And by cutting out processed carbs and sugar, insulin levels stabilize, possibly boosting testosterone. According to Rogan, he lost 12 pounds, gained muscle, improved his mental focus, and just felt more “healthy”. This extreme form of low-carb dieting pushes the body into ketosis, a metabolic state in which it burns fat for energy instead of carbohydrates. The carnivore diet has made waves in the health and fitness world, thanks in large part to high-profile advocates like Joe Rogan. In general, studies have shown that, quercetin, a functional molecule in onion, activates 5′ AMP-activated protein kinase 69,70. While meat can provide essential nutrients that support healthy testosterone levels, it’s not a magic bullet. Additionally, foods like nuts and seeds, particularly Brazil nuts and pumpkin seeds, contain essential nutrients that might support healthy testosterone levels. In conclusion, the relationship between red meat consumption and testosterone levels is complex but intriguing. Understanding Testosterone and Its Functions Some investigations have indicated that rodents fed soy protein exhibited lower serum testosterone concentrations 103,104, while others reported no negative effects on circulating testosterone 105,106. Effect of fat and protein intake on changes in circulating testosterone concentrations. Although evidence points to a positive effect of dietary fat on circulating testosterone concentrations, it should not be dismissed that fat is not the optimal fuel source for athletes participating in strength/power sports 83,90,91,92. A similar study investigated the differences between KD and Western diets (WD) on body composition, strength, power, and hormonal profiles in resistance-trained men. Results indicated that both groups experienced a significant increase from baseline in both total testosterone (TT) and FT concentrations during all four assessment times (weeks 2, 4, 6, and 8) of the study. What is known is that cholesterol is an essential lipid for membrane structure and dynamics, as well as for testosterone synthesis. It has been demonstrated that hypercholesterolemia modifies plasma membrane composition and dynamics, thus modifying sperm morphology and function . In fact, rabbits are sensitive to a cholesterol-enriched diet, showing a lipid metabolism which is closer to that of humans than to that of rodents 42,63,64,65,66,67. The Authors found that MUFA supplementation modified sperm membrane composition, reduced oxidative stress damages, and modulated enzymatic activities involved in energetic metabolism 5,7,61 (Figure 2). Aconitase and fumarase are two Krebs cycle enzymes, and their activity ratio is used as an indicator of mitochondrial ROS production . In summary, among a group of 189 young men, we found that processed red meat intake was inversely related to total sperm count and total progressive motile count. Similarly, Mendiola et al. 9 found that intake of processed red meats was approximately 31% higher among oligoasthenoteratospermic men than among controls, but did not find any difference in unprocessed red meat intake between these groups. In support of our hypothesis, we found that processed red meat intake was inversely related to total sperm count. Further adjustment for intakes of animal protein, animal fat, cholesterol, copper, manganese, iron or vitamin B12, alone or in combination, did not affect the association of organ meat intake with semen parameters (data not shown). 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. One of the most surprising foods that can do this is dark chocolate. Still, white button mushrooms, as far as studies have demonstrated, have the strongest aromatase inhibiting activity. Here’s something to keep in mind though – concentrated extracts were used in the study. Testosterone deficiency can lead to a multitude of health issues, such as decreased muscle mass, fatigue, and mood disturbances. While substantial peer-reviewed studies are limited, some anecdotal evidence presented by proponents such as Dr. Shawn Baker indicates possible benefits. Without these, an individual may face increased risks of nutrient deficiencies and digestive issues. This exclusion raises questions about possible hormonal imbalances and influences on overall health. Testosterone is a crucial hormone in men's health, influencing both physiological and psychological aspects. The exclusion of plant-based foods and reliance solely on animal products may have implications for long-term health. A diet devoid of plant-based foods, like the carnivore diet, eliminates these compounds entirely. Despite their name suggesting an estrogen-like effect, their impact on the body is complex, and they can have both estrogenic and anti-estrogenic effects. High levels of aromatase activity can lead to decreased levels of testosterone, making it crucial to understand factors that influence this process. Testosterone-Boosting Foods At the same time, a decrease in testosterone level could be a physiological response to reduced oxidative stress, since ROS are produced during steroidogenesis itself. In fact, since sperm rely on energetic substrates from their microenvironment to fuel their metabolism, it is easy to envision that all temporal changes in nutrient flux are directly reflected in sperm metabolism. For example, plant-based proteins have lower sulfur-containing amino acids (methionine and cysteine) compared to animal proteins. In this context, some animal studies suggest that they may not be safer for male fertility than real sugar. Experiments carried out in rats suggested that a high fructose intake starting at juvenile age can impair the reproductive function. If you’re looking to enhance your hormone levels through diet, consider consulting a healthcare provider or a nutritionist for personalized advice. Incorporating lean cuts of red meat, managing portion sizes, and pairing it