Six Foods to Boost Low Testosterone Naples Center for Functional Medicine

Diet and testosterone levels: Can food impact your hormones?

This last ancient superfood is one easy way to achieve optimal health. It’s been shown to improve the production of testosterone, but it is also a heart-healthy alternative to bad cooking fats. It can help lower blood pressure, which will translate to stronger erections and sometimes more stamina in the bedroom. They are great sources of zinc, fiber, and plant-based protein, so you can protect your heart while optimizing your sexual health. One of the best things about beans is that there are so many types and styles to choose from. When things are out of whack, you need to start making lifestyle choices a little more carefully. That’s why today, we are coming to you with a list of foods that can naturally address lower-than-average levels of testosterone.

Spinach is rich in magnesium, which is vital for low testosterone treatment. Magnesium helps reduce oxidative stress, which can negatively impact testosterone production. When it comes to enhancing testosterone levels, incorporating specific whole grains into your diet can make a significant difference. Whole grains like quinoa, brown rice, and whole wheat bread are excellent dietary sources that not only provide essential nutrients but also support hormonal balance.

Protein is the building block of muscle, but it also plays a crucial role in testosterone production. Including adequate amounts of lean protein sources such as eggs, chicken, and fish in your diet can support optimal testosterone levels. You may wonder how you can increase your testosterone levels naturally, and if certain foods can help (or hurt). We’ll look into the role of testosterone in the body, why testosterone levels decrease, and which diets and foods may affect testosterone levels. Magnesium, especially when combined with exercise, can increase testosterone levels in men (6). It also helps improve muscle function and regulate blood pressure, which is a chronic disease risk factor for men. Magnesium is naturally found in seeds and nuts, black beans, whole grains, and leafy green vegetables (7).

Onions and garlic are allies not only for general health but also for improving sexual health. Both foods increase hormones that stimulate the body to produce natural testosterone. Rich in natural phytochemicals like flavonoids, they protect sperm from harmful external factors.

Instead, focus on high estrogen symptoms on trt-quality fats and moderate how often you eat processed foods. If you don’t know where to start with your diet or how to recognize your food patterns, working with a registered dietitian can help you find a diet that works best for your body. According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes. Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. If seafood isn’t your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods. After predominantly being produced in the testes or the ovaries in, testosterone circulates in the blood where the hormone has an effect on various systems in the body.

Good thing, too—EEVO is filled with polyphenols (16), micronutrients packed with antioxidants that can combat heart disease, cancers, inflammation, and oxidative stress. Research often correlates those latter two ailments with reduced testosterone levels in males. Oysters aren’t the only shellfish that can make a positive difference in our hormone levels. Obesity is also linked to decreased testosterone levels, so it’s important to maintain a healthy weight in order to encourage normal production of the hormone. When it comes to our diet, our food selection is vital for encouraging the healthy production of hormones. Without a balanced diet, the body is starved of the essential nutrients that it needs to properly function.

They’re great for maintaining and improving heart health (22), and a 2019 article reported their potential effectiveness in treating mood disorders (23). One study reported improved free testosterone levels (10) within a week of taking boron supplements. One published study observed how a group of 75 infertile men, after taking a ginger supplement for three months, experienced a 17 percent increase in their T levels (6). Another documented analysis of how ginger can improve testicular size and function (7) which in turn could bolster sperm quantity and quality. The magnificent mollusks are loaded with vitamins B12 and D, selenium, copper, manganese and omega-3 fatty acids.

A Western-style diet is high in the refined carbs and added sugars found in white bread, desserts, pastries, and sweetened soft drinks. It’s also low in vegetables and often includes more fast foods, fried foods, and unhealthy fats. Testosterone levels are tightly controlled by the hypothalamus and pituitary gland, so people cannot control levels by consuming specific foods. Unfortunately, the negative feedback mechanisms that control hormone production will always bring testosterone levels to baseline. Even if they are increased acutely from a bout of exercise, levels will normalize after the exercise bout is completed. To achieve healthy testosterone levels, the most important thing is to eat a healthy, balanced diet rather than trying to avoid specific foods.