Testosterone levels aren’t constant all the time, for everyone, and, vary depending on many underlying factors like age, lifestyle changes, etc. However, the good news is, there are ways to bring back its production to an optimum level. The most basic and natural way of boosting testosterone is through the right kind of food.
That’s right, there are some foods that can work incredibly well when it comes to treating low testosterone issues. This guide will provide you with a detailed list of some of the most effective testosterone-boosting foods in addition to some other natural methods to regulate this hormone in the body.
Top 15 Testosterone Boosting Foods
Here is a compilation of some of the best foods that can assist with treating testosterone deficiency:
Pomegranate is considered a super fruit because it is rich in antioxidants, potassium, vitamin C, and several other nutrients. All of these work together to boost salivary testosterone which in turn increases energy, enhances mood, and fights depression and anxiety. A study has also shown that regular consumption of this fruit can improve fertility and increase reproductive health.
2. Green Leafy Vegetables
Leafy greens like spinach, kale, broccoli, and Romaine lettuce are packed with some vital nutrients like magnesium, iron, folate, calcium potassium and various vitamins including Vitamin B. Adequate intake of greens thus increases the body’s ability to absorb more crucial nutrients which in return helps in higher testosterone production. This, then, regulates sugar and blood pressure, enhances mood, and strengthens bones and muscles.
Packed with vitamin C, antioxidants, zinc, and vitamin E, ginger has been used to treat various ailments for centuries now. When it comes to testosterone deficiency treatment, ginger has been found to have a direct association with the production of the hormone. When taken in adequate amounts, ginger triggers the pituitary gland to release luteinizing hormone (LH). This in return induces tissue health in the testes and enables testosterone production and increases sperm count.
4. Velvet Beans
Mucuna pruriens or velvet beans is quite popular in the fitness community. The seeds contain powerful testosterone-inducing nutrients like magnesium, zinc, vitamin D, K, and boron that trigger the release of testosterone. Aside from increasing the free testosterone available in the blood, velvet beans have high L-DOPA or levodopa which increases fertility, improves sex drive in men, and treats nerve disorders.
Onion is one of the vegetables with numerous incredible health benefits, one of which is testosterone enhancement. This vegetable increases the power of antioxidant enzymes and protects Leydig cells from damage. It also triggers the production of luteinizing hormone (LH) which then boosts the testosterone release. Adding onions as a part of your regular diet can therefore show some serious results.
Oyster is a powerhouse of zinc and because of this, it is known to have high levels of aphrodisiac properties. Zinc helps increase sperm quality thus improving male fertility. It also helps inhibit the production of sex hormone binding globulin (SHBG) which then prevents it from converting the free testosterone to estrogen.
Tuna includes vitamin D which is important for bone and muscle health and an improvement of the overall immune system. Vitamin D is also known as a powerful mineral that boosts the synthesis of testosterone and maintains its level.
8. Egg Yolk
Eggs are a great source of protein, vitamin D, Omega-3, and cholesterol which are essential for maintaining testosterone health. Aside from this, it is a versatile food with multiple other benefits, one of which is muscle development and maintenance.
9. Fish Oil Supplements/ Fatty Fish
Fatty fish and fish oil supplements contain large amounts of omega-3 fatty acid which can help fight obesity. This has a positive impact on testosterone synthesis in men.
Shellfish, like oysters and other sea fish, are rich in zinc and magnesium which make a great food for treating testosterone decline.
11. High-Quality Olive Oil
A study shows that the purest form of olive oil can help in eliminating toxins from blood and testicular cells and helps increase serum testosterone naturally.
12. Vitamin D Fortified Milk
As mentioned earlier, vitamin D has multiple different roles in the body and one of them is supporting reproductive health in men. Taking Vitamin D-fortified dairy milk increases both free and total testosterone in the blood thus combating the testosterone deficiency.
