After age 30, your testosterone levels drop every year! Tuna is not considered a significant source for increasing testosterone levels. Certain fruits have been shown to have a positive impact on testosterone levels, but the effects can vary. Foods That Increase Testosterone Rapidly Antioxidants help protect organs from oxidative damage, supporting their ability to make testosterone. Oxidative stress can damage cells involved in hormone production, like those in the ovaries and adrenal glands. In men, supplementing with omega-3s for 12 weeks increased their T levels. New Health Advisor On top of that, butter also provides CLA (has a positive effect on T) and many vitamins and minerals. The avocado is unique in that 77% of its calories come from fat, and most of it is monounsaturated fat, i.e., precisely the type of fat that supports T. For a more in-depth look at how cholesterol affects the body, check this article out. Studies (1, 2) have consistently shown that regular egg consumption does not negatively impact heart health. Eating the yolk provides your body with the fundamental building block it needs to produce T. Learn about foods that boost testosterone to maintain optimal health. There have many in-depth investigations and studies about the benefits of foods that offer natural testosterone enhancers, the most important being vitamin D and zinc. Good levels of zinc and vitamin D are absolutely crucial to naturally boost testosterone. Due to the potential dangers of chemical testosterone boosters, men who simply want to build muscle or increase their sexual ability should seek more natural means to increase T levels. In this article, we list the best foods for increasing testosterone levels You might have heard that certain veggies or grains are testosterone boosters, but the truth is, not all of them deliver. With so much advice online, it’s easy to get overwhelmed by claims about superfoods that promise miracles. With these easy recipes to boost testosterone, you’ll be able to create delicious meals and treats that everyone will love. These sweet potatoes are delicious and great with a tasty spinach and feta topping to make it healthy and give you plenty of energy. Natural foods that are full of nutrients your body needs for overall health also support testosterone. Fresh veggies are a great way to improve your health and boost your body’s testosterone levels. Burritos are a great way to introduce testosterone boosting foods, such as beans, into your diet. A Healthy Diet for Healthy Hormones If you are wondering what foods are good to boost testosterone then this article is for you. Consuming ginger, onions, green leafy vegetables, and seafood has been shown to have significant testosterone-boosting effects. Which foods increase testosterone the most? By making these dietary changes, you can naturally enhance testosterone levels and improve your overall vitality. While some studies highlight moderate coffee consumption may short-term increase testosterone levels, the evidence is mixed and inconclusive. Garlic has been shown to increase testosterone due to its sulfur-containing compounds. The grass-fed beef tastes amazing, a great sustainable staple for protein in the diet. There are specific foods you’d want to stay away from, but I will not be covering them in this blog post. Testosterone for men provides that masculine drive, libido, enhanced muscle mass, and leaner body composition benefits. This might be controversial for some that think diet has no bearing on testosterone. Avoid oily preparations like methi paratha – opt for steamed greens or a testosterone-boosting vegetarian curry. A UK study found that drinking pomegranate juice daily increased testosterone by up to 24%. Pomegranates (anar) have been revered since ancient times, with Roman emperors using them to keep their soldiers’ testosterone levels high. And an increased risk of heart Aside from being rich in Vitamin D, egg yolks are also known to contain selenium. Berries and pomegranates, in particular, contain flavonoid antioxidants that protect testosterone-producing cells and speed up the formation of testosterone. Stop using topical testosterone and get help right away if you have any of the following symptoms of a serious allergic reaction. Topical testosterone may cause allergic reactions, which can be serious. Some of these side effects may vary based on the topical testosterone product you are using. While less common, the most serious side effects of topical testosterone are described below, along with what to do if they happen. Magnesium is involved in over 300 enzymatic reactions in the body, including those related to testosterone production.How quickly you break them down, and whether you break them down into dangerous byproducts, can shape your hormone balance.This is done by medical professionals who will take you through the process of rebuilding both your life and hormonal levels.Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels.One published study observed how a group of 75 infertile men, after taking a ginger supplement for three months, experienced a 17 percent increase in their T levels (6).Compared to other shellfish, oysters stand out with higher mineral density, which makes them a popular choice when focusing on hormone health.Several foods are rich in antioxidants and can support testosterone levels.By reducing chronic stress levels, fatty fish indirectly support a healthier testosterone profile. Energy levels are usually low when someone is testosterone-deficient, so spinach is beneficial on many levels. Almonds are a great source of protein for people who consume a plant-based diet. Oysters are high in zinc, which is a crucial nutrient in the testosterone-producing cycle. Foods that raise testosterone are plentiful—they’re also enjoyable and easy to add to any type of diet! Oysters also offer omega-3 fatty acids and selenium, enhancing overall hormone health. Produced mainly in the testes in cells called Leydig cells, testosterone facilitates crucial functions affecting physical, emotional, and sexual health. Testosterone is a primary sex hormone found in humans, playing a pivotal role in the development of male reproductive tissues such as the testes and prostate. Testosterone plays a crucial role in general health and well-being; its levels are influenced by various factors which are essential to understand. Testosterone plays a critical role in the body, influencing everything from muscle mass and bone density to libido and mood in individuals. But leading testosterone experts said the evidence that diet alone can help men avoid low-T is scant. Late last year, the Food and Drug Administration convened an expert panel to discuss easing access to testosterone replacement therapy, including the prospect of removing the hormone from the list of scheduled, or restricted, substances and taking the black box warning off testosterone products. Avoiding harmful foods, timing meals correctly, and setting realistic expectations help reduce pressure and improve confidence. Diet works best when combined with healthy lifestyle habits, rather than used as a standalone solution. This fatty fish also contains selenium, a potent antioxidant that contributes to the production of this steroid hormone.Testosterone is influenced by several factors, including age, sleep, stress, and exercise, but diet is one of the most controllable.Example daily meal plan incorporating testosteroneboosting foods.Your body needs zinc, which supports testosterone production and sperm health, found abundantly in oysters, beef, and pumpkin seeds.Including leafy greens daily boosts your nutrient intake.Here are 10 foods that can help increase T levels.Topical testosterone can cause fluid retention, also called edema.Celery is often used as an example of a food that affects testosterone, even though most people can’t explain why this is so. An early study showed that Leydig’s cells expressed insulin and type I insulin growth factor (IGF) receptors and both insulin and IGF stimulate T production in primary Leydig’s cell culture . In the current study, insulin, %TS, and RBC aggregation were identified as independent factors that predicted total T levels, with %TS being positively correlated, and insulin and RBC aggregation being negatively correlated. Therefore, low T levels may cause obesity due to lower muscle energy expenditure. Our study also found that adult men who eat at home and prefer noodles as a staple food are also likely to consume dark green vegetables. A study in 2012 found that consuming just one gram of ginger powder per day can increase testosterone production by up to 17 percent. Several foods have been investigated and shown to improve testosterone levels. These cruciferous vegetables contain indole-3-carbinol, a compound that indirectly increases testosterone levels in the body. Oatmeal is one of the foods to prioritize for naturally increasing testosterone levels. Soy products and flaxseeds, which contain phytoestrogens, may also contribute to lower testosterone levels if consumed in large amounts. Oysters, fatty fish (salmon, tuna), eggs, and leafy greens provide essential nutrients that help boost hormone levels naturally. Testosterone is a vital hormone that plays a key role in muscle growth, energy levels, libido, and overall well-being. The relationship between the male sex hormone, T, and obesity is complex, and dietary-related factors may serve as important intermediates. Top Foods for Hormonal Health in Men Additionally, if present in insufficient quantities, it may lead to health issues like erectile dysfunction. Spinach is very high in magnesium, which helps improve blood flow throughout the body. There is scientific evidence that supports the claim behind the aphrodisiac effect of oysters. It may also aid in the treatment of erectile dysfunction since it helps promote proper circulation throughout your body. Additionally, it has a wealth of antioxidants and minerals that help improve your general wellbeing, including folate, fiber, potassium, and various vitamins. However, lean cuts of meat can be a valuable addition to a diet aimed at boosting testosterone levels.If