It’s known as an adaptogen, which means that it can help to balance the body’s stress response. No significant changes in heart rate, blood pressure, or body weight was observed. A safety study found that taking 2,000mg of shilajit daily for 45 days was safe. In this study, men with low sperm counts were given shilajit over the course of three months. Another clinical trial showed that shilajit was able to increase sperm count. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist.For best results, you'll want to combine testosterone-boosting foods with regular exercise, quality sleep, and stress management.Aim for one to two tablespoons daily to support hormonal and overall health.Eating a healthy diet consisting of lean meats, greens, fruits, complex carbohydrates, and healthy fats will help your body support testosterone production.Therefore, women who are trying to naturally increase testosterone levels with food should not shy away from consuming carbohydrates in healthy amounts.Food intake, especially fatty meals, can increase absorption by up to 30 %.If you have questions or concerns about your health, please talk to your doctor.Zinc has other health benefits as well, such as promoting immune function, cell production and the synthesis of DNA. High-Intensity Interval Training Benefits Obesity-related inflammation triggers hepcidin overproduction, leading to a lower iron absorption rate and impaired tissue iron efflux. Hepcidin is a liver- and adipocyte-secreted hormone and is sensitive to signals of obesity-related inflammation (e.g., interleukin-6 and leptin). Obesity also affects iron metabolism , and iron dysregulation may further contribute to low circulating total T levels 22,23. Increased visceral fat mass may promote IR through modulating levels of the insulin sensitizer, adiponectin, and also suppress the HPT axis leading to lower circulating T and SHBG levels . It's the least expensive T booster on our list, and we believe it provides a solid balance between effective ingredients and price point making it an excellent value. You may find T boosters that are less expensive, but odds are they won't have the same quality of ingredients. Our top pick for the best overall test booster is Testolab Pro® for its comprehensive ingredient and effective ingredient panel. A european carotenoid database to assess carotenoid intakes and its use in a five-country comparative study. Hazelnut consumption improves testicular antioxidant function and semen quality in young and old male rats. Effect of brown seaweed lipids on fatty acid composition and lipid hydroperoxide levels of mouse liver. It is also a rich source of cholesterol, which is the building block of testosterone. Nowadays gelatin is also popular to consume in the form of collagen supplements, which is basically a refined and more water soluble version that still contains the same amino acids. The nutrients in gelatin may also help in lowering inflammation, which reduces cell responsiveness towards hormones. Getting enough sleep will help restore the normal rhythm of the body. These artificial hormones can upset your natural hormone balance. Patients should be informed that “T booster” supplements may not have ingredients to support their claims. We evaluated the composition and advertised claims of “T boosting” supplements, and supporting published evidence. As long as you don’t have any allergies, eggs are a nutritious and healthy food that can benefit your health. While not food per se, extra-virgin olive oil is one of the best testosterone boosters for men who are suffering from hormonal issues. Aside from the slew of nutrient-rich properties these vegetables contain such as Vitamin D, there’s one mineral that trumps all the others in terms of maintaining optimal testosterone levels. Loading up your meals with cruciferous vegetables like Brussel sprouts, broccoli, kale, and cauliflower is another convenient alternative to boost testosterone production. A study conducted at the University of Connecticut has shown how a deficiency of protein increases cortisol – an anxiety hormone that affects libido in men. This lasagna staple contains high protein content which acts as a catalyst that strengthens the testes to produce healthy and active sex hormones. How Jessica Biel Sculpted Her Upper Body for 'Better Sister' Min Y, Sun T, Niu Z, Liu F. Vitamin c and vitamin e supplementation alleviates oxidative stress induced by dexamethasone and improves fertility of breeder roosters. Sen Gupta R, Sen Gupta E, Dhakal BK, Thakur AR, Ahnn J. Vitamin C and vitamin E protect the rat testes from cadmium-induced reactive oxygen species. Radhakrishnakartha H, Appu AP, Madambath I. Reversal of alcohol induced testicular hyperlipidemia by supplementation of ascorbic acid and its comparison with abstention in male guinea pigs. Sodium arsenite toxicity on hematology indices and reproductive parameters in Teddy goat bucks and their amelioration with vitamin C. Modulation of age-related biochemical changes and oxidative stress by vitamin c and glutathione supplementation in old rats. Biological Trace Element Research published a study showing that magnesium increases free and total testosterone in athletes and non-active individuals. From food, you get about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it—putting