Note that it’s not necessary with normal testosterone-reduction related to aging. If your testosterone deficiency is serious, your doctor can prescribe you a course of testosterone replacement therapy. Since milk chocolate tends to be higher in sugar and fat, dark chocolate is the way to go if you’re trying to keep your calories low . Remember that all food consists of numerous components that interact in different ways, some of them still unknown to nutritional science. Another nasty chemical used in chemicals and plastics—including food packaging, toys, and shampoos—is phthalates. Research has linked these healthy fats and vitamin D, which are abundant in fatty fish, with increased testosterone levels. These testosterone-rich foods are not only beneficial for boosting testosterone levels but also offer various other health benefits. Adding testosterone booster foods into your diet and adopting natural ways to increase its levels can significantly contribute to overall health and well-being. Eggs are packed with cholesterol (a precursor to testosterone), healthy fats, and vitamin D, making them a go-to food for boosting testosterone. In this article, we explore the powerful link between diet and testosterone production and highlight the best foods that can help naturally boost your T levels. Is there a best time of day to eat testosterone-boosting foods? Olive oil increases the activity of 3beta-HSD and 17 beta-HSD enzymes involved in the manufacture of testosterone, resulting in increased levels of regular consumption. Onions, like garlic, contain quercetin, which, besides being a potent antioxidant, increases the body’s production of nitric oxide. Several studies show that consuming large amounts of onion can triple testosterone production, so consuming it regularly is favorable. However, the long-term use of testosterone supplements or anabolic steroids has its downsides. 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. Extra virgin olive oil is particularly beneficial due to its richness in monounsaturated fats and vitamin E, which serve as antioxidants. Regular intake of high-quality proteins is crucial for maintaining healthy hormone levels. Chronic stress throws off our hormonal balance by increasing cortisol levels which may suppress the body’s ability to produce testosterone effectively. Leafy green vegetables are rich in magnesium, which may increase the body’s testosterone level. Grass-fed beef is leaner because the animals are allowed to roam free and eat only grass and other natural vegetation. It is also more environmentally friendly and humane than many conventional beef production systems. Grass-fed beef is a leaner and healthier alternative to conventional beef. Foods and Habits That May Suppress Testosterone Remember, the ratio of omega-6 levels need to be lower than omega-3 levels for the fatty acids to have a positive effect on the body. Beef contains monounsaturated fats and saturated fats that support various body processes. Countless of traditional populations have lived on very low carbohydrate diets without any issues with their hormone levels. Also, if you are consuming large amounts of carbohydrates in your diet, avoid doing it at the same time as fats since large amounts of fats and carbs can be problematic. Saturated fats are also quite beneficial for bodybuilders, having the same effect as monounsaturated fats. Low testosterone, or hypogonadism, happens when the testicles don’t produce enough of the hormone. Not only is it a pivotal hormone in development (particularly for males) and for masculine characteristics, it's also essential for muscle growth, strength, bone density and sex drive. This is especially true if you are beginning any new supplement for increased testosterone. By blocking that enzyme, there is a higher testosterone level in the body. Aromatase is an enzyme that essentially converts hormones, like testosterone, into estrogen. While a testosterone level test can tell you your exact levels, you should also know how to maintain them properly. Mint lowers testosterone levels because it contains a substance called menthol, which will cause the body to produce more of the hormone known as prolactin. Not many plant-based foods have natural vitamin D content, so be sure to add shrooms to your daily diet. This nutrient is essential for bone health, and also helps increase testosterone levels. One study done on rodents revealed that it massively increased the production of sperm and levels of luteinizing hormone. Studies have shown that Shilajit can increase testosterone levels in healthy people. Getting enough protein is important for keeping muscle and supporting metabolism, both of which help maintain healthy testosterone levels. These antioxidants can reduce oxidative stress and inflammation, improve mood and heart health, lower blood pressure and make arteries more flexible which can help increase 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. A study on adolescent male rats in 2015 reported that a Western-style diet increased fasting insulin levels and induced IR . Without high testosterone levels, your motivation, body composition, and even success take a plunge. One way to improve your posture is through resistance training, which also increases your testosterone levels. Diet and testosterone levels Instead, you