you have a severe medical condition or health concern, see your physician.Tell your health care provider if you have any worsening prostate symptoms, such as having a hard time peeing or a weak flow, more frequent peeing, or having an urgent need to pee.Raised cortisol levels are the enemy of the production of key hormones.For normal healthy males, eating one boiled or scrambled egg a day poses no risk.The Andes of South America gave us many powerful foods like maca, and quinoa is no exception.Protein has enjoyed a steady rise to prominence thanks to the bodybuilding and fitness communities. These supplements are mostly used by men, as they produce higher testosterone levels than women. Kaged Ferodrox supplies researched amounts of the top testosterone-boosting ingredients and is third-party tested. While reducing your training volume will likely help normalize your T levels, some runners may consider alternatives such as taking a testosterone booster. Sam Sulek explains his 'Full Day of Eating' ahead of IFBB Pro debut According to findings, taking a daily ginger supplement for three months increased testosterone levels by 17 per cent in a group of 75 adult male participants with fertility issues. Cooking methods like steaming or grilling can help preserve the nutrients in testosterone-boosting foods. Gut health plays a crucial role in hormone regulation, including testosterone levels. If testosterone-boosting foods don’t work for you, you should visit a doctor and figure out if you need testosterone replacement therapy (TRT). Some ways to naturally increase testosterone levels are getting plenty of sleep, exercising regularly, and taking natural testosterone booster supplements. This is common in bodybuilders when they’re prepping for a show who achieve drastically low levels of body fat (hovering around 5%). Moderate intensity endurance training leads to increases in testosterone (48). Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone. A similar study found that older men who have more sex have more testosterone than other men their age (42). Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. Rather than forcing hormonal changes, Testro-X helps create the conditions where testosterone naturally thrives, a nourished, relaxed, well-supported metabolic state. Even with a perfect diet, modern life introduces stressors that can interfere with the internal environment needed for optimal testosterone balance. Provide quercetin and pectin, supporting gut health and antioxidant defenses relevant to vitality. Where higher fat diets of at least 40 percent of calories, with a higher intake of saturated fat, show increased testosterone levels. It’s also a heart-healthy, protein-rich food that’s low in calories. Tuna is rich in vitamin D, which has been linked to testosterone production. Additionally, managing stress is important, as chronic stress increases cortisol levels, which can negatively impact testosterone production. Healthy oils, particularly those rich in monounsaturated fats like olive oil, play a significant role in testosterone production. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. These are the 15 best foods to help boost your testosterone levels naturally. Testosterone-boosting foods will increase your T-levels in a matter of weeks. Because it’s the primary male sex hormone, low testosterone levels in men can lead to a host of health problems . Eggs also provide a significant amount of vitamin D, a fat-soluble vitamin that functions as a steroid hormone and plays a role in androgen synthesis. This enables you to break free of unexplained weight changes and low energy and empowers you to feel stronger, healthier, and confident in your body. Through medically guided hormone replacement therapy and weight loss treatments—Volonte helps men and women feel stronger, healthier, and more confident in their bodies. So next time you’re at a seafood restaurant, consider splurging on the oysters—your testosterone will thank you. Function of Testosterone However, people who don't have much exposure to sunlight may be deficient in vitamin D. Taking 6 grams reduced levels. Your ideal level of testosterone is difficult to calculate. When there’s an adequate amount of glucose running through our blood, muscles, and brain, the hypothalamus releases more GnRH, and the body synthesizes more testosterone. Recall that GnRH (gonadotropin-releasing hormone) is what triggers the production of testosterone. Elevated cortisol levels compromise your body’s ability to produce testosterone (20). As a result, they also have lower testosterone levels compared to meat-eaters (13)(14)(15). However, we should eat them in moderation because an excess of them can increase bad cholesterol. Garlic favors the production of nitric oxide, which, as we have already seen, is a neurotransmitter with a vasodilator function. It is considered an aphrodisiac food, as it promotes the release of histamine. Honey also has arginine c, an amino acid that is converted into nitric oxide in the body. Add wheat bran to your flour or oatmeal, pancake batter, and