Rich in potassium and an enzyme called bromelain, bananas are not just an excellent tummy-filling snack but also a fruit with amazing testosterone-boosting capabilities. The enzyme found in this fruit called bromelain helps increase the energy levels and endurance in the body. This improves your performance and workout timing and helps expand muscles which then paves the way for higher production of testosterone.
14. Fortified Cereals
The cereals fortified with various essential nutrients and minerals like zinc, calcium, magnesium, and vitamin D among others can support testosterone release by managing body weight. The cereals can keep you fuller for a long time while providing the required nutrition supply to the body.
15. Red Meat
Red meat like beef when taken in moderation helps support testosterone production. Red meat is a good source of protein and contains iron, zinc, copper, selenium, Vitamin B12, and various other micronutrients that offer an overall benefit to the body. Leucine, an amino acid derivative present in meat, assists in the development, and repair of tissues in the bones and muscles while maintaining bone strength. That said, it is important to note that any red meat in processed form can adversely affect testosterone production thus affecting reproductive health.
Food To Avoid When Boosting Testosterone
In order to regulate testosterone production in the body, it is important to avoid various foods as much as you need to take testosterone-boosting ones. Here are some of the food which is an absolute no-go when treating hormonal deficiency-
Alcohol: Excessive consumption of alcohol can lead to various health problems including sexual health issues. Alcohol can inhibit the functioning of Sertoli cells which in turn prevents the maturity of sperm causing fertility issues in men.
Packaged and processed food: Processed food contains high amounts of artificial regulators, salt, sugar, gluten, and various other synthetic products which affect the production of testosterone. Aside from that, deep-fried snacks increase bad cholesterol in the body leading to an increase in fat accumulation thus decreasing the body’s ability to produce enough testosterone.
Stale Food: Eating stale food is as harmful as eating packaged ones. Many people tend to cook excess food and preserve it in the refrigerator to save time. However, doing this regularly can affect health and thus come in the way of testosterone production. It is always best to eat freshly cooked food rather than refrigerated ones.
Other Methods Of Boosting Testosterone
Aside from food, it is also important to amplify physical activity in order to boost testosterone production. A combination of a good diet and an active lifestyle can help accelerate the synthesis of testosterone faster. Therefore, regular workouts, yoga, HIIT, or resistance training should be included as a part of the testosterone-reviving treatment.
Following good sleeping habits and meditation are great options as they relieve stress and fatigue.
Some of the other methods of increasing testosterone levels include natural supplements and Testosterone Replacement Therapy (TRT). But, you should note that, while all the food listed above can be eaten anytime even without any doctor’s consultation, if you are experiencing serious symptoms, it is always best to get yourself tested. Take your doctor’s advice before implementing any other boosting method.
With this, we come to the edge of the article about the various foods and methods to boost testosterone in the body. Sure the various vitamin and nutrient supplements can be of help when you are struggling with testosterone deficiency. However, the basic thing starts with bringing changes to your diet and lifestyle.
Including the above list of testosterone-boosting foods in your meals can bring major positive changes in the body. This is because the naturally occurring nutrients present in food not only help regulate the hormones in the body but also ensure that you have long-term health benefits. Regular exercise, maintaining the body weight, and keeping the mind stress-free in combination with food is also necessary.
Frequently Asked Questions (FAQs)
How To Increase Testosterone Production?
Regular workouts, including protein-rich food, zinc, Vitamin D in your diet, and proper sleep can help boost testosterone production.
What Is The Best Food To Boost Testosterone Levels?
Foods like pomegranate, ginger, banana, oyster, fish oil supplement or fatty fish, egg yolk, and leafy greens are best to treat testosterone deficiency.
Do I Need To Exercise Along With Taking Testosterone-Boosting Food And Supplements?
Yes, maintaining an active lifestyle by following a regular workout routine is a vital part when you are trying to combat testosterone deficiency. Food and supplements are most effective when combined with exercise.