Testosterone is a male sex hormone that plays a role in fertility, sexual function, bone health, and muscle mass. There are hundreds of best foods for testosterone, which can benefit a man with increased sperm production, improved bone density, better sex drive, boosted red blood cell production, and active facial hair growth.
It’s entirely natural for testosterone levels to decrease over time. Almost half of the men over the age of 80 have low testosterone. Even younger men can be troubled with symptoms of low testosterone, too — especially those who are overweight or have certain underlying health conditions, like diabetes and sleep apnea.
Low testosterone is known as hypogonadism, or low T for short. It typically gets diagnosed as such when levels fall below 300 nanograms. Sometimes men opt to have their levels treated medically with testosterone replacement therapy. At the same time, this is always an option you can discuss with your doctor.
While you may think hypogonadism is rare, it’s pretty common. This low T count impacts over 40% of men between the ages of 40-79 while impacting 50% of men who reach age 80+. A healthy lifestyle and diet are essential to maintaining optimal testosterone levels in men with its deficiency.
Of course! Diet and lifestyle play a key role in getting your testosterone levels back to normal. That’s why we wanted to feature the best foods that increase testosterone.
What’s more?
Now, take a look at the ten best foods for testosterone.
1. Almond
Almonds are one of the best foods for testosterone, which are a nutritional powerhouse for men’s reproductive health. It is rich in healthy fats, vitamins, and minerals that help support testosterone production in the body and maintain healthy male hormone levels.
It also contains an amino acid called arginine, which increases nitrates in the blood and may help reverse erectile dysfunction. A small handful several times of week should do the trick.
Moreover, it has high levels of the mineral zinc, which is known to raise testosterone levels in zinc-deficient people. Low zinc could stop the pituitary gland from releasing key hormones to stimulate testosterone production.
2. Oysters
Oysters are one of the best foods for testosterone, recommended by experts. They are excellent sources of zinc, selenium, and omega-3 fatty acids, all of which may support optimal testosterone levels.
Because of its essential role in reproductive health, zinc deficiency can cause hypogonadism. Moreover, high-dose zinc supplements appear effective in treating hypogonadism in some men. Yet, zinc supplements aren’t a universal treatment for hypogonadism. But eating foods high in nutrients essential for maintaining optimal testosterone levels like zinc, selenium, and omega-3 fats may support hormonal health.
3. Pomegranates
The pomegranate is an age-old symbol of fertility and sexual function. And it is widely recognized as one of the best foods for testosterone. Its antioxidant levels may support heart health and stress reduction.
Studies indicate 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.
4. Fatty Fish
Fatty fish like salmon and sardines are rich in nutrients necessary for hormonal health, such as vitamin D, zinc, and omega-3 fatty acids.
Even though certain high-fat foods, such as fried foods, have been linked to decreased testosterone levels in some people, research has also shown that low-fat diets may be detrimental to testosterone levels.
That’s how fatty fish become one of the best foods for testosterone.
5. Dark, leafy greens
Dark, leafy greens are an excellent source of micronutrients, including magnesium, a mineral critical for maintaining optimal testosterone levels, especially in older men.
It’s thought that magnesium increases testosterone bioactivity in the body because magnesium reduces oxidative stress. Oxidative stress is an imbalance between the body’s antioxidant defences and free radicals.
Oxidative stress and inflammation can reduce testosterone, so introducing nutrients that combat oxidative stress may help maintain healthy testosterone levels. So, we can consider them in the list of best foods for testosterone and better reproductive health.
6. Avocados
Avocados provide healthy fat, which is essential for hormonal health.
In addition, they contain magnesium and a mineral called boron that may benefit testosterone levels.
Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation. Though some studies show that supplementing with high levels of boron may help boost testosterone in certain people, study results are mixed. More research is needed to understand how boron supplements impact testosterone fully.
7. Eggs
Egg yolks are rich in healthy fat, protein, and selenium, a mineral that acts as an antioxidant in the body.
Studies suggest that selenium may help enhance testosterone production by activating specific pathways and the expression of certain genes.
That’s why researchers and nutritionists prefer eggs as one of the best foods for testosterone.
8. Berries
Berries are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and increase testosterone production.
Researchers found that pomegranate juice supplementation helped protect against induced oxidative stress, increased testosterone levels, and helped protect Leydig cells (which produce testosterone) from injury.
In addition, they may protect against obesity-induced inflammation that can lower testosterone levels.
Therefore, eating berries may promote overall health, including hormonal health.
9. Cocoa Products
Another nutrient or mineral that’s helped to improve testosterone levels is magnesium. That’s why we featured cocoa products like cacao nibs and cocoa powder in our list of foods that increase testosterone. This food option is high in both magnesium and flavonoid antioxidants.
Hence, you can add cocoa products to your list of the best foods for testosterone.
10. Coconut
Coconut is rich in saturated fats. Studies suggest that the consumption of coconut causes an increase in blood cholesterol levels. Although high cholesterol levels may lead to poor cardiovascular health, cholesterol is a critical substance that may lead to treat testosterone within your body. Your Leydig cells, found inside your testicles, function specifically to convert cholesterol into testosterone.
Bottom Line
Testosterone is more than just the hormone that puts hair on your chest. It also plays a critical role in regulating your sex drive, fueling your reproductive health, and allowing you to maintain stable levels of energy, healthy bones, and an optimal red blood cell count.
Unfortunately, many men struggle to maintain normal testosterone levels. Low testosterone, or “low-T,” affects as many as five million men in the United States alone, and it isn’t just the older men.
Luckily, particular diet and lifestyle changes can improve hormonal health and may impact testosterone levels.
Adding foods rich in nutrients vital for maintaining optimal testosterone levels, like vitamin D, magnesium, zinc, and flavonoid antioxidants, may help support hormonal health.
So, if you have low testosterone or suspect you’re experiencing common testosterone symptoms, try to add the above-mentioned best foods for testosterone to your menu.