The 9 Best & Worst Foods for Healthy Testosterone Levels
9 Foods That Will Naturally Increase Your Testosterone Levels
Eating too much has been linked to various cancers, but beef is an exceptional source of vitamin D and zinc. To ensure that the body does trt increase libido not over consume, choose to eat only lean cuts and avoid eating it every day. One of the most common questions that are asked of testosterone doctors today is, “Are there testosterone boosting foods that can naturally increase my testosterone levels? Those who ask this question can rest assured knowing that there are foods that they can include in their diet to help boost testosterone levels. These types of foods can be consumed to decrease the risk of getting low testosterone, or consumed while undergoing testosterone replacement therapy.
One study saw pomegranate users enjoy an average 24 percent uptick in T levels (28). Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. It turns out much of that cholesterol synthesizes into vitamin D and hormones, including your testosterone (8). Provided you don’t have any pre-existing cholesterol issues, there’s no reason why you can’t enjoy an egg or two each day. The medical community had long believed eggs weren’t all that great, since they’re high in saturated fat and cholesterol. That philosophy has changed over the past 20 years, however, and egg yolks have earned a spot among the healthiest existing food choices.
Oysters and shellfish are packed with zinc, a mineral that plays a key role in supporting testosterone production and overall reproductive health. Everything starts with the foods you eat, though your diet isn’t the only thing that could impact your testosterone levels. Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. A study of active young men found that drinking two cups of pure pomegranate juice each day for three weeks helped with muscle recovery, reduced inflammation and saw an increase in testosterone.
Often, diet and lifestyle changes often can help avoid low testosterone and support healthier levels. Oxidative stress results in cellular damage, including in the Leydig cells responsible for testosterone production. Antioxidants found in various foods can neutralize free radicals and reactive oxygen species, thereby reducing oxidative stress and supporting optimal testosterone synthesis. This article explores the importance of testosterone and the foods known to help support its levels naturally, promoting your body’s hormonal balance and overall health. Pomegranates, in particular, have been shown to improve mood, reduce blood pressure, and increase testosterone levels.
Researchers have proven that zinc can also help boost testosterone levels (1) as well as improve sperm quality and fertility (2). Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. Several supplements may also help increase testosterone levels naturally. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels.
These medications can come with the risk of serious side effects, so make sure you discuss all of them with your doctor. Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation (14). Cocoa products such as cocoa powder and cacao nibs are high in magnesium and flavonoid antioxidants, both of which are important for testosterone. However, the researchers noted that more high quality studies are needed to fully understand this relationship.
Check out our list of testosterone-killing foods to see what to cut out of your diet. Many cereals are also fortified with iron, calcium, magnesium, zinc, and vitamins A, C and D. That last vitamin is noteworthy, since a study (20) revealed concentrations of serum vitamin D were positive predictors of total testosterone. Fortified cereals are sometimes disparaged because they can run high in carbs and added sugar. But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts. In addition to weight training, combining this with interval training is the best overall combo to increase HGH.
Introducing testosterone boosting foods to a diet will help influence testosterone production but will not cure those with already low levels of testosterone. Seeing a doctor will confirm if you have hypogonadism (low testosterone), and if so, treatments and procedures will be made available to treat it. During this time it would be recommended to consume more of the foods listed above to help with testosterone production. Extremely rich in vitamin D, tuna can provide the nutrients for longer life and testosterone production. Rich in protein and low in calories, tuna is also great for the human heart.
Testosterone is very important for male sexual function, physical performance, muscle growth, bone density, mood regulation, among other functions. These risks are greatly reduced and may be eliminated altogether if testosterone is raised naturally. Also, a basic set of labs are required before deciding on treatment, to screen for prostate cancer, and screen for high cholesterol.
Legumes are a critical part of a balanced diet and a natural complement to cereals or grains. The information provided on this website is for informational purposes and not a substitute for professional medical advice, diagnosis, or treatment. If you have questions or concerns about your health, please talk to your doctor. Zinc has other health benefits as well, such as promoting immune function, cell production and the synthesis of DNA. Poor nutrition is at the root of many diseases and can also create an imbalance of male hormones. Furthermore, testosterone is not solely limited to its effects on the body; it also impacts emotional and mental health. However, other research has indicated that selenium supplements may increase the risk of prostate cancer in men who already have high selenium levels.