boron supplements on testosterone. But preliminary results suggest that it may lower testosterone levels.
Taking boron supplements to increase testosterone isn’t recommended. However, consuming foods rich in this mineral may help maintain healthy hormonal health. For example, you can boost your testosterone levels by eating avocados, which are also excellent for maintaining healthy cholesterol levels.
A diet of fatty fish can provide you with healthy amounts of vitamins. It can also provide other ingredients that work well for your hormonal health. Though certain foods, like fried food, might lower testosterone, eating different types of protein is still important. If you follow this advice, maintaining a balanced diet is possible.
A study that analyzed six different foods found that diets with less fat are good at increasing healthy testosterone levels. You should avoid foods with higher fats. However, the researchers noted that it would take more research to find out if there was a link between the two. Nonetheless, adding healthy fats to your diet (like fatty fish) may still help improve your overall health, including boosting your testosterone levels.
Certain fish have high zinc content, and some even have other nutrients necessary to maintain healthy testosterone levels. There is evidence that the serum testosterone levels of men with low zinc properties are lower than their counterparts. Fish are one way people can get this nutrient vital to reproductive health among males. If you suffer from low zinc levels, you can potentially develop hypogonadism.
Egg yolks are high in fat, protein, and selenium. All these nutrients help fight free radicals. In one study involving over 10,000 men from different countries, people who ate more than three eggs per week had higher levels of sex hormones than those who only ate one egg or less per week.
Moreover, research reveals that testosterone is higher in people with optimal selenium levels. However, more experimentation is needed before saying anything definitively about this connection.
Products With Cocoa
You should incorporate more cocoa products into your diet. Doing this will help boost your testosterone levels. One way to do this is by consuming cocoa powder rich in magnesium and flavonoid antioxidants which immensely help with the stress hormone.
Many of your bodily functions depend on magnesium, including hormone balance. Furthermore, flavonoids have potent antioxidant properties that can combat inflammation.
Studies show that consuming certain flavonoids in cocoa may increase testosterone production. However, too much sugar intake can nullify these effects.
So, when shopping for chocolate, look for items with no added sugars. Alternatively, you can go for a limited amount (less than 10% of total sugars). Examples include cacao powder, raw cacao nibs, and low-sugar dark chocolate.
Shellfish like clams and oysters contain minerals like Omega-3 fatty acids, selenium, and zinc. These nutrients are essential for both male and female sexual performance. Impotence and low libido can occur when these elements are lacking. Shellfish has male health enhancing ingredients, just like the supplements that can further help support health and maintain good testosterone levels.
Some men seem to benefit from zinc supplements to treat hypogonadism. However, the role of these supplements as a generalized means of combating this condition is still up for debate. Omega-3 fatty acids, zinc, and selenium are nutrients that regulate testosterone levels.
Pomegranate And Berries
You can find flavonoids in berries, cherries, and pomegranates. The antioxidant properties of foods may protect testosterone-producing cells from damage and enhance testosterone production.
An older study of rats also found that pomegranate juice protects against oxidative stress. Therefore, pomegranate may increase testosterone levels if consumed regularly.
Still, there isn’t enough evidence in humans to determine whether or not pomegranates affect testosterone levels. Berry and cherry consumption may decrease inflammation caused by obesity, which can lead to lowered testosterone levels. Antioxidant-rich food consumption like these fruits could lead to overall healthiness. Thus, promoting hormonal well-being.
One research found that men who eat spicy food had higher testosterone levels and avoided erectile dysfunction. So whether or not it increases testosterone levels, the spice from a hot pepper may give you an advantage.
Eating spicy foods can increase happiness levels and even act as an aphrodisiac. However, ensure you’re careful about how much you eat- because too much might not suit you or your partner.
Nutrient- and antioxidant-rich tomatoes are suitable for people who want to boost their testosterone levels. Tomatoes can also improve sex lives and fertility or even improve prostate health.
These world wonders have lycopene, an antioxidant that may help produce healthy sperm. Additionally, tomatoes are rich in vitamin C leading to higher testosterone levels, and they also help make healthy sperm cells in men.
Tomatoes have antioxidants and lycopene, and these two properties can help reduce the risk of low testosterone levels in men. This was evident in studies that showed healthier-looking sperm samples after adding tomatoes to the diet.
There are many aphrodisiacs in nature, one of them being oats. When eaten regularly, oats can contribute to a healthier sex life. Oats can boost testosterone levels and improve circulation throughout the reproductive organs. In addition, the amino acid found within oatmeal called L-arginine helps create nitric oxide, a property that helps men maintain erections.
Men can benefit from L-arginine if they have erectile dysfunction. To increase blood flow, it relaxes and widens blood vessels. Unfortunately, recent research suggests that the effect of L-arginine might not last as long. Researchers believe that it does not perform as well as they previously thought.
Brazil nuts contain a lot of selenium; therefore, they can boost testosterone levels for muscle gain and other health benefits. One ounce (28 grams) provides 988% of the daily recommended value. Therefore, testosterone levels can increase by taking supplements. It will also improve the quality of your sperm, thus enhancing male fertility.
Selenium can do wonders to increase your sex urge and boost testosterone levels. For instance, one experiment on sheep cells revealed that supplementing with selenium-activated genes and pathways boosted testosterone production.
In another study, hypothetically, 600 mg of N-acetylcysteine per day and 200 micrograms of selenium may increase testosterone levels. Furthermore, your sperm count and sperm quality will also improve. All while being subjected to the placebo group.
