What Are the 12 Best Testosterone Boosting Foods? Strut Blog

8 types of foods that boost testosterone

Testosterone-boosting foods like oysters, eggs, leafy greens, and fatty fish may help build muscle, improve energy levels, and enhance your overall health. They are rich in dietary fibre and antioxidants, which aid in body weight management and reduce inflammation in the body. Maintaining a healthy weight is crucial for optimal testosterone levels, as excess body fat can lead to hormonal disruptions. Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient.

Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies. Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials.

The two omega-3s within fatty fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They’re great for maintaining and improving heart health (22), and a 2019 article reported their potential effectiveness in treating mood disorders (23). Low testosterone can cause problems with bone and muscle health, energy levels and libido. Learn which foods to eat more of—and which to skip—to support hormonal health. Testosterone is the primary male sex hormone and with its links to muscle mass, fat distribution, and sex drive, it’s no surprise that many men are seeking to enhance their levels of the hormone.

As emphasised by Dr. Jayasena, if you are concerned about your testosterone levels, it’s best to consult a healthcare professional who will provide you with a professional diagnosis. An animal study shows walnut oil has stimulating effects on the male reproductive system and could increase plasma testosterone. In a 2015 review, researchers highlight boron has a renowned effect on testosterone. Other sex hormones, in both men and women, may also be positively influenced. The mineral shows to exert a positive influence on testosterone and other anabolic hormones according to the International Journal of Endocrinology. Opting for lower fat milk reduces overall fat and calorie content while still preserving protein, calcium, vitamin D, and other nutrients. Testosterone Replacement Therapy (TRT) is a prescription treatment that restores testosterone levels in…

Hone is an online clinic that helps men and women manage their health. As part of your subscription and as medically indicated, physicians prescribe medications, and recommend supplements that are delivered to you from the comfort of your home. Alcohol is another major testosterone killer, as it can adversely affect your hypothalamus, pituitary gland, and testes (42).

Whenever you look at something that might be an easy-to-grab snack or is extra convenient, take a look at the nutritional label to see what is a comprehensive panel blood test you’re putting into your body. Testosterone is required for spermatogenesis to progress past its second phase, meiosis, involving cell division. The hormone is also vital for the differentiation of sperm cells and for mature sperm to be released. Levels of testosterone are significantly higher in the testes compared to the blood, and these elevated levels are necessary for normal sperm production. Testosterone is one of the primary hormones that affect male fertility. Along with follicle stimulating hormone (FSH), luteinizing hormone (LH), and other hormones, testosterone plays an important role in spermatogenesis, or the production of sperm.

Start by reducing, if not eliminating entirely, your intake of sugar, fast food and processed meals, including french fries, hamburgers, potato chips, soda, candy and pastries. We also advise against excessive alcohol use, which has been linked to low testosterone. Best known for its antioxidant and anti-inflammatory effects, red wine has also been shown to inhibit the production of estrogen-increasing androgens. While additional research is needed, studies have shown that five varieties of red wine are linked to these benefits, in particular cabernet sauvignon. Grass-fed beef is also a rich source of protein, zinc, iron, and vitamins A and E. Compared to grain-fed, grass-fed beef shows to supply more of omega-3 fatty acids and reduce overall saturated fat. Cracking open an egg and switching to grass-fed beef may be a ticket to increasing testosterone naturally.

One study showed boron may play a role in healthy testosterone metabolism and in preventing its breakdown in the body. While oysters are rich in zinc, other foods, including fatty fish, are also. So, while both egg options helped with muscle building, whole eggs seemed to offer some extra benefits for strength, testosterone, and body fat. This is likely due to the nutrients in the yolks, like healthy fats and vitamins. Licorice root, commonly used as a sweetener in candies and beverages, has recently come under scrutiny for its potential impact on hormone levels, particularly testosterone. A 2003 study involving 25 men who consumed 7 grams of licorice root daily reported a significant 26% drop in testosterone levels after just one week. However, the picture gets a bit more complex with a 2021 animal study indicating that licorice extract might actually help raise testosterone levels.