you at risk for a deficiency. Free testosterone easily binds to androgen receptors to increase sex drive, build muscle, reduce fat, and boost your performance in the gym. Include these protein powerhouses in your daily diet to maximize testosterone production. Protein serves as a fundamental building block for testosterone production, making high-quality protein sources essential for maintaining ideal T-levels. Vitamin D, often called the sunshine vitamin, helps boost T-levels - you'll find it in fatty fish, egg yolks, and fortified foods. If you're looking to naturally boost your testosterone levels, your diet plays a more significant role than you might think. Men adhering to low fat diets had lower serum testosterone levels even when controlling for comorbidities, age, body mass index and activity levels. Discover our top picks for health and wellness essentials to support your journey towards boosting testosterone levels naturally! When you think about foods that can give your testosterone levels a boost, oysters often come to mind, and for good reason. These foods are rich in zinc and protein, crucial for hormone production. The hormone is responsible for bone and muscle health, energy, hair growth, and yes, sex drive. Your body doesn't care if protein comes from meat or plants - it just needs the right nutrients. Don't forget those plastic-packaged foods containing BPA, which can mess with your hormonal balance too. A full list of the individual components, with percent of supplements containing these components, is found in Table 1. The individual combination supplements were evaluated for active ingredients and product claims. It is important that these men have access to information that is evidence-based and will give them a realistic picture of what they can hope to see after using these supplements. However, despite this clear FDA statement, there continue to be products that either directly claim or imply to have certain effects on medical conditions. That means supplements should not make claims, such as “reduces pain” or “treats heart disease”. Vitamin D has garnered considerable attention in the general and competitive athletic populations, primarily due to its role on various physiological systems in the body, and the effect that vitamin D deficiency has on many diseases 113,114. However, they are consistent in demonstrating that whey protein supplementation may be the superior protein supplement for enhancing the testosterone response to training. In addition, muscle androgen-responsive mRNA was increased in all groups as a result of the training stimulus (significant main effects for time), but no significant differences were observed between the three groups. Manipulation of testosterone concentrations without the use of anabolic steroids has been a highly investigated topic because of the known effect testosterone has on enhancing athletic performance 2,6. The enzyme aromatase is a member of the cytochrome P450 enzyme superfamily that catalyzes the conversion of androstenedione and testosterone to the aromatic estrogenic steroids estrone and estradiol, respectively . Bone, adipose tissue, and the brain are tissues in humans where the primary effect of testosterone is via aromatization to E2 4,12. DHT binds to the same AR even more strongly than testosterone, so that its androgenic potency is about five times more potent than testosterone . Testosterone is a key hormone that plays a critical role in men’s health, influencing muscle mass, fat distribution, bone density, red blood cell production, libido, and mood. A study has shown an increase up to 17.4% in testosterone level in people who consumed an adequate quantity of olive oil daily. Garlic is rich in natural diallyl disulfide – a sulfur-containing a chemical that tends to trigger luteinizing hormone for regulating the production of testosterone. This culinary favorite is attributed to showing an indirect impact on improving testosterone levels. A lot of studies have linked cereals with increasing the quantity of vitamin-D in the body. Although we don’t want too much saturated fat in our diet, we do need a certain amount to produce testosterone. Some of the testosterone our bodies produce has a lot to do with diet, so it’s important to become aware of what you’re eating. Your body releases more testosterone the more you exercise. The level of the primary stress hormone in the human body rises due to lack of sleep and rest. While testosterone is typically thought of as a male hormone, it is also important for women. Testosterone is a vital hormone that’s involved in both male and female sexual health. When choosing pomegranate juice, opt for 100% pure juice without added sugars to maximise the nutritional benefits and potential testosterone-boosting effects. Low testosterone levels can manifest in various ways, and symptoms may differ from person to person. Oysters are the most concentrated natural source of zinc, a mineral essential for testosterone biosynthesis and regulation.As a result, it is extremely important to incorporate regular exercise into your daily schedule in order to boost the production of testosterone.