protein shakes; all of which will help in boosting testosterone. Coconut doesn't just help your diet taste like a tropical meal, it also keeps your T-score at healthy levels. Adequate protein intake supports muscle mass and hormone balance. A study suggests that pomegranate can raise testosterone levels in men and women. Most people may not keep beans at the top of the list when trying to boost their testosterone levels. Furthermore, eating ripe bananas will elevate your testosterone levels better as ripening increases their nutrient levels. Fatty fish contains omega-3 fatty acids, which help boost testosterone production. Choosing your foods with a little care can have a big positive impact on testosterone production. If you are looking to boost testosterone naturally, then a healthy balanced diet is always a good idea. You can cultivate a number of healthy habits, and a few small changes can produce a range of beneficial changes to testosterone levels. A 2018 study showed that high levels of sugar-sweetened beverages in a diet resulted in a lowering of testosterone levels. Scientists at the Centre of Sports Medicine conducted a study (11) to analyze the influence of dietary nutrients on testosterone. A negative energy balance can lower testosterone levels in the short term (9), but this drop is immediately erased once calorie intake is brought back up to maintenance (10). Men with low levels of body fat have low aromatase levels, which allows more testosterone to remain unconverted into estrogen (4, 5, 6, 7). You’ve got the knowledge now to make informed choices that support your testosterone and overall health. Reversal of ciprofloxacin-induced testosterone reduction by probiotic microbes in mouse testes. Lactobacillus plantarum TW1-1 alleviates diethylhexylphthalate-induced testicular damage in mice by modulating gut microbiota and decreasing inflammation. Ameliorative effects of oral ginger and/or thyme aqueous extracts on productive and reproductive performance of V-line male rabbits. The impact of aged garlic extract on adriamycin-induced testicular changes in adult male wistar rats. Lifestyle and metabolic approaches to maximizing erectile and vascular health. Recipe Ideas That Make It Easy To Include Testosterone Boosting Foods In Your Daily Diet Jackie Kaminski is a registered dietitian/ nutritionist with a Master's degree in Exercise Physiology & Sports Nutrition from Florida State University. So make sure to get your levels checked regularly! While this decline is slight, it can lead to loss of muscle mass and bone — which are essential to prevent sarcopenia and osteoporosis. Before bed and immediately after waking are the two times when what you eat will have the biggest impact on your body’s production of this powerful hormone. Sufficient testosterone levels have also been connected to a reduced risk of cancer and type 2 diabetes compared to men who are T-deficient. These sound like the promises of an overhyped supplement ad—but it’s actually a list of the research-proven effects of one of your body’s most powerful hormones, testosterone. Some foods can harm your testosterone levels.Oxidative stress and inflammation can reduce testosterone, so introducing nutrients that combat oxidative stress may help maintain healthy testosterone levels.Such nutrients play a role in maintaining overall health and balanced hormone levels.The conversion from testosterone to estradiol is not thought to be a significant factor in low testosterone levels.A good – testosterone friendly – diet includes plenty of healthy fats, leafy green vegetables and protein. They contain compounds that support healthy estrogen metabolism, which can affect testosterone balance. After 12 weeks of supplementation with 860 mg DHA plus 120 mg EPA daily, total testosterone levels increased significantly. The same study found that trans fatty acids had the opposite effect, lowering testosterone levels. A 2021 meta-analysis examined the link between vitamin D status and testosterone levels (4). Baked potatoes might seem like a typical student food, but they’re actually remarkably good for you if you use the right toppings. We’ve all heard of the classic chicken kiev, but you can also create creamy garlic sauce to go with your chicken to create a rich and filling evening meal. This innovative combination of stew and curry is tasty and rich, making it a great winter dinner to keep you feeling warm and full. Most men only eat tuna when they have tuna mayo sandwiches, but the mayonnaise and bread, particularly processed white bread, can be testosterone killers. Each item has unique attributes that support testosterone from multiple angles. Eating whole eggs regularly can act as a natural testosterone booster. Low testosterone can lead to fatigue, reduced muscle mass, weight gain, mood swings, and decreased libido. These items can negatively affect overall health, which indirectly impacts hormone balance. Yes, limiting highly processed snacks, excess sugar, alcohol, and packaged foods stored in plastics may be helpful. 