It’s also important to note that most people who take these supplements are not eating enough foods with the mineral, such as Brazil nuts. Until more research is done on this topic, we can’t say what effect Brazil nuts will have on reproductive health in men.
Other Ways To Boost Testosterone Production
Many things can do the trick if you’re looking for ways to boost your testosterone levels. But make sure that it matches the cause of your low testosterone. Even extra virgin olive oil has shown to be effective. This is true because some remedies will work where others will not. Plus, anything that helps improve your general health might improve yours too! Hence, it would help if you cared for yourself mentally and physically.
Live A Healthier Life
Being unhealthy impairs your overall health, including testosterone and fertility. Lose weight if you are overweight. Excess weight is linked to infertility and a reduction in testosterone levels. Talk about losing weight if your doctor suggests it could be connected to weight or infertility. Your healthcare plan should aim to maintain a good body mass and perfect health.
Limit Your Alcohol Intake
Always avoid consuming large amounts of liquor or wine. These drinks can lead to lower sex drive and low testosterone levels. Alcohol can also affect your sperm count and fertility. However, if you drink alcoholic beverages, don’t forget to take vitamins. Vitamins such as Folates can help boost your health, and Folates can also help improve your body’s ability to produce healthy sperm.
Some kinds of vitamins will impact sperm health, for example, Vitamin D, C, E, and CoQ10. One type of vitamin, in particular, can help increase men’s testosterone levels. In addition, vitamin C (1,000mg) taken daily will boost a woman’s pregnancy chance.
Another study found that couples trying to get pregnant reported a lower success rate when the male partner had low vitamin D levels. Before we can have a concrete conclusion, more studies need to be done.
It may also depend on certain factors, such as the woman’s medication. It can also be that she was exposed to sunlight at some point during her days. If you’re wondering about your vitamin D supplementation level, talk to your doctor, and they’ll know how best to go about checking it out for you.
Get Enough Sleep Each Night
Sleep deprivation can lead to many health issues. Poor body immunity to hormonal imbalance is one of those issues. Restricting or over-sleeping can even damage your sperm quality!
Add some walnuts to your diet to boost antioxidants, and try out some different remedies. Include supplements such as coenzyme Q10 for a possible improvement in sperm count. Avoid excess soy intake, and Soy can contribute heavily to lower-quality sperm samples.
FAQs About Foods That Increase Testosterone Levels
Do Testosterone-Boosting Supplements Have Any Side Effects?
It’s essential to do your research before buying anything that has potential interactions with your medication or causes any other adverse side effects. If you’re looking for a supplement to increase your testosterone, it may be best not to settle for those supplements advertised as testosterone boosters.
Some have the dangers of pulmonary embolism and elevated liver enzymes. It’s essential not to take anything too soon without finding out how serious it is.
A study that evaluated 50 testosterone boosters showed many contain harmful ingredients. Such ingredients may harm one’s testosterone levels. Some supplements even contain traces of unneeded nutrients like zinc and B3. It is good to stay away from these expensive supplementation pills. Some of them are perfect and will give you an unrealistic boost. Talk with a professional about the risks for safer options before proceeding.
What Effects Do Drugs And Alcohol Have On Testosterone Levels?
You will experience sex differently when you use drugs or drink alcohol. In addition to lowering testosterone levels, drinking or using drugs may make you less likely to have sex. Alcohol abuse is acknowledged as a reversible cause of low testosterone.
What Are The Symptoms Of Low Testosterone Levels?
Loss of body hair is one of the symptoms of low testosterone. Other symptoms include decreased sex drive, weakness, and reduced testicular size. Other symptoms may include fatigue and reduced bone and muscle mass.
Profuse sweating is also another sign of low testosterone levels. There is no specific symptom of poor testosterone, and they can also be attributed to other serious health problems. Rather than diagnosing yourself with low T-levels, you should get a good diagnosis from a qualified professional.
Does Exercise Help With Increasing Testosterone Levels?
Exercising regularly and doing intensive muscle workouts can boost your testosterone levels naturally. Additionally, if you’re overweight or are carrying some extra fat, it is a good option to shed those extra few pounds and avoid fried foods.
Getting enough sleep and reducing stress levels help with natural testosterone production as well. If you have some stress or performance anxiety, chances are you may not be able to allow your body to increase the T levels.
In this case, you can talk to a therapist or focus better on getting enough sleep. Gradually, a healthier diet, sleeping patterns, and no stress will allow your body to maintain normal testosterone levels in a stable manner.
Conclusion: Which Are The Foods That Boost Testosterone The Most?
Diet and lifestyle can affect hormonal health, including testosterone levels. One way to keep reproductive hormones balanced is by eating foods rich in nutrients, and such foods can maintain hormone levels.
Take foods rich in vitamin D, magnesium, zinc, and flavonoids. For most men who are feeling symptoms of low testosterone (including decreased sexual function), it’s essential to work with a doctor on different kinds of tests so they can find out what causes the problem.
Low testosterone is something that affects so many people – both sexes, all over the world. You can change your lifestyle habits to improve your health, and eating healthy foods will bring you back to a healthier state of mind.
One way you might start this journey would be by examining some general health tips mentioned above. Each piece of information could potentially help raise your testosterone levels and maintain optimal testosterone levels. However, it may not work for everyone right away, but there’s no harm in trying it.