with a variety of other nutrient-rich foods can optimize health and fitness goals. Many individuals, especially those focused on fitness and bodybuilding, often seek ways to naturally boost their testosterone levels. In a healthy and balanced diet, the intake of these foods corresponds to 3 portions of fruit and 2 portion of vegetables per day . In particular, the study of Hammami et al. on mice showed how kefir consumption recovers impaired spermatogenesis due to a high-fat diet and restores testicular barrier proteins . Likewise, in the study of Braga et al., red meat consumption was inversely related to implantation and pregnancy rate in couples undergoing intracytoplasmic sperm injection (ICSI) . Regarding meat consumption, the intake of total meat, unprocessed meat, and raw vegetables may reduce the risk of asthenozoospermia, while a higher consumption of processed meat (about 2 or more servings/day) may increase the risk 25••. Carbohydrates provide energy and help regulate your blood sugar levels, which can also affect your testosterone levels. If testosterone levels become too low, it is important to speak to a doctor and begin a course of treatment. It helps to maintain healthy cholesterol levels, aids in weight loss, and helps to reduce the risk of heart disease and diabetes. Low testosterone levels can lead to fatigue, depression, and muscle and bone mass decrease. These artificial hormones can upset your natural hormone balance. Conventionally-raised cattle are injected with artificial hormones. Eggs are widely considered among the top choices on how to naturally boost testosterone and looking at the research we could not agree more! Studies show that zinc, in both natural and supplemental forms, is great for boosting testosterone. Grass-fed organic beef are not exposed to insecticides, herbicides, fungicides and pesticides, which all can lower testosterone levels. Eggs contain several testosterone-boosting ingredients including vitamin D and protein but the most notable is cholesterol. Oysters have long been considered an aphrodisiac and for good reason – they contain very high levels of zinc which is linked to increasing libido and testosterone levels. However, keep in mind that cholesterol is required by your body for healthy function and cholesterols relationship with heart disease has been debunked. Some people believe that red meat is bad for health, while the research shows otherwise. 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. Eating three eggs can significantly boost testosterone levels. Exercise is an excellent way to boost testosterone production. Intermittent fasting also increases growth hormone, which acts as a natural gonadotropin by directly stimulating Leydig cells to produce and release testosterone. High-carb diet These vitamins and minerals have health benefits such as protecting bones from osteoporosis, protection against the development of cancer, helping to prevent inflammatory diseases, and more (6). Severe cases of zinc deficiency can lead to hypogonadism, a condition in which their body does not produce enough testosterone (17) which can then further lead to impotence or delayed sexual maturation in younger boys. If a man has zinc deficiency, this can affect their sperm health and reproductive function. If you are wondering what foods are good to boost testosterone then this article is for you. Although this study has a limited sample size and is currently being expanded, it emphasizes the significance of consuming quality food for physical and psychological well-being, and suggests that it may serve as an achievable measure of human resilience against environmental insults. While this diet's origins can be traced back to ancestral eating patterns, contemporary discussions focus on its effects on modern health markers such as hormone levels. This guide looks at two foods you can add to your diet to boost your testosterone levels naturally. Communicating with the testicles, a healthier hypothalamus helps increase testosterone production. Researchers have studied how vitamin D affects testosterone levels in the human body. The data on the effects of dietary phyto-oestrogens on sex hormone levels in men are too limited for conclusions to be drawn. Oily fish Our study found that hemoglobin, hematocrit, fasting blood glucose, triglycerides, HDL-cholesterol, TC/HDL-cholesterol ratio, uric acid, FSH, and E2 were significantly correlated with testosterone levels.Incorporate these strategies into your lifestyle, and you may discover a positive impact on your testosterone levels and overall health.If a man has zinc deficiency, this can affect their sperm health and reproductive function.Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist.Not only is this hormone responsible for sperm production, but it is also contributes towards sex drive, bone mass, fat distribution, muscle size and strength, and red blood cell production.The minimum recommendation for dietary fat consumption should be not below 25% for both the general and athletic populations 82,83,84.Rodents fed protein 52% of TEI show kidney injury and increased systemic inflammation (Snelson et al., 2021); and fed protein 44% of TEI show increased markers of oxidative stress (Żebrowska et al., 2019). Without variety and key micronutrients, testosterone levels could plateau or even decline. But the carnivore diet’s effect on testosterone might start to wane if micronutrient intake isn’t addressed. This includes saturated fats found in red meat and eggs, which are carnivore diet staples. Social media posts from Rogan’s instagram illustrate the potential testosterone-enhancing effects of the carnivore diet. Low estrogen levels in males are necessary to improve the efficiency of testosterone and you can achieve this by incorporating more cabbage into your diet. These hormones support the development of lean muscle mass and