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. Garlic is not only a flavorful addition to your meals but also a potent natural testosterone booster. Additionally, lean meats contain zinc – a mineral that plays a crucial role in testosterone synthesis. Keep all appointments with your health care provider to check your blood. Tell your health care provider if you have this symptom or it is a concern for you. Topical testosterone may cause enlarged breasts in men (gynecomastia) that could be painful. Insulin (in the right amounts) has been shown to reduce muscle breakdown and create a more anabolic environment conducive to muscle growth (23).Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone.This lasagna staple contains high protein content which acts as a catalyst that strengthens the testes to produce healthy and active sex hormones.Just as protein plays an essential role in testosterone production, dietary fats are equally important for maintaining ideal hormone levels in men.Food alone is not enough, your daily habits influence how well these nutrients support sexual stamina and performance.When it comes to maintaining energy levels and combating fatigue, men may require more of certain nutrients including vitamin D, vitamin K, magnesium, boron, and zinc.There are many reasons for this, like the influence of the media, but it’s also possible that testosterone deficiency is genuinely on the rise.The first ingredient is the tried-and-true test-supporter zinc, at a fairly standard dosage of 15 milligrams, or 136% of the RDA recommended daily intake. Garlic and Onions: Hidden Allies for Hormonal Health It is an unrefined oil that contains high amounts of monounsaturated fatty acids (MUFAs), moderate levels of saturated fat (SFA), and lower polyunsaturated fat content. Not to mention the fact that oxidation can hurt the testosterone-producing Leydig cells. The avocado also contains vitamin E, which helps to prevent cell damage from free radicals. Monounsaturated fats also lower bad cholesterol and triglycerides. They’re low in calories so they can be eaten often without worrying about weight gain or loss- just what you need to fix lagging t levels. Ever wonder what lifts you higher when it comes to keeping your hormones in check? Yes, green leafy vegetables contain zinc. Key nutrients vital for hormone synthesis. “When fermented using yeast, for example, food waste can be transformed into valuable products within the framework of a circular bioeconomy,” Dr Knoerzer said. Dr Knoerzer said in the 21st century it had the potential to play a much larger role in strengthening global food security. Fermentation has been used for thousands of years, originally as a way to preserve food such as bread, cheese and wine. CSIRO Project Lead Dr Kai Knoerzer said globally, billions of tonnes of nutrient-rich material are currently being lost each year. The aim is to make upcycled protein at scale that is competitive with conventional protein alternatives. But testosterone does so much more than play a role in helping you build muscle bulk. (For those of you who were not watching Saturday Night Live in the ’80s and ’90s, that’s a reference to a recurring skit that involved two muscle-bound Austrian bodybuilders who incessantly talked about, well, bodybuilding.) This means that the testosterone is sourced outside of the body, such as from medication. These methods focus on lifestyle modifications, supplementation, and specific activities that can help optimize hormone levels. Additionally, whole grains contain zinc and magnesium, two nutrients essential for testosterone synthesis. Refined grains such as corn and wheat are rapidly absorbed, cause an insulin spike and a significant testosterone drop. Absorption is not very fast and won’t cause a spike in insulin levels. It may even increase sperm motility and favor fertility. Besides its role as an aphrodisiac, asparagus contains vitamin E, magnesium, and other micronutrients. Men who are experiencing a significant, clinical decline in normal testosterone levels—called hypogonadism—often find testosterone replacement therapy (TRT) can reduce symptoms of low testosterone. Periodic DEXA scans provide precise data on muscle mass, body-fat distribution, and bone density—key metrics influenced by testosterone—so you can see tangible results as you fine-tune your lifestyle. A 2011 human study used a much higher supplemental dose—10 mg of boron per day—and observed an increase in free testosterone. In a 2011 study in Biological Trace Element Research four weeks of magnesium supplementation increased both free and total testosterone in athletes and sedentary men. A 2018 review in the Journal of Reproduction & Infertility concluded that adequate zinc is essential for male fertility and androgen production. Well, it’s because body fat produces an enzyme called aromatase (2), which converts testosterone into the female sex hormone, estrogen (3).Results from a 2012 study found that pomegranate juice may boost testosterone levels in both men and women .Before using Male Excel’s Testosterone Lipoderm Cream, inform your healthcare provider about all of your