Testosterone levels naturally decline as we age, especially after age 30. Testosterone affects everything from exercise recovery time, body composition, mood, as well as cognitive function and processing. Testosterone is the main androgen or sex hormone found in men and an incredibly active hormone found in women. Some vegetables, fruits, herbs, legumes, grains, and animal products have chemicals that can imitate hormones that are normally produced in the body. Whether you eat them raw or cooked, they offer tremendous health benefits by consuming them. Hi Its safe to consume raw onions as far as you wash them well and consume immediately after chopping. Some users of 4chan (best known as the online home of angry gamers and the dankest “alt-right” memes) have started eating raw onions and drinking onion juice. One rising dietary trend might just bring you to tears, either from laughter, from concern for human civilization - or from eating an entire onion raw. Your body turns up the testosterone when you fall asleep. Saturated Fats In some cases, lifestyle changes alone may not be sufficient, and medical interventions such as hormone replacement therapy may be considered. Strength training and high-intensity workouts are especially effective at increasing testosterone. Foods like eggs, nuts, and leafy greens are known to help maintain testosterone. They are a rich source of vitamin C, which is essential for immune function and skin health. Bananas also contain magnesium (11) the benefits of which we explained under leafy green vegetables. One question that’s frequently asked is whether or not bananas can lower your testosterone. As such, pomegranates can help reduce stress as well as the risk of cardiovascular disease, combat viruses, and bacteria (26), and suppress inflammatory arthritis (27). Science and medicine, meanwhile, have also seen the light on pomegranates’ nutritional benefits. Most Read in Food Additionally, it is widely used in folk medicine because of its many health benefits in various diseases, including chronic diseases such as diabetes 2,3, cancer 4,5,6, ulcer 7,8, Alzheimer , cardiovascular disease 10,11, and depression . Since 1991, various in-vivo, as well as basic research studies, have discovered a link between ginger (Zingiber officinale) and testosterone. That’s because onion juice was injected directly into the rats’ stomach. How Onions Might Support Testosterone — Indirectly Whether you eat them raw or cooked, they offer tremendous health benefits by consuming them.Try adding grilled salmon to your dinner, snacking on smoked trout, or incorporating a high-quality fish oil supplement into your routine for a natural testosterone boost.Interestingly, lifetime exposure to flavonoids such as daidzein (5) and genistein (6) increased serum and testicular testosterone levels in rats .The studies were conducted on different honey varieties from different countries (India, Malaysia, Turkey, Iran, Nigeria, and Italy).Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels.Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise T-levels and improve epididymal motility (your sperm’s ability to swim).Cepa (50, 250, and 500 µg/mL) in LPS-induced BV-2 microglial cells (N27-A cells), reduced pro-inflammatory cytokines TNF-α, IL-6, and IL-1-β (Jakaria et al. 2019). What they found was that red wine samples inhibited the glucuronidation of testosterone by up to 70% over 2 hours. The pathway that clears testosterone is called Glucuronidation. ALWAYS consult your medical doctor(s) before starting a new diet or exercise program. If you have a health, medical or mental health problem or are in need of any help please contact a professional. I am not a doctor or registered dietitian. It is suggested to take about 0.8 grams of garlic per 100 grams of your diet to increase testosterone levels, as studies have shown it can positively impact testicular testosterone in rats . Since there have been a lot of studies recently that a diet with increased garlic intake improves testosterone levels, I did some personal analysis on it. I've personally felt the benefits of vitamin B6, especially in how it boosts red blood cell production and supports healthy hemoglobin levels, contributing to my overall vitality. A study published in the Journal of Phototherapy Research discovered that rats given fresh onion juice had a significant increase in serum total testosterone levels. It has so many other benefits as well, aside from T-boosting effects. The compound apigenin is the most notable in basil in terms of its positive effect on testosterone levels. The same T-boosting effect was seen in one study conducted in Iran, which showed that cinnamon helps raise other important hormones, namely, LH and FSH. Increases were also recorded in sperm volume, quality, and mobility – sure indicators of increased testosterone and fertility. Dark chocolate is also packed with antioxidants which help reduce free radical damage which may lower testosterone levels. Quercetin (3.5, 7.5, 15 μg/mL) inhibited production of Th2 cytokines, including IL-4, IL-5, IL-13, and IgE in cultured spleen cells stimulated with pokeweed (PWM) from Blomia tropicalis-sensitised BALB/c mice (Oliveira, Campos et al. 2015). Cepa (100 µg/mL) on LPS-induced inflammatory responses, were examined