boost T levels, while also reducing excess body fat. Milk can help you boost your testosterone levels, in addition to helping you get a lean physique. Some research has also shown that some types of meat can reduce sperm count in young men.Magnesium appears to bind to SHBG resulting in the blocking of testosterone’s ability to bind to SHBG, subsequently enhancing testosterone bioavailability.The idea that the relation between red meat consumption and adverse CVD outcomes—including stroke, heart failure, and mortality—may be in part driven by the underlying effect on BP has been postulated widely in the literature.21,23,38,43,54,55,85 Thus, the role of red meat on HTN is of particular importance.Methionine, cysteine, and phenylalanine can affect sperm quality by decreasing their progressive motility in vitro .Energy availability is defined as the difference between energy intake and energy expenditure, relative to an individual’s fat-free mass (FFM) .This effect may be attributed to estrogenic compounds or chemical residues in the diet which had a negative effect on sperm parameters 16,25,53,54.Other options such as chuck roast and ground beef are also higher in zinc which is a great mineral and supplement to help boost this hormone.Remember, if you’re a male in the quest for self-improvement, your body deserves the best fuel possible, and red meat can be a tasty and nutritious part of your diet if consumed in moderation.According to this hypothesis, diabetic male rats showed a decrease in sperm motility 34,35, which was restored after insulin administration . In cross-sectional studies, and when compared to unprocessed red meat, systolic BP was significantly higher with processed red meat consumption.12 Another important consideration throughout this review and among cross-sectional observations is the study sample, since, for example, Asian populations intake considerably less processed red meat compared to Western populations.12,22 As such, some cross-sectional studies have found a null relation among Asian sub-populations when red meat type was not defined.12,52 In contrast, the association is consistent among Black populations, which on average have significantly higher processed red meat intake than other cohorts.34,47,53 The report provided below also summarizes the available research reports, with an emphasis on processed red meat consumption and how different dietary patterns among certain populations may contribute to HTN-related health disparities. Eating a healthy, balanced diet can go a long way toward supporting healthier testosterone levels as you age. The conversion into other measurements is given in Table 1, along with a reference to common diets and population intakes, for ease of interpretation. Moreover, without reference to average and extreme protein intakes, even quoting a precise figure is difficult to interpret. For more insights on maintaining a healthy lifestyle, check out our comprehensive guide on wellness tips. Testosterone, a crucial hormone in both men and women, plays a vital role in various bodily functions, including libido, energy levels, and muscle mass. Testosterone levels tend to peak during adolescence and early adulthood and gradually decline as a person ages. Testosterone also plays a role in bone density, fat distribution, and red blood cell production. Testosterone is a hormone that is primarily produced in the testicles of males and in smaller amounts in the ovaries of females. However, the mechanism that was suggested was related to the role that phosphatidic acid may have on stimulating the mTor protein signaling pathway and not to an augmented androgen response. Despite these positive results, there does not appear to be any additional research supporting the role of PS on changes in testosterone concentrations. Additional research appears warranted regarding boron’s efficacy in increasing testosterone concentrations. Various foods such as fruits, tubers, wine, cider, beer, coffee, milk, dried and cooked beans, potatoes, and legumes contain the largest amounts of boron . Which Cooperative Games Work Best for Mixed Age Groups? The consumption of typical foods of the Mediterranean diet is characterized by the consumption of organic foods, which are free of pesticides that have negative effects on human health (Kim et al., 2017; Roeleveld and Bretveld, 2008). When it comes to the effects of this diet on sperm quality and male fertility, there are only a few observational studies reported in the literature, and only two randomized controlled trials (RCTs) showing improvements in seminal parameters. This diet is characterized by a high consumption of vegetables, fruits, olive oil, grains, dairy products, and nuts, with very low intake of red meat and moderate consumption of fish and wine. Some foods, especially those high in fat and protein, can suppress testosterone levels. Notably, filling nutrient gaps created by the exclusion of red meat may not be as simple as supplementation because adherence and bioavailability are variable (36–38).In addition, red meat is a source of these nutrients at a lower energy density and in a smaller serving size than many plant-source options.Using H295R human adrenal cells, treatments with 10 µM apigenin for 24h resulted in a decrease of androstenedione and testosterone production 30,31.Despite a solid body of evidence showing the effects of nutrients and antioxidant molecules on male reproductive potential, there is little knowledge concerning the potential mechanisms involved in the modulation of sperm quality.One study examined the effect of ketogenic (KD) and non-ketogenic (NKD) diets on strength, body composition, and hormonal profile in resistance-trained men .However, a low-protein diet has been considered a potential risk factor for male-factor infertility, causing a significant reduction in testis, epididymis, and seminal vesicle