medical conditions, including if you have breast cancer, prostate cancer, urinary problems due to an enlarged prostate, heart, kidney, or liver problems, or problems breathing while you sleep (sleep apnea).Their unique combination of nutrients works synergistically to improve multiple aspects of sperm health, from count and concentration to motility and morphology.Combined with food, these are the three things you need to take care of if you want to see your Testosterone-levels soar.Vitamin E has been shown to have an essential role in testosterone production (36).Add our bulked-up ingredients list to your weekly diet and fuel your masculinity Our website is not meant to replace professional fitness and health advice, diagnosis, or treatment. Magnesium also helps regulate cortisol, preventing stress-related declines in testosterone. Additionally, pomegranates may improve blood flow, which can enhance workout performance and muscle recovery. Yes, they are and this is according to one 2020 study done by The Journal of Urology. At the end of the study, researchers found that the men who adhered to a fat-restricted diet had lower serum testosterone than men on a nonrestrictive diet. Two studies, one done on rats with PCOS (20) and another on women with PCOS (12) showed that this herb lowers testosterone levels. While mint in tea might be great for calming your frayed nerves, the menthol found in them may not be good for your testosterone levels. One 2018 review showed that regular or heavy drinking in men over long periods of time, can cause a decrease in testosterone levels (1). Testosterone plays a vital role in energy, libido, bone health, and muscle growth.Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists.Combine these foods with regular exercise, proper sleep, and stress management for the best results.Finally, we will show you a sample dietary plant using the information laid down in this article in practice.When shopping for the best vitamins for energy, closely read the label to determine if your desired ingredients are provided in the proper dosages.Give your testosterone an even greater boost by including a supplement routine that will keep you healthy, energized and in better shape than if you hadn’t bothered.The high levels of omega 3 fatty acids in them have also been linked with a healthy heart and reduced risk of stroke. Fenugreek is a herb, often used in traditional medicine to naturally optimise testosterone levels and improve physical performance and well-being. Maca Root plays a key role in optimising the body’s natural hormone production. ✅ 90-Day Supply of Performance - Alpha Complex to support testosterone, stamina, muscle performance, and drive Support healthy testosterone, energy, strength, and focus with a simple 90-day men’s performance system. Studies suggest that magnesium deficiency may negatively impact testosterone. Magnesium, also found in fortified cereals, is essential for numerous bodily functions, including hormone regulation. Many people do not get enough vitamin D from sunlight, making fortified cereals a helpful source. It also helps to reduce joint stiffness and lower cholesterol, which can help encourage more activity and improve heart health, respectively. Ginger is mostly comprised of gingerol, which is a powerful antioxidant that helps to fight oxidative stress throughout the entire body. Interestingly, this isn’t because oysters themselves produce testosterone. Moreover, cruciferous vegetables are also full of magnesium which also benefits testosterone production. The researchers found a very close correlation between changes in plasma vitamin D levels and testosterone. Wild ginger root is mostly used as a spice or to improve digestion, but it can also have testosterone boosting effects. Remember – there’s no need to increase protein intake higher than around 0.8-1 gram of protein per pound of body weight. Tell your healthcare provider if you have any side effect that bothers you or does not go away. For further information, talk with your healthcare provider. The most common side effects of Male Excel’s Testosterone Lipoderm Cream include increased prostate-specific antigen (a test used to screen for prostate cancer), mood swings, high blood pressure, increased red blood cell count, acne, and skin irritation where the gel is applied. Spinach is a leafy green vegetable rich in magnesium, which is known to increase testosterone levels. Regular consumption of beans can support your testosterone levels and contribute to a balanced diet. Seeds such as pumpkin seeds, flaxseeds, and chia seeds are powerful allies in boosting testosterone levels naturally. They are rich in essential minerals like zinc and magnesium, which are critical for testosterone production. Drinking milk regularly can aid in muscle repair and growth, making it a valuable addition to a testosterone-boosting diet. Fatty FishFatty fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids and vitamin D, both of which support hormone production. Magnesium helps regulate hormone function, and including spinach in your meals can improve testosterone production naturally. Even a small portion of oysters can provide the zinc needed to keep your testosterone levels in check. Zinc is a mineral directly linked to testosterone production and sexual health. 