Testosterone is a hormone that plays a crucial role in sexual function, fertility, bone health, and muscle mass. In men, testicles primarily make this sex hormone, while women’s ovaries also produce this hormone, relatively in less amounts. Low testosterone levels in the body can impact your physical and mental health. Many factors contribute to a decline in the production of testosterone in the body, such as age, medications, health conditions, or high body fat levels.
Adopting a healthy lifestyle and eating a nutrient-rich diet [1] can contribute to the healthy production of testosterone in the body. You can opt for a comprehensive testosterone test to gauge your testosterone levels. If your testosterone levels are beyond the normal range and you are wondering how to increase testosterone levels, try including these 8 superfoods in your daily diet.
Foods that Increases Testosterone
Try including these 8 foods that increase testosterone levels and enjoy an optimal quality of life.
Onions
Numerous studies have identified that onions can boost testosterone production in males [2]. This sulphur-rich testosterone food contributes to the healthy production of testosterone by positively impacting the production of luteinizing hormones (LH) [3] . In men, LH triggers the testicles to produce testosterone, which, in return, affects sperm count. Additionally, this natural testosterone booster food is also an antioxidant that reduces oxidative stress. With reduction in the oxidative stress, the Leydig cells get enough energy for testosterone secretion.
It's crucial to emphasize that the natural sulfoxides in raw onions have significantly lower concentrations than those in onion extract powders and supplements. Additionally, research doesn't show any specific advantages of consuming onions at night over other times of the day. While onions can boost testosterone in males, their direct impact on enhancing the overall sexual experience remains uncertain. [4]
Fatty fish
Your quest to understand how to increase testosterone levels through food ends with this superfood, especially if you are not vegan. Fatty fishes are a bucketful source of nutrients like Vitamin D, Zinc, and Omega-3 Fatty acids. These testosterone foods are linked to hormonal health. A study conducted in 2020 showed a surge in testosterone levels in men who consumed fish oil with omega-3 fatty acids [5]. Researchers concluded that DHA, a type of fatty acid present in fish, was significantly helpful. Regardless, fatty fishes are a good source of nutrients for overall health, including hormonal health in men.
Nevertheless, it's important to highlight that a study conducted in 2018 by the National Cancer Institute revealed an elevated 43 percent higher likelihood of prostate cancer development among men with high levels of omega-3 fatty acids in their bloodstream. This study implies that men should exercise caution when considering the use of omega-3 fatty acid supplements. [6]
Note: If you don’t prefer eating fish, you may try a fish oil supplement by consulting you doctor for optimal dosage.
Dark, leafy greens
Leafy veggies are regarded as the key food sources of testosterone and provide your body with a handful of nutrients like magnesium, a mineral that helps maintain optimal testosterone levels, especially in older men. Magnesium [7] brings down oxidative stress, which can affect testosterone secretion. If you are wondering how to boost testosterone levels through diet and nutrition, adding veggies like spinach, kale, and collard greens may help substantially.
Avocados
Avocados contain a significant amount of monounsaturated fats, regarded as beneficial fats that may potentially support the production of testosterone [8]. Healthcare providers recommend adding avocados to testosterone-boosting diets because they provide a healthy fat important for hormonal health. These vegetarian foods testosterone are brimmed with magnesium and mineral (Boron), which are vital for improving testosterone levels. Boron [9] has been studied to improve the concentration of testosterone in certain people, although more research is needed to know how it affects the testosterone level.
Foods with Flavonoids
Consuming foods abundant in flavonoids, like berries, cherries, grapes, apples, pears, and citrus fruits, could potentially reduce the risk of erectile dysfunction, frequently linked with decreased testosterone levels [10]. Studies have shown that consuming a diet rich in flavonoids [11] is good for hormonal health. Some flavonoid-rich foods to increase testosterone are onion, hot peppers, broccoli, kale, spinach, etc. These foods can avert hypogonadism, a functional activity of the gonads in men as they age. Cocoa products are also high in magnesium and flavonoids with powerful anti-inflammatory effects in the body. Cocoa flavonoids, such as quercetin or apigenin may help produce testosterone in the Leydig cells.
Pomegranates
The pomegranates have long been used to improve sexual function in men. This antioxidant-rich fruit is known as one of the best vegetarian testosterone foods to support heart health and reduce the amount of oxidative stress in cells. A 2012 study has positively shown how pomegranate may help boost testosterone levels [12]. Participants were reported to have shown an average 24% increase in testosterone [13] at the end of the experiment, followed by subsequent changes in mood and brain health.