☐ Avoid trans fats and frequent deep-fried/ultra-processed foodsThey also have healthy levels of zinc and good fats.We liked that this test booster supplies only effective ingredients in research-backed doses while using transparent labeling to allow you to know exactly what's in it.The study results suggest that individuals who prefer Western-style food (bread and pastries, dairy products, and desserts), eat out, and eat fewer homemade foods, noodles, and dark green vegetables are more likely to have an unhealthy body composition (e.g., increased visceral fat and decreased skeletal muscle mass) and low serum total T levels, and are likely to develop hypogonadism.It’s worth noting that while nuts can be a good source of zinc, they are not the richest source of this mineral. Lactobacillus plantarum TW1-1 alleviates diethylhexylphthalate-induced testicular damage in mice by modulating gut microbiota and decreasing inflammation. The impact of aged garlic extract on adriamycin-induced testicular changes in adult male wistar rats. Lifestyle and metabolic approaches to maximizing erectile and vascular health. Androgens are essential for male physical activity. Join healthcare leaders for live online sessions and Q&A — delivering evidence-based strategies to guide patients toward lasting longevity. Studies on onion has so far only involved rodents, but the androgenic effects seen are quite promising.Additionally, foods that are high in protein, such as eggs and fatty fish, can provide the building blocks necessary for testosterone production and may help support healthy testosterone levels.Thus, eating beets does not only balance red blood count in your body but improves your testosterone production as well.There are several testosterone-boosting products available in stores and online with all kinds of ingredient concoctions, but we tend to recommend products that are quality-tested and have clear labels and dosages.A cross-sectional study in children aged 8–15 years in an iodine-deficient region of the Czech Republic did not obtain conclusive results.They discovered that garlic not only increases testosterone but also protects the testes from damage and cell death.Support your testosterone naturally with smart food choices and simple daily habits.Allicin helps to lower cortisol levels, which are present at high levels in people with stressful lives or who don’t get enough sleep. This conversion process requires a number of enzymes, which are made up of amino acids, the building blocks of protein. Grass-fed beef is your ideal choice because it’s more nutrient dense and doesn’t contain the high levels of estrogenic compounds found in many sources of beef. They have a nutrient called calcium-dglucarate that removes toxins and excess estrogen from your body. Our website is not meant to replace professional fitness and health advice, diagnosis, or treatment. Bar facing burpees are a staple in functional fitness because they combine full-body muscular demands with high metabolic output and… They’re high in zinc, which is important because many people who have low testosterone levels are deficient in this important mineral. Technically, garlic itself isn’t a testosterone-boosting food, but it helps prep the body to make it and use it effectively. Garlic makes the list of foods that boost testosterone because it contains allicin. Salmon has another important quality that we don’t see in many foods, including testosterone-boosting ones. Oysters are often thought of as a food that can boost romance, but they really shine because they are rich in zinc, which is important for making testosterone. Extra virgin olive oil (EVOO) is good for your heart and can also help increase testosterone levels. Studies show that selenium is a strong antioxidant and helps keep sperm function healthy, which is important for hormone production. Research indicates that drinking pomegranate juice can increase testosterone levels and enhance happiness and overall well-being. These fats help support heart health, brain function, and nutrient absorption when consumed in moderation. Sources of healthy fats include avocados, nuts (almonds, walnuts, pistachios), seeds (chia, flax, pumpkin), and olive oil. Some studies suggest that drinking pomegranate juice may have potential benefits for heart health, exercise performance, and overall well-being. If you don’t regularly consume fatty fish, consider discussing the use of omega-3 supplements with your healthcare provider. Some users report subtle improvements in relaxation or sleep within a week, while vascular effects, if present, may take several weeks of consistent use. A 2024 crossover trial found no significant change in serum testosterone after four weeks of 25 mg daily CBD. The FDA has not approved any CBD product for sexual health, reinforcing the need for professional consultation before use. Et al. found an increase in serum OC after the administration of 120 mg/day of soy-isoflavones for three menstrual cycles. Parathyroid hormone (PTH), secreted by the parathyroid glands, plays an important role in calcium and phosphate metabolism. However, differences between equol excretors and non-excretors have been described in premenopausal women, levels being lower in those who produce this metabolite . Especially higher amounts of minerals, vitamins and antioxidants. This leads to less bacterial activity and less CLA production. Bacterial activity is influenced by pH. Grain-based diets interrupt the ideal pH in