Are you looking to increase your testosterone levels and spice up your libido? Unfortunately, if you’re a man struggling with low testosterone, it can not only impact your energy and sex drive but also lead to other health issues. Fortunately, there are steps that you can take to naturally boost testosterone levels and get yourself feeling hornier. One of the best ways for men with lower testosterone is by making smart dietary choices – such as incorporating certain foods – which will help support their hormone levels from the inside out. Read on for our list of the best foods for increasing low testosterone!
1. Ginger
Besides the Many benefits of ginger, people have used this root to improve men fertility for centuries.
According to a 2012 study, taking a daily ginger supplement for 3 months increased testosterone levels by 17.7 percent in a group of 75 adult male participants with fertility issues. The authors suggested that ginger may also improve sperm health in other ways.
Authors of a study from 2013 report that ginger increased testosterone and antioxidant levels in a diabetic rat model in just 30 days.
2. Oysters
Oysters contain more zinc per serving than any other food, which is important for sperm health and reproductive function.
Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed sexual maturation.
People can also find the mineral in:
- other shellfish
- red meat
- poultry
- beans
- nuts
It is important to note that zinc and copper compete for absorption. Take care when choosing supplements to avoid consuming too much of either mineral.
3. Pomegranates
The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction.
Also, a study from 2012 indicates that pomegranate may boost testosterone levels in men and women. Sixty healthy participants drank pure pomegranate juice for 14 days, and researchers tested testosterone levels in their saliva three times a day.
At the end of the study period, male and female participants displayed an average 24 percent increase in salivary testosterone levels. They also experienced improvements in mood and blood pressure.
4. Fortified plant milks
Vitamin D is an essential nutrient, and studies from 2011 suggest that it may be linked to higher testosterone levels in men. However, please remember that the dosage used in the study was 3,332 international units (IU) – much higher than the 400 IU recommended for daily consumption by a healthy individual. Sun exposure is one of the best ways of getting enough vitamin D. Still, since most people cannot spend sufficient time outdoors in sunny weather, fortified foods are generally the primary source of this nutrient. Plant kinds like almond, soy, hemp, and flax milk contain 25 percent of an adult’s daily requirement per serving. Additionally, some manufacturers fortify dairy products such as milk and orange juice with this vitamin.
Although there were legal concerns about whether soy lowers testosterone levels in men, research has shown that it does not harm this hormone. Moreover, some cereals are also fortified with vitamin D. While some studies suggest that taking large amounts of this vitamin may boost testosterone levels in healthy individuals, more evidence is needed before medical professionals can draw any concrete conclusions. Therefore, consuming vitamin D regularly is essential for overall health, even though its effects on boosting testosterone remain controversial.
hat getting enough vitamin D every day is essential for overall health.
5. Leafy green vegetables
Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that may increase the body’s level of testosterone.
Authors of a study from 2011 found that taking magnesium supplements for 4 weeks increased testosterone levels of sedentary participants and those who were athletes. The testosterone increases were more remarkable, however, in the active participants.
Other good dietary sources of magnesium are:
- beans and lentils
- nuts and seeds
- whole grains
6. Fatty fish and fish oil
The United States Department of Agriculture recommends that people eat seafood twice weekly. Fatty fish may be especially beneficial because they contain omega-3 fatty acids. One can also boost their fatty acid levels by taking fish oil or omega-3 supplements.
Results of an animal-based study from 2016 indicate that fish oil can increase the quality of semen and serum testosterone levels in dogs by improving their fatty acid profiles. A study in mice reported similar findings.
Examples of fish that are rich in omega-3 fatty acids include:
- Atlantic mackerel
- herring
- salmon
- sardines
- trout
7. Extra-virgin olive oil
Olive oil is a staple of the Mediterranean diet, which may have many health benefits, including a reduced risk of heart disease and cancer.
The oil is rich in monounsaturated fat and vitamin E, an antioxidant. These factors likely contribute to the food’s health benefits.
Extra-virgin olive oil may also improve male reproductive health. Results of a small-scale study indicate that the oil may boost serum testosterone levels in healthy adult men.
Participants also experienced an increase in luteinizing hormone, which stimulates cells in the testes to produce testosterone.
8. Onions
Onions may provide many health benefits, from supporting the heart to slimming the waistline. They are also good sources of several nutrients and antioxidants.
In addition, onions may increase low levels of testosterone. In a 2012 study with a rat model, researchers found that a daily intake of fresh onion juice for four weeks significantly increased serum total testosterone levels.
However, determining the effects on humans will require further research.
Foods to avoid
Some foods can reduce a person’s testosterone levels. People looking to raise their levels may wish to avoid the following:
Processed foods
Many frozen or prepackaged meals and snacks are processed foods. They offer little nutritional value and are high in calories, salt, fat, and sugar.
In particular, processed foods often contain high amounts of trans fats, which can reduce testosterone levels and impair testicular function, according to the results of a 2017 study.
Canned or plastic-packaged foods
Foods and drinks canned or packaged in plastic can impact hormone levels.
For example, this can occur when people ingest chemicals, such as bisphenol A (BPA) or bisphenol S, from water in plastic bottles or reheated food in plastic containers.
Results of a study from 2013 suggest that men who work in environments with high levels of BPA have reduced levels of free testosterone androstenedione. This hormone can convert into testosterone or estrogen.
It is important to note that participants in this study worked in factory settings. In food packaging, BPA is present in much smaller quantities.
Nonetheless, the chemical does enter many people’s bodies. A study from 2011, for example, found BPA in the urine of 89 percent of men attending a fertility clinic.
Those with BPA in their urine also had lower levels of testosterone and thyroid-stimulating hormone. When levels of this hormone are low, it can indicate hypothyroidism, a condition that can reduce testosterone in some men.
Alcohol
Moderate amounts of alcohol — such as the occasional red wine — may provide some health benefits. However, drinking too much can reduce fertility in men and women.
Other ways to boost testosterone
Dietary changes may increase testosterone levels; many lifestyle changes and medical treatments can help.
A person can also increase their testosterone levels by:
- losing weight, for people who are overweight
- exercising regularly
- building muscle through resistance training
- getting enough sleep
- reducing stress
- speaking to a doctor about testosterone therapy
Summary
Testosterone naturally reduces with age, but levels may also be low because of medical conditions or medications. Anyone experiencing symptoms of low testosterone should speak to a doctor.
Certain foods, including oysters, leafy greens, fatty fish, and olive oil, may encourage the body to produce more testosterone. Foods that contain zinc, vitamin D, and magnesium may be key.
A person can ensure that they receive the proper nutrients by following a balanced diet.
Exercising and reducing stress can also help boost low testosterone. To see results, most people require a combination of approaches.
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