Apr 7, 2021
Foods that can boost Testosterone
It’s hard to watch TV or read a magazine these days without seeing something about testosterone. Do you have low T? Lost your sex drive? What is so important about testosterone and why all the interest these days?
Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. Interestingly, it also plays an important role in female health and sexual well-being. The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.
Here are 6 evidence-based ways to increase testosterone levels with foods, naturally.
- Leafy, green vegetables - vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that may increase the body’s level of testosterone. If you don’t go for green vegetables try eating beans and lentils, nuts and seeds or whole grains. These foods are all good sources of magnesium.
- Ginger - People have used ginger for medicinal and culinary purposes for centuries. Modern research indicates that this root may improve fertility in men. According to the findings of a 2012 study, taking a daily ginger supplement for 3 months increased testosterone levels by 17.7 percent in a group of 75 adult male participants with fertility issues. The authors suggested that ginger may also improve sperm health in other ways.
- Oysters - Oysters contain more zinc per serving than any other food — and zinc is important for sperm health and reproductive function. Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed sexual maturation. Good sources of zinc if you don’t find oysters appetizing are other shellfish, red meat, poultry, beans and nuts.
- Pomegranates - The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction. Results of a study from 2012 indicate that pomegranates may boost testosterone levels in men and women. Sixty healthy participants drank pure pomegranate juice for 14 days, and researchers tested the levels of testosterone in their saliva three times a day.
At the end of the study period, both male and female participants displayed an average 24 percent increase in salivary testosterone levels. They also experienced improvements in mood and blood pressure.
- Fatty fish and fish oil – perhaps a nicer way of saying that is to say cold-water fish or fish that are rich in omega-3 fatty acids. Results of an animal-based study from 2016 indicate that fish oil can increase the quality of semen and the serum testosterone levels in dogs by improving their fatty acid profiles. There is anecdotal evidence this is true for humans as well. Examples of fish that are rich in omega-3 fatty acids include: Atlantic mackerel, herring, salmon, tuna, sardines and trout.
- Egg yolks - Egg yolks are a rich source of vitamin D and vitamin D is an essential precursor to testosterone production. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low testosterone levels. As long as we don’t have any preexisting cholesterol issues, we can safely eat one egg per day.
Work to include these foods in our healthy, daily diets and we will be positively impacting our natural testosterone levels.
Category: Dr. Sterling