Testosterone production slows down as we age. This affects our ability to build muscle and lose weight. It affects our bone health and even our ability to perform sexually.
Fortunately, maintaining optimal testosterone levels is still possible. You can increase testosterone production through exercise, magnesium supplements, and eating the right food.
Let's look at the best testosterone-boosting foods out there. Let's go through the health benefits and how they increase testosterone levels naturally.
What Is Testosterone and Why Is It Important for Overall Health?
Testosterone is perhaps the most important hormone produced in the male body. It's created in the testes and by the adrenal glands thanks to the luteinizing hormone.
Having the right T-levels is vital for overall health. Testosterone allows men to maintain proper blood flow and brain function by producing red blood cells.
Testosterone has also developed a reputation as the "sex hormone." It ensures high sperm count and hair growth. It even solves erectile dysfunction.
Regulating your sex hormone levels also ensures higher levels of mental health. Encouraging the creation of testosterone-producing cells prevents depression and body dysmorphia.
Testosterone allows men to perform at peak levels of physicality and athleticism. It helps in muscle building and fat loss. It increases muscular strength, energy, recovery, and endurance.
PRO TIP: Having higher testosterone levels ensures better athletic performance.
Unfortunately, men who reach their 40s experience lowered testosterone production. This leads to fatigue, brain fog, irritability, joint pain, low sex drive, and weakening strength.
What Are the Best Foods for Boosting Testosterone Production?
Certain foods increase testosterone by lowering cortisol and estrogen levels. They also encourage vitamin D and B6 production, which boost testosterone levels.
Let's go through the best testosterone-boosting foods and what benefits they bring to the table.
The natural sweetener contains boron, a mineral associated with muscle building and bone health. Honey improves mental sharpness and muscle coordination.
Honey also stimulates the anterior pituitary gland. This allows honey to increase serum testosterone levels and boost testosterone production beyond natural levels.
Honey is antifungal and antibacterial. It can help heal wounds faster thanks to its antimicrobial properties. It even aids in digestion. This superfood helps promote a better quality of life.
This fatty fish is loaded with vitamin D. Studies have shown it to be able to boost testosterone levels by over 90%, which makes tuna a free testosterone superfood (1).
Tuna is also filled with Omega-3, one of the fatty acids that lower the risk of heart disease and cancer. Tuna promotes better circulation, improves skin health, and even protects eyesight.
As high-protein lean meat, tuna also aids in weight loss and creates a stronger immune system.
Popeye the Sailor Man's ever-present companion, this leafy vegetable is filled to the brim with magnesium, vitamin B6, iron, and other nutrients that boost testosterone naturally.
Spinach's magnesium content helps lower cortisol production, reducing the stress hormone. It even diminishes the sex hormone-binding globulin. This releases testosterone from its binding.
Spinach contains vitamins and plant compounds which give it even more benefits. It promotes heart and eye health, fights off infections and inflammation, and even helps tissue growth.
Cocoa powder and cacao nibs naturally boost t-levels thanks to their magnesium and flavonoid content. These flavonoid plant compounds also act as antioxidants and testosterone boosters.
Cocoa products also contain zinc and several B vitamins, which can boost your testosterone naturally. They lower bad cholesterol levels and control blood sugar levels.
Ironically, processed chocolate can result in low testosterone levels. You will need to take unrefined dark chocolate to affect testosterone levels positively.
Like honey, avocados are also rich in boron and magnesium, giving them incredible testosterone-boosting properties and protecting testosterone cells from degrading.
Avocados are also a source of healthy fat, lowering cholesterol and allowing a person to feel more full between meals. They also contain fatty acids like Omega-3 and vitamins like vitamin B6.
Avocados contain a large amount of potassium, similar to bananas. This helps regulate nerves and allows the body to absorb nutrients rather than expel them. They also lower blood pressure.
Egg whites provide huge amounts of lean protein, while the yolks are rich in vitamin D and selenium, a major antioxidant. Studies have shown selenium to be capable of boosting testosterone levels (2).
Egg yolks join the ranks of testosterone-boosting foods thanks to the nutrients they contain. They are shown to have significant contributions to testosterone levels over time.
Yolks also aid in brain development thanks to their choline. They prevent heart disease and are jam-packed with antioxidants that protect people from macular degeneration.
Berries, Cherries, and Pomegranates
These fruits are also testosterone-boosting foods as they contain flavonoid antioxidants. These antioxidants protect testosterone-producing cells, encouraging testosterone formation.
Pomegranate juice intake has also been found to boost the immune system and speed up recovery. It also promotes cardiovascular health and even raises testosterone levels by 24%.
Berries and pomegranates also have the highest nutrient-to-calorie ratio, giving you all the rewards of eating fruits without weight gain. They capably assist in weight loss.
Ginger has been found to solve male fertility issues. It helps bolster sperm production and has long been used as an aphrodisiac. This is thanks to its ability to raise t-levels naturally.
Ginger's many nutrients also allow it to fight off stress and even raise the testosterone level of anyone who eats it. It also reduces joint pain and inflammation. These factors allow for more intense workouts.
Ginger's also a kitchen staple because it fights off chronic illnesses and other signs of aging. It reduces the risk of cardiovascular and lung diseases. It even lowers blood pressure.
Extra Virgin Olive Oil
Extra virgin olive oil consumption has been found to increase testosterone levels thanks to its antioxidants and vitamin D. These boost serum testosterone levels and promote overall health.
The great thing about extra virgin olive oil is that it helps combat heart disease, stress, and inflammation. It's loaded with Oleic acid, which reduces cholesterol and fights inflammation.
Olive oil improves blood health, lowers blood pressure, and prevents Alzheimer's. It also works as a companion with every food on the list, allowing you to get the most benefits.