the cows, digestive system. CLA production occurs within the ruminants' digestive system. Most testosterone boosters contain natural ingredients derived from plant sources making them relatively safe. The best way to quickly raise your testosterone fast is through lifestyle and diet changes. A high-quality testosterone booster can certainly be effective for many men with low testosterone, thus you can say they are most likely worth it in this population. If you experience any of these symptoms, you should make an appointment with your healthcare practitioner to get your levels checked. Most often this is caused by unhealthy lifestyle choices such as smoking, drinking, not exercising, or being overweight. Pomegranates - Best for Boosting Testosterone Levels in Men and Women Overall Omega-3s, vitamin D, and senolytic therapies are backed by science. Setting goals helps you make a plan to improve your health and lower your biological age. You might change your diet, exercise more, or manage stress. Biomarker analysis looks at your blood pressure, cholesterol, and inflammation levels. King of the veg patch, cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones. “The yolk’s cholesterol is the precursor for testosterone,” says clinical nutritionist Kim Pearson. It contains the mineral boron, linked to high testosterone. Just a handful of oysters can provide more than the daily recommended intake of zinc, which helps maintain hormone levels. Don’t forget garlic, bananas, and coconut, which can also enhance testosterone levels. Incorporate spinach, tuna, and broccoli for added vitamins and minerals that support hormonal health. Pile your plate up with mushrooms if you want to see your testosterone levels surge. The vast majority of men who are fit and healthy and enjoy a balanced diet (including plenty of fruit and vegetables) take regular exercise, and have good quality sleep may not need to think about boosting testosterone through diet. In conclusion, a well-rounded approach to boosting your testosterone levels involves more than just exercise or supplements. In addition to a testosterone-boosting diet, several lifestyle factors play a significant role in optimizing your hormone levels. Can What You Eat Impact Your Testosterone? A Guide to Testosterone-Boosting Foods Since fasting helps you lose weight and body fat, it increases your testosterone levels even more. One Chinese study found that men who retained from ejaculation for 7 days had a 45% increase in their testosterone levels (38). Research also suggests that vitamin D boosts testosterone levels and plays a crucial role in sperm quality (30). This indicates that individuals who tolerated the diet either had high pre-existing MRUS, upregulated their MRUS, or altered nitrogen metabolism via other means (e.g. reduced gastrointestinal absorption). Human and rodent studies indicate that cortisol upregulates the urea cycle (Okun et al., 2015). Figure 1 shows the individual participant data of the two small observational studies and Toma (2009). Interestingly, this is at the lower end of the 20th-century hunter-gatherer diets (Cordain et al., 2000), which by modern standards are an athletic population. Indicator amino acid oxidation studies estimate this at ∼1.9 g/kg/day, which is again higher than nitrogen balance studies, and more similar to athlete population intakes (Bandegan et al., 2017, 2019; Jenner et al., 2019; Tarnopolsky et al., 1988). Does Sea Moss Increase Libido? Some factors such as dose and type of compounds, as well as matrices englobing these phytoestroestrogens (food, capsule, etc.) affect their bioavailability and, therefore, the observed results. Regarding bone remodeling, the effects of phytoestrogens on OC concentrations are unclear, and their beneficial impact may arise instead from reducing bone resorption by osteoclasts. In premenopausal women, usually studied separately from postmenopausal women, uncertain results have been obtained regarding sex hormones, breast cancer protection, and bone remodeling. However, a reduction in insulin levels was found in patients with non-alcoholic fatty liver. While consuming them may not solve the problem completely, studies show they can help. According to the Boston University School of Sexual Medicine,¹ low testosterone affects about 5 million men in the US, with more than 60% over the age of 65 struggling. If you have any questions regarding your Testosterone levels, be sure and talk your doctor and make sure they run the correct testing for your situation. Indoles may help balance these levels out. In a study with 20 healthy men who didn’t exercise much, taking 1000 mg of Royal Jelly every day led to a noticeable rise in their testosterone levels. Studies have shown that Shilajit can increase testosterone levels in healthy people. Read on to learn more about these foods and how they can support your testosterone levels. So, I put my reading glasses on and I’ve spent the last three hours researching the best foods that boost testosterone levels based on scientific research. With the endless vitamin products on the market, it can be a daunting task to comb through them to find the best one for your goals. Even so, there may be some cases in which you'd want to supplement with certain vitamins separately. While these vitamins can be supplemented individually, many multivitamins do a good job of including the proper amounts of each of them. Sponsorships and affiliate commissions help support our research so we can help you find the best products. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday. Mike McAvennie is an editorial director and writer with extensive experience driving original content production on a global scale. There are many nutrients that your body needs but can’t produce naturally, or at least not in high enough quantities. If you’re looking for the most effective type of exercise for men with low testosterone, we’ve got a whole article on that. Studies have also shown that losing weight can result in naturally gaining back some testosterone (48). Effect of threonine on immunity and reproductive performance of male mice infected with pseudorabies virus. Carli G, Bonifazi M, Lodi L, Lupo C, Martelli G, Viti A. Changes in the exercise-induced hormone response to branched chain amino acid administration. Sharp CPM, Pearson DR. Amino acid supplements and recovery from high-intensity resistance training. Increased serum and testicular androgen levels in f1 rats with lifetime exposure to soy isoflavones. Reversal of ciprofloxacin-induced testosterone reduction by probiotic microbes in mouse testes. Lifestyle choices, including diet, exercise, and sleep patterns, also play a significant role; poor nutrition or chronic lack of sleep may lead to lower testosterone levels. These health concerns can include lower testosterone levels in men, and fertility issues in both men and women. One study showed that having 1-2 drinks once or twice a week has very little impact on testosterone levels. Increasing your vitamin D stores may assist with boosting testosterone and improve other related health measures, such as sperm quality. In humans, testosterone replacement therapy in hypogonadal men decreases hepatic urea production and protein loss, indicating higher levels of testosterone suppress the urea cycle (Lam et al., 2017). Spinach is rich in magnesium, a mineral linked to increased testosterone production. Additionally, eggs are a great source of vitamin D, which has been linked to higher testosterone levels in men. Including lean beef in your diet can be a delicious way to fuel your body while boosting testosterone naturally. It’s rich in zinc, a mineral known to play a significant role in testosterone production. If you’re looking to elevate your testosterone levels naturally, incorporating oysters into your diet is a delicious and effective option. One Study that compared athletes to non-active individuals found that supplementing with 22 mg magnesium per pound of body weight of the course of four weeks raised testosterone levels in both groups. Research has also shown deficiencies in zinc to be a risk factor for infertility caused by low testosterone levels. Oysters are brimming with zinc, a mineral that elevates testosterone while simultaneously boosting growth factor hormone—both of which enhance muscle growth and physical performance. A research study from 2006 found higher levels of testosterone in college football players after taking creatine supplements for at least 10 weeks. Et al. observed a significant increase of serum TSH in young males after supplementation with 2 g/kg body weight/day of boiled unprocessed natural soybeans for 7 days .Incorporate broccoli into your meals by steaming, roasting, or adding it to salads for a delicious way to boost your testosterone levels naturally.Alternatively, a medically-approved customized living program can give you a structured plan to help you live a healthier, happier life.Three of the trials found no significant effects on insulin, leptin, or adiponectin 145,146,147.The magnificent mollusks are loaded with vitamins B12 and D, selenium, copper, manganese and omega-3 fatty acids.If you still experience signs of low testosterone after improving your diet and lifestyle, treatment is available.Moreover, zinc functions as an aromatase inhibitor, preventing the conversion of testosterone to estrogen.Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Ways To Safely Raise Low Blood Pressure On the other hand, you would not want to get too much PUFAs from your diet. The mineral regulates testosterone concentrations and facilitates other androgenic processes. Studies on onion has so far only involved rodents, but the androgenic effects seen are quite promising. Coconut oil and grass-fed butter provide medium-chain triglycerides that can support hormone production. You'll want to focus on complete proteins that contain all essential amino acids while providing additional testosterone-boosting nutrients. Don't forget vitamin B6, which helps your body metabolize testosterone and reduce excess estrogen. While many supplements on the market can help you achieve this, many of them fail to provide a proper dosage of the main active ingredients. We liked that this test booster supplies only effective ingredients and uses 100% transparent labeling to show you exactly what the supplement contains. Testosterone boosters are often guilty of taking an over-complicated approach to formulation, including a little of everything, but often at inadequate dosages. In certain cases, some men may experience a more sizable drop in T levels after the age of 