in RAW 264.7 cells and results showed reduced secretion of IL-6, TNF-α, and IL-1-β and NO production in a dose-dependent manner (Ahn et al. 2015). In addition, levels of IL-4, IL-5, IL-10, IL-13 and IFN-γ decreased in groups treated with onion extract (Seo et al. 2019). Cepa aqueous extract (0.1 mL/100 g bw, oral) for 7 weeks to female BALB/c mice with breast cancer, caused reductions in IL-4 and increases in IFN-γ level and IFN-γ/IL4 ratio (Th1/Th2 balance) indicating stimulatory effects of A. This includes making dietary changes and adding more testosterone-boosting foods. Oysters and shellfish are packed with zinc, a mineral that plays a key role in supporting testosterone production and overall reproductive health. Plus, it’s packed with healthy fats, which your body needs to produce testosterone. Leafy greens like Swiss chard, spinach, and kale are loaded with magnesium — a mineral that’s been shown to boost testosterone levels. It’s no secret that leafy greens are great for overall health—but they’re also an underrated powerhouse when it comes to testosterone production. Science-Backed Benefits of Raw Onions Sexually Other testosterone-boosting fruits include avocado, watermelon, grapes, berries and cherries. Fruits that are rich in vitamins and antioxidants like vitamin C, can help reduce oxidative stress and inflammation in the body. The inclusion of saturated fats found in many types of meat can help optimize hormone production hormones. Meat, particularly beef and poultry, provides essential nutrients that support the production of this vital hormone. Testosterone propionate is a man-made derivative of the male hormone testosterone.If you’re looking for an aphrodisiac that’s easy to find and include in a variety of cuisines, onions may be your best bet.In addition, caffeic acid phenethyl ester, given intraperitonially at 10 μmol kg−1, for 30 days, enhanced serum testosterone level in male rats with cadmium-induced reproductive toxicity .Yolks are rich in cholesterol, vitamin D, and healthy fats—all crucial building blocks for hormone synthesis.In one rodent study, for instance, male rats that consumed onion juice daily experienced a significant rise in their testosterone levels after a few weeks.Onions can positively influence the production of Luteinizing Hormone (LH) and Leydig Cells while protecting the body from oxidative stress, which increases testosterone levels.The Allium family includes garlic, onions, shallots, leeks, scallions, and chives. So, make onions your friend. The high-onion group experienced a significant decrease in blood sugars and insulin resistance compared to the low-onion group. The consumption of fresh yellow onion ameliorates the high blood sugars and insulin resistance in breast cancer patients during doxorubicin-based chemotherapy. Finally, a clinical benefit to onions. What about testing the effects of fresh yellow onion consumption on breast cancer patients to try to decrease the toxic effects of a chemotherapy drug called doxorubicin? The highest level of flavonoids such as quercetin is observed in the dry skin and thus, peeling may significantly decrease these components and affect health benefits of onion.Does eating raw onions increase testosterone more than cooked onions?Therefore, the varying types of immunomodulatory effects of A.Testosterone plays an important role in developing male reproductive organs and promoting other sexual characteristics such as the growth of body hair and increased bone and muscle mass .Foods rich in magnesium, such as spinach, almonds, cashews, and peanuts, can help elevate testosterone levels. How does mental health interact with ED in long-term relationships? Chemically, testosterone belongs to the androstane class, which is a 19-carbon tetracyclic hydrocarbon structure . Testosterone is an anabolic steroid considered as the foremost sex hormone in males 1, 2. This was conducted by searching PubMed, Scopus, and Embase electronic databases for research articles from May 1993 through April 2019 using the keywords “honey” and “honeybee” versus “testosterone”. However, omega-6 (such as vegetable oils and nuts) tends to produce some adverse effects if consumed is considerably higher amounts than omega-3 (primarily in fish and grass-fed meat). Beef contains monounsaturated fats and saturated fats that support various body processes. Beef from grass-fed cows is typically from free animals, all-natural, organic, and healthier. Some people believe that red meat is bad for health, while the research shows otherwise. Here at Anabolic Health, we prefer low carb, moderate/high protein, high fat diets and if you are going to use carbohydrates, use them only for performance at workouts. Multivitamins provide micro-nutrients, but they lack the fiber, phytonutrients, and complex macronutrient structures found in whole foods. Because the body has no easy way to excrete excess iron, it can build up in organs like the liver and heart (a condition called hemochromatosis). Unlike women, adult men typically do not lose blood monthly and therefore require very little iron (about 8mg/day). Within that adequate fat intake, research demonstrates that some saturated fat is necessary for optimal testosterone, as testosterone is synthesized from cholesterol. Dietary fat’s relationship with testosterone has generated confusion, with saturated fat particularly controversial. The confusion likely stems from isolated case reports of men consuming extreme amounts of soy (3+ quarts of soymilk daily) who experienced hormonal issues, plus animal studies in rodents that don’t translate to humans. Let’s explore five key ways these bulbs of flavor might contribute to hormonal health. Real-time health answers powered by AI—because your health matters now. Testosterone is an important hormone for both men and women, affecting muscle strength, ... Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. For older men, it's important to determine if a low testosterone level is due to normal aging or if it is due to a disease (hypogonadism). As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40. Testosterone levels generally peak during adolescence and early adulthood. There are several testosterone-boosting foods, including eggs, oysters, asparagus, red and organ meats, and saffron. It’s also best to cook eggs as raw eggs can be difficult to digest, and you may not absorb enough nutrients and cholesterol to promote testosterone production. Consuming whole eggs, including yolks, is important to get the maximum testosterone-boosting effects from eggs. During fasting, the liver burns stored body fat to generate energy, which supports a healthy weight and can lower the risk of insulin resistance. Full-fat dairy can increase testosterone due to its saturated fat content, but overconsumption of low-fat dairy products might contain hormones that suppress testosterone. Foods rich in these, such as fortified cereals, lean beef, and sunflower seeds, can promote testosterone production. Excessive alcohol consumption has decreased testosterone levels in both men and women. Some of these can actually passively help with testosterone levels too. A study by Neelesh Kumar Maurya from 2022 covers the effects of allicin as it covers foods that can positively impact our libido. It also has many other benefits, which counteract the symptoms of low testosterone, giving you more energy and boosting your libido. Zinc, magnesium aspartate, and zinc monomethionine aspartate are common test boosters. According to a 2015 study conducted by the U.S. Testosterone levels in men often decrease with age. Eating an ounce or two of almonds a day will not only help elevate T-levels but can also help you sleep better – another important factor in testosterone production. Studies show that the regular consumption of selenium increases serum testosterone levels and may be a viable treatment for infertility. When thyroid hormones are produced and are functioning at optimal rates, testosterone production improves. This study found that, with increased kelp consumption, cells tend to produce less estradiol (estrogen). Some of these (such as quercetin and apigenin) may help boost testosterone levels. While the existing research is limited, preliminary studies suggest that onion extract may influence testosterone levels in animals. In conclusion, onions contain several compounds that may have a positive impact on hormone levels, including testosterone. It is essential to remember that while onions may have potential benefits for hormone health, they should not be considered a substitute for professional medical advice or treatment. But did you know that onions have also been linked to hormone levels, specifically testosterone? Testosterone-Boosting Foods Cabbage, Brussels sprouts, broccoli and cauliflower can all help naturally increase your testosterone levels by lowering estrogen levels. One is by maintaining high testosterone levels even during damaging strenuous activities or endurance training (as was demonstrated in this study). For starters, raisins are full of antioxidants (including resveratrol, since they are basically dried grapes), which are linked to reduced estrogen levels and increased testosterone. Grapes contain a substance called Resveratrol which is an anti-oxidant which may also increase testosterone production. Onion showed a significant remedy effect on sperm parameters and also leads to increases in the number of Leydig cells. Permethrin have negative impacts on Sperm parameters, the Leydig cells count and reduced testosterone serum level in groups 3 and 4. After 21 days of the extract administration, the rats were bled and serum collected for hormones assay using the Enzyme linked immunosorbent assay (ELISA) technique. Twenty five (25) female Wister rats were used for this study. In conclusion, methanolic extract of ROS showed a protective effect against APH induced rats that may be attributed to potential anti-inflammatory and immunomodulatory effects. MegaFood uses “FoodState Nutrients,” which are vitamins integrated into whole foods like broccoli, carrots, and oranges.We also verified the relationship between dietary pattern scores and the selected responses (total T, insulin, %TS, and RBC aggregation).Here at Anabolic Health, we prefer low carb, moderate/high protein, high fat diets and if you are going to use carbohydrates, use them only for performance at workouts.What you do every day can change how much testosterone you have.It was shown that fresh onion juice (10 mg/kg) inhibited both acute and chronic pain and significantly decreased hind-paw