14 Foods That May Boost Testosterone Naturally

Food That Boost Testosterone Levels in Men

But many fortified cereals offer greater levels of nutrients than their natural, whole cereal counterparts. If you’re not sure where to start when it comes to your testosterone-boosting diet plan, follow our 7-day testosterone meal plan as a guide. It is intended for general informational purposes and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

It turns out much of that cholesterol synthesizes into vitamin D and hormones, including your testosterone (8). Provided you don’t have any pre-existing cholesterol issues, there’s no reason why you can’t enjoy an egg or two each day. The medical community had long believed eggs weren’t all that great, since they’re high in saturated fastest fat burning exercises and cholesterol. That philosophy has changed over the past 20 years, however, and egg yolks have earned a spot among the healthiest existing food choices.

Beyond individual nutrients, the overall nutrient profile of regeneratively raised meat is noteworthy. This unique nutritional synergy can further contribute to optimal testosterone levels. When testosterone levels drop below normal ranges, a condition known as low testosterone or hypogonadism can be made in the conventional sense. Normal ranges in western medicine capture 95% of the population’s health which is not that robust these days. We always want to strive for optimal levels in order to stave off chronic disease and optimize performance. That’s where functional medicine and Opt Health come in because you can have a testosterone level at the bottom of a “normal” range, far from optimal.

Remember, a balanced approach to diet can provide the necessary support your body needs to optimize testosterone levels effectively. In a study 4 that had men replace butter with olive oil for three weeks. The men who took part showed a 17.4 percent increase in testosterone levels and a 42.6 percent increase in luteinizing hormone (LH). Research links zinc, vitamin B, flavonoids (plant-based nutrients high in antioxidants and anti-inflammatories), and healthy fats with improved male sexual performance and erectile function. While treatment methods should be coordinated with healthcare professionals, there are also natural ways to increase testosterone. This includes making dietary changes and adding more testosterone-boosting foods. But obesity, type 2 diabetes, hormonal imbalances, tumors, and some medications can also cause testosterone to drop.

Processed foods, those high in sugar, and large quantities of alcohol are all best left aside. Nevertheless, anyone concerned about their testosterone levels may want to limit these foods. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally.

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). Another documented analysis of how ginger can improve testicular size and function (7) which in turn could bolster sperm quantity and quality. But there are also natural testosterone boosters, and a diet filled with the necessary nutrients that feed our testosterone can also help keep your T levels high.

Consult a healthcare provider with any concerns about your hormone levels. Reducing or eliminating these substances can help you regain healthy hormone levels. Exposure to this chemical has been known to have some health effects on increased blood pressure, and on the brain and prostate gland of fetuses, infants and children (29). If you’re looking to increase testosterone levels or improve your fertility, see our sperm improvement guide or check out male fertility supplements that can help fill in the gaps.

But what many people don’t realize is that your diet can directly impact your testosterone production. Adequate sleep is essential to maintaining healthy testosterone levels. Studies show that getting less than six hours of sleep each night can decrease testosterone levels by as much as 15% the next day. Testosterone production increases during sleep, peaking during REM cycles. Sleep deprivation (less than 5 hours a night) can reduce testosterone by 15%. Aim for 7-8 hours of quality sleep to promote healthy testosterone levels and overall vitality.