40. Incorporate garlic into meals for a flavorful way to help boost your testosterone levels naturally! Incorporate broccoli into your meals by steaming, roasting, or adding it to salads for a delicious way to boost your testosterone levels naturally. Additionally, broccoli is rich in vitamin C, essential for maintaining healthy adrenal function, which plays a key role in hormone regulation. A reduction in estrogen can lead to an increase in testosterone production. If you’re looking to enhance your testosterone levels, broccoli is a green powerhouse that deserves a spot in your diet. The allicin compound found in garlic lowers levels of the stress hormone cortisol, in turn allowing testosterone to do its thing. And another eight-week trial found that college football players who took a nightly zinc supplement showed increased T-levels and increased leg strength that was 250 percent greater than a placebo! One Study showed that six months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. Incorporate fruits like pomegranates and bananas that are known to enhance testosterone levels. This is an area of study that has much appeal to competitive strength/power athletes, but the evidence to support the use of these nutrients is often lacking. There appears to be an abundance of testosterone boosters that are marketed to the consumer. Despite these positive results, there does not appear to be any additional research supporting the role of PS on changes in testosterone concentrations. The best dietary sources of PS are organ meats such as brain, liver, heart, and kidney. Various foods such as fruits, tubers, wine, cider, beer, coffee, milk, dried and cooked beans, potatoes, and legumes contain the largest amounts of boron . These are prescription medications or hormone therapies used to treat individuals with clinically low testosterone (hypogonadism).These polyunsaturated fatty acids may lower your T levels instead.A full list of the individual components, with percent of supplements containing these components, is found in Table 1.Protein is fundamental in maintaining healthy testosterone levels as it aids in tissue repair and growth.They also noted that ashwagandha was well tolerated with minimal side effects.They may support natural hormone production and anabolism, but you must not imagine that they could actually be comparable to injectable roids…This creamy fruit is rich in healthy fats, vitamin E, and B vitamins, which are helpful for hormone production.Decreased circulating adiponectin levels in obese men may also lead to HPT axis dysfunction or Leydig’s cell resistance to insulin’s actions . They aid in naturally increasing test levels while protecting T-producing cells. Like pineapples, bananas also contain bromelain which helps in stimulating test production. If you have diabetes, eat fruit with high-protein meals. You can reap the same health gains regardless of when and how you eat them. In another randomized, double-blind, placebo-controlled study, 105 men aged between 50 and 70 were given either a placebo or standardized tongkat ali extract for 12 weeks. When compared to the placebo group, the group treated with tongkat ali showed significant improvements in physical functioning, quality of life, erectile function, libido, and sperm health. In a 12-week, randomized, double-blind, placebo-controlled study, 109 men between the ages of 30 and 55 were either treated with 300mg of tongkat ali extract or a placebo. However, this increases with age, with low T impacting an estimated 50 percent of men ages 80 years and over. It's important to note that the foods themselves don't produce testosterone but provide the body with essential nutrients used to create testosterone. While testosterone is the hormone responsible for giving men their masculinity, it also plays a vital role in maintaining strong bones and muscles, producing red blood cells, elevating mood and energy levels, controlling body fat and making sperm, and controlling sex drive and the reproductive system. Maintaining normal testosterone levels is vital for men to enjoy optimal health and well-being. So what foods that boost testosterone should you be looking out for? In addition, a recent animal study found just 1 gram of onion per kg of body weight could boost T-levels by over 300 percent in just 20 days! In fact, long-term calorie restriction is connected to lower testosterone levels (12).Phytoestrogen effects on urinary estrogen metabolites have been studied in order to assess their potential protective role against breast cancer.These foods are high in carbohydrates, proteins, and both magnesium and zinc.Additional research reveals that DHA can improve men’s sperm quality and production (24).Research suggests that certain foods may help boost testosterone levels in men.A 10-day fast in obese men resulted in a significant fall in serum T levels, regardless of whether there was carbohydrate (CHO) supplementation (15 or 45 g/day), and T levels increased to normal during the re-feeding (1500 Kcal/day) period .The physiological role of zinc regarding testosterone biology is related to its requirement in the synthesis and secretion of LH. The American Urological Association notes that low testosterone affects 2.1% of men. Large drops in testosterone can lead to symptoms of low testosterone (also