thickness in male albino mice (Nasri et al. 2012).Recent studies have piqued curiosity about whether eating onions can genuinely affect testosterone levels. It was shown that fresh onion juice (10 mg/kg) inhibited both acute and chronic pain and significantly decreased hind-paw thickness in male albino mice (Nasri et al. 2012). Onion peel hot water extract (0.1, 1, 10, 50, 100 µg/mL) administered to BALB/c mice, produced considerable anti-inflammatory activities as it could suppress the production of pro-inflammatory cytokines IL-6, TNF-α, and IL-1-β (Kang et al. 2015). Cepa bulb (100 and 200 mg/kg) showed protective effects on the infarct volume after cerebral ischaemia as reflected by a marked decrease in inflammation cascade in Swiss albino mice (Shri and Bora 2008). Chloroform extracts of yellow onion bulbs (0.3, 1, 3, 10 and 30 µM) inhibited M2 receptor in human monocyte-derived macrophages and suppressed the expression of CD163 which is involved in inflammation processes (El-Aasr et al. 2010). Also, the extract of onion reduced lung inflammatory cytokines such as IL-4, 5, and 13 and T helper 2 in BALF of asthmatic animals. Research suggests onions may support sexual health by boosting testosterone, improving blood flow, increasing nitric oxide, and even acting in ways similar to ED medicines. One study reported that dietary oils like EEVO helped increase their levels of testosterone by over 17 percent (17), and their Luteinizing hormone by almost 43 percent. The claim that raw onions can raise testosterone levels and what this means for men’s health are both covered in this article’s scientific analysis. Generally, berries and cruciferous vegetables are said to have high phytoestrogen levels. They are also debated for the benefits and risks of how these phytoestrogens interact with our bodies. There is a direct correlation between higher estrogen levels in eggs because eggs are produced in the animal's ovaries. A plant-based diet may have more estrogen content than other diets. Animals are also a source of estrogen in the diet. For a more direct approach, consider trying one of the mentioned test booster supplements. We don't know for sure quite yet as there hasn't been extensive studies done to confirm. As far improving testosterone in people, we're not so sure as most of the research has been done on animals, not humans. Onions are beneficial for health and offer numerous advantages. Mark currently owns 5 sites in the men's sexual health niche and has published more than 5,000 articles and blog posts on dozens of websites all over the world wide web. From frail and hypogonadal, to gaining 60lbs of muscle, boosting testosterone over 1,000ng/dl and becoming a successful entrepreneur. One caveat, if you bloat or feel weird after having onions, don’t have it. Also, drink a lot of water or other liquids during the day, or else your sweat might start to smell a lot like onions (pungent). Sweet onions fall apart quickly, whereas burning onions are much more difficult to peel. Latest Food They also include antioxidants, which help to combat free radicals and protect innocent cells. This includes fiber and prebiotics, both of which enhance gut health and assist digestion. According to research, moderate onion consumption reduces the chance of developing some cancers. Which contains a variety of chemicals, including flavonoids and sulfur compounds that may aid in the regulation of blood sugar in diabetics and pre-diabetics. However, these simple vegetables provide numerous sexual benefits. It has also been studied for sexual benefits. Onions can be added to your diet in a lot of ways. Onion contains compounds, like flavonoids and sulfur-containing molecules, that may help the body produce more nitric oxide. This helps in proper blood flow to the penis for achieving and maintaining erections. So, enjoy your onions, but don’t rely on them as a magic bullet for boosting testosterone. If you’re concerned about your testosterone levels or overall hormonal health, it’s best to consult with a healthcare professional who can provide personalized guidance and support. Incorporating onions into a well-balanced diet, alongside other lifestyle modifications, may support overall hormonal health, but it’s unlikely to produce drastic changes on its own. The link between diet and testosterone levels This is because sulfur compounds increase the activity of enzymes involved in testosterone production. Men taking testosterone replacement must be carefully monitored for prostate cancer.Our team of healthcare experts and GMC registered doctors are licensed to UK GMC standards.But, there are also certain foods that can help elevate levels naturally as a result of their nutrient composition.Animal-based research suggests potential testosterone-boosting effects of this vegetable, but more human-centric studies are needed for conclusive evidence.Cocoa can actually support healthy testosterone production.However, these simple vegetables provide numerous sexual benefits.Cook onions until the are caramelized then remove onions from the pan and put them into a bowl.Yellow onion has the highest levels of flavonoids, 11-time higher than that of white onion. The first thing that often comes to mind when most people think of increasing testosterone is exercise. Normal levels are critical for normal cognitive function, mood stability, exercise endurance and energy. It affects muscle mass, hair growth, bone density, and red blood cell development. Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research-backed advice for optimal male hormonal health. Combining Healthy Keto with intermittent fasting is the best way to spike testosterone and amplify the health-promoting properties of a ketogenic diet. In addition, Healthy Keto emphasizes the intake of nutrient-dense foods rich in testosterone-boosting nutrients and cholesterol, the building block of testosterone. Obese individuals have higher circulating aromatase levels, which can significantly lower testosterone levels. Belly fat destroys testosterone, and obese men are at greater risk of testosterone deficiency than those with a healthy weight. In addition, alcohol increases the activity of aromatase, an enzyme that converts testosterone into estrogen, thereby lowering circulating levels of free testosterone. By promoting glucose metabolism, onions help provide the sustained energy required for physical stamina and healthy hormone production . Research involving male rats demonstrated that onion juice significantly increased LH levels, which in turn signals the testes to produce more testosterone 6, 7. Starting your day with pomegranate juice can lower stress hormones like cortisol and increase testosterone levels. One study showed supplementing with garlic as part of a high-protein diet could substantially boost testosterone levels. Where higher fat diets of at least 40 percent of calories, with a higher intake of saturated fat, show increased testosterone levels. Interval training exercise can also help you lose weight, which further increases testosterone levels, according to the Endocrine Society. Even 20 minutes a day of high-intensity interval training will boost your testosterone and start to build healthy, lean muscle. So I’ve created a list of 13 easy, dependable, natural ways to increase testosterone and boost your sexual health and overall vitality. Building your diet around foods to boost testosterone and lower estrogen will not only affect how you feel but how you look too. Onions, in particular, are rich in antioxidants and flavonoids that protect cells and support blood circulation. Incorporating a small handful of nuts or seeds into a balanced diet is enough to reap their hormonal benefits. Rich in antioxidants, particularly polyphenols, pomegranates help reduce oxidative stress in the body. Research has shown that men with higher magnesium levels tend to have higher testosterone. For example a study has found that onions can help increase testosterone levels and promote overall male health. According to another supporting animal study, rats that were fed fresh onion juice had their testosterone levels increased . Animal studies have shown that antioxidants found in onions, specifically quercetin, significantly increased levels of testosterone in oxidative damaged cells. In this article, we will explore the potential benefits of onions in boosting testosterone levels and improving overall male health. Prescription testosterone therapy directly increases hormone levels in the bloodstream, whereas dietary approaches aim to optimize the body’s natural production. However, effects are most pronounced in men with stress-induced testosterone suppression or those at the lower end of normal ranges. No peer-reviewed studies demonstrate that pine pollen supplementation increases serum testosterone in men. However, these acute elevations don’t necessarily translate to sustained improvements in baseline testosterone levels. What’s the worst that can happen—a little onion breath and BO? They went up in the low-onion group, but down in the high-onion group. Or a third of an onion a day. So, let’s do a randomized, triple-blind, controlled clinical trial randomizing patients to like a whole onion a day. What about the anti-allergy activities of shallots, and any therapeutic effects on helping allergic runny noses? While treatment methods should be coordinated with healthcare professionals, there are also natural ways to increase testosterone. If testosterone levels are low, a doctor may recommend certain treatment methods. Normal testosterone levels range from 300 to about 800 nanograms per deciliter (ng/dL) according to WebMD. Both of these things are actually pretty good for you in moderation - but never did we anticipate a world where broccoli and onions were viewed as essential supplements for achieving peak masculinity. “I can feel the onion juice flowing through my body, coming into contact with every organ, every cell, and every bodily fluid ... Somehow this has led to people eating raw onions like apples - and it isn’t going well. If you’ve ever cut or chopped onions, you’ve probably felt the dreaded burning feeling and shed tears. If you’re dealing with a two-pronged problem, such as ED and PE, you might want to run an errand for Super P Force alongside onions. As previously noted, onions’ anti-inflammatory characteristics contribute to the regulation of hypertension, hence lowering cardiovascular risks. They are high in folate, which is required for the creation of blood cells. This could be caused by stress, worry, certain drugs, or medical