7 Foods that Boost Testosterone Naturally

Improving Low Testosterone Naturally Whole Health Library

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. It also plays other important roles in the body, including maintaining healthy bone density, fat distribution, and red blood cell production. In men, low testosterone levels may result in reduced body hair, loss of muscle mass, lower sex drive, and impotence. Other effects of low testosterone in men can include brittle bones, hot flashes, enlarged breasts, and even low energy and depression.

There’s always a risk that drugs, whether medicinal or recreational, can negatively impact your testosterone. One study established how to lower testosterone for blood work (http://centroculturalrecoleta.org) bananas’ chief nutrient, potassium (29) can promote testosterone production and firmer erections. Pyridoxine, more commonly known as vitamin B6 (30), also offers an abundance of benefits, including the release of androgens, which in turn can increase your T production. The two omega-3s within fatty fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Beef is rich in zinc and vitamin D, both of which are essential for low testosterone treatment. Lean cuts of beef can be included in your diet to help boost testosterone levels. Research suggests that adequate protein consumption can positively impact testosterone levels and support testosterone production. Aim for a moderate protein intake, typically around 1.6 to 2.2 grams per kilogram of body weight, depending on your activity level.

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As testosterone declines as a result of age and other factors, lean body mass and bone density may decrease, while the chances of cardiovascular disease and metabolic syndrome rise. Consequently, a research review found that regular consumption of soy protein or isoflavones had no significant effect on testosterone levels in men. All of the content and media on Lifesum is created and published for information purposes only.

By incorporating foods that contain zinc, such as oysters, red meat, poultry, beans, and nuts, you can help enhance testosterone levels naturally. Incorporating these zinc-rich foods into your diet can help support hormone production and overall reproductive health. While incorporating these testosterone-boosting foods into your diet is a great start, testosterone treatment is the best way to fully raise your 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.

This steroid hormone can increase fat deposition, resulting in more conversion of testosterone to estrogen. A combination of aerobic (increase in heart rate) and resistance (weightlifting) training has been found to increase the production of testosterone. This also helps prevent the most common diseases that men are most likely to die from, heart disease and cancer. Overtraining in endurance sports such as American football and weight-class wrestling and excessive exercise with calorie restriction can cause testosterone deficiency as well. Research suggests that testosterone levels can influence mood, motivation, and even cognitive abilities, highlighting the hormone’s far-reaching effects on human physiology. This powerful hormone serves as a key player in a multitude of bodily functions, ranging from muscle growth and bone density to red blood cell production and mood regulation.

So consider starting your day with pomegranate juice or adding fresh berries to your breakfast. There are plenty of natural, delicious foods you can incorporate into your meals that may give your testosterone levels a natural boost. These foods also make excellent dietary additions to support low T therapy, helping you optimize your results. A dangerously low testosterone level is typically considered to be below 200 nanograms per deciliter (ng/dL). Normal testosterone levels generally range from 300 to 1,000 ng/dL, depending on age and individual health factors.