7 Testosterone-Boosting Foods
- Testosterone is important to the health of men and women. The hormone increases feelings of well-being, helps build lean muscle, increases libido and sexual pleasure.
- Your body needs specific nutrients to produce adequate amounts of testosterone.
- Testosterone works interdependently with other hormones to maintain optimal health. Increasing your hormone level naturally allows your body to balance your system.
By Dr. Mercola
Although often associated with men, the hormone testosterone is important to the health of both men and women. As you age the level of testosterone naturally produced by your body tends to decline.
Other environmental factors, such as exposure to statin medications and the herbicide Roundup, may also trigger a decline in hormone production.1,2 A low testosterone level in men is associated with prostate enlargement, androgenic alopecia (hair loss) and certain types of cancer.
Women naturally have lower levels of testosterone throughout their lives; their bodies are more sensitive to the hormone, and their health depends on the balance between estrogen, progesterone and testosterone.
The resulting imbalance when women use hormone replacement therapy during menopause is one theory behind the increased rates of breast cancer experienced by those women.3
Testosterone plays a key role in the natural production of estrogen, helps maintain bone and muscle mass and contributes to libido.4
You are able to use natural methods to boost your testosterone levels and improve your overall health without triggering an imbalance in the delicate hormonal system in your body.
What’s Needed to Produce Testosterone?
To produce testosterone, your body requires several different nutrients. Among the nutrients more often depleted are vitamin D3 and zinc.
Vitamin D can be manufactured by your body when your skin is exposed to the sun. However, many people are deficient in vitamin D because of the number of hours spent indoors and the amount of sunscreen used.
I don’t advocate hours of unprotected sun exposure, but your body does require regular unprotected exposure to produce vitamin D and gain other benefits. You can read more about vitamin D deficiency and how it affects your health.
Stress is a natural testosterone killer. When your body experiences stress you release cortisol, a hormone secreted by your adrenal glands. Cortisol reduces the effects of testosterone on your body. If you want to improve the effects of testosterone, then reduce your stress and cortisol levels.7
Natural or Synthetic?
Testosterone is an important hormone to overall health, strength, sexuality and feelings of well-being. I don’t advocate using synthetic testosterone replacement therapy at all.
After testing by your holistic physician and exhausting other means of naturally boosting your testosterone levels, bioidentical hormones may be beneficial. These should generally be used only under the guidance and care of a holistic medicine physician.
Pharmaceutical replacements only address a single hormone without consideration for the balance needed to maintain optimal health. When your body produces testosterone naturally, it will balance the amount produced against other hormones present and required for your health and wellness.
This balance is ideal and reduces the potential that you’ll experience significant side effects.
Seven Foods That Naturally Boost Your Testosterone Levels
While there are several ways of boosting your testosterone levels, the production of the hormone is dependent on the presence of specific nutrients. Start with incorporating these foods into your nutritional plan.
This beautiful red fruit has been used medicinally for centuries. With high levels of antioxidants, vitamins A, C, E and iron, researchers have found one glass of pomegranate juice a day can increase testosterone levels between 16 percent and 30 percent improve mood, and increase libido.
Blood pressure fell and positive emotions rose as well among those consuming pomegranate juice.8,9 While many of the research studies have looked into pomegranate juice, I strongly suggest consuming the fruit in its whole form instead.
Not only will this give you added fiber (which is found in the edible seeds), but it will ensure that you’re not overdoing it on fructose, which is found in high levels in all types of fruit juice. That being said, even the whole fruit is high in sugar and should be eaten only in moderation.
Extra virgin olive oil carries a powerful punch in your quest to increase testosterone. In research, participants who consumed olive oil daily experienced an increase in testosterone levels between 17 percent and 19 percent over a three-week period.10
Long hailed as a libido-boosting food, these little morsels are high in zinc. You may naturally experience a boost in your testosterone, your libido and your sperm count as a result.
Your body requires healthy saturated fats to produce most hormones, testosterone included.
Coconut will help your body’s ability to produce cholesterol, necessary for optimal health, help reduce body fat and maintain your weight. Weight control is another natural way of improving your testosterone production.
Broccoli and cauliflower may help a man’s body excrete excess estrogen and increase the amount of testosterone available to cells. Indole-3-carbinol, a compound found in cruciferous vegetables, may increase the excretion of estradiol (one estrogen hormone) in some men by up to 50 percent, thus increasing the amount of testosterone available.11,12
Whether found in quality whey protein powder or in ricotta cheese, this protein may help restrict your body’s production of cortisol and thus increase the effect of the testosterone you are already producing. Whey protein may also help boost testosterone production.
In research from Finland, scientists gave participants 15 grams of whey isolate both before and after resistance exercises. Muscle biopsy showed an increase in testosterone production of up to 25 percent, which was maintained for 48 hours.13
The authors theorized that a greater expression of testosterone in skeletal muscle could allow for greater uptake from the blood. Although important to the production of testosterone, too much protein can have the opposite effect.
A meat-free diet may lower your testosterone production by up to 14 percent, but that doesn’t mean you should eat excessive quantities of animal protein, either. Excessive protein intake may contribute to the development of chronic diseases like cancer and even accelerate aging.