What Are Other Ways To Boost Testosterone Levels
Raising testosterone levels doesn't just come thanks to testosterone-boosting foods. There are other reliable methods of elevating testosterone, which we will go over here.
- Exercise - Increasing muscle mass triggers the production of testosterone. High-Intensity Interval Training (HIIT) also encourages the creation of growth hormone and testosterone in the short and long term.
- Minimize Stress - Lowering cortisol levels allows testosterone to increase in its stead. This happens by reducing stress. You can do this by getting more sleep, breathing fresh air, working out, journaling, and indulging in hobbies.
- Get More Vitamin D - Going outside and getting more sunlight allows you to raise vitamin D. This testosterone-boosting vitamin promotes stronger bones, prevents diseases and illnesses, and encourages overall health.
- Get Some Quality Sleep - Sleeping longer allows you to maintain high testosterone while improving your ability to raise testosterone through other means. It allows you to recover more quickly, rebuild torn muscle and gives you more energy when working out.
- Try Natural Testosterone Boosters -Testosterone supplements contain all the essential vitamins and minerals mentioned while also containing aphrodisiacs like Red Ginseng and Fenugreek. They allow you to produce more testosterone without using steroids.
- Live a Healthy Lifestyle -Staying active, eating a well-balanced diet, and sleeping well allow men to build muscle, lose weight, protect their joints and maintain good cardiovascular health. The healthier you are, the easier it is to raise testosterone naturally.
When combined, these steps allow men to produce higher levels of testosterone even as they continue to age. They also encourage an increase in overall health and a better quality of life.
Men who maintain higher testosterone levels also experience better oxygen absorption, faster metabolism, and higher sperm count. They possess a more chiseled, powerful physique.
If you follow these steps, you will not need anabolic steroids or Hormone Replacement Therapy (HRT) to reinforce testosterone synthetically.
Who Can Benefit from a Testosterone-Rich Diet?
Anyone can benefit from eating testosterone-boosting foods, though men are more encouraged. This is because women require more estrogen, and a rise in one hormone means an imbalance in the other.
These foods are rich in D-Aspartic acid, an amino acid that encourages testosterone production naturally. They decrease estrogen and cortisol production, improving mood and reducing stress.
These types of food don't just improve hormone creation. They each have pros that allow consumers to be the healthiest they can be when including these as staples of their diets.
Protein-rich foods reduce hunger, meaning you gain more muscle while losing weight, making them perfect for those looking to shed some pounds and get stronger simultaneously.
Green leafy vegetables are high in nutrients and low in calories. They lower cholesterol and the risk of obesity and stave off mental decline. They're useful for overweight people.
Testosterone-rich fruits are also rich in fiber, making them ideal for those with digestive issues. They reduce the risk of cardiovascular diseases, diabetes, and inflammation.
In general, foods that increase testosterone production also offer various other health benefits that ensure people stay active, disease-free, and perform at their peak for a long time.
Do you still have questions about how testosterone and food come together to impact your health?
Don't worry. We're here to help.
Let's go through some of the most burning questions people have regarding how food impacts testosterone levels and how else you can get the right nutrients.
How can I increase my testosterone in 24 hours?
While increasing testosterone levels is a process, it's possible to spike your testosterone levels within a day. You must eat plenty of "good fats" from avocados and fish. You can complement this with High-Intensity Interval Training to stimulate the growth hormone. Being more active and absorbing sunlight also raises testosterone levels.
What foods drain your testosterone levels?
Aside from keeping track of testosterone-boosting foods, we also need to avoid foods that drain testosterone levels, such as alcoholic drinks, soy products, dairy products, and desserts. These foods cause testosterone to plummet, making men weaker and raising estrogen levels. They can also cause bloating and diabetes in large amounts.
Can Supplements Raise Testosterone?
Plenty of natural supplements promise to boost your testosterone levels. They also promise to increase muscle mass, increase blood flow, and even solve erectile dysfunction. The effectiveness of these testosterone boosters will depend on their ingredients. Supplements that contain D-Aspartic Acid and magnesium can promote testosterone production.
What foods increase estrogen production?
Estrogen is the regulatory hormone found primarily in women. It also decreases as women age, leading to night sweats and hot flashes. There are foods rich in phytoestrogens that can reverse such effects. These include flax and sesame seeds, soybeans, garlic, peaches, and berries. These plant-based foods all serve to increase dietary estrogen.
What are the best sources of nutrients for testosterone production?
Testosterone-boosting foods are an ideal source of nutrients for men. These contain ideal amounts of minerals like magnesium and zinc and vitamins like vitamin B6, D, and Omega-3 fatty acids. These are nutrients in high-protein foods like eggs. They're found in avocados, fatty fish, leafy vegetables, fruits, and even cocoa products.
How to tell if you are testosterone deficient?
As testosterone levels fall with age, the symptoms of testosterone deficiency become more painfully obvious. These include low sex drive, erectile dysfunction, and the inability to perform in bed. You will no longer have any energy to do things, leading to fatigue. Not being as strong as before can also lead to irritability and depression.
These testosterone-boosting foods encourage the body to produce more testosterone. These allow people to live healthier, more balanced lives and give people more energy and raise overall health.
It is best to consult health professionals if these foods are not enough to increase testosterone levels. Inform your doctor before resorting to magnesium supplementation.
|↑1||Pilz, S et al. “Effect of vitamin D supplementation on testosterone levels in men.” Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme vol. 43,3 (2011): 223-5. doi:10.1055/s-0030-1269854|
|↑2||Shafiei Neek, Leila et al. “Effect of zinc and selenium supplementation on serum testosterone and plasma lactate in cyclist after an exhaustive exercise bout.” Biological trace element research vol. 144,1-3 (2011): 454-62. doi:10.1007/s12011-011-9138-2|