known as “low T”). It’s also known to stimulate red blood cell production. For men, testosterone is responsible for sexual development, muscle growth and bone density, and sex drive. Research has shown that magnesium supplementation can increase free and total testosterone levels in both sedentary individuals and athletes, particularly when combined with exercise. Understanding these factors is important for managing and mitigating their effects on testosterone levels. Beyond these roles, testosterone supports red blood cell production, cardiovascular health, and mood regulation, which is essential for mental and physical well-being. Just as an engine needs the right fuel, your body requires specific nutrients to maintain optimal testosterone levels. Most frequently, claims to “boost T or free T”, “build body lean mass or muscle mass”, or “increase sex drive or libido” were advertised by the supplements. Cocoa is also high in flavonoid antioxidants, plant compounds that have powerful antioxidant and anti-inflammatory effects. Cocoa products like dark chocolate and cocoa powder are also high in magnesium, but that’s not the only thing that gives them T-boosting cred. Resveratrol may also prevent the aromatization of testosterone to estrogen. One question that’s frequently asked is whether or not bananas can lower your testosterone. Additional research reveals that DHA can improve men’s sperm quality and production (24). Your body needs zinc, which supports testosterone production and sperm health, found abundantly in oysters, beef, and pumpkin seeds. Vitamin D receptors in your testicles help regulate testosterone production, and B vitamins support your body's energy metabolism during hormone creation. Eggs are a rich source of protein, healthy fats, and nutrients like vitamin D, crucial for testosterone production. A better lifestyle is more important than including testosterone-boosting foods in your diet to boost your testosterone levels. Still, not all carbs give you the same health benefits. For packaged food, you can find the amount of carbohydrates on the Nutrition Facts label. That amount represents about 25% of calories in a 2,000 calorie diet. Health research suggests that people need at least 130 grams of carbohydrates every day to meet the body's energy needs. Examples are how active you are, your age and any health conditions you're managing. Support your testosterone naturally with smart food choices and simple daily habits. Its antioxidant properties also help combat inflammation, which can harm hormone production. They also provide cholesterol, which your body uses to produce testosterone naturally. Plus, spinach contains phytonutrients like ecdysterone, which may help stimulate hormone synthesis. However, moderation is key—aim for a balanced diet to maximize the benefits without overdoing it. Studies indicate that consuming eggs can positively influence these levels over time. Beef meat is high in zinc, too, which is also essential when it comes to testosterone. Also, it is one of the best muscle-building foods. Egg yolks are high in vitamin D3 which improves the excretion of testosterone. Lindsey Wohlford is a wellness dietitian at MD Anderson. Your lifestyle plays a role in how much collagen you produce and how well collagen works in your body. Collagen supplements do not have to be proven effective or safe. As with all supplements, collagen is not regulated by the Food and Drug Administration (FDA). It may also help lower cardiovascular risk and support overall men’s health. Rich in omega-3 fatty acids that support heart health and improve blood circulation. Some foods help improve blood circulation, which is a key part of getting and maintaining an erection. Spending time with your kids has been linked to decreased testosterone levels in men; however, this change is typically viewed as an adjustment to fatherhood… Research suggests that quality sleep can have a significant impact on testosterone production, particularly during certain stages of the sleep cycle. Effect of pomegranate juice on salivary testosterone levels. Others you may want to avoid, especially foods high in estrogen (phytoestrogens), such as soy-based products. SheCares.com is dedicated to providing reliable, up-to-date information and advice on the most common topics in women's health, including PMS, menopause, natural hormones, hormonal conditions, and fertility. Complex carbohydrates take longer for the body to digest, thus helping to keep blood sugar levels steady after eating. Food choices for healthy fats consist of grass-fed, pastured animals; soy products; fatty fish, like tuna or salmon; avocadoes; whole eggs; extra virgin olive oil; and more. On the other hand, unsaturated fats help raise the “good” cholesterol in your body, which are high-density lipoproteins (HDL). Gonadotropin-releasing hormone (GnRH), released from the hypothalamus, stimulates the release of luteinizing hormone (LH) from the anterior pituitary gland into the circulation. A small amount is transported unbound, referred to as free testosterone (FT) . Once synthesized, testosterone is secreted into the bloodstream and delivered to target tissues . In women, testosterone is produced in much smaller amounts, primarily from the adrenal glands and the ovaries 2,6. Structurally, testosterone has a