conditions such as type 2 diabetes and high blood pressure. Grab your blender or juicer and make a healthy smoothie chock full of leafy greens to boost your low testosterone. Cepa and quercetin reduced IL-6 and IL-1α production, but increased IL-3 and IL-4 levels. Cepa (10 and 30 g/kg, oral) was administrated to white leghorn chickens immunised with Newcastle disease virus (NDV), sheep red blood cells (SRBC) and Brucella abortus (BA) which induced a dose-dependent increase in antibody titres higher than control, indicating stimulatory effect of A. These are an essential addition to the male diet as they are aromatase inhibitors. This is an important group of foods, including broccoli, cauliflower, Brussel sprouts, kale, turnips, and cabbage. Ginger has been used for thousands of years as a tonic for better blood flow and as a medicine for nausea, digestion, and colds and flu. According to some studies, smokers have higher total and free testosterone levels than non-smokers. If you know your total testosterone reading from a previous blood test input the results to the left above to see if your testosterone levels are normal. Cocoa products contain a flavonoid called quercetin that is reported to help boost serum testosterone levels. Extra-virgin olive oil (EVO) has many health benefits and one of these is its ability to increase testosterone. Elevated inflammation and oxidative stress can negatively impact hormonal balance, including testosterone levels. Treatment with fresh onion juice has been reported to promote testosterone production in male rats. There is no need to avoid any foods high in estrogen unless you have a medical condition that is adversely affected by increased estrogen levels in the body, like breast cancer. According to a study found in the American Journal of Clinical Nutrition, onions provide powerful benefits against certain types of cancer cells. There was also a decrease in blood sugar levels and higher insulin levels in serum. Also available in supplement form, or you can simply add plenty of turmeric to your meals to enjoy the testosterone boosting effect of Curcumin. Curcumin is a proven testosterone-boosting substance found in turmeric – a common ingredient in Asian cooking. The Leydig cells convert cholesterol into free testosterone, which is the form that is active and can be absorbed by cells. Based on the domains mentioned, the overall quality of each study was assessed as good (more than two domains were assessed as low risk), fair (two domains were assessed as low risk), or weak (less than two domains were assessed as low risk). In addition, the mean changes of TG, TC, HDL, and LDL from baseline to the end of the study and their standard deviations (SDs) were also extracted. Furthermore, references of the included studies were searched to reduce possible omissions. In recent years, onion has been found to have many kinds of biological activities, including anti‐inflammatory, anti‐oxidant, anticancer, anti‐diabetes, Immunoprotective, wound healing, anti‐scar and, anti‐obesity, and widely used in medicine (Khajah et al., 2019; Teshika et al., 2019). Onions are rich in sulfur compounds and Flavonoids (Chiu et al., 2016), and have traditionally been used to treat asthma, coughs, high blood pressure, ulcer wounds, and other ailments (Khajah et al., 2019). Emerging research indicates they may hold surprising benefits for testosterone levels. While onions contain beneficial antioxidants, current scientific evidence doesn't support them as an effective testosterone booster in humans. In addition to their potential hormonal benefits, onions are packed with vitamins and minerals that contribute to overall health. Research on onions and testosterone mostly comes from animal studies. Possible mechanisms by which onion enhances testosterone production in males. I previously mentioned that cholesterol makes up the building blocks from which testosterone is formed; without it, the hormone simply can’t synthesize. One Study showed that six months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. Creatine is known for its small but reliable testosterone increases. Making sure you provide your testicles with the right building blocks for testosterone production is important. Free testosterone, on the other hand, is what provides all the perks – the increased libido, the leaner physique, and the improved bone and muscle strength. Whenever he did this, he noticed a temporary boost in both mind and body effects. To easier implement the nutritional changes required for maximum natural testosterone production, we developed this grocery list infographic. Pair bananas with sources of healthy fats—like Greek yogurt—and you’ll be surprised by how much more energized you feel. Some say that a healthy gut equals a healthy sex life, so this just might be what you need. It’s very likely that bananas boost testosterone. This might indirectly boost testosterone. In short, if you improve your blood sugar levels, you might enhance your T-levels, too. Anti-inflammatory Benefits If your levels are clinically low, you may want to consider the option of testosterone replacement therapy. Focusing on foods that can help bolster your hormone performance is a great move, but it’s not your only move. Sadly, there are plenty of other foods that can