weights, as well as a decrease in serum testosterone .They can provide personalized recommendations based on your individual health needs and goals.While meat can be a good source of protein and essential nutrients, there is limited evidence to suggest that it can significantly impact testosterone levels on its own.Fatty acid intake, for instance, is crucial, as it's tied to reproductive hormones and testicular volume, with some studies linking dietary fats to changes in semen quality and hormonal levels in men.Some studies suggest a potential negative correlation between processed meats and testosterone levels. Oysters are an excellent source of zinc, a mineral instrumental in testosterone production. Diets that support balanced hormone levels are beneficial for maintaining sexual health and drive. Sleep quality plays a critical role in hormonal regulation, including the production of testosterone. Organ meat combines iron as a source to Balance the overall effectiveness of a healthy body. Organ meats are a good source of zinc, a mineral that is essential for testosterone production. Organ meats typically stand out as a natural, nutrient-rich, and highly effective option among the other natural ways to enhance testosterone levels. These are the essential minerals that influence the body’s function and healthily promote the production of testosterone. These nutrients altogether enhance the availability of testosterone levels in men and support bodybuilding efforts. Figure 1 shows the individual participant data of the two small observational studies and Toma (2009). Diets one and two were isocaloric, defined as within 10% of the total energy intake of each other, taking into account differences in energy intake requirements between groups. 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. The MRUS varies by individual and bodyweight, with the lowest value previously estimated at 3.35 g/kg/day, including 0.8 g/kg/day for structural purposes (Bilsborough and Mann, 2006). Studies show that over time, too much of the stress hormone blocks other bodily functions (44) that aren’t considered “fight-or-flight” worthy, including testosterone production. Even worse, the effects can be dose-dependent (43)—the more you drink, the more your testosterone and sperm production is likely to suffer. One study found that flavonoids found in cocoa products, like quercetin and apigenin, may help increase the production of testosterone (35). The guac-maker is another ace source of magnesium and healthy fats that have been linked to increased testosterone. Messaging to children and other at-risk populations indicating red meat is unhealthy discourages a protein- and micronutrient-dense whole food option. Individuals at risk for undernutrition and obesity may benefit from increased intake of key nutrients by eating animal-source foods, including red meat. Concerns for environmental sustainability and animal welfare are complex and nuanced topics (19, 20) beyond the scope of this perspective, which focuses on potential health consequences of excluding red meat from dietary patterns. Therefore, recommendations to further reduce consumption of red meat for this population potentially increases risks for insufficient intake of essential nutrients. Under some circumstances, the release of testosterone can be converted to estradiol via adipose tissue-derived aromatase, which in turn acts as negative feedback inhibition of gonadotropin-releasing hormone (GnRH) and LH secretion 3,4. Testosterone is the most potent male sex hormone, which plays important roles not only in reproductive function but also in male body composition and appearance. Testosterone-related dietary pattern was generated by the reduced rank regression (RRR) method. Second, testosterone may suppress hepcidin, a hormone that regulates iron utilization, leading to an increase in iron absorption for erythropoiesis . First, testosterone has the ability to increase and stimulate EPO release, a protein produced by the kidney, and directly stimulates the bone marrow for RBC synthesis . Two randomized controlled trials among older men in agreement reported that testosterone administration significantly increased the hemoglobin and hematocrit levels in accordant with increased erythropoietin (EPO) levels 21,22. It is recognizable that testosterone levels are affected by age, BMI, and other comorbidities such as the presence of type 2 diabetes . Multivariate linear regression coefficients for sperm parameters in relation to the dietary pattern quartiles according to nutrition status. So, whether you’re looking to optimize your hormone levels or simply improve your overall energy levels, ensuring an adequate intake of vitamin B through diet and potentially supplementation can be a beneficial step in the right direction. Additionally, if you suspect a vitamin B deficiency, it may be worth considering supplementation under the guidance of a healthcare provider.While vitamin B alone may not be a magic bullet for boosting testosterone levels, it is an essential nutrient that plays a vital role in overall health and well-being. I recently came across a theory that sparked my interest – could a carnivore diet actually help boost testosterone levels through the production of ketones? Make sure you’re getting enough protein to support muscle growth and overall health, but don’t rely on it as the sole solution to boosting your testosterone levels. You can prevent zinc deficiency and boost your testosterone levels by consuming meals high in zinc, such as almonds. Lemons are also rich in vitamin A, which is necessary for the synthesis of testosterone and may help lower estrogen levels, thereby increasing the potency of testosterone. They also have healthy levels of zinc and good fats. The elements present in eggs, especially the yolk, play a key role in boosting testosterone levels. That is because