get high-quality protein and pure unadulterated saturated fat which contribute to testosterone synthesis. They may also contain natural anti-estrogenic compounds since estrogen levels are reduced following regular consumption (according to in vitro lab studies). Pomegranates are a true superfood, having some of the highest levels of antioxidants on the planet. Broccoli is another one of those foods that people either love or hate. Yes, highly processed foods, excessive sugar, trans fats, and alcohol can negatively impact testosterone. Oysters, fatty fish (salmon, tuna), eggs, and leafy greens provide essential nutrients that help boost hormone levels naturally. In this article, we’ll explore the top foods that can help boost testosterone naturally. Testosterone production peaks during deep sleep, and overheating at night can cut that short. A significant proportion of aging men experience hypogonadism, with estimates suggesting that around 40% of men over 45 and 50% of men in their 80s may have low levels. It also plays a crucial role in your sex drive, energy levels, bone density, and even your mood. Each item has unique attributes that support testosterone from multiple angles. Several nutrients play an outsized role in hormone synthesis. Older adults commonly see a 50% drop by age 70, which underscores the importance of key nutrients in the daily diet. These levels are exceedingly more significant compared to testosterone production in females (about 15-fold greater). In fact, an NIH study proved heavy alcohol consumption reduces testosterone levels in the blood. The National Library of Medicine suggests that testosterone levels are reduced in response to stress, including physiological stress, physical stress, and actual stress. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. In fact, as a man’s muscle mass increases, it signals the body to produce more testosterone. Pomegranates (anar) have been revered since ancient times, with Roman emperors using them to keep their soldiers’ testosterone levels high. Many men face these challenges, often linked to low testosterone levels. A study has shown an increase up to 17.4% in testosterone level in people who consumed an adequate quantity of olive oil daily. Thus, it is important to take garlic supplements and high-protein diets to boost the level of testosterone. This culinary favorite is attributed to showing an indirect impact on improving testosterone levels. "When somebody is obese, their testosterone levels may be artificially elevated on testing," Dr. Zachary Rubin explained in the aforementioned Instagram reel. But without a doubt, there are hormonal precursors, vitamins, minerals, and optimizations we can make within our diet to boost our Testosterone levels. What foods can we implement into our diet to help BOOST testosterone? Testosterone, sometimes called T, is essential for building muscle and staying lean, so it’s in your best interest to understand this crucial hormone.This in return induces tissue health in the testes and enables testosterone production and increases sperm count.If you’re looking for natural ways to increase testosterone, incorporating oysters into your diet can be very effective.It’s also a heart-healthy, protein-rich food that’s low in calories.In this study, men with low sperm counts were given shilajit over the course of three months.Best eaten raw, why not enjoy a few sticks of celery with some blue cheese and a few Brazil nuts for a total T-boosting bedtime snack? However, it is essential to consume lean cuts of meat to avoid excessive saturated fat intake, which can have negative cardiovascular effects. Aromatase converts androgen to estrogen—preventing free testosterone from binding to androgen receptors. Mushrooms prevent the production of the enzyme, aromatase. Long-term zinc supplementation may lead to increased testosterone levels. But making time both cardio and strength training in your weekly workout routine gives you your best shot at boosting your testosterone levels. A healthy diet includes plenty of vegetables and fruits, whole-grain carbohydrates, moderate amounts of healthy fats and lean protein, such as chicken and fish. Having more of this type of fat is thought to result in a higher production of the enzyme called aromatase, which converts testosterone into estradiol — lowering a man's free testosterone levels. However, it’s possible to improve testosterone with the right nutrition and working out. Besides these, you can try out Natural Testosterone Supplements to perk your male hormone safely. There are many different ways you can try to incorporate them into your diet plan. This fruit may further aid in maintaining heart health and controlling weight. Its Zinc and Vitamin E content work at improving the existing testosterone count. Exercise, meditation, yoga, a hot bath with Epsom salts and long walks can all help to bring your levels of cortisol down. Boost your levels of this important mineral with dark leafy greens, Brazil nuts and mackerel. It also produces the enzyme called aromatase, which helps to convert testosterone to estrogen. It promotes inflammation, insulin resistance and increases your risk for a wide range of diseases. It is also quite dangerous because visceral fat is metabolically active. That’s why olive oil is so prevalent in healthy