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. Red meat is sometimes controversial, but when added to an otherwise healthy diet and an active lifestyle, it has several benefits. Instead, zinc encourages healthy pituitary gland functioning. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. But the one human study available also found that consuming an onion extract for 4 weeks helped increase testosterone levels. For example, it increases the production of luteinizing hormone which is essential for testosterone production. There is one human study that found that treating 75 infertile Iraqi men with ginger increased testosterone levels by 17.7%. While scientists aren’t exactly sure why zinc boosts testosterone, studies have consistently shown that supplementing with zinc can lead to higher testosterone levels. Plus, it’s packed with healthy fats, which your body needs to produce testosterone. Onions have been shown to both support hormone production and boost antioxidant activity in the body. Estrogen levels are higher in women, but the evidence is that good levels are also important for men’s health. Yes, exercise — especially strength training — is one of the best natural ways to increase testosterone. Managing stress is, of course, important because high cortisol levels will affect testosterone. All this has been shown to stimulate production of hormones, such as squats, deadlifts, bench presses, etc. Antioxidants are found in abundance in berries, cherries, and pomegranates, and they support hormone balance. Studies have shown that drinking pomegranate juice daily can significantly increase testosterone levels. Pomegranates have been shown to boost testosterone levels, thanks to their high antioxidant content. Grapes, especially red grapes, contain resveratrol, a powerful antioxidant that has been shown to increase testosterone levels. Those with low testosterone levels can have fatigue, depression, and reduced cognitive function. Noh Y. Mr-10 enhances men’s health by improving endogenous male sex hormone generation. Feeding hydroalcoholic extract powder of Lepidium meyenii (maca) increases serum testosterone concentration and enhances steroidogenic ability of Leydig cells in male rats. In Australia alone, more than seven million tonnes of food are wasted each year —a third of all food produced. Researchers at Australia’s national science agency, CSIRO, have joined forces with the University of Leeds in the UK to develop a new AI-powered tool to help repurpose global agrifood waste and improve food security. Researchers are developing an AI-powered tool to repurpose global agrifood waste and improve food security amid growing concerns about food loss and sustainability. “We’ve experienced how technology is revolutionizing food chains in India, and we’re excited about bringing people in other parts of the world greater access to affordable, quality food for the next generation of sustainable agriculture.” “The food supply chain is a huge global market, yet agribusiness is one of the least digitized industries,” said Jayaraman. Estrogens help maintain healthy bone density, reducing the risk of osteoporosis in both men and women. Women’s estrogen levels decrease with age, causing changes in the body referred to as menopause. Studies indicate they can mimic or enhance the natural hormone’s health benefits. Phytoestrogens are a form of dietary estrogen we get from food. Research shows estrogen may support bone health, mood regulation, and a lower cancer risk in both genders. Steven is a passionate health & fitness writer. Get information on health, fitness and wellness with our weekly newsletter. Testosterone is an important hormone for men. As long as you go for a natural T-booster made up of organic ingredients, it’s completely safe. Complex movements like squats, bench press and deadlifts are clinically proven to enhance your T levels. Chronic inflammation can suppress the endocrine system, including testosterone production. Just eating a whole foods diet made in your own kitchen can make a difference. A 2018 Taiwanese study outlined a diet that predicted low testosterone. The lower the cortisol amount in one’s body, the more testosterone can be produced and absorbed. Bananas also help keep energy levels high, which encourages people to continue making positive lifestyle changes that also maintain high levels of testosterone. When inflammation is low, the body can both produce and use the testosterone that’s present. How does all this boost testosterone? Ginger is also rich in antioxidants and promotes anti-aging by increasing collagen production. Your contribution will support men’s health programming, tool development, and research. Eliminating all ultra-processed foods isn’t practical for most people. Stay informed, make healthy lifestyle choices, get regular screening, and know the symptoms.