cabbage contains indole-3-carbinol, which has been shown to aid in testosterone production and proper function. Most available research focuses on the ketogenic diet, which allows more dietary variety than carnivore. Despite growing interest, scientific studies on the carnivore diet are extremely limited. There’s some interesting research about low-carb diets like keto and their effect on testosterone. The information provided does not guarantee specific outcomes and should be discussed with your healthcare provider. Average sizes and other statistics are based on past scientific studies. This last ancient superfood is one easy way to achieve optimal health. Many plant milks and low-fat milks are fortified with vitamins, so you can make sure you are getting the essential nutrients to make your bones strong while increasing your sex drive. As the key hormone for regulating male sexuality, testosterone is critical for sperm production and overall male fertility.The way the meat is prepared, the cut of the meat, and even the animal’s diet can affect its nutritional profile.As mentioned, saturated fats are not bad for health, it often depends on the subtype.There was a 54% increase in 5-alpha reductase in the presence of sorghum extract.So, instead of focusing on one specific nutrient or supplement, aim for a well-rounded approach to supporting your overall health and well-being.While omega-3 fatty acids may play a role in supporting testosterone levels, they’re not a magic bullet.Rather than fixating on specific foods as miracle solutions for boosting testosterone levels, it is wiser to prioritize overall lifestyle habits that promote hormone balance and overall well-being.Aromatase is an enzyme that converts testosterone into estrogen, the primary female sex hormone. Red meat is a term used to describe meat that is dark red in color when raw, such as beef, lamb, and pork. It is also important for maintaining muscle mass, bone density, and overall health. Testosterone is a hormone that plays a crucial role in male development and reproductive function. A more in-depth article about these supplements will be on TRAIN later for our testosterone-boosting series. Brazil nuts also contain zinc and natural cholesterol, which gets converted into testosterone in the testes. 100% grass‑fed beef is high in healthy omega‑3 fatty acids, and are nutrient dense. Cooking grass-fed beef and using organic Lion’s mane should push your testosterone to optimal levels. For people who do not want to spend much money and time on testosterone replacement therapy, leveraging an improved diet is one of the best ways to boost testosterone. Research has shown that bone density increases with testosterone treatment as long as the dose is high enough. A study conducted by the Massachusetts General Hospital determined that glucose lowers testosterone by 25% per 75 grams of sugar consumed. The hypothalamus plays a vital role in the production of various hormones. Zinc is an essential mineral when it comes to the production of testosterone. Besides the sun, grass-fed meat is one of the best sources of vitamin D. Studies have shown that protein restriction affects the biosynthesis of testosterone. In comparison with factors such as age and BMI, nutrients do not appear to be strong determinants of sex hormone levels. Does Ashwagandha Really Increase Testosterone Levels? However, the primary benefit we’re interested in is the increased testosterone levels. There are plenty of other foods that can help raise testosterone levels. For best results, you might want to try combining red meat with other foods that improve testosterone, like certain types of vegetables. Hesperidin glycoside, found in citrus fruits such as lemon and oranges, has been reported to reverse vanadium-induced decline in testosterone serum levels in male rats . Icariin (11) has been shown to reverse the adverse effects of di(2-ethylhexyl) phtalate (DEHP) on primary Leydig cell proliferation and testosterone synthesis . Genistein (6) and daidzein (5) have been reported to inhibit the activity of 5α-reductase in vitro and to reduce the plasma levels of 5α-dihydrotestosterone (DHT) in male rats . The three additional studies also have higher carbohydrate intakes (41 – 46% of TEI), which helps to elucidate the effects of increasing protein intake, within a moderate-carbohydrate diet; something which the meta-analysis did not examine. However, excessive alcohol consumption can lead to negative health consequences, including decreased testosterone levels. One study (41), however, found that males exposed to high concentrations of BPA over a six-month period saw a decrease in their free testosterone and an increase in their levels of sex hormone-binding globulin. However, more confirmatory human studies in this specific research context are still very imperative. These blunted studies were mainly conducted on male rats induced by chemical toxicants (cadmium, aluminum), which may induce irreversible damage to the reproductive organs. In the animal studies, considering the studies conducted on onion juice, the minimum used dose was approximately 0.5 mL rat−1 day−1 and the maximum used dose was approximately 6 mL rat−1 day−1. Almost all of these studies were conducted in vivo utilizing rat models, particularly male rats. Here, we searched the Scopus, Web of Science, and PubMed databases for full articles or abstracts (published in the English language) from April 1967 through December 2018 using the keywords “onion” and “testosterone”. Leafy green vegetables, such as spinach and kale, are rich in magnesium and other nutrients that are important for testosterone production. They are also a good source of protein and healthy fats, which are essential for overall health. Nuts and seeds, such as almonds, pumpkin seeds, and peanuts, are rich in magnesium, which is important for testosterone