Foods That May Help Boost Testosterone Levels

Causes of Low Testosterone

To successfully tackle the issue of slow testosterone production, lack of free testosterone, or inhibited testosterone production, it can be helpful to go over some of the most common causes of low testosterone among men:

• Age - By far, the most common cause of low testosterone is age. Testosterone naturally starts to decline around the age of 40 but some medical authorities believe the reduction in testosterone production starts after the age of 30.
• Diseases - Believe it or not, common diseases like diabetes, obesity, and pituitary disorders can also have a detrimental impact on how much free testosterone your body produces.
• Injuries and Accidents - Physical injury to the testicles can also cause complications for testosterone production. Car accidents, work accidents, and sports injuries that affect the testicles can all stymie testosterone production
• Stress and Sleep - Excessive stress can also make it difficult for your body to produce a good amount of natural T. Sleep apnea, insomnia, or poor sleep hygiene in general can also disrupt your body’s T-producing faculties.
• Poor Diet/Lack of Exercise - Taking care of your body is extremely important if you want to ensure healthy testosterone levels as you get older. A diet lacking natural foods and a lifestyle that doesn’t include regular exercise can put you at greater risk of insufficient testosterone levels.

Causes of Low T

How Diet Affects Testosterone

There are certain nutrients that the best testosterone foods have that bad foods simply don’t. Conversely, there are certain foods that you will want to avoid if your goal is to increase your testosterone production.

For instance, some leading medical authorities assert that you should’t eat too many trans fats or even omega 6-fatty acids if you want to maintain good T production. That’s because omega-6 fatty acids may shrink the testicles and make it more difficult for them to produce adequate amounts of T.

A diet rich in zinc (oysters, beef) and healthy fats (fatty fish, avocados) supports healthy testosterone levels. Addressing nutrient gaps is also key. - Dr. Robert Mordkin, MD, Virginia Urology.

You will also want to eat foods that are good for the pituitary gland because it is this gland that sends signals to the testes that initiate T-production. In addition, your diet, to a very large extent, dictates your body weight, and obesity can seriously detriment T-production.

Excess fat around the stomach and abdomen can make it more difficult to produce free testosterone, which is yet another way your diet affects testosterone.

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9 Best Foods to Support Healthy Testosterone Levels

Now that we know that a good diet plan certainly does play a role in sexual hormone production, it’s time to take a look at a testosterone food list that will help you keep your T levels up to snuff:

Oysters

Oysters are often named among the best high-testosterone foods because they are loaded with the mineral zinc, which has been positively associated with healthy testosterone levels for men.

Fatty Fish

Fatty fish like salmon and mackerel are often counted among foods that boost testosterone because they are good sources of omega-3 fatty acids and other healthy fats that aid in T production.

Eggs

If you are looking for common foods for testosterone, eggs are a great option. Eggs contain protein, omega-3 fatty acids, vitamin D, and cholesterol - all nutrients that aid in T production.

Leafy Greens

Leafy greens like kale and spinach are also foods to boost testosterone because they can help reduce oxidative stress which is the enemy of T production. Plus, these vegetables are rich sources of magnesium which is helpful for hormone production in general.

Brazil Nuts

Brazil nuts may be good for T-production because they contain selenium. Selenium is a mineral that has been linked to heightened hormone production.

Pomegranates

Pomegranates are rich sources of antioxidants which aid in healthy hormone production. Some studies have even shown that pomegranate juice intake was directly linked to healthy T levels.

Garlic

There have also been some studies that suggest that garlic can increase T production. The method of action seems to have to do with increased blood circulation which benefits testicular health.

Lean Beef

Lean beef may benefit your T levels by providing you with a good mixture of minerals like zinc and protein.

Avocados

Avocados are a great source of healthy fats which are good for T-production. They also contain minerals like boron which may be important for testosterone metabolism.

Lifestyle Tips that Boost Testosterone

Apart from your diet, there are also lifestyle changes you can make to increase your testosterone production. For instance, getting a good amount of sleep and exercise, as well as lowering your stress levels, can benefit your hormone profile.

That’s because good sleep and reduced stress lower your cortisol levels, and cortisol is a hormone that can stymie T production.

Your metabolic health can also affect your hormone profiles, which is why high-sugar diets are usually bad for testosterone. Such diets can affect insulin resistance and cause metabolic issues that eventually detriment hormone production.

Smoking and drinking less can also increase your T production. A Pubmed study even found that abstaining from alcohol for as little as 6 weeks can up your testosterone levels.

To get even deepr understanding about the what kind of lifestyle changes you should bring to icnrease the T-levels, check out this youtube video by Dr. Eric Berg DC on tips to boost testosterone naturally.

Are Testosterone-Boosting Supplements Safe?

Yes and no. Quality testosterone-boosting supplements are safe, but there are some supplements that should be avoided.

If you are going to shop for a T-boosting supplement, try to find one that has been 3rd party lab-tested. Also, look for ones with proven ingredients like zinc.

Good testosterone supplements are safe as they are devoid of unnatural stimulants and dubious ingredients.

These are the supplements you should keep an eye out for and you can always ask your healthcare practitioner to recommend a good T-boosting supplement to try.

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