Shellfish
If you’re looking for foods that increase testosterone, shellfish makes the best choice [14]. Being a rich source of zinc, selenium, and omega-3 fatty acids, shellfish like oysters can help promote higher testosterone levels. Zinc is revered as an important mineral that supports reproductive health. Lack of zinc in the body can cause hypogonadism, a condition in which sex glands produce little to no hormones. This testosterone booster food can effectively treat hypogonadism in some men.
Honey
Honey is yet another food for high testosterone levels. A 2019 review indicated that honey can increase testosterone levels in men by triggering luteinizing hormone (LH) [15] and fighting oxidative stress in Leydig. It is also responsible for restricting aromatase activity in the testes. However, scientists are still studying how honey impacts testosterone in men.
While these superfoods can help you achieve an optimal level of testosterone, opting for male hormone imbalance tests is highly recommended if you are experiencing any symptoms of abnormal testosterone levels, such as:
Declined sex drive (low libido)
Erectile deficiency
Infertility
Lack of face and body hair and abnormally large breasts
Spices and Testosterone: How Can Culinary Herbs Enhance Hormone Health?
Herbs offer a natural path to enhance testosterone levels, supporting overall well-being and vitality.
For centuries, spices have been used to help maintain the normal healthy levels of testosterone in the body. Much study has been done on the benefits of these herbs and spices on hormonal health, though little evidence is extracted on the same.[16]
Some common herbs and spices promising health benefits in hormonal function are as follows:
Ashwagandha (root and leaf extract) - Ashwagandha, often known as Indian ginseng, is a safe herb with a long history in Ayurvedic treatment. Multiple human trials have found that ashwagandha administration reduces cortisol levels, which may be linked to the testosterone-boosting effects seen in three of four studies. [17]
Fenugreek seed (extract)
Asian red ginseng
Foods to Avoid
Certain foods should be avoided if you are looking to boost testosterone levels, such as:
Processed foods: Processed or packaged foods such as frozen snacks, and meals, are processed with salt to increase their shelf life. These foods are rich in sugar, calories, and salt, which can have an adverse effect on your hormonal health. These foods are loaded with saturated fats, which can impact the testicles and ovaries to produce testosterone.
Dairy products: Dairy products containing synthetic or natural hormones may play an important role in suppressing certain hormones necessary for the testes to synthesise testosterone.
Alcohol: Excessive alcohol consumption not only impairs hormones but also decreases sperm count. Many studies have linked binge alcohol consumption to reduced testosterone in the body.
Other foods you should avoid:
Foods rich in trans fat
Licorice root
Flaxseed
How to Increase Testosterone Levels Naturally
In addition to making dietary changes, here are some other ways through which you can help improve your testosterone levels.
Managing stress: Stress can negatively impact hormonal health, be it in men or women. It can lead to oxidative stress in the cells and promote free radical damage, impacting the reproductive organs. To cope with chronic stress, you can practise mindfulness, yoga, meditation, etc.
Exercising: Exercising is linked to improved overall health. When you exercise regularly, the toxins get flushed out of your body which leads to improved mood. Exercising like strength and cardio can also affect your testosterone levels.
Managing weight: Research shows that people who are overweight have reduced levels of testosterone. So it is important to manage your BMI to ensure overall health including hormonal health.
Sleeping well: Work, life balance have impacted our sleep cycle. Lack of sleep or inadequate sleep can tamp down the testosterone levels in men. A natural way to improve testosterone is by getting healthy sleep. That said, make sure to have a sound sleep for 6-8 hours.
Low testosterone levels can be a cause of worry. Apart from following a healthy lifestyle, there are natural testosterone booster foods that may help. If you’re experiencing the signs of low testosterone levels, you may speak to your healthcare provider and discuss the treatment options.
We at HealthcareOnTime are your go-to destination for availing at-home medical check-ups that include blood tests at home and hormone imbalance tests, especially for testosterone. We offer a comprehensive range of lab tests at home for your comfort and convenience and in an affordable manner.
Disclaimer
The information listed here is strictly for educational purposes and is not intended to offer personal medical advice. Do consult your physician for any questions you may have regarding a medical condition. It’s not advised to disregard professional medical advice or delay in seeking it because of any information listed here. The Nutrition Source does not recommend or endorse any products.
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Disclaimer: HealthcareOnTime offers extensively researched information, including laboratory testing for health screening. However, we must emphasize that this content is not intended as a substitute for professional medical advice or diagnosis. Always prioritize consulting your healthcare provider for accurate medical guidance and personalized treatment. Remember, your health is of paramount importance, and only a qualified medical professional can make precise determinations regarding your well-being.