production. But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts. When a cereal is fortified it means missing minerals and vitamins have been manually added in order to provide nutritional value. Among several other benefits, “MUFAs” can reduce LDL (bad) cholesterol and elevate HDL (good) cholesterol, which we need to convert to testosterone. Our guide covers a range of beneficial foods, ensuring a balanced diet for vitality. Little is known about the possible influence of food consumption on the serum concentrations of endogenous sex hormones in postmenopausal women. Different protein sources may have differential effects on TT, thus future research may also examine the effects of plant versus animal, and whole food versus powdered protein. MYMS is part of a multi-center international study (Finland, Denmark, Spain and USA) aimed at evaluating the role of environmental contaminants on semen quality. However, relatively little work has been devoted to understanding the modifiable determinants of semen quality, as a marker of men’s reproductive potential,(6) which could lead to the design of clinical and public health interventions(7). Decreasing trends in sperm counts during the last decades have been reported in multiple studies (1–4). When subgroups of meat were separately considered, however, shellfish intake was positively related to progressive motility. Boron, which is abundant in honey, is thought to increase testosterone. Even if you don’t like its smell, once you learn how healthy it is, that will be no issue of concern. You should pay close attention to your lifestyle and choose healthy hobbies like frequent exercise, especially if you are past the age of 30. This male sex hormone is essential for maintaining bone health, enhancing libido, and building muscle. But it’s also true that there are certain cuts of lean beef that, when consumed in moderation, can actually increase your testosterone. Another observed increases in total and free testosterone (11) after both sedentary and athletic volunteers took magnesium supplements over a four-week period. Egg yolks offer the majority of nutrients found in an egg, including proteins and carotenoids like lutein and zeaxanthin, which can promote vision and cognitive health. Add in its many other potential health benefits — among them, reducing inflammation and cholesterol levels, digestive issues, and severe joint stiffness — ginger is a food that belongs in your kitchen. Grass-fed red meat is a great natural source of zinc, vitamin D, and saturated fat, which are key testosterone-boosting nutrients. This is because high consumption of red meat has been linked to an increased risk of heart disease, stroke, and certain types of cancer. Red meat is a great source of nutrients that are essential for maintaining optimal testosterone levels. Cruciferous vegetables, such as broccoli and cauliflower, contain a compound called indole-3-carbinol, which has been shown to help reduce estrogen levels and increase testosterone levels. These studies used a protein vs carbohydrate supplement intervention, to increase protein intake. The interest surrounding this finding also provides an opportunity for a more detailed discussion on the effects of protein intake on testosterone, particularly as this has been somewhat neglected by the literature. In conclusion, while red wine may have potential health benefits and a positive influence on testosterone levels, moderation is crucial. While red wine may offer some benefits, it’s essential to consider the broader effects of alcohol on testosterone levels. Some research indicates that moderate consumption of red wine could enhance libido due to its potential role in increasing testosterone levels. The thing that many people don’t know is that cholesterol is the main component of testosterone. There is good cholesterol, which comes from eating organic meats and dairy, and bad cholesterol. Red meat naturally contains a large quantity of cholesterol. Following nutritional counseling and the implementation of a personalized dietary plan, it was observed that individuals who modified their diet by reducing refined sugars and increasing their consumption of whole grains, fresh vegetables, and legumes, while avoiding packaged foods and dairy products, experienced a noteworthy increase in testosterone levels (p Fig. 1).This increase results in the accelerated conversion of testosterone into DHT (dihydrotestosterone), which is a more potent male hormone that can boost libido.A similar study investigated the differences between KD and Western diets (WD) on body composition, strength, power, and hormonal profiles in resistance-trained men.Table 1 summarizes the main and direct studies conducted on onions or onion extracts and their reported effects on testosterone level.Testosterone is a naturally occurring hormone that governs various vital bodily functions and is integral to multiple physiological systems.Simultaneously, adopting this diet may lead to caloric restriction and weight loss, which is beneficial in managing obesity—a known risk factor for reduced testosterone production.During this process, ketones are produced as a byproduct, which some researchers believe may play a role in boosting testosterone levels.You see, testosterone production relies on cholesterol as a precursor, and ketones have been shown to increase the expression of genes involved in cholesterol synthesis. Beef, in particular, has been shown to increase testosterone levels, while pork has been less consistent in its effects. Not all red meat is created equal when it comes to its impact on testosterone levels. Additionally, the method of cooking and processing red meat may also play a role in its impact on testosterone levels. Other foods that are known to increase testosterone levels include shellfish, fatty fish, onions, garlic, leafy green vegetables, and cocoa. With respect to these nutrients, red meat as well as other animal-source foods, such as chicken, can fill the gap. However, these are complex issues, which are often over simplified and frequently overlook the nutritional value of red meat as part of a balanced diet (19, 20). Contemporary recommendations to reduce animal-source foods usually target red meat (10). In addition, the protein density of red meat is beneficial for individuals managing obesity and older adults at risk of sarcopenia. Driven by perceived health and environmental benefits, initiatives to remove red meat from recommended eating patterns are increasingly being implemented in United States institutions, including schools and hospitals. 