lower your T levels. Processing foods may enhance their taste or give them a longer shelf life, but it can come at a great cost to your body. In addition, they reported lower stress levels and a feeling of wellbeing, both key to helping to raise testosterone. A medically reviewed study of 60 healthy men and women that drank pure pomegranate juice showed promising results after only 14 days . Beans (lentils, chickpeas, and legumes in general) are key to a plant-based healthy diet. Studies indicate that consuming higher levels of magnesium can lift low testosterone levels . When your levels are low, it’s easy to feel foggy, flat, or easily frustrated — even if nothing else seems “wrong.” Muscle also helps regulate metabolism and support joint health, so it’s about way more than how you look in a T-shirt. When levels dip, workouts feel harder, and progress can stall, even if your effort stays the same. Red wine is rich in resveratrol, a phytoestrogen researchers believe reduces heart disease risk by regulating cholesterol levels. But more research is needed to study this effect. Regular garlic consumption can help lower cholesterol, reduce blood pressure, and prevent clots — all heart disease risk factors. Testosterone production slows down in the presence of cortisol. This extract has been scientifically proven to raise testosterone because of its exceptional saponin content (in the form of avenacosides). There was a 54% increase in 5-alpha reductase in the presence of sorghum extract. Of these dietary fats, 60 grams are MUFAs, 13 grams are SFAs, and fewer than 2 grams are PUFAs. A 100-gram serving of macadamia nuts contains about 75 grams of dietary fats. Raw onions provide a natural way to support testosterone levels, but they do not function in the same way as pharmaceutical testosterone boosters. While onions contain compounds that may support testosterone production, their effects in older men remain less studied. Yes, the testosterone-boosting effects of onions can be enhanced when combined with other nutrient-rich foods. The active compound in garlic, allicin, is known for its ability to lower cortisol levels, a stress hormone that can negatively impact testosterone production. If you’re looking for an aphrodisiac that’s easy to find and include in a variety of cuisines, onions may be your best bet. A 2020 study found that mean testosterone for men in developed countries is decreasing. Testosterone is a critical hormone in men, playing a vital role in maintaining strength, muscle mass, energy levels, and sexual function. Science-backed benefits for male health and performance. Male volunteers taking fish oil in one trial saw an increase in their total testosterone levels (25). Furthermore, these foods also reduced their levels of cortisol, the “stress hormone.” One study reported improved free testosterone levels (10) within a week of taking boron supplements. This can lead to long-term, low T levels, putting the body in a vicious cycle of stress and diminished testosterone. Supplementing your diet with zinc for as little as six weeks can have marked improvement in testosterone levels. Grass-fed beef is the number one source of testosterone-boosting protein with just the right amount of healthy fats. Reduces “Sticky” Blood (Anti-Platelet Activity)Raw onions contain sulfur compounds that act as natural blood thinners, preventing blood platelets from clumping together. Cellular Energy and Stamina BoosterConsuming raw onions can provide a cellular energy boost. The benefits of raw onions sexually are becoming a major topic in natural wellness. It’s important to talk to your doctor about managing your hormone levels with your diet. Studies indicate they can mimic or enhance the natural hormone’s health benefits. Testosterone boosters, also known as test boosters, claim to help increase testosterone levels. Aim for 7-8 hours of quality sleep to promote healthy testosterone levels and overall vitality. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels. For most people, spending 15–30 minutes in the sun with uncovered arms and legs is sufficient to boost vitamin D levels and, by extension, support healthy testosterone production. For instance, one study consisting of rats found that garlic supplementation, when paired with a high-protein diet, helped increase testosterone production in the testes (36). Daily habits like diet, exercise, and stress management play a significant role in maintaining healthy testosterone levels. Quite simply, if we didn't have testosterone, we'd all look distinctly prepubescent. Testosterone is the main male sex hormone, produced mainly in the testicles. This is why it's important to give your T-levels some attention every now and again. Your testosterone is the foundation of your existence. Add our bulked-up ingredients list to your weekly diet and fuel your masculinity Consulting with healthcare professionals can provide personalized insights and strategies tailored to your individual health needs. Regular physical activity, particularly strength training, and managing stress and sleep are equally important in maintaining hormonal balance. Drinking plenty of water throughout the day helps wash away food particles and bacteria from your mouth, reducing the likelihood of onion breath. These natural remedies