Testosterone Boosting Foods: 7 Foods That Increase Testosterone

7 Delicious Foods That Boost Testosterone

While a balanced diet rich in nutrient-dense foods can help support healthy testosterone levels, some foods can have a negative impact on testosterone production. Foods high in sugar, saturated and trans fats, and processed foods can lead to obesity, inflammation, and oxidative stress, all of which can negatively affect testosterone levels. Additionally, foods high in phytoestrogens, such as soy products, can mimic the effects of estrogen in the body, leading to an imbalance in hormone production.

A significant increase in total testosterone, bioactive testosterone, and free testosterone levels was observed in a vitamin D supplemented group. If testosterone levels are low, a doctor may recommend certain treatment methods. Common treatments include hormone replacement therapy in the forms of testosterone injections, gels, patches, and tablets. On the other hand, foods you should avoid in pursuit of what does increasing testosterone do for men testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. Egg yolks contain a great source of vitamin D and can help boost testosterone levels. Our list of testosterone-killing foods includes a few that fit this description. Various grains, nuts, seeds, vegetables, herbs, and liquids contain high amounts of phytoestrogens, plant-based compounds that can mimic estrogen functionality.

Anyone experiencing symptoms of low testosterone should speak to a doctor. The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction. People have used ginger for medicinal and culinary purposes for centuries. Aside from anecdotal evidence, test tube and animal studies have found that ginger extract may help increase testosterone production.

Though some studies show that supplementing with high levels of boron may help boost testosterone in certain people, study results are mixed. More research is needed to fully understand how boron supplements affect testosterone (15). Studies suggest that certain flavonoids, including cocoa flavonoids such as quercetin and apigenin, may help increase testosterone production from cells in the testicles called Leydig cells. These cells are responsible for 95% of total testosterone production in men (6, 12). Dark, leafy greens are an excellent source of micronutrients, including magnesium, a mineral that’s critical for maintaining optimal testosterone levels, especially in older men.

No matter how one chooses to prepare it or eat it, including this fish in one’s diet is an excellent and natural way to elevate one’s testosterone levels. A single can of tuna is more than enough to provide the recommended daily amount. Eggs are a great source of complete protein and are excellent at providing vitamin D, cholesterol, saturated fat and omega-3 fatty acids. The combination of these nutrients in their natural form can have an impact on boosting natural testosterone production. It is definitely possible to boost testosterone by eating certain foods. But for an immediate testosterone boost, you can use a supplement designed to increase testosterone production. NFS’s PRIME™ Testosterone Booster contains all the most powerful testosterone-boosting supplements you need.

A French study found that men consuming more hot sauce have more testosterone than those who consume milder heat. Elevated inflammation and oxidative stress can negatively impact hormonal balance, including testosterone levels. Bananas can boost testosterone production as well as improve energy levels.

If you have concerns about your testosterone levels, talk with a healthcare provider. While you can take boron in supplement form, foods like avocado and prunes can provide almost as much per serving. However, the testosterone-boosting effects of fruit are usually modest and not immediate. Most research on fruits and testosterone involves long-term consumption rather than short-term boosts. If you suspect you have low testosterone, avoid supplements marketed as “testosterone boosters.” Instead, talk with a healthcare professional for advice on safe, evidence-based treatments.

These vitamins and minerals have health benefits such as protecting bones from osteoporosis, protection against the development of cancer, helping to prevent inflammatory diseases, and more (6). However, there’s still insufficient research to support the use of fenugreek for most health conditions, including testosterone levels. If you are looking to boost your testosterone mainly to improve your sex life, try out a diet change, but speak with a doctor if you seem to still need additional help in the bedroom. One study gave men and women pomegranate juice daily for 2 weeks and then measured their saliva testosterone levels. The omega-3 fatty acids in tuna also promote cardiovascular health, reduce inflammation, and support brain function, all of which are important for athletes seeking peak performance. Everyone produces testosterone but people who are biologically male produce far more testosterone than biological females. People who are biologically female produce more estrogen than testosterone.

Omega-3’s are beneficial for hormone production and may be helpful for improving testosterone. And if these levels are too low, women can experience negative effects on bone health, decreased libido, and irregular menstrual cycles. Rich in vitamin D and protein, tuna is great for boosting testosterone levels. Focusing on foods that can help bolster your hormone performance is a great move, but it’s not your only move. If your levels are clinically low, you may want to consider the option of testosterone replacement therapy. The guac-maker is another ace source of magnesium and healthy fats that have been linked to increased testosterone.

Deficiency can lead to loss of muscle mass, impaired immunity, irritability, and bone loss. Remember that your testosterone will benefit if you avoid alcohol and high-fat diets. Meanwhile, there are foods to avoid too if you want to up your testosterone levels.