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. They are important hormones for various biological processes and are vital for the development and maintenance of secondary male characteristics. The men who received 30 milligrams of zinc daily showed increased levels of free testosterone. Eating the right food can boost your testosterone levels naturally. While artificial testosterone improvement methods may help you raise your testosterone levels, what if you could use food as a solution? According to research, the average testosterone levels in the United States have declined by one percent yearly since 1980. Studies have revealed that testosterone levels in men have declined for decades. One study reported nearly a 75 percent decrease (15) in male volunteers’ T levels after 20 weeks of following a zinc-restricted diet. A 2018 study (13) focusing on supplementing male volunteers with the vitamin showed bolstered testosterone and sexual function. Vitamin K can promote bone health, protect against osteoporosis (9) and keep body inflammation down, which helps keep your T levels up. 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. L-dopa has been proven in scientific studies to act as a direct precursor for dopamine which in turn also increase growth hormone. Higher levels of these compounds can help raise testosterone as well as increase muscle growth. In fact, the administration of PUFA, especially omega-3 PUFA, determined an increase in mitochondrial energetic metabolism and a reduction in oxidative damage. Heed should be taken to approach this eating pattern with prudence and consider professional guidance, especially for individuals with underlying health issues. The carnivore diet's emphasis on animal products provides an abundance of fats, which might explain these results. One study gave men and women pomegranate juice daily for 2 weeks and then measured their saliva testosterone levels. Some studies have been done on ginger root supplementation suggesting that it may be beneficial in boosting testosterone levels in men. Eating fish, especially tuna, salmon, or sardines can help give your body a big dose of Vitamin D for those testosterone levels. If your cholesterol levels are low, consuming a little dietary cholesterol may even help with low hormone levels. Finally, the effects of red meat consumption on the risk for HTN and subsequent CVD may be different by sex and race and ethnicity. Fatty fish, such as salmon and mackerel, are also great for boosting testosterone levels. Additionally, they contain zinc, which is necessary for testosterone production. Nuts, such as almonds and walnuts, are also a good choice for increasing testosterone levels. In this study, a large difference in carbohydrate and fat consumption was noted between the two groups. Although the investigative team did not employ a control group consuming a low-fat diet (LFD), the results do suggest that a HFD rich in cholesterol increased TT and FT in resistance-trained men regardless of the state of ketosis. The primary difference between the diets was that the KD group ingested a very low amount of dietary carbohydrates (5%) compared to the NKD (15%). Both study groups consumed a diet high in fat (75% vs. 65% for the KD and NKD, respectively). Several studies have examined the effect of HFD on circulating testosterone concentrations 85,86,87. Although numerous polyphenols demonstrate either activation or inhibition effects on androgen biosynthesis, consideration should be taken for combined exposure to naturally occurring flavonoids and isoflavonoids and their potential additive or synergistic effects on steroidogenesis.Zinc is an essential mineral when it comes to the production of testosterone.A 25mg serving mixed in honey can boost testosterone levels by about 20% in infertile men.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.HDL-cholesterol, high-density lipoprotein cholesterol; LDL-cholesterol, low-density lipoprotein cholesterol; TC, total cholesterol; eGFR, estimated glomerular filtration rate; TIBC, total iron-binding capacity; FSH, follicle-stimulating hormone; LH, luteinizing hormone; E2, estradiol.Based on in vitro studies on the effects of fat on testicle cells in a petri dish, researchers suspect fat in the blood may actually suppress testosterone production in real time.The aim of this study was to assess the associations of intake of different types of meat with semen parameters and reproductive hormones in healthy young men. Copper is yet another mineral found in organ meat known for its effectiveness in maintaining healthy bones and nerves. Stress is one of the major causes of low testosterone and it can also hamper testosterone production in men. From 8.3 nmol/L to 16.0 nmol/L, their average T level increased (within the usual range for healthy persons) Zinc is also involved in the production of luteinizing hormone (LH), which is a hormone that stimulates the testicles to produce testosterone. They ensure that organ meat contributes to the optimum amount of essential minerals needed by the body to produce more testosterone naturally. By balancing your diet with plenty of fruits, vegetables, and whole grains, you can enjoy