Testosterone levels decline with age, yet many things can contribute to this hormonal imbalance. Low testosterone can also be caused by changes in diet, abnormal weight, or medical conditions.
Low testosterone can be replaced by therapy for hypogonadism which falls below 300 ng/dL. It’s important to note that there are many treatments for low testosterone. But only one or sometimes two medications can be used at once. It all depends on what works best to increase your testosterone levels.
Hypogonadism is prevalent, and it occurs in roughly half of all men over 45 years old—especially those who live to be in their eighties. Eating healthy and taking care of oneself should be prioritized and doing this will keep your testosterone levels up. According to research, diets rich in processed food products can lower testosterone levels.
However, you may also consider incorporating a diet made up of nutrient-rich foodstuffs. When it comes to hormone health, some fruits and veggies are superfoods.
Vitamin D, magnesium, and zinc are just three among many that can contribute to an optimum level of testosterone production. Our article will provide you with all the foods that might boost your testosterone levels, so let’s dig in. Here are some foods that act as a natural testosterone booster.
Best Foods That 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 also has other benefits as well. It can help reduce oxidative stress. Too much oxidative stress and inflammation can lead to low testosterone. So, adding foods rich in antioxidants could help you keep optimal T-levels. Research shows that men with high magnesium levels in their diet have higher testosterone than those who don’t.
Spinach is rich in folate. It is a critical nutrient that can help increase blood flow throughout the body. Additionally, it is also responsible for boosting sex drive.
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 testosterone levels. The mineral boron plays a vital role in regulating hormones, and it might even protect the hormone from degrading.
Boron supplements may also increase testosterone levels, according to research. But the results are still unclear. More research has to be done to understand the effects of boron supplements on testosterone fully. But preliminary results suggest that it may lower testosterone levels.
Taking boron supplements to increase testosterone isn’t recommended. However, the consumption of foods rich in this mineral may help to maintain healthy hormone levels. You can boost your testosterone levels by eating avocados, but they 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 you with other ingredients that work well for your hormone health. Though certain foods, like fried food, might lower testosterone, it’s still important to eat different types of protein. 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 lowering 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 types of fish have high zinc content, and some even have other nutrients necessary to maintain healthy testosterone levels. There is evidence that the testosterone levels of men with low zinc properties are lower than their counterparts. Fish are one way people can get this nutrient which is vital to reproductive health among males.
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 also 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.
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 found in cocoa may lead to increased testosterone production. 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). Significant 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.
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 wellbeing.
One research found that men who eat spicy food had higher testosterone levels. 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. Make sure you’re careful about how much you eat- because too much might not be suitable for 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 sperms. 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 healthier sex life. Oats can boost testosterone levels and improve circulation throughout the reproductive organs. The amino acid found within oatmeal called L-arginine helps create nitric oxide, and it is 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. One ounce (28 grams) provides 988% of the daily recommended value. Testosterone levels can increase by taking supplements. Additionally, 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 done 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 yet say what effect Brazil nuts will have on reproductive health in men.
Other Ways To Boost Testosterone
Eat Maca Roots
Taking maca root supplements may boost testosterone levels, fertility, and sexual performance. Maca root is a plant food originating from central Peru. It has many traditional benefits and has been used for its ability to increase libido.
Your fertility may increase after consuming these roots. Several studies show that it could boost testosterone when taken for about three months. One to two ounces (approximately 60-120 milliliters) of dried Maca can increase testosterone levels.
Maca Root has many benefits for sex life. The Maca Root is perfect for increasing sperm production, and it can also improve libido and boost testosterone.
The root can also decrease anxiety and depression from lack of sexual activity. It can even boost your energy levels, making it easier to perform sexually. Reports show that Maca has helped people with erectile dysfunction achieve an erection.
Try Using Ashwagandha
Ashwagandha root extract has been found to increase fertility in both male and female individuals, and it does so by increasing testosterone levels. A detailed study on men with low sperm count found that taking ashwagandha is good. A dose of 675mg per day over three months can cause significant improvements. It can also increase fertility rates among most males.
Research shows that ashwagandha herb powder increases sperm counts by 167%. It can also improve sperm quality and semen volume by a good percentage. Enhanced testosterone levels have been found in only males taking 600mg of this herb powder daily! Researchers have discovered that this supplement can also increase muscle mass and strength.
Ashwagandha increases testosterone levels, based on observational evidence, and it can also boost motility and increase sperm count. Ashwagandha testosterone boosters can be used for the purpose. When you combine these observations with antioxidant benefits, it can be an excellent supplement for improving fertility.
Boost Your Testosterone And Sperm Count Naturally
Many things can do the trick if you’re looking for ways to boost your testosterone levels. But make sure that it matches up with the cause of your low testosterone. 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 care 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. If your doctor suggests it could be connected to weight or infertility, talk about losing weight. 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. 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 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.
Getting enough sleep and reduced 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, with a healthier diet, sleeping patterns, and no stress will allow your body to maintain normal testosterone levels in a stable manner.
Conclusion: Boosting Testosterone By Choosing Healthy Foods
Diet and lifestyle can affect hormonal health, including testosterone levels. One way to keep 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 for maintaining optimal testosterone levels. However, it may not work for everyone right away, but there’s no harm in trying it.