eating. They are tiny powerhouses with vitamins, minerals, 44% monounsaturated fat, and protein. Very high and very low protein levels in the diet can both be detrimental. Proteins do not change testosterone synthesis, but they modulate SHBG levels. Thus, give monounsaturated fats a preference if you want to stay safe. #2: Low-Fat Vitamin D Milk It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent.That’s where nutrition comes into play as a natural and effective way to support your hormonal balance.A major drawback of alcohol is that it causes our fats to make dangerous estrogens that can block testosterone.Focus on incorporating a variety of fruits, vegetables, lean proteins, and complex carbohydrates while limiting processed foods, refined sugars, and unhealthy fats.As you age, testosterone therapy might sound promising.Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!Most natural testosterone-boosting supplements, such as ashwagandha and fenugreek, are safe when taken in recommended doses. If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production. Studies conclude that magnesium consumption is linked to increased testosterone levels among male athletes. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. Animal Protein: Benefits, Sources, How to Use & How It Compares to Plant Protein However, in the same instance, there are some foods that should be avoided at all costs (if possible) if you do not want to risk a drop in this hormone. Many fortified plant milks and some cereals are often fortified with vitamin D which can help boost this male hormone. 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. Like oysters, shellfish like crabs and lobsters are high in zinc which as we have seen is one mineral that helps support the production of testosterone (30). Testosterone is made from cholesterol, which is converted into pregnenolone, a hormone that is then converted into testosterone. 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. Pinto beans, kidney beans, and even baked beans are great choices for nutrition-rich food. They are great sources of zinc, fiber, and plant-based protein, so you can protect your heart while optimizing your sexual health. While medical treatments are available, diet can also naturally support healthy testosterone levels. If you are wondering how to boost testosterone with foods, especially fatty foods, try incorporating healthy fatty foods such as tuna, oysters, eggs (preferably with yolks), shellfish, salmon, and other types of oily fish. As we have seen above, there are a great number of foods to boost testosterone that you can consume to ensure that you have enough levels of this hormone in your body. Sugar intake is directly linked with testosterone levels. For example, a diet high in processed meats might disrupt your body’s natural functions. These elements can lead to lower testosterone levels. Bananas contain a lot of bromelain and B vitamins which is a testosterone boosting food. Ginger is another highly effective food that people grossly underrate in its capacity to naturally boost levels of testosterone. Supplements aren't the only way to increase your testosterone levels naturally. Oats are an excellent source of a variety of B Vitamins and therefore are one of a range of excellent testosterone boosting foods! 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! There are a number of different B Vitamins, many of which are found in testosterone boosting foods. Lifestyle tips to increase testosterone Moreover, you would receive loads of daily value of zinc from little scraps of King crab or lobster.Levels of testosterone in the body decrease naturally as we age.In this article, we’ll detail the best natural herbs for testosterone.†Statements on this website have not been evaluated by the food and drug administration.Medicines such as opiate painkillers and steroid injections also can cause low testosterone.There are many herbs that are claimed to boost testosterone.If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Although there’s no specific diet that’s been proven to boost testosterone, research has given us insight into the types of foods that support the natural production of the hormone. A recent study showed that a diet rich in cooking oils (fried foods) was linked to lower testosterone levels. We’ve mentioned a few among our testosterone boosting foods — including vitamins B, C and D, zinc, magnesium, and omega-3 fatty acids — but there’s quite the list. Cacao is also rich in magnesium and healthy fats, both of which aid testosterone production. They provide healthy fats, zinc, magnesium, and selenium—all crucial nutrients for testosterone production. These foods help maintain healthy testosterone levels in women too, supporting mood, strength, and libido. The key to a healthy diet when trying to elevate your testosterone levels is avoiding refined, simple carbohydrates, like the ones found in chips and other junk food. Incorporating these testosterone-boosting foods into your diet can enhance your training results, improve recovery, and support overall health. Avocados are loaded with healthy fats, particularly monounsaturated fats, which have been linked to higher testosterone levels. A deficiency in zinc has been directly linked to lower testosterone levels, making oysters a