What Are the 12 Best Testosterone Boosting Foods? Strut Blog

Can Eating Certain Foods Boost Testosterone Levels? UPMC HealthBeat

So, for now, the relationship between licorice root and testosterone remains an area that requires further investigation to determine the full scope of its impact on hormonal balance. Mayo Clinic says that a healthy lifestyle can improve general health, but it does not boost testosterone levels. One scientifically proven way to raise testosterone levels is by taking testosterone via intramuscular injection. Yes, there are some claims that eating red meat, oysters, or other foods can increase testosterone and libido, but these allegations are not backed by evidence. Rather than trying to increase testosterone through food, one should consider scientifically-backed medical treatments.

Cruciferous vegetables are also high in indole-3 carbinol, which increases the amount of estradiol (a vital estrogen hormone) that is excreted from the male body. The study found that testosterone was boosted on average about 24% from the start of the trial, suggesting that pomegranate juice may have testosterone boosting properties. Testosterone plays a role in maintaining muscle mass, bone health, sex drive, vitality, and general health. For athletes, maintaining adequate zinc levels is crucial, as it also plays a role in muscle repair and recovery. Zinc deficiency can lead to fatigue, muscle weakness, and slower recovery times, making it critical for anyone engaged in regular physical activity. Tribulus terrestris is a Mediterranean plant that’s covered with spines, also called puncture vine.

Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications. Another compound in honey called chrysin is thought to be a potent aromatase inhibitor. These natural testosterone supplements for females compounds block aromatase from converting testosterone into estrogen, and may therefore promote higher testosterone levels. There is not enough data to suggest an exact number of whole eggs to eat per day to raise testosterone. However, the males in this study ate three whole eggs immediately after each of their thrice-weekly resistance training sessions.

Regular exercise and avoiding smoking and excessive alcohol can also significantly improve rapid sperm motility. Recent researchshows the antioxidants in ginger may enhance testosterone levels, improve sperm health, and support fertility in men. Fortified cereals can boost energy levels due to the high levels of Vitamin B, Iron, calcium, zinc, magnesium, and vitamins A, C and vitamin D and can be beneficial for a healthy diet. While pomegranate shows positive signs as a food that boosts testosterone 10 along with overall health benefits, it could be beneficial to include it as part of a healthy lifestyle. According to research, 2 men’s testosterone levels dropped when they eliminated foods containing zinc.

When combined with estrogen, these two hormones help with the growth, maintenance, and repair of their reproductive tissues, bone mass, and human behaviours (13). Whenever you set out to correct bodily function with diet, it’s important to discuss this with a hormone specialist or a professional nutritionist. Everyone’s bodies work differently, so talking to a professional about your concerns is the best way to get a baseline for yourself. However, other research has indicated that selenium supplements may increase the risk of prostate cancer in men who already have high selenium levels. However, research indicates that you’d need to eat about 40–70mg per day of isoflavones, a phytoestrogen found in soy, to see an effect on your health.

“Moderate to high alcohol intake can decrease testosterone over time,” Houman explains. Alcohol may induce changes in the endocrine system and affect the testes. Chronic or heavy drinking poses a significant risk to hormonal health and overall well-being. Regular exercise reduces your risk of an abundance of health conditions and diseases. It could even help control sexual health issues such as erectile dysfunction and premature ejaculation. Vitamin D-rich foods include fish high in fatty acids, egg yolks, mushrooms, cheese, beef, liver, milk, and certain cereals. Overall, testosterone is an essential hormone for male development and, to a minor degree, female development.

Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. Emerald edibles like kale and collard greens lead the pack in vitamin K content. Vitamin K can promote bone health, protect against osteoporosis (9) and keep body inflammation down, which helps keep your T levels up. Lauren is an award-winning registered dietitian, author of three books and all-around lover of good food.

They also found that too many omega-6 fatty acids appear to reduce testicular size and function. A person can also increase testosterone levels naturally by exercising regularly and maintaining a moderate weight. Most men with low testosterone consume too much junk food and too many carbohydrates. Avocados aren’t just a popular superfood — they’re packed with nutrients that support healthy testosterone levels. Research has shown that magnesium supplementation can increase free and total testosterone levels in both sedentary individuals and athletes, particularly when combined with exercise. Additionally, magnesium’s role in reducing oxidative stress and improving metabolic profiles further supports a positive impact on testosterone levels. Aim for seven to nine hours of quality sleep per night to support healthy hormone production.

Beyond individual nutrients, the overall nutrient profile of regeneratively raised meat is noteworthy. This unique nutritional synergy can further contribute to optimal testosterone levels. When testosterone levels drop below normal ranges, a condition known as low testosterone or hypogonadism can be made in the conventional sense. Normal ranges in western medicine capture 95% of the population’s health which is not that robust these days. We always want to strive for optimal levels in order to stave off chronic disease and optimize performance. That’s where functional medicine and Opt Health come in because you can have a testosterone level at the bottom of a “normal” range, far from optimal.

But, since many people may be allergic to shellfish, if you have a reaction to them find a different food or supplement source for your zinc needs. Men with low zinc levels may develop hypogonadism, impotence, or delayed sexual maturation. Oysters are one of the most zinc-dense foods available and are thought to be good at addressing zinc deficiencies if eaten regularly. UPMC HealthBeat is the publishing website for UPMC, an integrated health care system based in Pittsburgh. Articles published on this site go through several rounds of review before publishing, including a clinical review conducted by UPMC medical experts.