the benefits of meat without putting your health or the planet at risk. High consumption of red and processed meats has been linked to an increased risk of heart disease, stroke, and high blood pressure. Vitamin D is a fat-soluble vitamin that plays a key role in hormone regulation, including testosterone. When considering hormonal function, specifically testosterone, a balanced intake of certain foods is key. Certain nutrients from one's diet are critical for maintaining optimal hormone production. While the carnivore diet may not provide significant amounts of vitamin D compared to sun exposure, it includes foods like fatty fish, which can contribute to the vitamin D supply. It combats stress and supports restful sleep, both critical factors for healthy testosterone levels. Both of these factors support healthy testosterone production. Healthy Keto® is a nutritious, high-fat, low-carbohydrate diet with several health benefits supporting testosterone production. In addition, lack of adequate sleep raises the stress hormone cortisol, which amplifies the detrimental effects of poor sleep on testosterone production. Disrupting healthy sleep cycles can significantly interfere with testosterone production regulation. The cross-sectional nature of this study does not allow the determination of causality of the observed associations. More importantly, the inverse relation with total count (sperm concentration × ejaculate volume) was driven by a strong inverse relation with volume rather than with sperm concentration. Our results should be interpreted with caution as they may represent chance findings or, in the case of total sperm count, residual confounding by abstinence time. Intakes of poultry or fish were not related to any of the semen quality parameters examined (Table 2). We examined whether nutrients concentrated in organ meats explained these associations. Some of these also have pro-estrogenic effects, which lead to higher estrogen that, in turn, can inhibit testosterone production. Gut-friendly bacteria, as seen in one 2014 study, raise LH and testosterone levels. Packed with medium-chain triglycerides which are a type of fat your body likes to use for energy, coconut oil is also a great booster of testosterone levels. Add a tablespoon or two of extra virgin olive oil to your meals to increase natural testosterone production. This will not be good for your testosterone levels, or your overall health for that matter. Specifically, as described elsewhere in this population,(23) we used principal components analysis (PCA) with orthogonal transformation based on predefined food groups(32)to obtain uncorrelated factors (dietary patterns) with simpler structures.In the vegetarian diet, results are not clear, but the wide use of soy correlates with deleterious effects on spermatogenesis, probably because of its content of phytoestrogens.We process personal information and consumer health data to provide you with our products and services and maintain essential website functionality.Recreational drug abuse, though, is something you can and should avoid, especially since studies support (47) how much of a factor they can play into Low T and fertility issues.But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts.Processed foods and those high in sugars are often low in essential nutrients and can lead to increased inflammation in the body, which may impair hormone functions such as testosterone production.Or, is it simply the creatine in the meat which makes men perform better in the gym?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.In the United States, data shows demand for testosterone replacement therapy (TRT) has tripled in recent years. Adequate protein intake is essential for growth and cognitive development during early childhood (57). In addition, the inclusion of lean red meat may offer benefits irrespective of reductions in weight. Since fat is the most energy-dense macronutrient, lean red meats may be preferred in populations focused on weight management (4). Some studies suggest that drinking pomegranate juice may have potential benefits for heart health, exercise performance, and overall well-being. Testosterone, the primary male sex hormone, plays a crucial role in muscle mass, muscle development, bone density, and overall health. These molecules can regulate sperm motility, capacitation, and fertilization, thus affecting sperm quality. Therefore, the modulation of sperm mitochondrial function could play a key role in the improvement of sperm quality (Figure 3). Moreover, many dietary natural polyphenols (mainly flavonoids) found in fruits and vegetables differentially affect (positively or negatively) the mitochondrial function, depending on their concentration. Eating too much protein can actually have the opposite effect on testosterone levels. This is likely because protein is needed for the synthesis of testosterone and other hormones in the body.But before you start chugging protein shakes like there’s no tomorrow, it’s important to consider the bigger picture. Building and maintaining muscle mass is crucial for overall health, including testosterone production. For example, meat is a rich source of protein, which is essential for the production of hormones like growth hormone and thyroid hormones. Eating red meat, in particular, has been linked to higher levels of estrogen in the body. Foods that increase nitric oxide levels in your body have also been shown to naturally elevate testosterone levels. It improves overall health and restores the body’s natural state of balance, ultimately leading to higher testosterone levels. Don’t just assume that dietary fats (and by extension, the nuts from which they’re sourced) can effectively boost testosterone levels. Studies show that the regular consumption of selenium increases serum testosterone levels and may be a viable treatment for infertility.