powerful food for muscle growth and hormonal health. It’s an excellent source of protein, omega-3 fatty acids, and vitamin D. Seafood enthusiasts will be delighted to know that tuna is a testosterone-friendly fish. What makes eggs particularly beneficial for testosterone is their high vitamin D content. It affects muscle mass, bone density, red blood cell production, and even mental well-being. And protein is indeed the least essential macronutrient for testosterone.Although potential confounders were considered and adjusted for in our study, there are still some potential factors that may influence the relationship between diet and total T levels, including adipokines, and genetic and socioeconomic factors.The presence of saturated fatty acids and vitamins such as vitamin D, vitamin K2, vitamin E and A, all play roles in testosterone synthesis.A good way to increase testosterone naturally is with regular exercise.Testosterone is the main androgen, and too much or not enough testosterone can result in issues.They have the same amounts of vitamins and minerals without those troubling effects of lactose.Research has linked these healthy fats and vitamin D, which are abundant in fatty fish, with increased testosterone levels. According to another study, people with type 2 diabetes also experienced a significant increase in testosterone — as well as vitamin D levels — after following a ketogenic diet. The foods you eat may reduce — or help increase — your testosterone levels. Garlic may not smell sweet, but it’s packed with allicin — a natural compound that can help lower cortisol, the stress hormone known to interfere with testosterone production. Modify the suggested meal plan as needed, but stick to the basic framework and foods included as much as possible. In addition, please remove foods if you know you have food allergies/sensitivities to things in this suggested meal plan. Pomegranates are loaded with antioxidants, vitamins, and minerals that support overall health and well-being. These shellfish are one of the richest sources of zinc, a mineral crucial for sperm production, hormone regulation, and immune function. In men, it is the primary sex hormone responsible for muscle development, bone density, energy levels, libido, and sperm production. If you have low testosterone symptoms, talk to your doctor about ways to boost levels such as hormone replacement therapy. It is specifically indicated for men who meet the clinical and laboratory definition of testosterone deficiency. Adverse side effects of testosterone therapy may include skin irritation and transfer of medication to others during contact. Eating well has benefits beyond just hormone regulation. Incorporating specific foods into your diet can help optimize testosterone levels naturally. You'll maximize your natural testosterone production by consuming foods rich in these key nutrients rather than relying on supplements alone. From mineral-rich oysters to nutrient-packed eggs, specific foods can help optimize your body's testosterone production. Surprisingly, eating spicy foods can have a positive effect on boosting your testosterone levels. Best Ways To Incorporate Low Sodium Cheese in Your Diet This also means that supplements that you can get from the chemist, health food store or gym are pretty useless (and potentially dangerous)8. Magnesium is involved in various biochemical processes, including hormone production. This adaptogenic herb has been a staple in Ayurvedic medicine for years due to its ability to help manage stress and cortisol levels. After 20 weeks of restriction, each participant’s testosterone levels fell by a shocking 73%! I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone.Some options, like Hiyo, even contain adaptogens like ashwagandha, which may positively impact testosterone production.If your sex drive is low and your progress is stalling in the gym, hormones could be to blame.Let’s explore some of the best plant-based options to support healthy testosterone levels.These greens can help regulate muscle and nerve function and boost testosterone levels.Grapes contain a substance called Resveratrol which is an anti-oxidant which may also increase testosterone production. Not only will it negatively affect your testosterone levels, but it will also take a hit on your fertility, lowering sperm count in the process. There are multiple reasons why beer is said to lower testosterone levels. The study found that men who drink more than a pint a day have 25% lower levels of testosterone than those who don’t partake. While the carnivore diet may increase testosterone, more studies are needed, and the impact of the carnivore diet on fertility may be overall negative. There’s a lot of mythology around the carnivore diet, as higher consumption of foods like red meat is considered more “masculine.” The carnivore diet is a form of keto that removes plant-based foods to cut carbs, focusing almost entirely on consuming animal products. The study controlled for age, body mass index, activity levels, and other factors. Keto tends to increase the intake of cholesterol, which is important for the production of testosterone and may result in the increase seen in studies. Additionally, ginger extract may help increase testosterone production. Additionally, ginger extract may help increase testosterone production based on preliminary studies. Higher levels of this hormone often lead to increased muscle development. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals. Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. While nearly everyone could benefit from taking a multivitamin containing all of the essential vitamins and minerals, there are some populations, in particular, that may especially benefit. When shopping for the best vitamins for energy, closely read the label to determine if your desired ingredients are provided in the proper dosages. When shopping for the best vitamins for energy, there are several factors to take into consideration to ensure you select the best one for your goals. Best Foods for Increasing Testosterone Levels Traditionally, it has been used to improve mental and physical performance, relieve fever and reduce stress. Ginseng is a plant that has been used for centuries in the East, especially in Chinese medicine, to treat a variety of health conditions. This makes coconut oil especially useful on ketogenic and weight loss diets. Probiotics are the “good” bacteria that the body needs to function optimally, with the vast majority residing in your intestinal tract. Thus, a greater free amount of testosterone means that it can elicit greater biological function. According to the Institute of Medicine, your daily calories should include 20-30% of dietary fat. Keep in mind that testosterone hormones are created using cholesterol as a building block. Thus, you want to maintain a healthy energy balance and eat what you need to perform. Because there’s an enzyme in fat cells called aromatase, which converts testosterone into estrogen. A study from Iran found that men who consumed ginger daily saw significant increases in both testosterone levels and sperm count. In addition to providing numerous healthy monosaturated fats, olive oil is also highly valued for enhancing testosterone level in males. Garlic is rich in natural diallyl disulfide – a sulfur-containing a chemical that tends to trigger luteinizing hormone for regulating the production of testosterone. The sea creature is not full of flavors but is considered significant when it comes to boosting your vitamin levels that are essential to enhance testosterone growth. The presence of vitamin D in tuna bolsters testosterone levels and triggers your pituitary glands to produce more sex hormones. Certain foods contain essential nutrients that naturally support testosterone production and muscle-building processes. Sardines are rich in omega-3, a healthy fat that participates in the production of hormones, including testosterone. These are antioxidant compounds that protect the cells responsible for testosterone production against free radicals, which can boost levels of this hormone in the body. Olive oil is a healthy source of monounsaturated fats, which are essential for hormone production, including testosterone. Nuts and seeds are excellent sources of healthy fats, protein, and essential nutrients that support testosterone production. Vitamin D is produced in large amounts in your body when you are exposed to the sun. The added fiber in your diet will aid your digestive system and keep you feeling full for longer. Other benefits of this fruit include a more positive mood and a natural lowering of blood pressure. Ahead, a look at nine such foods that have been linked to higher testosterone levels. While there's some research to indicate that certain nutrients may elevate testosterone levels, there is no guarantee that eating certain foods will help. Beans, such as black beans, kidney beans, and lentils, are nutritional powerhouses that can play a positive role in maintaining healthy testosterone levels. Citrus fruits can help increase testosterone production and reduce the hormones that make testosterone production less effective. Bananas can boost testosterone production as well as improve energy levels. Additionally, consider making dietary adjustments to boost your overall health, not just to treat low T. These foods are very important to add to your diet, whether or not you suffer from low T. White kidney beans, as well as black beans, are all considered to be very rich in vitamin D and zinc. Certain cereal brands are fortified with vitamin D, as well as other heart-healthy nutrients. If your hormones are not out of kilter, testosterone and estrogen are usually maintained in the correct balance in the male body. Even though egg yolks contain cholesterol (which has a bad reputation), egg yolk does contain much more vitamins and nutrients than egg whites. Testosterone is a sex hormone that affects both men and women, but primarily more in men. Besides being a delicious crunchy snack, almonds offer countless health benefits. Olive oil is a staple element in the Mediterranean diet and for good reason. Magnesium also blocks a certain protein from binding with testosterone and reduces the amount of testosterone that needs to be produced. The largest improvements in testosterone levels are seen with moderate- or high-intensity resistance exercises. In terms of fertility, adequate levels of testosterone are essential for sperm production. As men age, they typically experience a decline in testosterone levels. The hormone also helps control fat distribution in the body. Tuna; however, has