7 Delicious Foods That Boost Testosterone

Six Foods to Boost Low Testosterone Naples Center for Functional Medicine

If this is lowered testosterone can have more of an impact on your body. This type of shellfish is said to contain more levels of zinc than any other kinds of food. If a man has zinc deficiency, this can affect their sperm health and reproductive function. Contrary to what you might have heard, there isn’t any single food or supplement that can permanently boost low testosterone levels. Your body makes hormones like testosterone from the nutrients you eat — especially fat, protein, and certain vitamins and minerals. Eating a healthy, balanced diet can go a long way toward supporting healthier testosterone levels as you age.

When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time. Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone. An unexpected natural way to increase testosterone is intermittent fasting. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent.

As doctors who want the best for our patient’s health, we sometimes find the initial appointment to be a negotiation, knowing more conservative therapy initially is best. Testosterone is very important for male sexual function, physical performance, muscle growth, bone density, mood regulation, among other functions. These risks are greatly reduced and may be eliminated altogether if testosterone is raised naturally. Also, a basic set of labs are required before deciding on treatment, to screen for prostate cancer, and screen for high cholesterol. The labs must be obtained within 3 hours after you normally wake up, with the sooner after waking the better.

This guide will introduce you to some natural and healthy foods that boost testosterone. Foods that increase sperm motility include salmon, walnuts, and dark chocolate. These are rich in nutrients like Omega-3 fatty acids and antioxidants, which are essential for improving the health and mobility of sperm. In addition to diet, general lifestyle choices also play a significant role in male fertility. Regular exercise, maintaining a healthy weight, and managing stress are all important for healthy sperm.

Exercising, reducing stress, and getting enough sleep can all improve testosterone in the short term. However, long-term lifestyle changes are the best means of increasing levels. Leafy green vegetables are also rich in many other nutrients and can help support a balanced diet. Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. Before we get ahead of ourselves, this does not mean that alcohol should be avoided at all costs, but drinking in excess can have detrimental effects.

Cocoa in particular contains the flavonoids quercetin and apigenin—two powerful compounds that have been linked to increased testosterone production. It’s no secret that leafy greens are great for overall health—but they’re also an underrated powerhouse when it comes to testosterone production. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines.

This mineral is important in testosterone production, and when eaten in the right amounts, can provide benefits beyond simply boosting zinc levels. However, eating too much red meat has been linked to serious health risks like raised cholesterol and potential bowel cancer. According to a 2021 study, men who ate a more pro-inflammatory diet (high in refined carbohydrates and saturated fats) had lower total testosterone levels than those who ate less inflammatory foods. In addition, those with the highest intake of a pro-inflammatory diet had a 29.6% higher chance of testosterone deficiency compared to those with the least inflammatory diets.

These include weight gain, particularly on your chest, and loss of muscles; mood swings, fatigue, and difficulty sleeping; and sexual dysfunctions including erectile dysfunction and infertility. For those suffering from low testosterone, radical treatments like testosterone replacement therapy are not always necessary. There are simpler ways to manage Low-T – and testosterone-boosting foods are a great place to start. A 2018 study references that licorice root can running lower testosterone (www.primopianomolise.it) reduce testosterone in healthy women during menstrual cycles. Animal studies also show that licorice supplementation can lower testosterone levels. According to a 2017 study, scientists treated female rats with polycystic ovarian syndrome (PCOS) with spearmint essential oil to test its effects on the disorder. Researchers noted that spearmint essential oil reduced testosterone levels in these rats.

Studies conclude that magnesium consumption is linked to increased testosterone levels among male athletes. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production. Leafy greens like Swiss chard, spinach, and kale are loaded with magnesium — a mineral that’s been shown to boost testosterone levels. Magnesium also helps reduce inflammation and improve muscle function, which is key for maintaining high energy levels and optimal hormone balance. Excess body fat, particularly around the abdomen, can contribute to lower testosterone. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research. Still, eating foods high in nutrients that are important for maintaining optimal testosterone levels — such as zinc, selenium, and omega-3 fatty acids — may support hormonal health.

Additionally, a study in Taiwanese men found that low intake of leafy green vegetables was linked to lower testosterone (3). However, the researchers noted that more high quality studies are needed to fully understand this relationship. You may have low testosterone depending on the symptoms you have, please contact us to find out how we can help. Our team of healthcare experts and GMC registered doctors are licensed to UK GMC standards. It is better to consult with a healthcare provider before buying them. More research needs to be done to determine whether these findings hold true across different diets.