work by neutralizing the sulfur compounds responsible for onion breath. Chewing on fresh parsley, mint, or even an apple can help neutralize onion odors. Processed meats and excessive consumption of fatty cuts can increase inflammation and risk of cardiovascular disease, undermining long-term health. Replacing processed oils and trans fats with olive oil not only improves cardiovascular health but also creates an environment where testosterone can thrive. It also contains vitamin E and antioxidants that protect hormone-producing cells from oxidative damage. Most studies use the equivalent of one small raw onion per day, but keep in mind—there’s no official human dosage, and balance is key. Raw onions might be one of those tools — tucked into salads, salsas, or a smoothie if you’re brave. When we talk about boosting testosterone naturally, it’s rarely about one magic food. These are all big-picture wins when you’re looking at hormone health from a holistic view. High in sodium, trans fats and added sugars are a very detrimental option for health.Such an intention is due to the crucial function of testosterone as the major sex hormone in males .Exposure to sunlight helps your body produce vitamin D, a nutrient strongly linked to testosterone levels.Yet the health benefits of testosterone therapy for age-related decline in testosterone aren't clear.Onions are nutritious vegetables containing antioxidants, vitamins, and compounds that support overall health.The JAK/STAT pathway has been shown to be critical for the modulation of steroidogenesis from Leydig cells by adipose-derived hormones such as leptin and resistin 17,18.Somehow this has led to people eating raw onions like apples - and it isn’t going well. This vegetable is packed with nutrients like quercetin and sulfur compounds, which are great for your health. When it comes to adding this nutritious vegetable to your diet, you might wonder how much is just right. Variations among different types of this vegetable and the influence of dietary patterns add complexity. A deficiency in zinc has been linked to reduced testosterone production, making it an important dietary component for men aiming to optimize their hormone levels. As men age, testosterone levels naturally decline, leading to symptoms such as reduced muscle mass, increased body fat, decreased libido, and cognitive fog. One B Vitamin which plays a very direct role in testosterone production is Vitamin B6 which supresses the production of estrogen, thereby helping testosterone levels to rise! If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Yes, eating raw onions may have a stronger effect on testosterone levels compared to cooked onions. Zinc, in particular, has been extensively researched for its role in maintaining healthy testosterone levels. Additionally, onions contain essential minerals such as selenium and zinc, both of which are crucial for testosterone production. If your goal is to improve your testosterone levels, focus on sustainable lifestyle habits such as regular exercise, a balanced diet, adequate sleep, and stress management. Physical exercise is known to support healthy testosterone levels, and high-intensity interval training (HIIT), which includes sprinting, may be particularly effective. Overeating or carrying excess body fat, especially around the abdomen, can suppress testosterone production, so the weight regulation benefits of fasting may be key. Cacao is also rich in magnesium and healthy fats, both of which aid testosterone production. Animal studies suggest that these foods can increase testosterone and improve testicular health. One study showed that drinking onion juice every day for 4 weeks increased testosterone levels. In one study, no increase in testosterone levels was observed after rats ingested onion extract (13). However, some studies have shown that onions' increase in testosterone levels is limited. Many studies provide evidence that onions increase testosterone levels. In another study, a 2014 study found that men with erectile dysfunction (ED) consuming onion juice increased their testosterone levels. These rats were divided into seven groups, including a group that had sexual dysfunction because of a drug. Let’s look at the main ways in which onion may help with ED. Onion has been used for centuries in traditional medicine to support men’s sexual health. In this article, we’ll see how onion might help for ED, the best ways to consume it, and what risks to keep in mind. If you’re facing ongoing sexual health problems, consulting a doctor is always the best step. This can be good for your whole body, including sex hormones like testosterone. Those same studies saw no impact on the other kind of cholesterol (HDL), meaning that onions directly impact just the bad stuff — but not the good (source). The study had four groups, based on the combination of taking onion extract or a placebo, and whether or not they had high blood pressure. The present study aimed to investigate the possible mechanisms responsible for the effects of MOTILIPERM on testicular dysfunction induced by immobilization stress. Plasma levels of testosterone and luteinizing hormone (LH) and testis levels of proteins involved in steroidogenesis were measured by enzymatic immunoassay and Western blot, respectively.