much more than just boosting your food craving as it stimulates the production of testosterone to reinvigorate sexual stimulation. Oysters are another nutritiously rich food that has been linked to boosting your testosterone level. No single food or supplement will counteract all the ways that poor sleep, chronic stress, or lack of exercise negatively impact testosterone production, according to Houman. (If you’re feeling extra, consider adding some pomegranate seeds. “Pomegranate has been linked to increased salivary testosterone levels and improved blood flow, potentially benefiting reproductive health and performance,” she says.) So, there isn’t a one-size-fits-all rule for adequate water intake or healthy testosterone levels, but the National Health Service recommends consuming a minimum of six to eight mugs daily. It appears that magnesium and exercise are a potent combination for boosting your testosterone. This study researched effects of magnesium supplementation on both athletes and sedentary men and found that both saw an increase in their T-levels, with the increase being higher among athletes. Spinach contains high levels of magnesium, which has been proven to be effective at increasing free testosterone levels. Avocado, fish, eggs, and nuts are among the best foods to consume for an anabolic diet. Heavy, compound exercises are known to have an anabolic effect on the body, while testosterone and growth hormone is synthesized and released during quality sleep. For instance, it can help to improve brain function, metabolism, thyroid hormone production, along testosterone synthesis. Today, however, the truth is that coconut oil is extremely healthy with multiple benefits for your body. Secondly, is the fact that it is a rich source of healthy probiotics. Research has also found that epicatechin increases testosterone by reducing the amount of sex hormone-binding globulin (SHBG) in blood. Chocolate contains one by the name of epicatechin, which research suggests is responsible for increasing testosterone levels. Vitamin B6, in particular, is involved in the regulation of steroid hormones, including testosterone. They are rich in vitamin K, vitamin E, and potassium, all of which play important roles in hormonal balance and metabolism. Omega-3 fatty acids are essential for maintaining hormonal balance and overall health. Additionally, lean meats contain zinc – a mineral that plays a crucial role in testosterone synthesis. Including grass-fed beef liver in moderation has profound benefits as a TRUE superfood. The grass-fed beef tastes amazing, a great sustainable staple for protein in the diet. It’s hypothesized to be integral to the mental health of men. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. She specializes in mental health, sleep, and women's health content, blending evidence-based health reporting with person-first storytelling. Our bodies need them so they can partially convert into energy for our muscles. 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. Good thing, too—EEVO is filled with polyphenols (16), micronutrients packed with antioxidants that can combat heart disease, cancers, inflammation, and oxidative stress. Let’s not forget zinc, which you’ll find plenty of within cuts of chuck roast and ground beef. “On top of that, alcohol can cause inflammation and oxidative stress, which can damage the cells that produce testosterone,” he says. “Alcohol may also increase the activity of an enzyme (called aromatase) that converts testosterone into estrogen, which can result in less testosterone overall,” says Bailey. For one, “drinking too much alcohol can interfere with the hormone signals your brain sends to the testes to produce testosterone,” says Bailey. Food tracking apps such as MyFitnessPal can help you gauge your diet’s macronutrient levels (as well as micronutrient contents). Hence, it makes eggs an ideal meal when you ate sort of looking for increasing muscles. Actually, you don’t need to be concerned about cholesterol levels, as you can have 2-3 whole eggs without affecting it. The egg yolks have specific cholesterol which works as a precursor to testosterone. Obviously, it can improve your testosterone level also. Foods are the fuel that makes your body generates energy. We've covered a wide array of powerful foods, from the zinc-packed punch of oysters and pumpkin seeds to the antioxidant strength of blueberries and dark chocolate. To learn more about how diet impacts sperm health, you can explore how to increase sperm count on HeraFertility.co. A landmark study in the journal Fertility and Sterility found that men with sufficient vitamin D levels (above 30 ng/mL) had significantly better sperm motility compared to men who were deficient. Cortisol is the primary stress hormone the body releases in times of stress. Eating a single piece of tofu won’t cause testosterone levels to plummet, nor will eating a piece of ginger cause skyrocketing testosterone levels. Learn how to increase testosterone naturally below. The following are a few things you may consider to boost your testosterone levels naturally. Thus, aside from a healthy diet, there are a few other factors to consider if you want to increase your testosterone and sperm count. Onions also contain diallyl disulfide, which boosts testosterone levels in the body.