Consider reducing your protein levels 1 gram of protein for every kilogram of lean body mass, or one-half gram of protein per pound of lean body mass.
While this fragrant herb doesn’t contain the necessary nutrients to produce testosterone, it does contain allicin, a compound that lowers the levels of cortisol in your body. With your cortisol levels lowered, your body can more effectively and efficiently use the testosterone that is produced.14
How Men and Women Benefit
Both men and women benefit from adequate production of testosterone. Although known as the “male hormone,” women use testosterone to maintain lean muscle mass, feelings of well-being, sex drive and sexual pleasure.15 Leydig cells in the testicles in men and the ovaries and adrenal glands in women are responsible for the production and secretion of testosterone. Symptoms of low levels of testosterone in men and women include:16
|Low energy||Fatigue||Higher blood pressure|
|Decreased strength||Decreased work capacity of muscles||Low sexual desire|
|Lack of sexual responsiveness||Weaker orgasm||Loss of lean body mass and increase in fat stores|
|Increased cardiovascular risk|
Five More Ways to Naturally Boost Testosterone
Begin with your nutrition intake to ensure your body has the building blocks to produce testosterone. But, don’t stop there! You can increase production and balance your hormonal levels using these five strategies.
1. Weight Loss
Shedding extra pounds may naturally increase your testosterone levels. In a study published in Endocrine, researchers found that weight loss reduced the prevalence of low testosterone levels in middle-aged, overweight men with prediabetes by at least 50 percent.17
Some studies have demonstrated that testosterone levels are elevated for up to 15 minutes after exercise and other studies demonstrated this increase for up to an hour.18 The differentiating factors were age, type of exercise, fitness level, weight, and time of day when you exercise.
3. Optimize Your Zinc and Vitamin D
These are the nutrient precursors needed to produce testosterone. You may find that you are deficient in these nutrients, as are many people. Zinc deficiency is a global concern and vitamin D deficiency is common in people of all ages.
Based on the evaluation of healthy populations that get plenty of natural sun exposure, the optimal range of vitamin D for general health appears to be somewhere between 50 and 70 ng/ml.
4. Reduce Your Stress Levels
When your body is stressed, your adrenal glands secrete cortisol. In a fight or flight situation, this can save your life. However, under chronic conditions cortisol can reduce the effectiveness of the testosterone your body produces.
5. Reduce Sugar and Carbohydrate Intake
Eating transiently lowers testosterone, but sugar and carbohydrates do the most damage by leading to surges in blood sugar and raising insulin levels. Past research has demonstrated that high levels of insulin reduce blood levels of testosterone.
When men consumed a glucose (sugar) solution as part of a glucose tolerance test, the amount of circulating testosterone in their blood was reduced by as much as 25 percent. Even two hours later, their testosterone levels remained much lower than before the test.22
11 Foods That Boost Testosterone Levels
11 FOODS THAT BOOST TESTOSTERONE LEVELS
Testosterone is classified as a steroid hormone which is found in humans and some vertebrates (animals with a spine or backbone). It is part of the Androgen group of hormones which is seen predominantly in males. It is also known to be an anabolic steroid which means it is responsible for growth functions in the body.
Testosterone is found both in males and females. In males it is secreted by the testicles of the male and in females it is secreted to a far lesser extent by the ovaries of the female. It is found to promote bone growth, growth of secondary sexual characteristics such as increased hair growth and development of muscle mass.
In adult males metabolic demands lead to higher production of testosterone for consumption by the body. This is almost 7 to 8 times higher than that in female counterparts.
This energy producing and libido enhancing hormone is vital to the normal functioning of a human body. Given below is a list of 11 foods that boosy testosterone levels:
Being a natural source of Vitamin D this will be the best way to increase your testosterone levels naturally. Tuna fish is a salt water fish of the Mackerel family which is extremely tasty. Apart from being loaded with Omega-3 Fatty acids, it is a rich source of Vitamin D.
Research shows that Vitamin D leads to better absorption of calcium into the bone and also that it is directly linked to the increased production of testosterone in the body.
- Milk and Egg Yolk
While milk and egg yolk are great sources of protein and calcium it also has significant levels of testosterone regulating Vitamin D in it which comes highly recommended. Just be sure to use low fat skimmed milk to skip out on the saturated fatty acids that you can do without.
Egg yolks are also a great testosterone boosting food. This works best if you do not have issues with high cholesterol.
Seafood are known to be good for health in many ways, some even acting as an aphrodisiac. They act in a way similar to the Tongkat Ali Extract which is derived from a small Asian tree.
While being great and healthy seafood, Oysters are a good source of the micro nutrient Zinc, which promotes the adequate production of Testosterone in the body.
Crab and lobsters are types of shellfish that work in a similar fashion to oysters and promote adequate testosterone production. Shellfish are a great source of Zinc which aid in regulation of testosterone production in the body.
But you have to remember that moderation is vital here, and that while the occasional lobster is helpful, having crab soup everyday doesn’t lead to good health.