characteristic four ring C18 steroid structure and is synthesized from cholesterol through an enzymatic multistep process primarily within the Leydig cells (~95%), which are located in the interstitium of the testes. We've consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This can result in several side effects including low libido, decreased fertility, changes in sleep patterns, lack of motivation, reduced muscle mass, and depression. As men age, their testosterone gradually declines at a rate of about one percent per year after the age of 30. Sponsorships and affiliate commissions help support our research so we can help you find the best products. Reasons Why You Can’t Build Muscle In addition, the group consuming the supplement performed significantly more repetitions on the leg extension exercise and realized significantly greater increases in lean body mass and arm circumference than the placebo group. The effect of various food groups, macronutrients, and micronutrients on testosterone circulation and its proposed mechanisms. While other reviews have previously discussed the effect of nutrition on testosterone status 13,14,15,16, most of these papers have examined the role of single nutrient (macro/micro) or food/food groups. While the use of androgens in competitive athletics is illegal, it has not stopped the search for “natural” ways to increase testosterone concentrations. Muscle & Fitness HERS promotions Two clinical trials showed that products with a high phytoestrogen content had anti-thyroid effects in male populations 123,124. Nevertheless, a study in 12 hypercholesterolemic children consuming toffee candies containing isoflavone extract for 8 weeks did not find any effect on TSH, triiodothyronine (T3), or T4 levels . A randomized, double-blind, and cross-over trial carried out in 60 patients with subclinical hypothyroidism and an adequate iodine intake reported an advance to overt hypothyroidism in 10% of cases (6 females) after administering soy protein with isoflavones for 8 weeks . To date, most of the few human studies evaluating phytoestrogen effects on androgens in postmenopausal women have found no associations between phytoestrogen intake and androgen peripheral concentrations 74,82,85,86,91,109,116. Lastly, results from epidemiological studies support the hypothesis that some phytoestrogens may have a positive influence on SHBG. 3. Postmenopausal Women Not only is it a rich protein source, but it’s also high in iron, B12, leucine, zinc, and sometimes—like in the case of beef liver—Vitamin D. Oysters are high in zinc, which is a crucial nutrient in the testosterone-producing cycle. Foods that raise testosterone are plentiful—they’re also enjoyable and easy to add to any type of diet! Everything you should know about one of the most important hormones in your body. They are high in vitamin D, which is connected to increased testosterone levels. Tuna is a great source of vitamin D, which may help boost testosterone levels. Many things can affect testosterone levels, but food is one of the best and most natural ways to help produce hormones. Clinical research has found that tongkat ali may be one of the most beneficial herbs for testosterone and sexual health. There are many herbs that are claimed to boost testosterone. Testosterone levels will naturally decrease as the body ages. For women, testosterone plays a key role in libido, energy levels, and maintaining physical strength. Regular consumption of fatty fish, egg yolks, fortified foods and minerals may also be beneficial. Stress hormones like cortisol can harm our health if we’re stressed too much. N-acetyl cysteine (NAC), vitamin D, and omega-3 fatty acids are good for lung health. They also boost body oxygen and lower stress. Fifty “T booster” supplements were evaluated for active ingredients and product claims, discovered via Google search. The good news is that many of the foods on the list are fairly accessible and easy on the gullet. This element has been linked to the production of testosterone in animals, making it an excellent source of testosterone in the morning. Incorporating bananas into your diet is a tasty way to support testosterone production and overall health. They’re rich in healthy fats, vitamins, and minerals, especially zinc and magnesium, which play significant roles in hormone production. Incorporating a variety of nutrient-rich foods can enhance your testosterone levels, and avocados are a fantastic addition to your diet. These shellfish are packed with zinc, a critical mineral known for its role in testosterone production. There have been animal studies confirming that garlic raises t-levels when combined with a high protein diet. The T-boosting micronutrient in the yolk is vitamin D3, a bioidentical hormone for testosterone because it’s a cholesterol-derived steroid hormone. Before you go off running to the nearest supplement store, try enhancing testosterone levels from food—you are what you eat! Protective effect of ascorbic acid against ethanol-induced reproductive toxicity in male guinea pigs. Effect of selenium supplementation on attainment of puberty in Saanen male goat kids. Long term conjugated linoleic acid supplementation modestly improved growth performance but induced testicular tissue apoptosis and reduced sperm quality in male rabbit.