Carbohydrates are responsible for energy generation within the body. And potatoes are mainly composed of starch which is basically carbohydrates. This helps greatly in production of testosterone and its regulation in the body.
Consumption of potatoes is a simple way of boosting the testosterone production in the body, in case the levels of testosterone in the body are low.
These fruits are great in fibre and help reducing blood pressure. Research has shown that a moderate consumption of pomegranates increase salivary testosterone by almost 24%. This finding indicates that consumption of the said fruit is good for the production of testosterone in the body.
The health enriching properties of a pomegranate can be duplicated by using Tongkat Ali extract which is derived from a small tree species in Asia.
Caffeine derived from coffee has its effects on the nervous system well documented and proven. It increases alertness and acts as a stimulant. But a lesser known effect of consuming coffee is an observed spike in the production of testosterone in the body.
While coffee is beneficial all around, it has to be kept in mind that the consumption of the said beverage is to be in moderation. In excess, coffee leads to disturbed sleep patterns and frequent urination.
- Extra Virgin Olive Oil
Olive oil is great for the heart and good for the body in general. Consumption of olive oil helps regulate the production of testosterone in the body in the case the levels of testosterone in the body is low.
Raisins are excellent sources of antioxidants which help prevent ageing. Detailed studies and research on the dietary value of raisins have shown that consumption of a moderate amount of raisins showed increased levels of testosterone in the body.
You should keep a watch on the amount of raisin consumption since it may lead to elevated levels of blood sugar which is highly unhealthy.
Ginger is an amazing food substance that has anti-inflammatory properties that relieve gastric distress and promote better digestion. However recent findings have shown steady consumption of Ginger was directly linked to an almost 17% increase in the testosterone levels in the body.
Avocados or “Butter fruit” as it is more commonly known in some parts of the world, is a fruit with a smooth buttery texture. The specialty of avocados is that it contains many fat-soluble vitamins which boost testosterone in the body a great deal.
This is a comprehensive guide of 11 foods to boost testosterone levels in your body using natural foods. But the first priority when it comes to consulting this list is to see if it is necessary. Women have a lesser need for testosterone while men need it on a regular basis and in larger amounts to have a healthier life. You will have to consult your general physician to tell if you are indeed suffering from low testosterone. If the physician gives the “go ahead” then you can implement the said foods in your diet in the specified fashion to obtain optimum results.
As with everything, moderation is the key to success, so take things slow and introduce changes in your diet slowly. This will give time for your body to adjust to the diet change and it will respond better in the end, giving you the best results.
- 1PubMed – NCBI. Ncbi.nlm.nih.gov.
- 2Male Fertility May Be in Trouble: Testosterone and Sperm Counts Plummet. (2012). Anh-usa.org. Retrieved 31 March 2016
- 3Testosterone’s Impact on Postmenopausal Women. (2016). Project-aware.org. Retrieved 31 March 2016
- 4The North American Menopause Society, NAMS. (2016). Menopause.org. Retrieved 31 March 2016
- 5Office of Dietary Supplements – Zinc. (2016). Ods.od.nih.gov. Retrieved 31 March 2016
- 6The Official Journal Of Isfahan University Of Medical Sciences, 18(2), 144
- 7Stress Hormone Blocks Testosterone’s Effects, Study Shows. (2010). UT News | The University of Texas at Austin
- 8Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Endocrine-abstracts.org.
- 9Gripper, A. (2012). Who needs Viagra? The secret to enhancing your sex drive could be a daily glass of pomegranate juice. mirror
- 10PubMed – NCBI. Ncbi.nlm.nih.gov. Retrieved 31 March 2016,
- 11Indole-3-Carbinol | Linus Pauling Institute | Oregon State University. (2016). Lpi.oregonstate.edu. Retrieved 31 March 2016
- 12JNCI Journal Of The National Cancer Institute, 89(10), 718-723
- 13Whey protein may boost testosterone levels – Nutrition Express Articles. (2016). Nutrition Express
- 14PubMed – NCBI. Ncbi.nlm.nih.gov. Retrieved 31 March 2016
- 15BodyLogicMD – Testosterone in Women. (2016). Bodylogicmd.com. Retrieved 31 March 2016,
- 16All about testosterone: What you need to know about the king of male hormones. | Precision Nutrition. (2010). Precision Nutrition. Retrieved 31 March
- 17Overweight Men Can Boost Low Testosterone Levels by Losing Weight. (2016). Todaysdietitian.com
- 18Does Working Out Lift Men’s Testosterone Levels?. (2016). WebMD. Retrieved 31 March 2016
- 19Röjdmark S, e. (2016). Pituitary-testicular axis in obese men during short-term fasting. – PubMed – NCBI. Ncbi.nlm.nih.gov
- 20Testosterone – All about Testosterone. (2016). Bradpilon.com. Retrieved 31 March 2016
- 21Journal Of Clinical Investigation, 81(4), 968-975.
- 22Testosterone decreases after ingestion of sugar (glucose) | Endocrine Society. (2016). Endocrine.org. Retrieved 31 March 2016